I’m guessing you already know that many of us are sleep deprived and you’re probably aware of at least 1-2 people who struggle to get quality sleep or have trouble falling asleep.
It might even be you.
According to a Sleep Health Foundation survey of the 1500 Australians, several days/nights a week 20% had difficulty falling asleep, 35% woke up feeling unrefreshed and 19% felt sleepiness interfered with their daily activities.
That is only 1500 people out of a population of roughly 18 billion over the age of 14. I expect the figures would be much higher if more were surveyed.
It’s not all bad news though. Being in the age of information and connectivity, at least we are asking the right questions. Such as…
“How can I improve my quality of sleep naturally?” OR “How can I get a better night’s sleep without pills?” OR “What are the best essential oils for sleep and relaxation?”
In this post I will give you a two 4 one by answering all those questions with my 5 ways to naturally improve your sleep using essential oils.
Getting quality sleep is a holistic affair. You may need to take a good hard look at your lifestyle before you are able to make real head way. But for the purpose of this post I’ll run through some ways to incorporate essential oils daily to help you get into snooze mode.
5 ways to naturally improve your sleep using Essential Oils
1.Create a ‘Wind Down’ schedule
This would be my No.1 tip, which is why it’s at the top. Create a wind-down schedule to help you not only fall asleep, but get good quality sleep, naturally.
Your wind-down schedule should include some deliberate, mindful activities that help you prepare yourself for sleep.
Carve out a set time each evening and apply the self-care tips below to get yourself in the mood. To sleep that is. It is your schedule, so feel free to change things up and keep experimenting until you find what works for you.
Include using your Essential Oils in your schedule. They won’t work if you don’t take off the lid and if you have a plan you are more likely to take the lid off.
2. Limit your technology at night
I’m sorry but the very device you are reading this on is probably the big culprit in “Why am I not getting enough sleep?” Be firm and decide on no technology after a certain time. We’ve trialed 9:30 PM in our home with varied success.
The key is to prepare in advance. Make sure all emails, updates, research or messages are done in advance and find less melatonin blasting alternatives for your time.
Read a book, or have a chat, in person, with your spouse, family, housemates or pet. Diffuse some Frankincense to promote feelings of inner calm and take some time to just be present and grateful.
3. Do some bedtime yoga
It’s often your thoughts running around the brain that keep you up at night, am I right? Yoga helps you focus on your breathing, giving your thinking mind a break. This refocusing can help you get into a healthy mind-space for sleeping.
Diffuse some grounding Cedar Wood or doTERRA’s Serenity blend to enhance the experience.
Besides breathing, yoga asanas also involve stretching out your muscles. This helps to relieve built up tension from the day that was.
Add value to your stretch by sneaking in a mini massage. Marjoram, doTERRA’s Past Tense or Aroma Touch blends can be applied to tired muscles to ease muscle cramps and help you relax.
Try Yoga Nidra for a different experience all together. I highly recommend it.
4. Have a warm bath
According to Oprah.com timing a warm bath an hour before bed can help you relax and fall asleep. Add some extra zzz’s to the bath by mixing magnesium flakes with Lavender or Vetiver Essential Oils.
Both Lavender and Vetiver are great for helping you relax and the magnesium helps your nerves to calm, see why in the next tip.
While you’re at it use some scrubby gloves or a body brush and give yourself a relaxing massage.
5. Have a warm drink
A good quality hot chocolate or an Essential Oils tea are two options you can use to help you nod off.
Ensure the hot chocolate contains magnesium. Magnesium activates your GABA receptors, which tells your body and brain to chill out or more specifically your nerves to chill out. Try Foodmatters Hot Chocolate with a drop of Cinnamon or Bergamot Essential Oil.
For the tea lovers add a drop of Lavender, Roman Chamomile and Bergamot to hot water. If required, use honey or rice malt syrup to sweeten.
Savour not only the taste, but also the aroma of these drinks, slowly sipping your way to sleep.
That is my 5 ways to help you get to sleep naturally, without pills and using essential oils.
Quality sleep begins with quality oils. Take a wander over to this page for more information on where to get some excellent quality oils to help you get a better night’s sleep, naturally.
~ Allison, called Binney.