Essential Oils for Healthy Sleep
Sleep is a Very Big Problem for Too Many People Around the World.
You probably already know that experts recommend that adults get at least 7 to 8 hours of sleep every night. But did you know that about 33 percent of Americans are not getting the recommended amount of sleep per night, and approximately 1 in every 5 adults in the United States experiences occasional sleeplessness or difficulty sleeping?
Bad things happen when you don’t get enough sleep. Lack of sleep impacts physical and mental wellness, general mood, productivity, and ability to function well in day-to-day life. 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.
Before the situation becomes desperate, it is important to know that essential oils offer powerfully simple and safe solutions from nature that can help you take control and make positive changes to impact your ability to achieve the restful and restorative sleep you need. Essential oils help support healthy sleep. Different essential oils can stimulate different responses in our bodies. In most cases, essential oils can be classified as having either uplifting or calming effects. The essential oils recommended for supporting healthy sleep fall into the calming category.
Select Calming Essential Oils
Essential oils commonly recommended to support healthy sleep are Bergamot, Cedarwood, Frankincense, Lavender, Roman Chamomile, and Vetiver. We also have an exclusive Restful Blend called Serenity, which is the ultimate for rest and relaxation.
Use a Diffuser
Diffuse essential oils aromatically using a high-quality diffuser for best results. A good diffuser will provide an ultra-fine, relaxing mist that distributes therapeutic essential oils into the air you breathe to help you relax into sleep and achieve more restful sleep through the night. You can start the diffuser 30 mins before you go to bed.
Set a Restful Environment
Essential oils are lovely on bedding; people have been putting Lavender on their pillows for generations because it works! Avoid caffeine and electronics, use relaxing essential oils in an evening bath, and try sipping herbal tea with Lavender or Bergamot to wind down.
Apply Essential Oils Topically
I know this may sound crazy, but apply calming essential oils to the bottoms of your feet! This will minimize sensitivity and maximize the efficient distribution. Dilute with Fractionated Coconut oil in a roller ball, works great as well. Putting them on your big toe with a little squeeze to get blood flow quickly to your toe is a little trick as well. You can also apply to your pulse points.
Serenity Restful Blend & Restful Complex
There are two dōTERRA products that we would recommend and have been specifically designed to help improve sleep: Serenity Restful Blend (an essential oil blend) and Serenity Restful Complex (softgels for internal use at bedtime).
Serenity Restful Blend meticulously combines essential oils that have been shown to have aromas that promote deep feelings of relaxation and peace: Lavender, Cedarwood, Ho Wood, Ylang Ylang, Marjoram, Roman Chamomile, Vetiver, and Hawaiian Sandalwood. Serenity is a true blessing for lessening feelings of tension, calming emotions, and leaving a peaceful feeling. It is commonly known as “The One for Sleep”.
Serenity is the perfect blend to diffuse at bedtime for a restful night’s sleep, to calm a restless baby or child, or to reduce the feelings of worry and stress so many of us feel. The powerful synergy of the oils in this blend creates a perfect escape with its calming and renewing fragrance.
We recommend Serenity first to anyone who is starting out with essential oils who wants to improve their sleep.
We also use dōTERRA’s Serenity Restful Complex, a product that harnesses the relaxing power of essential oils in a convenient, ingestible form. Serenity Restful Complex is a unique combination of Lavender essential oil and natural plant extracts in a vegetarian softgel to help you get the refreshing sleep you need without leaving you feeling groggy and sleepy the next day.* Serenity Restful Complex combines the well-researched, relaxing benefits of Lavender essential oil and L-Theanine along with lemon balm, passion flower, and chamomile to gently promote relaxation and sleep.*
Using Serenity Restful Blend and Serenity Restful Complex together is a powerful, simple way to experience the benefits of essential oils for healthy sleep.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
These are a few blends to inspire you and help you get started, but always remember you can experiment on your own and find out what works best for you personally. We are all different and there are various factors behind our inability to relax and rest. Our Special Tip: We usually try to figure out if there is an emotional component and use an oil targeted to helping ease what is troubling in addition to using oils for their general calming properties.
Diffuser Blends for Sleep
Combine one of these essential oil blends for sleep in your diffuser at night (and experiment with different combinations):
- 3 drops Lavender + 3 drops Cedarwood
- 3 drops Lavender + 3 drops Vetiver
- 2 drops Roman Chamomile, 2 drops Frankincense, 2 drops Bergamot
- 3 drops Lavender + 3 drops Marjoram (special blend to put your mind at ease if you are troubled)
Roller Ball Blends for Sleep
Combine one of these essential oil blends for sleep in a roller ball with Fractionated Coconut Oil and apply to feet and pulse points at bedtime:
- 20 drops Lavender + 10 drops Frankincense
- 20 drops Roman Chamomile + 10 drops Vetiver
- 15 drops Lavender + 5 drops Roman Chamomile + 5 drops Cedarwood+ 5 drops Bergamot