Guest post by Nora Minno, Aromatherapy Associates Eat, Move Wellbeing Ambassador

While the importance of sleep may be evident, it may leave you wondering, what can I do in my everyday life to sleep better? While there are important lifestyle factors that can contribute to good sleep hygiene, including regular exercise and reducing screen time before bed, nutrition can also play a role in getting better sleep. Below are some foods that contain important nutrients known to improve sleep quality and quantity:

Green Leafy Vegetables
Leafy greens like spinach and kale are rich in lutein and zeaxanthin, two important vitamins for eye health. These vitamins, which are part of the carotenoid family, can help prevent eye diseases such as age-related macular degeneration and have been shown by studies to improve sleep quality. They can also help absorb damaging blue light from screens that can disturb the sleep-wake cycle and sleep patterns. Other foods that are rich in lutein and zeaxanthin include eggs, carrots, broccoli, and corn.

Kiwi
You might love kiwi for its bright flavor profile, but did you know it could help you sleep? A recent study done in Taiwan shows that those who consumed kiwi on a daily basis had improvements in sleep quality and quantity. The exact mechanism for how kiwis might improve sleep health is unknown, but their high antioxidant concentration might be a contributor.

Tart Cherries
Studies have shown that tart cherries can help with sleep. One study showed that consuming 8oz of tart cherry juice in the morning and nighttime for 2 weeks was associated with reduced insomnia severity and another similar study showed that supplementation of tart cherry juice increased melatonin levels.

Legumes
Not only are legumes rich in fiber and protein, but they also contain the mineral magnesium, which has been shown to improve sleep in adults. Magnesium can help increase GABA, a neurotransmitter that improves sleep and reduce anxiety. Other dietary sources of magnesium include green leafy vegetables, nuts, seeds, quinoa, and avocado.

Water
Don’t forget that staying hydrated can help your sleep quality. A lack of fluids can dry out your mouth and nasal passages which could disturb your sleep through snoring or coughing. Poor hydration status could also contribute to nighttime leg cramps, which can disrupt your sleep.

At the end of the day, it’s important to approach sleep health from a holistic point of view and look at how a number of different lifestyle factors, but know that what you eat can affect how you sleep. Aim for a diet rich in a variety of fruits, vegetables, legumes, whole grains, and lean proteins and reduce the amount of processed fatty, salty, or sweet foods in your diet.

Guest post by Nora Minno, Aromatherapy Associates Eat, Move Wellbeing Ambassador

With all of the fad diets and trends floating around, it can be quite difficult to know where to start. The good news is, eating for wellness doesn’t have to be complicated – in fact, it can be quite simple.

Here are my top 3 tips for eating for wellness:

1. Focus on plants – lots of themIf you ask me, the best part about eating is the variety! There are so many colorful fruits, vegetables, legumes, and grains that you can add to your diet (note* when I say diet, I mean holistic eating habits, not restriction) and the more, the better. A variety of colors means a variety of different vitamins, minerals, and tiny compounds we called phytonutrients, which have a number of different functions that work to keep you healthy. If eating a variety fruits and veggies is new to you, start by focusing on incorporating at least 1 fruit or veggie per meal. For example, add some spinach or tomatoes to your omelet, or pack some apple slices with your sandwich at lunch.
   
   You can slowly build up your repertoire, but no need to get overwhelmed at first. If you are more comfortable with eating or cooking with fruits and veggies aim for at least 50% of your plate at each meal to be plants then build from there. If you are looking to incorporate even more veggies in 2019, start to explore ways to incorporate more plant-based protein into your diet – whether that’s tofu, edamame, beans, lentils, quinoa, or nuts, there are so many ways to build your plate around plants. Studies have shown that eating a plant-based diet can help reduce the risk for many diseases including Type 2 diabetes and heart disease – so it is a tried and true way to eat for wellness.
   
2. If it’s restrictive, it’s probably not worthwhile
   There are so many fad diets floating around and it can be hard to tell fact from fiction. However, if you come across a diet that is restrictive, for example, only drinking celery juice for breakfast and lunch, or that cuts out an entire food group, like carbohydrates, it’s probably not sustainable or healthy for the long run. Being restrictive with your diet can also lead to disordered eating habits or feelings of guilt and stress at meals, therefore the best approach is to eat a well-balanced diet rich in fruits, vegetables, healthy fats (think avocado, nuts, olive oil), whole grains, and lean proteins, like fish or tofu. Each macronutrient -- protein, fat, and carbohydrate serve an important purpose in your health, so it's important not to overly restrict any of those groups. *Note: certain populations may need to adhere to certain dietary guidelines, if you are uncertain, consult a registered dietitian or physician.
   
3. Practice mindfulness before and during meals
   With all of the distractions of screens, work, kids, etc. – sometimes the most difficult part of eating is just to be present at a meal. It is important to build a relationship with our food and that often starts by just acknowledging the act of putting food on the plate, and from the plate to your mouth. This can be hard to do with distractions, and if we are not present at our meal, it can very easily lead to overeating.
   
   Before a meal, turn off the TV, put down your phone, and focus on the food in front of you and the company around the table. Meals will become more enjoyable, and like I said, you will be less likely to overeat. It takes about 20 minutes for our brains to receive the signal that we are getting full, so slowing down is always a good idea. If you feel like you struggle with overeating or eating out of boredom, before you reach for a snack, as yourself a few questions, “Am I hungry? Why am I eating now? Will this nourish my body? How will I feel after I eat this?” These simple steps can help bring a sense of awareness to your eating and help you form new habits.

With the holidays over and January in full swing, one of the focuses for many of us will probably be making a list of resolutions and goals. You might be hoping to lose weight or get that next promotion at work, but what about making self-care a priority? Start the new year by taking a moment for yourself each day. Soon enough, this time will become part of your daily routine and you’ll be able to be the best version of yourself. If you need a little help getting started, consider these 4 self-care practices.

Schedule in time for self-care (just like your workouts)
Resolve to schedule in self-care on a regular basis and create a phone alerts to help you follow through. It can be simple as taking a bubble bath every Sunday, treating your skin to a mask twice a week, or giving yourself a “me time” a day or two every month.
Mantra: I treat myself with love and respect

Create a healthy sleep schedule
Sleep plays an essential role in maintaining balance and overall quality of life. Reboot your sleep hygiene and stick to schedule times for waking up and going to bed to normalize your sleep cycle. If you have a trouble falling asleep, try incorporating aromatherapy into your night ritual to help you relax.
Mantra: My mind is calm, and my body is relaxed.

Connect with nature
Being in nature lowers stress, promotes happiness, and improves productivity. While committing to nature is a great idea, it’s not always the easiest option. Consider eating lunch al fresco during work, take a brisk morning walk to start your day, or start your own backyard garden. The options are endless, so have fun with it!
Mantra: I am connected directly to the earth.

Practice mindfulness in a new area of your life
Is there an area of your life that you’ve been neglecting? Pick an area you'd like to improve and discover what form of mindfulness you need to achieve it. Is it maintaining your friendships? Try expressing gratitude to those you love or being present in every interaction. Remember, there’s no one path to achieving your goals. Choose from a range of mindful habits and find what works for you.
Mantra: Each step is taking me to where I want to be.

Guest post by Nora Minno, Aromatherapy Associates Eat, Move Wellbeing Ambassador

The holidays, while filled with joy, can also be filled with travel, parties, and events that can pull you off track from your nutrition and fitness routine. Keeping a strong mind and body throughout this time of year is especially important so you can feel your best and be present and strong for your loved ones. Below are a few tips and tricks to keep moving and eating well throughout the holiday season so you can feel your best and make the most of the time with your friends and family.

The Weather Is Not An Excuse
When the temperatures are frigid, you may not want to go for your typical walk or run, or even go out of the house to go to the gym. That’s understandable, but don’t let that keep you from getting your exercise in. There are plenty of great workouts that can be done at home using your own body weight or light equipment. There are also plenty of apps that allow you to exercise from the comfort (and warmth) of your own homes such as Daily Burn and Sweat.

If You’re Moving, You’re Winning
We all know that the holidays can be chaotic and our time and schedules are not always in our control. Even if you don’t have time for a 45 or 60-minute workout, there are still plenty of workouts that can be effective in a short period of time. For example, HIIT workouts can have you burning calories in as little as 10, 20, or 30 minutes. Also, a quick 10 or 20-minute yoga flow can help your body and mind reset. No matter how much time you have, keep moving. If you need a quick boost to get you going, try the Revive Morning Roller Ball or the Revive Body Lotion.

Be Mindful At Your Meals
There is no doubt that the holidays can be stressful and when it comes to mealtime, you might not always be in the right mindset. Do your best to stay mindful at meals, meaning take the time to focus on what you’re eating, why you’re eating, and who you’re eating with. Take a few moments before a meal to take a few deep breaths and gather your thoughts and bring intention to your eating. To keep your mind clear, try using the Aromatherapy Associates De-Stress Collection. My favorites include the De-Stress Mind Roller Ball and the De-Stress Frankincense Pure Essential Oil. If you’re traveling, be sure to pack the De-Stress Edit so you can stay stress-free while on the road.

Portions are Everything
You may not always have control over what’s at the table, especially if you’re a guest at a dinner or party, however, you do have control over how much you eat. Remember that portions served to you aren’t always realistic and maybe double, or even triple a typical portion. Don’t feel obligated to eat the whole thing. If you’re serving yourself, be mindful of the portions and if you are still hungry after, you can always go back for more.

Prioritize Your Health
The holidays can include traveling, hosting, long days, and long nights – not always the best for staying healthy and fighting off winter colds. If your health suffers, your exercise and diet are most likely to suffer as well. Be sure to prioritize your health by sleeping, eating lots of fruits and vegetables, drinking lots of water, and using tools like Support Breathe to fight off colds and flu.

Guest post by Dr. Neil Stanley, Aromatherapy Associates Sleep Wellbeing Ambassador

There are countless books and websites telling us how to get better sleep, however, it seems that they are all endlessly repeating the same ‘sleep hygiene’ advice. I believe that it is up to each individual to find the way that works best for them. There aren’t 10 golden rules for good sleep, but there are some guiding principles.

1. Your bedroom should be dark, quiet, cool and you should have a comfortable bed
   
2. The bedroom should be strongly associated with sleep, thus if you are asleep you should be in your bedroom and if you’re not asleep you shouldn’t be. That means no TV, no computer, and no work in the bedroom!
   
3. Go to bed only when you are sleepy. Listen to your body rather than going to bed because the programme on TV has finished, or because your significant other wants to go to bed, etc.
   
4. If you haven’t fallen asleep within 30 minutes at the start of the night, get up and go back to bed again when you are sleepy. If you wake up in the middle of the night and don’t fall asleep within 20 minutes do the same
   
5. Don’t watch the clock. If you know what time it is then you have your eyes open which means you're not trying to fall asleep
   
6. Try to have a regular wake up time, 7 days a week
   
7. Don’t worry about your sleep and don’t force yourself to go to sleep. The harder you try the less likely you are to get quality rest
   
8. Try spending at least 30 minutes winding down before bed. This includes avoiding any TV, tablet or phone screens

This is starting to look dangerously like a list of 10 rules to good sleep! So here is, in my mind, the single most important guiding principle:

In order to get good sleep you need a quiet mind and a relaxed body.

A quiet mind is the most important part of this because if your mind is active or stressed you are less likely to fall asleep. Your wind-down ritual should quiet the mind and relax the body – it doesn't matter what it is as long you enjoy doing it. If aromatherapy quiets your mind then use it, if yoga relaxes your body then do that, if listening to Pink Floyd achieves both then listen to it. Find what works for you and do it. Remember, you cannot find sleep you have to let sleep find you.

Aromatherapy is an ancient practice that has survived the test of time. With origins dating back to Ancient Egypt and Greece, essential oils as a healer have been used for thousands of years. While the modern interpretation of the usage of essential oils was coined aromatherapy in 1937 by French chemist, Rene-Maurice Gattefosse, the use of essential oils as both fragrance and medicine dates back thousands of years.

In a time when the world is moving so quickly, finding the time for self-care can be challenging though it is essential to living a happy and whole life. According to the American Institute of Stress, 80% of workers feel stress at work and nearly half say they need help learning to manage stress, whereas 40% reported that their job was very stressful and an additional 25% view their jobs as the number one stressor in their lives. With those kinds of numbers and environmental stressors like pollution and pesticides, self-care is becoming more difficult to manage but becoming more important to counteract the effects of 21st-century living.

Below find our top five essential oil recommendations to help reduce stress and anxiety.

Lavender
In addition to being an antiseptic with anti-inflammatory properties, Lavender is commonly used in spa treatments given its calming properties. Lavender contains linalool which has a sedative effect helping to address anxiety, insomnia, and restlessness. Shop our Support Lavender Pure Essential Oil to calm and balance the mind.

Neroli
Neroli is an essential oil from the blossom of the bitter orange tree. Traditionally used in perfume for its sweet scent, Neroli can uplift your mood and give relief from anxiety and stress. It also helps repair and rejuvenate skin and is especially beneficial for problem skin due to its ability to regulate the production of sebum. Try our Orange Flower Mattifying Moisturizer for long-lasting hydration and shine-free complexion.

Ylang-Ylang
Extracted by a steam distillation of fresh flower of the Ylang-Ylang tree commonly found in the rainforests of Asian and South Pacific islands, this mystical power oil is packed with naturally occurring chemicals that form its properties. A health booster for the nervous system, it is also a sedative and is known to lower blood pressure. Try our Nourishing Enrich Body Oil which contains Ylang Ylang uplift and balance the skin.

Lemongrass
Aside from being a go-to oil for stress and anxiety reduction, lemongrass has a long list of health benefits including battling infections, lowering fever, relieving pain and reducing depression. According to the Journal of Alternative and Complementary Medicine, people who inhaled 3-6 drops showed an immediate reduction in stress and anxiety levels. Our Revive Body Wash is a great way to start the day anxiety and stress-free!

Vetiver
A distant cousin to Lemongrass, Vetiver is a long grass that is native to India. An antioxidant, it helps to stimulate blood flow and prevent problems with circulation. Vetiver can remain on the body for up to 2 days. It is known as a base note which is calming and grounding helping to reduce stress and anxiety. Keep our Deep Relax Roller Ball with you at all times to enjoy a moment of peace wherever you are.

Essential oils as stress and anxiety relievers are a great way to effortlessly bring peace, balance, and calm into your daily life. Alongside mindfulness and a thoughtful routine, essential oils are a must.

What are some of your favorite essential oils to help relieve stress?

From delayed flights to lost luggage and everything in between, it can be easy to forget to take care of yourself and prioritize your wellbeing over the highs, lows and woes of traveling. Your wellbeing should always be your priority, especially when journeying through time zones and exploring new places – and it takes only very simple self-care practices for a healthy and happy mind and body, even with a hectic travel schedule. Our panel of beauty and wellness ambassadors share their travel hacks, top tips and the items they can’t leave home without.

1. Guarantee you get a good amount of sleep and water
"Take plenty of water on your flight, but do not guzzle it. Slow sips throughout the flight will keep you hydrated. Drinking a whole one-liter bottle will keep you going to the bathroom."
- Nicola Addison, Fitness Expert

"During long-haul flights, my airways often tend to feel blocked and irritated due to the strong air conditioning levels. I love the Support Breathe Roller Ball. It’s a perfect on-the-go size aromatherapy oil including eucalyptus and peppermint oils that ease airways. I place a couple of swipes across the tip of my eye mask before napping on the plane, which really aids in a comfortable sleep."
- Annalise Fard, Director of Beauty at Harrods


2. Eat foods that nourish
"Never leave home without breakfast if you are traveling and know in advance that you won’t eat for hours. At least give yourself a good start. Airport food is better than it was, but not always!"
- Yvonne Wake, Nutritional Expert

3. Always have essential oils close by
"I always travel with our Miniature Bath & Shower Oil Collection, I have used the oils since the 90’s: it is my first aid kit for traveling. I am delighted that our Face Oils now also come in a similar format [Face Oil Collection] to feed my skin when on-the-go. Even better, customers can now enjoy our Complete Wellbeing Collection which is a special offer with these two amazing collections to give people all their wellbeing solutions in one place!"
- Tracey Woodward, CEO of Aromatherapy Associates

"Revive Morning Bath & Shower Oil makes me feel alive and kicking."
- Rae Feather, Fashion and Accessories Designer

"I love the Face Oil Collection for all its contents, but it's also the best size to pop into an overnight bag, or just inside your makeup bag. With all the restrictions on traveling with products, I am relieved to have this beautiful collection all tucked away inside my carry on."
- Yvonne Wake, Nutritional Expert
"The Revive Evening Bath & Shower Oil gets me revived enough for dinner, a second wind, without keeping me awake."
- Beatrice Aidin, Award-Winning Freelance Journalist

"The Face Oil Collection and Essential Bath & Shower Oils: These little vials of joy are a must for obvious reasons (small, easy to pack, concentrated, a little bit of luxury for face and body wherever you are staying), but also for the less obvious (flexible - there is an oil for every eventuality, and social - sharing to help combat the tiredness, hangovers, homesickness, and stress of fellow travellers will instantly make you the most popular person on any trip/in any hotel. Or the most smug, if you choose to keep them all to yourself)."
- Claire Irvin, Head of Travel Editorial at The Telegraph  


4. Ensure you are comfortable and relaxed
"I always travel with my De-Stress Muscle Gel to avoid any muscle aches during and after travel. I also do a mindfulness meditation before traveling, it gets me into a calm and relaxed space to deal with whatever happens during my travels."
- Terrence The Teacher, Mindfulness Expert

"Be clear about your expectations from your holiday and if you are traveling with people be upfront with each other about what is important for you. Honesty creates clarity and avoids resentments from unfulfilled expectations."
- Jonathan Ward, Wellness Expert

"I love to dress in really nice soft things - soft underwear and nice socks are essential! I will also take a lovely soft scarf and sprinkle Support Breathe Essence onto it before take-off to protect me from any germs in the plane."
- Melissa Hemsley, Passionate Cook & Entrepreneur  

5. Always think ahead
"Buy a Travel List pad - tick and highlight what you need. This pad centers the mind and it’s under a tenner, plus it lasts for years. Also, make sure to purchase a priority pass - you receive access to over 1200 lounges around the world’s airports!"
- Beatrice Aidin, Award-Winning Freelance Journalist

"Write a list of what you’re going to pack. It makes outfit planning so much easier!"
- Rae Feather, Fashion and Accessories Designer

"I always start packing a few days in advance, so I can edit the selection just before I go but still be sure I’ve got everything I need. I have a 'to pack' list saved in notes on my iPhone because I loathe packing. I make sure I replenish my washbag after each trip so it’s ready to go for the next."
- Claire Irvin, Head of Travel Editorial at The Telegraph 

6. Keep your skin soft and glowing in-flight 
"Hydrating and protecting my skin is my top priority, especially when I’ve been flying. I love the Hydrating Nourishing Face Oil by Aromatherapy Associates. It boosts hydration, the scent of rose oil is absolutely divine and it is a joy to use."
- Annalise Fard, Director of Beauty at Harrods


7. Stay entertained
"I always take headphones because I can get quite anxious when traveling, so I line up lots of podcasts ready to go. A good one is Emma Gallen’s Ctrl Alt Delete. Also, I love a classic book like Little Women by Louisa May Alcott and Pride or Prejudice by Jane Austin."
- Melissa Hemsley, Passionate Cook & Entrepreneur  

"Take a pack of cards. I never go on holiday without a pack of cards. Hours of fun and giggles can be had learning and perfecting (and also winning!) a game of cards."
- Nicola Addison, Fitness Expert

8. Be practical
“Things like bank accounts, travel insurance phone number, passport number, and even where you are staying - write these details down and leave them with someone back home, it’s good to have a backup!”
- Yvonne Wake, Nutritional Expert
"Keep your hand luggage or carry-on bags small. Having less weight to carry around minimizes strain on your body."
- Terrence The Teacher, Mindfulness Expert

"Rolling is the only way to pack when short on space and when you want to keep things crease free. I group things either into day by day piles (good for a city break) or by types of clothing, e.g. dresses, tops, etc."
- Claire Irvin, Head of Travel Editorial at The Telegraph

9. Switch your phone off and your creativity on 
"I always bring a notebook with me onboard. I often come up with designs or ideas on a flight. No phones, no distractions – it gives one time to think."
- Rae Feather, Fashion and Accessories Designer

"I always adjust my watch as soon as I get on the flight to my destination time. I don’t drink alcohol, but I do drink a lot of water when in the air and I try not to eat too much. I limit myself to 2 movies and always have a book - I am currently reading Dr. Neil Stanley's book on sleep (coming out in July) and I have not been able to put it down! I enjoy the time in the sky as it allows me to have a little thinking time. I am certain Daisy, my EA of 12 years, is delighted with the peace too!"
- Tracey Woodward, CEO of Aromatherapy Associates

10. Choose mindfulness over matter 
“Creating clear boundaries around your time and your expectations is the most self-compassionate thing you can do for yourself. Remember that it is okay to take time for yourself while you are away. It might just need to be a bath with a De-Stress Mind Bath & Shower Oil, a walk or a few minutes of meditation. While traveling, make use of ‘mindful moments’ when things get tense or stressful. This only needs to take two or three minutes – tune into your thoughts, feelings and impulses. Focus on your breathing and gently expand your awareness to your body and your breath."
- Jonathan Ward, Wellness Expert

Guest post by India Martin, Aromatherapy Associates Work Wellbeing Ambassador

Over the past 5 years, there has been an increased trend in the number of corporate entities that are focused on the health and wellness of employees. The first iteration were on site gyms, followed by massage capabilities and even salons. While all of these are an indication around the evolution of workplace wellness, the new trend that is emerging is related to supporting the trifecta of mind, body, and soul.

If you consider that 58% of Americans say work is a significant driver of stress and occupational stress, that is absenteeism, illness and lost productivity cost employers over $300 billion dollars per year, it is no wonder that corporate entities are waking up to the need for preventative measures as it relates to the health and wellbeing of staff.

Companies are turning to mindfulness, meditation, and yoga to soothe a workforce who are feeling the effects of technological pace and change. Self-care is at the tip of everyone’s lips yet the “time” to focus on it is diminishing with each email, work meeting or personal commitment. Bringing wellness to the place where people spend most of their working hours is a smart company’s piece de resistance. Meditation spaces, mindfulness, and yoga classes are now commonly offered to ease stress. Not only do these practices support the effects of physical and mental fatigue but they also increase productivity and performance by providing staff the space to get clear and rested. Increases in productivity lead to increases in revenue. So, though the ultimate goal is ensuring a healthy productive workforce, the business benefits as it relates to value are becoming clearer.

The responsibility for self-care shouldn’t just be the responsibility of the corporation. There are things that we can do in our daily home and work lives to support our health. In a world where wellness products are becoming the norm, making good product choices is imperative. Essential oils play a big part in supporting the health of your immune system, easing muscle discomfort, aiding detoxification, relaxation and so much more. Using these products on your pulse points is another way of taking a moment to relieve stress during the working day. The act of application alone reminds us that self-care is the key to wellbeing. Consciously engaging all of the senses and being present in everything that we do changes our wellness trajectory. So, if your company does not have a wellness space, create that space wherever you are.

Be still. Be intentional. Be well.

If dry body brushing isn’t already part of your daily routine, it should be. Recently BBC recommended on ‘The Truth About Looking Good’ dry body brushing as the most effective cellulite treatment trialed. We have been sharing our positive experiences about this technique for many years through our treatments.

Dry body brushing is incredibly beneficial in so many ways:

• It encourages the renewal of new healthy cells by sweeping away dead skin cells
• Improves blood circulation and lymphatic drainage
• Clears your skin ready for better absorption of your body products
• Leaves you feeling energized and refreshed
• Smooths and brightens skin

HOW TO BODY BRUSH

See amazing improvements in skin texture from our simple, daily 2-minute pre-bath or shower routine.

STEP ONE: On dry skin, starting from your toes, gently brush with short lifting strokes all the way up and around one leg, then the next.

STEP TWO: Continue to brush around your torso upwards towards your heart. Careful around sensitive areas, and focusing on the stomach and waist to get the circulation really going around those stubborn areas.

STEP THREE: Brush along and around each arm, again towards the heart, and finish across your shoulders.

STEP FOUR: Step into your bath or shower using your favorite Aromatherapy Associates Body Wash to cleanse, then finish by either massaging in a Body Oil to nourish or Body Gel for a lighter hydration that will continue to refine the texture of your skin.

OUR REVIVE BODY BRUSH

Experience the intensely stimulating and toning power of our Revive Body Brush, made with a responsibly sourced wooden handle, natural cactus sisal bristles to leave your skin feeling energized, refreshed and smooth.

“Your Lymphatic system is a network of tissues and organs that help the body get rid of toxins, waste and other unwanted materials which is exactly what you need when preparing for your perfect summer skin or if you have dry skin. Use our Revive Body Brush daily to stimulate this natural process and start seeing real results." Rose Price, Aromatherapy Associates Senior Trainer

FabFitFun is a lifestyle membership anchored by its seasonal box that includes a curation of full-size products across beauty, fashion, fitness, home, tech, DIY and more. Our De-Stress Muscle Gel, which treats aching muscles after a long day at work or an intense workout, is available exclusively to FabFitFun members for a limited time.

STRETCH ON THE GO
Fitness is a great way to unwind. Our wellbeing expert, Nicola Addison, recommends the following simple stretches that can have a transforming effect on your overall health and wellbeing wherever you are. Incorporate our De-Stress Muscle Gel to help relieve any muscle aches and pain.

“Complete 10 of each move in order, 3 times around. Move as quickly or as slowly as you like. Take your time and exaggerate every move.” – Nicola Addison


Back Taps
Raise one arm high, bend at the elbow and touch hand in-between the shoulder blades. Hold for 3 seconds at a time. Alternate and repeat.

Shoulder Circles
Hands touching the shoulders, complete big circles of the elbows, bringing your elbows as close to your ears as possible. Repeat clockwise and then anti-clockwise.

Knee Hugs
Raise one knee at a time and hug it into your chest. Hold for 3 seconds. Alternate legs and repeat.

Toe Touches
Push a leg out to the front, reach forward and touch the toe. Stretch for 3 seconds. Alternate and repeat.

Overworked, sleepless, stressed or under pressure? Turns out mindful breathing is the body’s strongest self-healing mechanism and one of the fastest and easiest ways to combat the demands of everyday life.

Our mindfulness expert Terrance the Teacher encourages you to make space and time to breathing deeply and reconnect with your body. His powerful and effective 7/11 exercise instantly helps to calm your mind and body wherever you are.

Here’s how you do it, and it’s easy as it sounds:

Step 1: breathe in for a count of 7
Step 2: breathe out for a count of 11

If you find that it’s difficult to lengthen your breath, reduce the count to whatever suits you as long as the exhale is longer than the inhale. Continue this for 5-10 minutes and enjoy the calming effect it will have on your mind and body. Top tip: Incorporate our De-Stress Frankincense Pure Essential Oil to your mindful breathing ritual to encourage deeper breathing and focus the mind.

The Science Behind Deep Breathing

Deep breathing techniques work by activating the parasympathetic nervous system (PSNS), a natural bodily response that can be described as 'rest and digest'. Out-breaths decrease your blood pressure, dilate your pupils and slow your heart rate – lowering emotional arousal in the process and making more room for the relaxing effects of the PSNS/’rest and digest’. Practicing a breathing technique a few times a day will lower your overall stress and anxiety levels in the long term.

Our breathing is directly connected to our emotional state and can be a powerful tool to help calm you down. Next time you’re feeling stressed or under pressure, try changing and slowing your pattern of breathing to change your emotional state and how you think and interact with the world.

Stress doesn’t have to ruin your life or your health. Constant stress – whether from your daily commute, unhappy relationships or heavy workload – can have real physical effects on the body. Stress has been linked to a wide range of health issues, including sleep, heart disease, and mood. Prioritize looking after your own wellbeing and break the habit of stress with these five simple tips.

Stay positive: Laughter has been found to lower levels of stress hormones by releasing endorphins and increasing personal satisfaction to make it easier to cope with difficult situations.

Practice Deep Breathing: This inward-focused practice can help you disengage from distracting or negative thoughts and sensations. Create a daily routine by finding a special place and incorporating our De-Stress Frankincense Pure Essential Oil to clear your mind and encourage deep breathing.

Exercise: every time you are physically active, whether you take a walk or play tennis, your body releases mood-boosting chemicals called endorphins. The endorphins released during and after physical activity work to boost energy, endorse positive thinking and improve overall cognitive function.

Unplug: It’s impossible to escape stress when it follows you everywhere. Avoid emails, social media, and TV news by unplugging each day, even if it’s just 10-15 minutes. Make it a point to be fully present in your life and encourage your mind and body to unwind.

Find ways to take the edge off your stress: Simple things, listening to music or spending time on a favorite hobby, can give you a much-needed break from the stressors in your life. Our favorite way to relieve stress is a warm bath with any of our therapeutic Bath & Shower Oils.

We take bath time very seriously here at Aromatherapy Associates. But as our lives have become busier and time has become even rarer, taking a bath has slipped slowly to the bottom of our list of priorities. While we may reserve baths for rare occasions like a once-in-a-blue-moon lazy Sunday or when we need some serious TLC, it’s important that we perfect the elements of bath time right. Here’s what you need to take the best one, ever.

The Prep
The first rule of baths: create a spa-quality environment. We prefer ambient candlelight over harsh overhead lighting. Try our Relax Candle to create ambiance and calm your senses. Bathing is known for its ability to detox the body and you can amp up that process by dry brushing before you get in. With our Polishing Body Brush in hand, start at the bottom of your feet and brush lightly upwards towards the heart. Cover the whole body for maximum effect.

The Main Event
Fill your bath with warm water and add a capful of your favorite Aromatherapy Associates Bath & Shower Oil to aid relaxation and slowly lull your mind into a deep state of calm. Bath oils are not just an old tradition but they also add luxury and a therapeutic touch to our baths. When essential oils are mixed with water it has the ability to penetrate into our skin and provide a rejuvenating effect from improving blood circulation to strengthening your immune system. Once you’ve sunk into the warm water, release all the worries and anxieties you didn’t have time to conquer during the day. Unplug. De-stress. Relax.

Aftercare
Pair your bath soak with a decadent body oil packed with essential oils after toweling off. Our favorite is the Relax Body Oil – its light formula is easily absorbed and is infused with Vetiver, Chamomile and Ylang Ylang to help you prepare for a comforting and peaceful night’s sleep.

1. Take a warm bath or shower 1-2 hours before bed. The raising and lowering of your body temperature before sleeping is the perfect recipe for a good night's sleep. Out multi award-winning Deep Relax Bath & Shower Oil features natural sedatives such as Vetivert, Chamomile and Sandalwood. Originally created by our founders for those coping with insomnia, Deep Relax is assured to be your best night's sleep in a bottle.
2. Indulge in a moment of relaxation and massage your body with Relax Body Oil. Infused with Vetivert, Chamomile and Ylang Ylang, this luxurious natural body oil is easily absorbed into the skin. Massage has a soothing and balancing effect on the emotions by triggering the release of dopamine and seratonin, and using a blend of essential oils to calm or uplift can bring a great sense of serenity.
3. Create an ambient sanctuary for sleep by infusing your bedroom with the aroma of an essential oil blend. Add 2-3 drops of Relax Room Fragrance to our electric Home Fragrancer 30 minutes before bed. It is a wonderfully warm and comforting blend of West Indian Bay, Geranium and Myrrh essential oils that will ease your mind and settle your emotions, preparing you for a peaceful night's sleep. 

For over 30 years Aromatherapy Associates have been pioneers in finding alternative, natural solutions for a better night’s sleep. Essential oils have been scientifically proven to combat problems surrounding sleep. Our hero, Deep Relax Bath & Shower Oil was originally created by our founders for those coping with insomnia. 32 years later, Deep Relax has been awarded with countless industry awards, recognized for its incredible effects. Featuring natural sedatives such as Vetivert, Deep Relax is assured to be your best night’s sleep in a bottle. With the hectic daily demands of life, sleep can be the last thing on our to-do lists. Here’s an easy, Relax Ritual to help you to switch off so you can enjoy your best night’s sleep.

THE RELAX RITUAL
6pm Light Exercise: “Taking part in light exercises such as Yoga or Tai Chi will actively relax your muscles. In turn, the body will become relaxed and will automatically allow the nervous system to activate itself.” – Nicola Addison, Wellbeing Expert

7pm Food: “It is important to avoid heavy meals before bedtime. Foods containing amino acids promote sleep, these can be found in all protein-rich foods!” Yvonne Wake, Wellbeing Expert

8pm Bathing: A warm bath or shower 1-2 hours before bed aids in a better night’s sleep and is particularly effective when using Deep Relax. The raising and lowering of your body temperature before sleeping is the perfect recipe for a good night’s sleep!

9pm Disconnect: Connect to the real world. Stop using electronics 1 hour before you sleep and avoid blue light. Take this time to focus on some breathing and meditation exercises.

10pm Sleep: Sleep is a biological necessity. It is important to get 7-8 hours of sleep every night. Try to establish some consistency between the time you go to sleep and the time you wake. Aim to sleep at 10pm twice a week.

DR. NEIL STANLEY, SLEEP EXPERT

Dr. Neil Stanley has been involved in sleep research for over 35 years. With a Ph.D. from the University of Surrey and having organized some of the largest sleep experiments in the world, he is an advocate and believer that sleep plays a key part in the Wellbeing Triangle; nutrition, exercise and sleep. For most people that don’t suffer from sleeping disorders but still struggle to drift off and sleep through the night, there could be several reasons why they are not sleeping well:

• Sleep deprivation: poor work, life balance
• Poor sleep habits
• Environmental disruptions such as noise and light

Those who sleep for less than seven hours a night are likely to have a higher BMI than those who regularly have sufficient sleep. Poor sleep is known to compromise your immune system and studies show that poor sleep leads to an increase in appetite, fat production and weight gain. It is also linked to how active we are and how energetic we feel. People who have trouble sleeping at night or feel excessively sleepy during the day have less energy and are less active.

To get a good night’s sleep you need to have a bedroom that is suitable for sleep. Your bedroom needs to be a sanctuary for rest and relaxation and should be free of distractions; no computer, phones or tablets. It is your ‘sleep room’!

Your body must be relaxed to sleep well and sometimes this can be affected by a racing mind. You must have a quiet mind for a good night’s sleep. Some people find that aromatherapy helps, reading, a cup of chamomile tea, or yoga. Find what works for you!

With today’s busy lifestyles, getting enough sleep can be difficult and most of the time, sleep is overlooked. Looking and feeling good is often the higher priority. However, adequate sleep is vital for our physical and mental health. Getting enough sleep is a decision, but we need to re-evaluate how we view sleep and the importance of it.

Sleep well, eat better and move more.

#TheArtOfSleepingWell

There’s no denying the importance of our health and mental wellbeing, but we’ve all been guilty of putting it on the back burner as we manage the day to day of life. In case you’ve found yourself in one of those slumps, here’s a great reason to get you back on track: September 27 is National Women’s Health and Fitness Day, a day dedicated to focusing attention on the importance of regular exercise and healthy living for women. In honor of National Women’s Health and Fitness Day, here are 5 ways to celebrate your body and kickstart the journey to a healthier and happier you.

1. Try something new

   Get out of your comfort zone with a new sport or exercise that you’ve always wanted to try. Changing your workouts can be good for your health and fitness. Afterwards, give your muscles the TLC it needs with the De-Stress Muscle Gel.
   
2. Eat some superfoods!
   
Broccoli, apples and turnips are just a few great superfoods to help you fight colds and boost your heart health while adding essential vitamins and nutrients to your diet.
   
3. Get some rest

   Sleep is good for your heart, mind, weight and more. The Mayo Clinic recommends a minimum of at least seven hours of sleep for most people. Hard time getting quality sleep? Try our Deep Relax Bath & Shower Oil to help you relax and unwind before bedtime.
   
4. Hydrate

   Keep a bottle of water nearby and sip throughout the day to keep hydrated. Whether you’re working out or not, a recommended intake of 8-ounce glasses a day should still be a goal.
   
5. Pay attention to your mental health
Stop and listen to what your mind and body need. Try some relaxing yoga with the De-Stress Frankincense Pure Essential Oil to help you be present, relieve stress and refresh your mind. 


In a world where self-care is the new healthcare, we invite you to indulge in some easy DIY aromatherapy to improve your work environment and productivity.

Idea generating
Citrus oils are renowned for their uplifting properties, they are fresh and allow you to find mental clarity. Add a few drops of our Revive Room Fragrance to a traditional oil burner or our Room Fragrancer to create an aromatic environment to kick start your day. The bergamot and grapefruit will uplift the spirits and frankincense will help you focus on the day ahead making it a great oil for the boardroom.

Colds and flu
Pine and Eucalyptus are great decongestants for blocked noses and allergy sufferers. Our Support Breathe Essence is a great way to boost your immune system and help keep those colds at bay while alleviating any congestion.

Presentation Anxiety
To help you focus apply 2 -3 drops of our De-Stress Frankincense on a tissue and inhale deeply 3 times. This magnificent essential oil helps relax the diaphragm, allowing you to breathe deeper, meaning more oxygen to the brain and a sharper you. Find time for yourself to find mental clarity before your presentation in a quiet spot in the office.

Desk Elbow
Bad posture at desks always leads to aches and pains. Regular massage is the number one go-to solution, however when you don’t have time for a quick spa remedy applying our De-Stress Muscle Gel at your desk and can help ease any aches and pains.

Headaches and migraines
These can creep up out of nowhere so make sure you have our Support Lavender Pure Essential Oil in your desk drawer. Warm 3 – 4 drops of oil on your fingertips and apply across your forehead, working into your temples in a circular motion. Lavender is a natural analgesic and anti-inflammatory, perfect to prevent those tension headaches from escalating.

Face oils have been subject to much debate over the years. While research shows these bottles of liquid gold have brilliant skin benefits, there is still confusion surrounding them, too. We’ve been taught from a young age that oil is the enemy, but it’s time to think again. We’ve put a selection of myths and truths together to help you understand more about what face oils do and why you need to adopt them into your daily routine.

MYTH: Face Oils are not suitable for oily skin

FACT: The fatty acids in face oils can help rebalance oily skin and stop it from overproducing sebum

Face oil is extremely beneficial for oily skin, particularly if you use the correct one. If your skin is oily, you might be tempted to scrub and strip your skin of your natural sebum. However, this will irritate your pores and in turn, your skin will produce more oil. The key to rebalancing oily skin is to balance its sebum production, which natural plant oils can help to do. The Mattifying Refining Face Oil is ideal for those with oily skin. It is a daily conditioning oil that helps to balance your skins natural oil production using Ylang Ylang, Lavender and Jojoba essential oils. This light oil will help leave the skin feeling comfortable and conditioned.

MYTH: Face oils are too rich and should not be used every day

FACT: High-quality plant oils have a natural affinity with our skin so they can be used day and night

Many modern face oil formulations are incredibly nourishing, lightweight and quick to absorb – they’re easily absorbed by the skin and is a perfect base under your moisturizer and makeup. Because they are easily absorbed, face oils are perfect for every age and skin type to leave your skin softer and plumper by morning.

MYTH: Face oils will cause your makeup to streak and slip

FACT: Face oil can be your biggest ally when it comes to getting an all-over glow

A light layer of face oil can smooth skin and prime it for makeup. The key is to not over apply and allow it to fully absorb before applying your favorite base. Top tip: you can also pat it on to your cheek, brow and collarbones after makeup for a dewy glow.

MYTH: Face oils are not an effective anti-aging product

FACT: Face oils can actively help reduce the signs of aging

Face oils are packed with antioxidants, fatty acids and essential vitamins that absorb quickly into the skin. They soften the appearance of fine lines, create a protective barrier against harsh external factors like pollution, environmental toxins and nourish your skin with intense moisture. The Anti-Ageing Fine Line Face Oil is a rich oil that reduces the appearance of fine lines while giving your skin a deep treatment. Rose, Patchouli, Apple and Raspberry Seed Oil encourage a healthy glow and help to plump the skin’s appearance.

MYTH: Face oils can replace your regular moisturizer

FACT: Face oils work better with a moisturizer

Using your moisturizer in conjunction with a face oil will give you more effective results and keep your skin conditioned for longer.

How do you apply a face oil?

We recommend using our skincare layer-locking technique when applying face oil.

Step 1: After cleansing and toning, apply your serum. This is the water for your skin.

Step 2. Massage 1-2 pumps of your chosen face oil to face and neck in an upward circular motion.

Step 3: Finish off your layering with a moisturizer to help lock everything in.

Our face oils are everyone’s best kept secret and the most celebrated out of our award-winning skincare range. Whichever face oil you choose, they are a must-have in your daily skincare ritual!

Have any of these truths helped? Let us know!