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Difficulty Sleeping? Tools For Better Sleep

· Essential Oils

Difficulty falling asleep or staying asleep?

Falling asleep is not something I struggle with. Between a full-time marketing job, raising 2 boys, and running my own business I am usually sleeping as I am brushing my teeth.

It is the winding down from a busy day that I struggle with.

But, I do know that there are many people who struggle with it. In fact, it is an issue that comes up in conversations often. It can be triggered by stress, medications, drugs or alcohol use, anxious feelings, or mood – or a number of other things!

There is good news. There is an oil for that! Not just one, but a number of the them for sleep!

Essential oils are perfect for helping soothe and calm the mind and body at the end of a stressful day. Unlike synthetic sleep aids that can have unwanted side effects, pure essential oils are a natural way to help the mind and body relax.

The trick is finding exactly which essential oils work best with YOUR body. Because we are all so different, one person’s dreamland oil may not work for someone else. It may be a trial and error to find the best oil that works for you. But once you find that magic combination, your life will be changed!

The Best Essential Oils For Sleep

Lavender

While this may not be a shock to you, lavender is at the top of the list. What you may not know is that there have been many extensive studies that show its effectiveness. Lavender has calming and sedative properties. Lavender blends well with most oils, especially citrus oils, clary sage and geranium.

One study shows females were found to sleep better and have lower levels of blues and anxious feelings during weeks they used lavender when compared to weeks they didn’t have it.

Another study shows midlife women’s sleep quality improved after 24 sessions of lavender oil aromatherapy compared to the control group.

Another study observed that aromatherapy of lavender improved quality of sleep and decreased anxiety for 56 patients in an ICU unit.

Vetiver

This earthy oil has been valuable for relieving stress and is a natural t.r.a.n.q.u.i.l.i.z.e.r which may help induce a restful sleep. Many use this in their sleep blends to help “turn off” their brains. The smell may take some getting use to, so try mixing it with lavender or sandalwood. Try diluting one drop in 1 tsp of honey 30 minutes before bed. Vetiver has a heavy, earthy, balsamic, smoky smell and blends well with clary sage, lavender, sandalwood and ylang ylang.

Ylang Ylang

Honestly, I always have to think about how to pronounce this oil! How do you pronounce that?

This oil has calming and sedative properties, which makes it great to improve the quality of your sleep. A few studies show that inhalation of ylang ylang produces a relaxing effect on cognition and increase calmness. The scent is sweet tropical floral with a spicy undertone and blends well with bergamot, grapefruit, sandalwood and vetiver.

Interesting fact: Historically, Ylang Ylang has been used to cover the beds of newlywed couples on their wedding night.

Adaptiv Calming Blend

This blend is composed of individual oils with known calming properties which create a sense of well-being and relaxation; lavender, marjoram, roman chamomile, ylang ylang, sandalwood and vanilla bean. This blend is perfect for calming the nerves or emotions at the end of a long day or in times of stress. As the body is able to relax, more blood is able to circulate to the brain.

Sandalwood

Historically, Sandalwood was used for enhancing meditation because it calms, harmonizes and balances emotions. It may help relieve nervous tension. It has a soft, woodsy, sweet smell and blends well with cypress, frankincense, lemon and ylang ylang.

Serenity Restful Blend

This is the blend that we diffuse in our boy's room! It has a calming and relaxing aroma that provides a unique user experience. Serenity combines essential oils renowned for their ability to create a restful environment at bedtime. It can help reduce life’s daily stressors, or help quiet a restless baby or child. The addition of Cedarwood, Ho Wood, and Vetiver essential oils gives Serenity a grounding aroma that encourages a tranquil atmosphere when it’s time to wind down.

Bergamot

Bergamot is a citrus fruit and has a sweet, lively citrusy smell. Unlike other citrus oils (wild orange, grapefruit, lemon) that tend to be stimulating, bergamot is the opposite. It is calming and may help to relieve anxious feelings, stress, and tension. This would be a great oil to mix with other oils on this list because of its friendly smell.

One study shows that 114 people who listen to soft music an inhale bergamot essential oil were effective methods of relaxation. Two other studies have shown a reduction of anxious feelings and stress in mice.

Note: Because Beramot is extremely photosensitive, which makes your skin very sensitive to light, avoid applying this oil before going outside or apply to covered skin.

Roman Chamomile

Many are familiar with chamomile tea. It is known for its calming and relaxing effect, which is why you always hear about drinking chamomile tea before bed. It helps to rid of the emotional charge of anxious feelings and soothe and clear the mind, creating an atmosphere of peace and patience.

Marjoram

Marjoram is more than something you use to cook with! This oil may help relax and calm the body and mind and also help promote peace and sleep. Because of its green spicy smell, it blends well with bergamot, cypress, lavender, orange, rosemary and ylang ylang.

Cedarwood

Similar to lavender, cedarwood is thought to be good for detoxifying and clearing negative emotions. Because inhaling cedarwood triggers the release of serotonin in the brain which converts to melatonin, the essential oil is known for its sedative qualities and usefulness in helping those who struggle to fall asleep and stay asleep.

Other Soothing Essential Oils:

  • Wild Orange – calming to the mind and body and studies have shown to reduce anxious feelings in males after 5 minutes of being inhaled.
  • Frankincense – helps to minimize distractions, ease hyperactivity and restlessness, and helps enhance meditation
  • Cypress – grounding effect
  • Citrus Bliss Invigorating Blend – helps reduce stress and anxious feelings. Blend of wild orange, lemon, grapefruit, mandarin, bergamot, tangerine, and clementine and vanilla
  • Clary Sage – soothing and submissive effects
  • Geranium – may help to reduce negative memories and bring peace. Use to ease nervous tension and stress, balance the emotions and foster peace and well-being.
  • Melissa – creates emotional balance with a calming effect because of its sedative properties
  • Rosemary – stress reducer
  • Lemon – stress reducer

Sleeping/Relaxation Tips

Aromatic Uses:

Diffusion

Soothing essential oils or blends to help you feel calm and relaxed before going to sleep

Pillow

Place a drop or two of soothing essential oil or blend on a pillow or stuffed animal before you sleep to help calm your mind and body.

Linen Spray

Make a soothing linen spray by mixing 5-6 drops of a soothing essential oil or blend with 1 oz. water in a small glass misting spray bottle. Shake and spray lightly onto pillows, sheets, blankets, curtains or into the air. (Note: Since some essential oils can clog spray bottles, it may help to dissolve the essential oil in 1 tsp of grain alcohol before adding water to the spray bottle.)

Topical Uses:

Relaxing Bath

1-3 drops of a soothing essential oil with bath salts (Epsom salt) or directly in warm bathwater for a relaxing bath.

Massage
To make a soothing massage blend, combine 1-2 drops of essential oil with 1 Tbs. fractionated coconut oil and apply to the back of the neck, spine, wrists and bottom of feet.

Rollerball Blend Ideas

Night Night Rollerball Blend
15 drops lavender
10 drops vetiver
5 drops frankincense
5 drops ylang ylang
5 drops wild orange
Combine in 10 ml roller bottle and top with fractioned coconut oil. Apply to feet and neck.

Sweet Dreams Rollerball Blend (for kids)
4 drops lavender
4 drops bergamot (or Bergamot Mint)

4 drops wild orange
Combine in 10 ml roller bottle and top with fractioned coconut oil. Apply to feet and neck.

Double the drops for adults.

Sweet Dreams rollerball blend of essential oils to help you fall asleep and stay asleep naturally with no side effects.

ZZZZZZZZZZZZZZZZZ Rollerball Blend

6 drops Cedarwood
6 drops Lavender
6 drops Chamomile
4 drops Bergamot
4 drops Marjoram
4 drops Vetiver

Combine in 10 ml roller bottle and top with fractioned coconut oil. Apply to feet and neck.

ZZZZZ rollerball blend of essential oils to help you fall asleep and stay asleep naturally with no side effects.

Liquid Sleep Rollerball Blend

10 drops Cedarwood

15 drops Lavender

5 drops Frankincense

2 drops Vetiver

Combine in 10 ml roller bottle and top with fractioned coconut oil. Apply to feet and neck.

liquid sleep  rollerball blend of essential oils to help you fall asleep and stay asleep naturally with no side effects.

Diffuser Blend Ideas

Citrus Dreams Diffuser Blend

2 drops Cedarwood
3 drops Eucalyptus
2 drops Frankincense
3 drops Wild Orange

Citrus dreams diffuser blend of essential oils to help you fall asleep and stay asleep naturally with no side effects.

Calming Sea Diffuser Blend

3 drops Lavender
3 drops Sandalwood
2 drops Wild Orange

Calming sea diffuser blend of essential oils to help you fall asleep and stay asleep naturally with no side effects.

Check out all these night time diffuser blend ideas!

top 7 Night time diffuser blend of essential oils to help you fall asleep and stay asleep naturally with no side effects.
essential oil study for sleep, stress, anxiety, digestion, pain.

We are looking for people to participate in an essential oil study group. If you are working on any of the following health/wellness issues, we would like to provide you with FREE samples to try for 5 days after which you would give us your feedback and opinions.

If you are interested in participating to help you with your health/wellness issues,

please text "study" to 651-315-8808.

Sources
1. http://online.liebertpub.com/doi/abs/10.1089/acm.2005.11.631
2. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3588400/
3. Modern Essentials, 7th edition
4. The Prairie Homestead

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