You have so many important things to do each day. You can’t afford to wake up feeling groggy or unrested. Getting a good night’s sleep is crucial to maintaining physical and emotional health.
I have had periods in my life where I have struggled with sleep but these days a couple of sniffs of Cedarwood and Vetiver and a Softgel Serenity and I’m off to dreamland in no time. I also noticed a big chance to my sleep patterns when I started taking doTERRAs LifeLongVitality supplements.
Why Is It Important to Sleep?
Sleep is one of the three foundations for health, along with nutrition and exercise. Yet a good night’s sleep can be so elusive. In the United States, approximately 30 percent of adults have difficulty falling asleep, and nearly 40 percent report accidentally falling asleep during the day. This sleep deficit is more than just an inconvenience—poor sleep can be linked to negative health consequences. Insufficient sleep can affect your ability to lose or maintain weight, emotions, motivation, and decision-making abilities. Depriving your body of sleep has been linked to many health risks and places a tremendous burden on virtually every organ system in your body.
I realised this the hard way a number of years ago. I was staying up late, working till 1am quite often, not looking after myself, and not listening to my body. Until the signs kept getting louder and louder.
It started off with dry skin around my eyes, then a rash. The doctors didn't know what it was, I went to see a specialist, they didn't know either. I was feeling tired and drained most days, suffering from brain fog, and my hair started falling out. Then one day, a friend looked at the rash around my eyes and suggested that it could be adrenal fatigue.
All of a sudden, things started making sense. I had been burning the candle at both ends, I had been traveling extensively, I simply was not getting enough rest for my body to rejuvenate and heal.
So I started to slow down, and research how I could support my adrenals using essential oils (such as Basil, Black Pepper, Peppermint, Ylang Ylang and Grapefruit), herbal teas (especially nettle tea), supplements (such as zinc, Vit C, Vit D, doTERRAS LifeLong Vitality and Mito2Max), and a good healthy diet.
And more importantly, I started to get more sleep. Resting during the day if I needed to, and going to bed much earlier.
Within a few weeks, the rash disappeared, my energy levels increased, my mood and clarity levels improved.
From this I learnt a massive lesson. To listen to my body, and notice the small subtle signs, as well of course as getting enough good quality sleep! Keep reading for some of my top sleep tips!
How Can We Get Good Sleep at Night?
For people who have a difficult time falling or staying asleep, there are several things you can do to help.
Try to go to bed and wake up at the same time each day—even on the weekends.
Make sure that the conditions of your bedroom are conducive to sleep. This includes a cool temperature, comfortable mattress, and eliminating noise and light.
Avoid screen time before bed. Put your phone, tablet, and laptop away.
Exercise during the day.
Avoid alcohol, caffeine, sugary food and big meals late at night
Practice a bedtime ritual. This ritual or routine should help you to relax, unwind, and prepare for sleep. Consider incorporating reading, journaling, or essential oils into your bedtime ritual.
What Essential Oils are Good for Sleep?
Designed specifically to help support restful sleep, doTERRA Serenity Restful Blend has a calming and relaxing aroma that is perfectly balanced to promote a restful sleeping environment. This blend calms the senses with Lavender, Ho Wood, Cedarwood, Marjoram, Ylang Ylang, Roman Chamomile, Hawaiian Sandalwood, and Vetiver essential oils and Vanilla Absolute.
Diffuse at night to calm a restless baby or child.
Apply to bottoms of feet at bedtime to help unwind before going to sleep. Use in conjunction with doTERRA Serenity Restful Complex Softgels for an enhanced effect.
Inhale directly from hands or diffuse throughout the day for a soothing aroma.
Add two to three drops into a warm bath with Epsom salts to create a relaxing, renewing experience.
Apply two to three to the back of the neck or on the heart for feelings of peace.
doTERRA Serenity Restful Complex Softgels can be taken internally to support restful sleep. This formula combines the well-researched, relaxing benefits of Lavender essential oil, L-Theanine, lemon balm, passionflower, and chamomile to gently promote relaxation and sleep.
This vegetarian softgel will help you get the refreshing sleep you need without leaving you feeling groggy and sleepy the next day. doTERRA Serenity Restful Complex combines the well-researched, relaxing benefits of Lavender essential oil and L-Theanine along with lemon balm, passionflower, and chamomile to gently promote relaxation and sleep.
I take one or two of these every night and I sleep SO well! Here is what people have been saying:
‘Finally I can sleep! Since taking the sleep softgels I've been able to get into a routine - past two days I haven't had any as I've run out and wasn't able to sleep so I think they are great and really helpful. ‘
‘Serenity softgels have given me better sleep than I’ve had in ages. ‘
‘After not being able to sleep for weeks I took the serenity sleep softgels and noticed an amazing improvement. Thank you!’
Lavender has been extensively researched for its relaxing properties and its effect on sleep. Lavender essential oil is high in linalool and linalyl acetate, which are known to be relaxing and calming. doTERRA Lavender essential oil is often considered a must-have oil due to its versatile uses. Its calming and relaxing aroma promotes a peaceful environment conducive to sleep and it can ease feelings of tension when used internally.
Lavender oil has been used and cherished for centuries for its unmistakable aroma and myriad benefits. In ancient times, the Egyptians and Romans used Lavender for bathing, relaxation, cooking, and as a perfume. Its calming and relaxing qualities, when taken internally, continue to be Lavender’s most notable attributes. Applied topically, Lavender oil is frequently used to reduce the appearance of skin imperfections. Add to bath water to soak away stress or apply to the temples and the back of the neck. Add a few drops of Lavender oil to pillows, bedding, or bottoms of feet to relax and prepare for a restful night’s sleep. Due to Lavender’s versatile properties, it is considered the must-have oil to have on hand at all times.
Add a few drops of Lavender oil to pillows, bedding, or bottoms of feet at bedtime.
Keep a bottle of Lavender oil on hand to soothe occasional skin irritations.
Freshen your linen closet, mattress, car, or the air by combining Lavender essential oil with water in a spray bottle.
Take internally to reduce anxious feelings.
Use in cooking to soften citrus flavors and add a flavorful twist to marinades, baked goods, and desserts.
Another essential oil that is beneficial for encouraging sleep is Petitgrain, which has a deeper and more masculine scent than the more flowery-scented Lavender. Like Lavender, Petitgrain is rich in linalool and linalyl acetate.
Essential oils can help people relax and prepare for a restful sleep. Aromatherapy with Lavender, Vetiver, Cedarwood, Petitgrain, and Serenity essential oils can create an environment that encourages restorative sleep. These oils can be used alone or with Serenity Restful Complex Softgels to help you get a good night’s sleep.
Sometimes falling asleep is made difficult because of restless thoughts. When this happens, try using doTERRA Balance, Vetiver, or Cedarwood. These are powerfully grounding aromas, and can help you to unwind before bedtime. If you often wake from stressful dreams, try diffusing these throughout the night to keep your mind at ease.
This is my favourite sleep oil and is so good for quieting the mind! . Known for its rich hue and warm, woody scent, Cedarwood essential oil provides myriad benefits. It is native to cold climates, thriving in high altitudes and growing up to 100 feet. Reminiscent of its size and strength, Cedarwood oil has a grounding aroma. When applied topically, Cedarwood essential oil has clarifying properties and is frequently used in massage therapy.
After a difficult day, diffuse Cedarwood oil to create a relaxing experience.
During your facial routine, add one to two drops of Cedarwood oil to your facial toner or moisturizer to promote clear, healthy looking skin.
Place a Cedarwood oil drop on a cotton ball and place in closet to keep moths at bay..
Also known as the ‘horse tranquiliser’ of oils, Vetiver oil is ideal for massage therapy and a calming routine before going to sleep. Try a drop on your wrist or rubbed on your feet before bedtime to prepare for a restful night’s sleep.
Vetiver, a member of the grass family, is grown for many reasons. Unlike other grasses, the root system of Vetiver grows down, making it ideal for helping to prevent erosion and providing soil stabilization. Vetiver oil has a rich, exotic, complex aroma that is used extensively in perfumes.
Use Vetiver oil as a massage oil..
Take a warm bath with a few drops of Vetiver essential oil for deep relaxation.
Diffuse Vetiver oil with Lavender, doTERRA Serenity, or doTERRA Balance Use a toothpick to help get the desired amount out of container if Vetiver is too thick to get out of the bottle. A little goes a long way.
MAINTAINING A BEDTIME ROUTINE TIPS:
Here are some of my favourite routines for a good sleep. Remember that we are all different so you may want to try a few different oils to see what works best for you.
Try a drop of Serenity on your pillow at bedtime.
Add two to three drops of Serenity, Lavender, Bergamot, or other relaxing oils to bath prior to bed to promote relaxation.
Diffuse Serenity or apply a few drops to the bottoms of the feet at bedtime.
Take one to two doTERRA Serenity Restful Complex Softgels before going to bed.
Give yourself a foot massage with Vetiver, Petitgrain, or Lavender to unwind at night.
Pop a drop of Cedarwood on your wrist just before going to sleep to help calm your mind and help you drift off to sleep.
What are your favourite sleep tips?
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What if I have more questions?
Please do feel free to email or message me and I’ll do my best to help! dōTERRA has pages of information about safe usage of essential oils on their websites as well. If you can’t find what you’re looking for please get in touch! What Next?
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Happy and healthy living!
Disclaimer: Please remember that these are powerful oils and supplements and shouldn’t be used without checking directions on how to use these safely. Always consult with your doctor if you are unsure or you are taking medication. The information in this blog is intended for education purposes only, the statements have not been evaluated by the European Medicines Agency (EMA), Food and Drug Administration (FDA) or Therapeutic Good Association (TGA). These products are not intended to diagnose, treat, cure or prevent any disease. Anyone suffering from any disease, illness or injury should consult with a medical practitioner. These suggested uses apply only to certified Pure Therapeutic Grade (CPTG) Doterra Essential Oils.