On a scale of 1-10, how would you rate your sleep? (Consider quality, quantity, and consistency.) On a scale of 1-10, how would you rate your waking hours? (1=tired/groggy, 10=alert/productive) If you rated your sleep less than a 7, how long has it been that way?
Sleep is an important function of the body for health and wellness. The time we spend sleeping is a crucial period for the body to restore and replenish many systems and can impact a wide variety of other functions, such as emotions, energy levels, digestion, weight balance, focus and concentration, cardiovascular health, and immunity. Child and adolescent development is also affected by sleep patterns. It is recommended that the following age groups get the corresponding number of hours of sleep in a 24-hour period:
Newborns: 16-18 hours
Preschoolers: 10-12 hours
Children and teenagers: 9 hours
Adults: 7-8 hours
If you're struggling to fall asleep, stay asleep, or in any other way get a restful night's sleep, you'll want to keep reading (and you may think of some loved ones who need this information, too). First, I'll share some essential oils and application tips compiled from team members who attest to their effectiveness, followed by an educational class that my friend and I compiled and recorded.
Essential Oils for Sleep:
Apply one to two drops of Clary Sage to your pillow for a restful night's sleep.
Add a few drops of Lavender to pillows, bedding, or bottoms of feet.
Diffuse Melissa to create a relaxing environment.
Diffuse Sandalwood (Hawaiian or Indian) or apply to the neck and shoulders at bedtime.
Vetiver promotes a sense of groundedness and tranquility.
Roman Chamomile promotes balanced hormones, calms, relaxes, and sedates.
Use Balance before bed.
Diffuse Breathe at bedtime to promote sleep.
Serenity promotes relaxation and a restful sleeping environment. Apply to bottoms of feet at bedtime to help wind down before going to sleep.
InTune can help balance brain activity and calm overstimulation.
Essential Oils for Specific Rest-Related Concerns:
Jet lag - Arborvitae, Basil, Grapefruit, Lemon, Lemongrass, Rosemary, Tangerine, Wild Orange, Elevation, InTune
Nervous tension - Basil, Bergamot, Douglas Fir, Geranium, Grapefruit, Jasmine, Lavender, Melissa, Roman Chamomile, Rose, Sandalwood, Vetiver, Wild Orange, Ylang Ylang, AromaTouch, Balance, Citrus Bliss, PastTense, Serenity
Nightmares - Cinnamon, Clary Sage, Cypress, Eucalyptus, Geranium, Grapefruit, Juniper Berry, Lavender, Melissa, Roman Chamomile, White Fir, Wild Orange, Vetiver, Balance, Serenity
Restlessness - Bergamot, Black Pepper, Cedarwood, Frankincense, Lavender, Patchouli, Roman Chamomile, Wild Orange, AromaTouch, Balance, Elevation, PastTense, Serenity
Snoring - Douglas Fir, Eucalyptus, Geranium, Patchouli, Peppermint, Rosemary, Purify, Zendocrine, Breathe, OnGuard
Sleeplessness - Basil, Bergamot, Cypress, Cedarwood, Clary Sage, Cypress, Frankincense, Geranium, Jasmine, Lavender, Melissa, Patchouli, Roman Chamomile, Sandalwood, Tangerine, Thyme, Vetiver, Wild Orange, Ylang Ylang, Balance, Cheer, Console, Forgive, Passion, Serenity
Physical Discomfort - Frankincense, Deep Blue
Usage Tips: Aromatic and topical use of oils supports restful sleep and gives direct access to the brain through smell while relaxing muscle tension and calming the mind.
Aromatic: Diffuse oils of choice, apply to clothing, bedding, or pillow; begin before bedtime.
Topical: Combine topical oils with soothing and relaxing massage techniques: Apply on forehead, back, shoulders, under nose, and bottoms of feet. Consider using a pre-made roller blend for easy application (see recipes below). Applying oils to chest supports open airways. Many people benefit from regular AromaTouch Technique. Consider taking a bath with epsom salts and some of the oils listed. Epsom salts contain magnesium, which supports relaxation.
Supplements and other products to support sleep:
Take the Serenity Restful Complex to calm, relax, and support the parasympathetic system. This softgel combines the well-researched, relaxing benefits of Lavender essential oil and L-Theanine along with lemon balm, passionflower, and chamomile to promote relaxation and sleep gently .
Use the Veráge Skin Care Collection in the evening to unwind. Using Veráge daily will also promote a smooth, resilient, and glowing complexion.
The Bone Nutrient Lifetime Complex provides optimal levels of vitamins and minerals essential for developing and maintaining healthy bone mass and density, including 100 percent of the recommended daily amounts of calcium and magnesium.
Zendocrine Softgels help to cleanse the body of harmful free radicals, while also supporting the functions of a healthy liver.
xEO Mega Complex, one of the three components of the Lifelong Vitality pack, blends essential oils with natural marine and plant-sourced omega-3 oils and carotenoids to help support joint, cardiovascular, and brain health, as well as proper immune function and a healthy nervous system.
Tried-and-True Recipes:
Stop Snoring: Combine 18 drops Marjoram, 12 drops Geranium, 12 drops Lavender, 8 drops Eucalyptus, and 5 drops Cedarwood in a spray bottle. Mist room generously; lightly apply to pillow and throat; inhale. Also try 5 drops Breathe and 1 drop each Thyme and Lime oils in your diffuser, and apply Thyme and Breathe to the bottoms of the feet (especially the pads of the big toes).
Sleepy Tea: Consider adding 2 drops Lavender and/or Roman Chamomile to chamomile tea.
Get the Kid to Bed: Layer 1 drop each Vetiver, Cedarwood, Patchouli, Serenity, Ylang Ylang on child's feet.
Four Roller Blends: Add essential oils to 10 mL roller bottle and top with Fractionated Coconut Oil (FCO)
1. 20 drops Serenity, 10 drops Vetiver, and 10 drops Wild Orange
2. 3 drops each Cedarwood, Patchouli, Balance, Vetiver, and Roman Chamomile
3. 3 drops each Juniper Berry, Balance, Vetiver, Patchouli, and Ylang Ylang
4. 7 drops each Bergamot, Serenity, Roman Chamomile, Vetiver, and Ylang Ylang and 3 drops Patchouli
As you watch the sleep support class taught by Gold Wellness Advocate Lindsay Rapp, remember that issues you've had for months or years won't be solved in a day or a week. Also consider some of the reasons you think your sleep quality is poor, and be sure to jot them down.
Lindsay and I created a helpful handout (download here) with information and reminders that correlate with the class. Following are some tips and reminders from the handout regarding healthy sleep habits that can greatly influence your quantity and quality of sleep:
Make sleep a priority.
We cannot abandon light/dark cycles.
Don't watch TV or use devices before bed. Use Night Shift and limit EMF exposure.
Don't eat or drink two hours before bed. The body needs to detox while sleeping.
Keep a consistent bedtime and wake time.
Avoid alcohol, caffeine, and recreational drugs.
Maintain mattresses and pillows. They can build up formaldehyde, dust mites, and fungus.
Establish a bedtime routine.
Get "ready" for bed: Epsom salt bath, lower thermostat, get rid of clutter.
Don't go to bed angry. (Balance, Peace, Serenity, and Forgive oil blends can help.)
Also from the handout, following are some lifestyle categories that can affect sleep and suggestions for making lasting changes to impact your health, including sleep:
Food: Choose diet and supplements wisely. (Be consistent with taking the Lifelong Vitality Pack.)
Exercise: You are only one good workout away from a good mood! (Deep Blue, Breathe, Lemongrass, and Peppermint can greatly help to support and soothe your body as you exercise.)
Restless/Fitful Sleep (Try LLV, Lavender, Cedarwood, Vetiver, Juniper Berry for nightmares, Serenity, and Peace as options that can help enhance your sleep and overall health.)
Indigestion (Wild Orange, Lemon, Peppermint, DigestZen oils support healthy digestion.)
Daytime sleepiness (Use Mito2Max, Peppermint, Wild Orange, In Tune, and LLV to increase alertness, focus, and energy.)
Mind/Mood Management: 80% of serotonin (neurotransmitter responsible for mood balance) is found in the gut. (PB Assist+, Terrazyme, and GX Assist bring balance to the gut and are crucial components of dōTERRA's 30-day cleanse program, which you may want to consider for gut health, which can also help with sleep issues.)
Mind racing (Use Cedarwood, Marjoram, Vetiver, Peace, Console, Forgive, or In Tune to help quiet a racing mind.)
References:
Sleep Your Way to the Top and Sleep Revolution, Arianna Huffington
Dr. Robert Schriner, Baptist Collierville Sleep Disorders Center
Shawn Stevenson, sleepsmarterbook.com
The Better Sleep Council: bettersleep.org
The National Sleep Foundation: sleep.org
