Simple tips for getting off to sleep quickly

Lots of people struggle with lack of sleep and insomnia.

Getting enough sleep is absolutely vital for health and wellbeing so if you’re surviving on less than the recommended 7-8 hours, have a read:

So what can you do if you have this problem?

The first step is getting off to sleep when you go to bed. Here are some tips:

The bedroom

  • cool down (no, not you, the room). Keep it a few degrees cooler than the rest of the house
  • have low lighting at bedtime – romantic and practical
  • no TV. Yes, I know, you want to binge watch in bed. But you really want to give your brain the message ‘This is sleep time’.
  • no laptop/phone/tablet. See above. Also too much blue light isn’t good for your eyes or your brain. Get an old-fashioned alarm clock!


  • relax – try a warm bath before bedtime, maybe with candles and your favourite soothing fragrance
  • no alcohol. It might seem that this helps you sleep. But it’s not good refreshing sleep. More of a stupor!
  • read a few pages of an actual book, not an ebook (that pesky blue light again).
  • try a brain dump. During the day, write down all your worries, however trivial or far-fetched. Have a to do list of small tasks, and check them off during the day. This can help reduce the overwhelm you often get when trying to sleep. Don’t take them to bed with you.
  • don’t have long lie-ins or lots of very late nights. Get a regular sleep habit. 7-8 hours is fine, 9-10 is not.

Products to help

lavender oil: use a diffuser with lavender oil, dab a little on the corner of your pillowcase or on a tissue. Lavender is famous for its relaxing properties.

heat lotion: massage a little into the soles of your feet, it’s warming and relaxing. This is also great for kids and anyone with the snuffles!

royal jelly: this can really help with stress, moods and hormone problems and these can all affect sleep.

See which one works best for you and get the rest you need to stay healthy. For more health and wellbeing products, take a look here:

4Living Group


So why don’t Forever Living add detergents to their washing products? From ancient times, people have added chemicals to water, especially for washing clothes. Water alone doesn’t work very well on oil and grease. These chemicals were mostly some form of soap produced from animal or vegetable fats. Nowadays, laundry products, shampoos, soaps, washing up liquid and other washing products contain lots of different chemicals. They are added for various reasons. Some are brighteners or foaming agents, and some improve the cleaning process.

A range of chemicals known as detergents have a number of benefits:

  • they are stronger than soap and clean more effectively
  • they dissolve better in water
  • they break down oils, dirt and grease better than soap alone
  • they work better in hard water and don’t make scum.

Unfortunately, they also hang around. They are not ‘biodegradable’. This means that they stay in the environment for a very long time. And they cause all kinds of problems for plants and animals, as well as humans.

Aloe vera is a natural cleanser. It contains ‘soapy’ compounds. So Forever Living washing products, which are all made from aloe vera, use these natural soapy chemicals as cleansing agents. So you can be confident that they will clean you, your family, the kids, the pets and the clothes. As well as helping reduce pollution.

And, like all the products, they’re very concentrated. So lots more cleaning power for your money!

Find out more, and get yours online:

or for other products, take a look here:

4Living Group

Essential oil diffusers for your home

Self-care is part of your wellness. And the brilliant thing is there are hundreds of different ways to practise it. Complementary therapies can be a great way to improve your self-care. An easy one you can try at home is aromatherapy using oil diffusers.

Aromatherapy is the practice of using essential oils for therapy, and has been used for centuries to promote overall wellbeing. When inhaled, the scent molecules in essential oils travel straight to the brain, especially the emotional centre of the brain.

Using aromatherapy can energise you, encourage you to relax, clear your head, soothe tension, and help to decrease stress, depending on which oils you use.

Essential Oil Diffusion is dispersing essential oils so that their aroma fills a room or an area with the natural fragrance. There are a few different devices for this:

A Nebulising Diffuser 

This breaks down the essential oil into tiny particles through the use of a high speed, pressurised air jet. When the essential oil is released from the diffuser, it goes into the air in a fine mist without the use of heat or water.  This tends to be on the pricier side than other diffusers, but it uses just pure oil.

An Ultrasonic Diffuser 

This uses a small amount of water and electronic frequencies, to create a vapour from the essential oil without using heat. Ultrasonic vibrations break the essential oil up into tiny micro-particles, which diffuse out into a fine mist. This has little or no noise. The oil is a little diluted, giving a lighter effect.

A Heat Diffuser 

This heats the oil, either electrically or with a candle. It then gradually evaporates into the air. Sometimes the oil is mixed with water. Some heat diffusers use very high levels of heat to cause a stronger aroma. Avoid these, as they can drastically change the chemical make-up of the oils. The best heat diffusers use a very low heat (such as a candle) to give a milder, longer lasting aroma.   

An Evaporative Diffuser 

This uses air flow from a fan to spread the scent of the essential oils. The air flows through a filter, like a tissue or a pad that has essential oils dropped onto it. The oil evaporates quickly. Then the air with the evaporated oil is blown into and around the room.  When you use an evaporative essential oil diffuser, you will get the oil in segments: the lighter essential oil components, such as Forever Essential Lemon or Peppermint oil evaporate first. The heavier elements, like those Forever Essential Defense Oil evaporate last.

All these essential oils are available here:

And you can read more about each of them here:

and relaxxxx!