Sleep

How to Fix Bad Sleep Habits Naturally: Tips from a Retired Educator

Liz James · June 14, 2025 ·

by Terry Billups

Do you get up in the morning because you’ve had enough sleep or because you need/want to get up and going?

I was always the latter!!!

As a child/teenager/college student I hated missing anything, so, consequently, I went to bed late and got up super early for a kid (6:00 AM). I loved all the moments I experienced throughout the day.

As a teacher, I enjoyed the early morning time at school before everyone came in, just to have a little quiet time to do what I wanted in the room… tweak lesson plans, grade papers, move furniture around, put up new bulletin boards… or whatever I wanted. But, I also would grade papers til late at night. Turning the mind off was the hardest thing to do… it still is!

As a principal, I went in to school early to accomplish all the things I knew had to be done that day, because I knew there would be so many interruptions. My time was not mine and there were priorities that had to be completed… so early it was!

Now, I am retired. I have had many years of bad sleep habits to change. For all those years, I may have had 3 to 5 hours of sleep a night. The body needs more sleep than that. That’s when fatigue settles in, our bodies slide into survival mode, and illness hovers waiting to find a crack to slip in. And I can tell you, I was ill more than well the entire 34 years I was in education. Not good!!!

Isn’t it strange that we totally settle for what we feel is a norm, when in fact it is a bad habit.

With retirement, I had to “work” on fixing my bad sleeping habits. I learned that when I sleep, I should go to bed… even for a nap.

I’ve also learned:

to set a time to go to bed

to turn off all electronic devices at least an hour before going to bed

to read something for a few minutes

work on a puzzle… paper and pencil!

to rub Young Living body lotion on my legs and arms (I’m not choosey… I like them all and love the calming sensation they create)

use Deep Sleep Essence and/or ImmuPro right before I climb into bed

rub Valor, Lavender, Tranquil… any of the Young Living calming oils or blends under the back of my big toes… I also rub them on my wrists

when I wake up in the wee hours of the morning, if I feel I need more sleep, I stay in bad and relax my mind (whether I fall back to sleep isn’t the point… I’m allowing myself the time to sleep and rest)

Since I have been addressing this bad habit of jumping up at the crack of dawn and staying up ’til I can’t keep my eyes opened, I am now getting between 6 and 7 hours of sleep. I feel much more rested, alert, and haven’t had so many colds… in fact, I hardly have any everyday illnesses anymore. Running on totally fatigue is a thing of the past.

Are you like me and have had to change this bad habit of living on little sleep?

What do you do? We want to know!!

More Sleep Tips

Chronic Stress Effects: How Stress Damages Your Brain and Body + Sleep Solutions

Liz James · June 6, 2025 ·

Chronic stress is prolonged psychological pressure that triggers lasting physiological changes, including brain shrinkage, immune system suppression, and hormonal disruption, affecting millions of Americans daily.

Chronic stress effects touch every aspect of our health, from brain function to immune system strength. Prior to 2020, the World Health Organization (WHO) declared stress the “Health Epidemic of the 21st Century,” and the situation has only intensified. The ramifications of chronic stress cost American businesses an estimated $300 billion dollars annually, though that statistic represents just the financial tip of the iceberg when it comes to understanding stress management and its impact on our wellbeing.

Numerous studies show that job stress is the leading cause of stress for American adults. Other triggers include finances, relationships, parenting, and trauma. And let’s not forget the collective experience of living through unprecedented global challenges in recent years.

What Chronic Stress Actually Does to Your Body

Unpacking chronic stress effects is like peeling back the layers of an onion. What actually happens to a body that experiences prolonged psychological pressure?

Initially, we may feel the effects of adrenaline and cortisol being released. The heart speeds up, digestion slows down, the blood supply shunts blood to major muscle groups, and fight or flight kicks in. In normal situations, the perceived threat eventually leaves and we relax and recover.

In a state of chronic stress, this scenario doesn’t happen the way it should, and some real problematic changes in the body occur.

Brain Changes and Cognitive Impact

The brain actually begins to decrease in both size and weight 😳. Ultimately this affects both cognition and memory. The basal ganglia and the prefrontal cortex are especially affected by these changes. The basal ganglia is involved in the processing of information related to emotions, motivations, and movement, while the prefrontal cortex is responsible for “executive decision making” — the ability to differentiate between conflicting thoughts, identifying good from bad, predictions of outcomes, expectations based on actions, and the ability to suppress urges.

This area of the brain dictates our personality, goals and values. As you might imagine, over time, chronic stress plays a very real role in brain disorders like Alzheimer’s, Parkinson’s, and dystonia.

Immune System and Inflammation Effects

Unmitigated chronic stress affects the immune system by activating low grade inflammation 🔥 throughout the body. It may take years to develop, but strong evidence suggests that low grade inflammation eventually triggers diseases such as rheumatoid arthritis, heart disease, colitis, IBS, psoriasis, fibromyalgia, lupus, MS, diabetes, cancer, and other autoimmune disorders.

Additionally, this stress affects the production of blood cells needed to effectively fight off illnesses.

Hormonal System Disruption

Chronic stress also alters the activity of several critical systems:

🔥 The hypothalamus – affecting libido, behavior, emotions, body temperature, weight, and sleep/wake cycle

🔥 The pituitary – which largely controls both the adrenals and thyroid

🔥 The adrenal glands – produce hormones that help regulate your metabolism, immune system, blood pressure, and how we respond to stress. Even a minimal amount of stress can activate the adrenal glands

🔥 Growth hormones – can be halted during severe stress

Additionally, chronic stress can lead to malignancies, genetic instability (epigenetics — the role our environment plays in gene expression), and tumor growth by effectively decreasing the activity of the normal systems within the body that keeps aberrant (cancer) cells from growing.

Digestive disorders are also a common physical symptom of chronic stress, including changes in motility, increased intestinal permeability, and inflammation in the form of Crohn’s, ulcerative colitis, and IBS.

Science-Based Sleep Strategies for Stress Recovery

Chronic stress effects are no joke when it comes to health impact, and not a single person is immune. This is why it’s incredibly important to have a plan of action for stress management and to encourage others to do the same.

We are all built incredibly differently, and stress will ultimately expose the unique weakness that is within each one of us. This is why it’s so very important that we know and understand our bodies well, so that we can support them in the manner that best serves us.

The Foundation: Quality Sleep for Stress Recovery

Sleep 😴 is our body’s only true time of repair and recovery. If you are not getting at least 7 hours of sleep quality rest each night, make that a priority. If restorative sleep is not happening, work on sleep hygiene and habits to improve your sleep quality.

Essential Sleep Hygiene Tips

👉 Digital Detox Before Bed – Stop screen time well before bed and keep electronics out of the bedroom (pineal gland disruption)

👉 Morning Light Exposure – Get 10-20 minutes of full sunlight during the day to regulate your circadian rhythm

👉 Optimize Sleep Temperature – Keep sleeping temperature at less than 70 degrees F for better sleep quality

👉 Evening Wind-Down Routine – Take an Epsom salt bath before bed and add Lavender, Frankincense, Peace and Calming, Cedarwood or Sandalwood to the salts

Natural Sleep Support Methods

👉 Aromatherapy for Sleep – Consider diffusing with any of the calming essential oils

👉 Exercise Timing – Exercise earlier in the day, and consider restorative yoga or meditation before bed

👉 Avoid Sleep Disruptors – Avoid artificial sweeteners (they can cause insomnia!)

👉 Natural Sleep Supplements – Support a healthy night’s sleep with either YL’s Immupro chewable tablets or Sleep Essence capsules

Taking Action Against Chronic Stress

Understanding chronic stress effects is the first step toward better health. Next week I will cover additional strategies for coping with chronic stress and building resilience in our daily lives.

Remember, prioritizing sleep quality and stress management isn’t selfish — it’s essential for your long-term brain health, immune system function, and overall well being.

xoxo~ liz

Assessing Stress Quiz

#sharingiscaring #takecareofyourself #ThanksYL #stressmanagement #sleepquality #brainhealth

September 2024 Young Living Extras

Liz James · September 2, 2024 ·

September.

It’s one of the month’s of change that we can expect every year without fail.

Kids go back to school

At some point in the month, those of us in the south will catch a break with cooler crisper morning temperatures, and Autumn

is officially ushered in, and you can even smell a change in the air!

I love Young Living’s gifts with purchase picks for us this month!

I mean, who doesn’t love Vanilla ?? (and frankly, I can’t believe it’s free with a 100PV (Loyalty Rewards) order… it’s $34.50 to purchase). Vanilla is known for making everything smell amazing, and like all of our YL essential oils, it has health benefits too, not the least of which is helping create a calming relaxing environment. I did a quick pubmed.gov search to see what studies I could find about vanilla, and there were some interesting finds there (go do a deep dive if you are curious!

). One of those studies suggested that smelling vanilla at night helps with sleep, and may actually also reduce the frequency of urination at night. This is a top complaint for many people over the age of 50, so it may be worthy of doing your own “at home” study to see if it works for you if this is something that is a problem for you.

Cinnamon Bark… do you use it? And if so, how? This is a staple for “Fall is in the air” diffuser blends. Don’t leave it there tho….. cinnamon bark isn’t just another pretty scent, it has many health benefits (one of the reasons it’s a key ingredient in Thieves). Again, I encourage you (even if you scientific words aren’t your jam) to let your fingers do the walking in pubmed.gov. Look up “cinnamomum zeylanicum” and see what I saw

. In less than 2 minutes, I found that our YL (true) cinnamon bark oil has potent activity on no less than 15 different health concerns. Remember that Cinnamon Bark oil is a “hot” oil, so you’ll always want to use/dilute heavily with a carrier oil if you choose to use topically….. and that diffusing is extremely effective in helping people around you be healthy without them even knowing it!

It’s also a key ingredient in the entire Thieves Household Cleaner line….. I mean, if you aren’t using THHC as your main cleaning supply, you’re missing a VIP way to keep your immune system supported and your house clean! (I don’t know of another household cleaner that actually improves your health while you use it! )

Immupro is one of my monthly faves, though I’ve been experimenting (and loving!) the new YL Deep Night Essence for sleep. Both products enhance my sleep (I tend to be a VERY light sleeper. I have no trouble going to sleep or going back to sleep if I get up, but I do tend to be easily awakened by light and any noise). Both Immupro and Deep Night Essence have proven to be helpful to me in that regard. One of the extra benefits of Immupro is that it helps with sleep AND it is immune system supportive. Immupro has zinc and selenium (important factors in immune system function), along with a bit of melatonin, orange essential oil, wolfberries and other ingredients. With the advent of the Fall season comes a need to be especially mindful of keeping a healthy strong immune system, because well…. we all know that Fall also usually signals “the sugar season” which drops everyone’s immune system when indulged. (Fall also signals that time of year when other “things” tend to trigger a drop in health…. IYKYK. Remember, God gave us a body that has the capacity to take care of itself when given the right tools: exercise, healthy whole foods, proper stress management, hydration, a great circle of friends/community, etc!)

Happy Sunday friends! xoxo ~ liz

( If you are not yet improving your health using YL products, I’d love to help you find your own unique healthy way to improve your health! )

October Young Living Free Gifts

Liz James · October 1, 2023 ·

Can you believe it? We are in the final quarter of 2023. Autumn is one of my favorite times of the year, despite the fact that this time of year seems to always pick up in speed. (2024 will be here before we blink an eye!

)

Young Living continues to take good care of us with these seasonally appropriate gifts with qualifying purchase, and some of my faves for free?…… YES Please!

Eucalyptus Globulus…. this is a fan favorite for its ability to effectively support an open airway breathing

situation, especially when the struggle is real

! (whether that be seasonally or you just need a little breathing boost

! )…. but did you know that it also appears to have a positive effect on pain an inflammatory response simply by inhaling it? (Check out this and other studies posted in the “Discover our Research” sections on the YL website: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3703330/ )

Stress Away is another personal favorite of mine! I have several open bottles strategically situated so that it’s never far from my reach. I use it for daytime management of stress. When I was working behind the counter of the pharmacy, a bottle could always be found in my lab coat. (And not infrequently, I would have co-workers borrow it

). Perfume with a purpose….. this essential oil blend has a light relaxing aroma, and it does a great job of “diffusing the situation” when used!

Bonus points for the olive wood massage tool that comes with it (if you get it as a gift w/ qualifying purchase).

Immupro!

for free

! This bedtime gem is packet with some of the most powerful plant based immune stimulants…. wolfberry and 3 potent mushroom species well known for their health super powers

. It also contains melatonin, a naturally occurring hormone ( which our body tends to produce less of as we age and during times of stress). Melatonin is integral to health…. both for ease of sleeping and for its VIP role in immune system function. (PRO Tip: This particular product has gone out of stock in the past, and there were many “woe is me” ‘s uttered throughout the world. When you find a supplement or oil you’d prefer to not live without…… keep a few bottles on hand. We are working with nature, and sometimes nature doesn’t cooperate in the world of supply and demand . I personally keep at least 4 bottles of Immupro on hand as backup! )

Acceptance. In the last quarter of each year, it’s not uncommon to have some reflection on what was and wasn’t accomplished over the last year. It’s not a time for beating yourself up. Nothing good ever happens when you do that. True…. some things we all could have done a little better, while others are completely outside of our control. What we do have is the ability to give grace to ourselves while we regroup. Consider using this essential oil blend in your diffuser as an aromatic “reminder” during your morning quiet time, time of reflection, or time spent planning “what’s next”. Not everything is always within our control, and learning to accept that which is outside our power to change is a huge de-stressor!

Question: what is something you keep WELL stocked in your home…. because you’d be if you ever ran out?

xoxo~ liz

#ThanksYL

#useyourtools

#freetoolsyesplease

#livingthehealthyhabitslife

Young Living Free Gifts December 2022

Liz James · December 1, 2022 ·

Happy December YL Framily! Great freebies this month for our personal use (or for gifts or stocking

stuffers!)

I’m praying ya’ll are well familiar with all of these very common YL products because I’m going to share my personal useage on each of these and I hope you’ll chime in the comments with yours too so we can help each other out. I always learn a little something when other people share their stories with me.

Thieves bar soap AND wipes! I keep a package of the wipes in my truck at all times. Don’t forget that Thieves are no ordinary wipes. Not only do they clean up germy surfaces and messes quite well, they have immune supportive properties we receive in the process of using them. I tuck them in my suitcase for ease of use when traveling (no worries about liquid limits if flying

. )

The Thieves bar soap is interesting and I’m only going to speak for myself here (you do you

), but I’ve used all manner of Thieves for keeping myself healthy and well for almost 10 years now. Here’s my personal longstanding tip: It doesn’t happen often, but (surprise surprise

) wounds are a fairly regular occurrence out here on the farm, both for humans and animals. I’ve used Thieves cleaning products for years as wound care (like i said…. you do you…. I’m just telling you my story) with fantastic results. ( I’ve also switched over 100% to using Thieves Aromabright toothpaste …. a little pea sized amount totally takes amazing care of my pits while providing another avenue of immune support to those tender lymph nodes so close to “the ladies”. I would imagine that Thieves bar soap on the entire body would be especially beneficial to stinky all over body odor…. anyone with teen boys may thank me later for these tips! Remember, bacteria is generally a large reason for the stank!

) I’ve also used Thieves bar soap as a pre-laundry application on some gnarly clothing stains.

En-R-Gee is such an interesting oil blend. In my early oiling days, I didn’t quite understand how oils like Rosemary increased focus, how Nutmeg supported healthy adrenal gland function, or Black Pepper enhanced energy, but then I began reading scientific studies (Pubmed.gov and other sites), and it all made sense! God really did give us all we need in the Garden! I use this beauty when I need to get things done or when I’m driving long distances and I’ve started to lose the pep in my step! Diffuse or apply topically (I personally apply to the adrenals). This (along with Zyng, NingXia Nitro, peppermint in my water and other “clean” energy alternatives) helps me get to my goals. Ya’ll…… the world has GOT to get away from those dangerous energy drinks. I had yet another health coaching opportunity with a family who now has a member with a heart arrythmia their doctor directly attributed to over consumption of those dang Monster

drinks. Don’t wait to be forced to make changes in your life because of a health scare. It’s not a fun place to be.

I’ve been using the Super C chewables like they are going out of style for a couple of years now because they are so healthy and immune supportive (and tasty!!!). This month’s freebie is the non-chewable tablet. April Pointer and I had a discussion about the tablets. After doing some digging several years ago, I found out that Ascorbic Acid is usually synthetic Vit C made from GMO’d corn.

. YUCK. April had the same questions I did, and she has asked the hard questions…… “where does the YL Super C tablet’s Ascorbic Acid (Vit C) come from?” Young Living knows the dangers and they’ve got our backs!… no GMO’d corn for us. It’s made from fermented foods of the healthy variety

. The added bioflavanoids enhance the Vit C’s activity in the body.

I use Super C like it’s going out of style because:

#1. I know YL gives us the best of the best, so I know it’s both SAFE and EFFECTIVE. Remember, the body is much more fond of natural than it is synthetic!

#2. I personally follow most of the FLCCC protocol for maintaining health and wellness and they reccommend 500-1000mg of Vit C daily as part of their protocol. (If you’d like more info about their protocol, look up their website, and message me for info on how I have personally tweaked it to make it “cleaner”. There are a few things I don’t want in or on my body because of their chemical components.

Each night, I have my oily bedtime routine. It takes less than a minute. Two of the oils I use with regularity (I alternate) are Valor and Peace & Calming. I know they are both calming to my system before bedtime. I need that….. because my mind is often on overdrive. Unfortunately, I also tend to grit my teeth when I sleep. Back in the day (ie: pre YL), I would grit my teeth so hard that I broke a few teeth WHILE I WAS SLEEPING!

I’m not a grinder…. I’m a gritter. Fancy that. Anyway, I now wear a nightguard at night to prevent any more teeth breaking but I still used to wake up every.single.morning. with a terrible headache……….. UNTIL I MET VALOR

(which I apply on my jawline). I use all the things to help my body relax at night. Sleep is sooooooo important (and so are my teeth!). If you don’t sleep well (I DO sleep very very well…. but that’s after a long stint in my pre-YL life of NOT sleeping deeply enough to even dream). USE YOUR TOOLS….. And they are free this month! )

Peace and Calming and Valor both are used by so many people for so many ways! I would LOVE to hear your success stories. These two are among the top “10 beloved YL Hall of Famers ” for the emotional and physical support impact they have had on humans and pets alike.

Enjoy your day, and remember that the Holiday season is best enjoyed in a state of “Peace and Calming”!

xoxo~ liz

#caringissharing

#decemberfreebies

#yllovesus

PS: If you do not yet have a Young Living account, and would like one so you can have access to these amazing health tools (along with some amazing education access), here’s a link to get you started! https://www.youngliving.com/us/en/referral/1602257