An expert's guide to essential oils and sleep

11/26/2019

A good night's sleep is essential, but it isn't always easy to get one.
Busy schedules and stressful lives can keep us from getting the sleep our bodies need.
As I've been thinking about sleep, I realize that we need to do more than just plug in a diffuser next to our bed and hope sleep will come.
We need to be mindful of how our days go, show ourselves grace, and unplug before going to bed.
That said, establishing a bedtime routine, one that includes essential oils, is very beneficial.
I'm so attached to my diffuser that I take it with me when I travel. :-)
First I'll tell you my routine, then I'll tell you a few tips I learned on a expert website dedicated to helping us all get a good night's sleep.

My Bedtime Essential Oil Routine

I've been using doTERRA's essential oils for six years now.
In the beginning, I used a lot of oils!
Now I've gotten into a routine and following that routine is part of what helps me sleep well.
But before I use oils, I have a few things I do first:

I turn off my phone (put it on Do Not Disturb) for the night about 9:00 pm.
Then I grab my book and take a long, hot bath.
After I get ready for bed, I'll settle in bed with my book. Usually I'm out pretty quickly once I do that!

But What About the Oils?

Once I've taken my bath and then washed my face with doTERRA's amazing skin care products, I do two key things:

I start my diffuser with a blend of Frankincense (2-3 drops), Wild Orange (3-4 drops), Balance (2-3 drops), and Eucalyptus (2-3 drops). Sometimes I mix it up a bit, but this has been my blend for a while.
I put two drops of Frankincense under my tongue. It doesn't taste good, but this helps put me right to sleep! If I'm having trouble really falling asleep, or keep waking back up, it's usually because I forgot the Frankincense. I just put it under my tongue once I realize I forgot and I'm out!

What the Experts Say About Sleep

I saw a great article over on SleepHelp.Org and they give a couple lists of oils that are good for sleep (and it's not just lavender!)

Did you know some people, like me, can't use Lavender at night for sleep? I wish I understood the mechanism about why this is, but I do know that some people don't process Lavender the normal way. Instead of putting them to sleep, it keeps them awake. I still use Lavender during the day to relax when I'm stressed and it works great for that, but I stay away from Lavender at night.

SleepHelp.Org's Recommendations for Calming Essential Oils

Of these, my favorites are Cedarwood and Bergamot.
**doTERRA doesn't carry Valerian essential oil, but you can buy Valerian capsules at the health food store.
The Serenity Restful Blend has a lot of these oils in it.

Use essential oils for congestion at night

Fight Nighttime Congestion

I don't know about you, but as soon as I lay down at night, I often feel congested. The experts at sleephelp.org recommend diffusing:

And I would add doTERRA's Respiratory Blend:

Breathe

As a bonus, they say diffusing these essential oils will also help with snoring!

More Tips from the Experts

Sleephelp.org also recommends various ways to use essential oils at night, including:

Diffusing (doTERRA has a great diffuser that goes completely dark at night. Get it here in a kit that comes with Lavender and Wild Orange...two great nighttime oils.)
Spritzing (use a glass spray bottle and add water and essential oils of your choice. Be sure to shake well before using so the oils and water will mix.)
Topically (I've heard to use a drop of essential oil on the bottom of each big toe. For me, this can be too stimulating, but I know many people for whom this works really well.)

They also recommend using oils that are 100% oil and therapeutic grade. doTERRA's essential oils fit that bill perfectly! All of our essential oils are rigorously tested to ensure they are of the highest quality.

To learn more about how you can get started with essential oils, look around my website here or visit doTERRA's website.