Our bodies need sleep to function physically, to make decisions, to focus on tasks at hand, to manage our emotions, to handle all the day can throw at us! Think about a toddler who has missed his or her nap. They are grumpy, overwhelmed by small things, and intolerant of mistakes or anything that isn't just right. Our adult brains can feel the same way with a lack of sleep! And sometimes we need a little help.
TIPS FOR BETTER SLEEP
There is a lot you can do to set the stage for really great sleep, but here are a few quick tips:
* Create a routine. Go to bed and wake at the same time each day. Your internal clock loves consistency. Try to walk through the same steps each evening. This helps you create a habit and also creates cues for your brain that it is time to rest.
* Keep the lights low and warm after dinner time. Think more ambient lighting and candles and avoid overhead lights if possible.
* With your diffuser running, take a warm bath or shower (you can also add epsom salts + sleepy oils). Taking a warm bath or shower helps to lower your body temperature in preparation for sleep.
* Enjoy a relaxing cup of tea. Try lavender, chamomile, passionflower, jasmine, lemon balm, verbena, or valerian.
* Keep your room cool and dark (but not overly cold). Your body sleeps better when it has a cooler temperature and darkness.
* Make your bed a comfy, cozy space. Think soft textures that are inviting and feel good against your skin.
* Liten to sleep inducing frequency music... certain frequencies promote deep sleep! (for more info, look into www.wholetones.com)
* Apply sleep supporting essential oils to your chest, wrists, neck and bottom of feet (and on your big toe!) just before bedtime.
* Spray your pillow with a DIY linen spray using sleep supporting essentail oils (recipe below)
ESSENTIAL OILS FOR SLEEP
Grab your oils and apply them to the bottom of the big toe (the nerve endings that connect to the brain end here!), to your wrists and neck, and to your chest. You can use the oils listed here alone or in any combination or try one of Young Living's pre-made roll-ons.
* Cedarwood, Vetiver, Lavender, Northern Lights Black Spruce, Valerian: these oils are calming and grounding to the mind and body, especially Vetiver!
* Lavender, Frankincense, Valor, Roman Chamomile: these oils are slightly earthy and herbaceous and also help the mind and body calm down for rest.
* Tranquil: a blend of Lavender, Roman Chamomile and Cedarwood that creates a calming, serene and peaceful feeling.
* RutaVaLa: (my current favourite!) this blend contains Rue, Lavender and Valerian (for more oomph!). It has a reputation for its “interesting” aroma, but it is 100% worth it for the results you get! Trust me, it will grow on you!
* Peace & Calming: this combo of Blue Tansy, Orange, Tangerine, Patchouli, and Ylang Ylang is a fan favorite. It smells amazing, and the Blue Tansy is specifically calming to the Central Nervous System! (works fabulously for the little ones too!)
You can also try these combinations:
* 4 drops each Peace & Calming, Cedarwood (LOVE this one!)
* 5 drops Peace & Calming, 4 drops Lavender, 2 drops Tangerine
* 4 drops each Cedarwood, Lavender, Vetiver
* 4 drops each Cedarwood, Northern Lights Black Spruce, Lavender
* 5 drops Northern Lights Black Spruce, 3 drops Lavender
* DIY Roll-ons: To a 10mL roller add a total of 40-60 drops of any of the oils listed above. Simply take the recipe above, multiply it by five, then add carrier oil.
* DIY Linen Spray: In a 2oz glass spray bottle, add 30 drops of any of the oils listed above. Add a splash of witch hazel then fill with filtered water. Invert the bottle several times before each use.
Find sleep support options here
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