Establishing a Bedtime Routine with essential oils (that really works!)
You have so many important things to do each day. You can’t afford to wake up feeling groggy or unrested. Getting a good night’s sleep is crucial to maintaining physical and emotional health. There are several essential oils that can be used before bed to help you fall asleep faster, sleep peacefully through the night, and wake up more rested.
Establishing a healthy bedtime routine is the first step in achieving your sleep goals. There are several essential oils that can help in this arena, so if you find that one doesn't work well, try another! I can't tell you how many times I've heard, "but lavender doesn't do anything for me!" Ok, then try one of the many other essential oils that can help you get your Zzzzzs.
Why sleep is so important
1. Healthy Blood Pressure Levels
The term “nocturnal dipping” refers to the fact that your blood pressure drops during normal sleep. Both systolic and diastolic blood pressure normally drop 10–20% while you are restfully sleeping compared to when you are awake. Having good sleeping habits helps maintain healthy blood pressure levels (4). Research has shown that normal nocturnal dipping is associated with overall cardiovascular system function (5).
2. Healthy Blood Sugar Regulation
Maintaining health blood sugar levels is a progressively growing health concern (6). As research has shown, healthy blood sugar regulation is one of the primary factors in overall cardiovascular system function (7). There is a strong link between good sleeping habits and healthy blood sugar regulation (8).
3. A Strong Immune System
Your immune system is tasked with protecting your body from disease-causing pathogens, and that complex system of cells, organs, and proteins cannot effectively do its job if you are sleep deprived. Research has shown that your circadian system (internal system that regulates your sleep-wake cycle) and sleeping patterns impact your immune system in several different ways (9). Good sleeping habits support your immune system’s ability to fight off toxic pathogens by supporting healthy inflammation and T-cell activation.
4. A Healthy Weight
Sleep deprivation has been linked to nearly every factor in weight management. Lack of sleep has been shown to increase the neurological desire to eat, lead to dysregulation of hunger and satiety hormones, make you less likely to exercise, and more likely to gain weight (10-13).
5. Mental Health
According to research, good sleep hygiene is closely linked to mental health and overall quality of life (14). Those who meet recommended guidelines for sleep are more likely to report high overall life happiness.
6. Cognitive Health
Sleep has been linked to various measures of cognitive performance and health. Clinical research has shown that good sleep hygiene is associated high levels of attention, memory, and overall cognitive health (15-17). It is believed that this is largely due to the prefrontal cortex, a region of the brain that is important for executive function (18).
7. Longer Life
Adherence to healthy sleeping patterns has been linked to increased lifespan. One clinical study of long-lived individuals (aged over 85) showed that strict sleep-wake schedules were more prevalent than in those with shorter lifespans (19). Furthermore, a large longitudinal cohort study showed that healthy sleep patterns was associated with cardiovascular system health and longer lifespan (20).
Meeting the recommended guidelines is one of the easiest and most effective ways to support your overall health and well-being. Whether you are concerned about your cognitive performance, mental health, or have hit a roadblock with your weight management plan, try sleeping it off.
What Essential Oils are Good for Sleep?
Serenity restful blend
Designed specifically to help support restful sleep, doTERRA Serenity Restful Blend has a calming and relaxing aroma that is perfectly balanced to promote a restful sleeping environment. This blend calms the senses with Lavender, Ho Wood, Cedarwood, Marjoram, Ylang Ylang, Roman Chamomile, Hawaiian Sandalwood, and Vetiver essential oils and Vanilla Absolute. This blend can be diffused or applied topically to promote healthy sleep.
Lavender
Lavender has been extensively researched for its relaxing properties and its effect on sleep. Lavender essential oil is high in linalool and linalyl acetate, which are known to be relaxing and calming. Inhale or diffuse Lavender prior to bedtime each night to help re-balance your sleep cycle. Another essential oil that is beneficial for encouraging sleep is Petitgrain, which has a deeper and more masculine scent than the more flowery-scented Lavender. Like Lavender, Petitgrain is rich in linalool and linalyl acetate.
Cedarwood
Cedarwood essential oil is unique because it contains cedrol, a chemical constituent present in only a few other doTERRA essential oils. Cedrol is a sesquiterpene alcohol that has been studied for its relaxing and skin-supporting properties.
Human clinical trials have explored the effects cedrol can have on the nervous system, helping to calm the mind and body. However, scientists still do not completely understand how cedrol exerts these benefits. Try adding a few drops of Cedarwood to your diffuser a half hour before bed to help quiet the mind and prepare the body to rest.
Vetiver
Vetiver essential oil is known for its ability to produce a relaxing environment. Its stabilizing, balancing, soothing benefits make it perfect for creating a calming evening and bedtime ambiance. Vetiver has a distinctly earthy aroma, and like the way that vetiver roots grow down deep into the Earth, the oil has a grounding effect on emotions.
Balance
Created with the purpose of grounding emotions, doTERRA Balance is formulated with emotionally beneficial essential oils that work together to create a sense of calmness and well-being.
doTERRA Balance essential oil blend has a variety of uses and benefits that can be obtained both aromatically and topically. When applied to the skin or diffused, doTERRA Balance can ease anxious feelings and create a soothing and calming environment—encouraging strong relaxation. The aroma of doTERRA Balance is sweet and woody and is the perfect fragrance for promoting feelings of balance and tranquility. Infused with Spruce, Ho Wood, Blue Tansy, Blue Chamomile, and Frankincense essential oils, doTERRA Balance is the perfect blend for stabilizing emotions.
Serenity Restful Complex softgels
To relieve occasional sleeplessness, take doTERRA Serenity Softgels.* The softgel contains a combination of Lavender essential oil, L-theanine (an amino acid found in green tea), and plant extracts including lemon balm, passionflower, and german chamomile. Multiple studies show the benefits of all the ingredients on improving your sleep.*
L-theanine specifically has been shown to improve sleep efficiency which refers to the amount of time you are actually asleep. It also improves sleep latency, or the amount of time it takes you to fall asleep once the lights are off. Both are important to healthy sleep as those who are able to fall asleep faster are usually more likely to have efficient sleep.
Dr. Heather Pickett Discusses doTERRA Balance and doTERRA Serenity
Maintaining a bedtime routine TIPS:
Having trouble falling asleep and staying asleep is a prevalent issue; 33 percent of Americans are not getting the recommended amount of sleep per night. While some might be tempted to excuse away their lack of sleep, depriving your body of sleep has a broad range of negative impacts on your body.
There are a variety of reasons for this, including a higher-stress modern society, electronics, and an increase in sleep-related problems. There are many sleep aids on the market that promise to alleviate this issue, but many methods have unwanted side effects. One huge benefit of essential oils includes the impact they can have on sleep in a natural, balanced way.
Put a drop of doTERRA Serenity on your pillow at bedtime.
Add two to three drops of doTERRA Serenity, Lavender, Bergamot, Cedarwood, or other relaxing oils to bath prior to bed to promote relaxation.
Diffuse doTERRA Serenity, Lavender, Bergamot, Vetiver, Balance, or Cedarwood or apply a few drops to the bottoms of the feet at bedtime.
Take one to two doTERRA Serenity® Restful Complex Softgels before going to bed.
Give yourself a foot massage with Vetiver, Petitgrain, or Lavender to unwind at night.
You can add two to four drops of Lavender or Bergamot essential oil to herbal teas like chamomile or Lemongrass about 30 minutes before going to bed.
Alternately, when you’re not in the mood for a warm drink, simply add two to four drops of Lavender into an empty capsule and swallow. Petitgrain, Vetiver, and Roman Chamomile all can be taken internally to help soothe your body and prepare for sleep.
Here is a DIY roller bottle recipe I use frequently at bedtime. You can learn more about making your own roller bottles here.
Sleepy time roller bottle recipe
Lifestyle bedtime routine TIPS:
Limit screen time at night. The blue light from screens is excitatory to our brains. Try to turn off all screens at least one hour before your desired bedtime. Keep cell phones out of the bedroom.
Find time for you. Take the hour before bedtime as “me time” with no electronic engagement. Minimize conversations and calls during that hour. That's not easy, especially if you have young children at home, but it’s important. We all need at least one hour alone per day. Take a hot bath/shower, play soothing music, try a meditation app and read a book or magazine.
Try breathing exercises. Use ten slow deep breaths to fall asleep and return to sleep. It should be a slow inhale through your nose for 3 to 4 seconds and a slow exhale through your mouth for 3 to 4 seconds. You can use essential oils with your deep breathing for enhanced benefits.
Create a sleep "cave". Make sure your bedroom environment is conducive to sleep. Keep the room temperature cool, try blackout shades, and use a white noise machine to block extraneous noise from the street or the hallway.
Get outside during the daytime. Moving your body outdoors along with the exposure to sunlight can help regulate your body's circadian rhythm, and promote better nighttime sleep.
Eat a few carbs. If you are eating low carb or keto, some people (especially women) find that they need a few complex carbs in the evening for better sleep. Try sweet potato or some quinoa.
Don't stress about it
Do you lay awake some nights and have trouble getting back to sleep? The more you toss and turn, the more frustrated you get...and the frustration turns to stress that you can't fall asleep!
While sleep is important, try not to fret about it! Worrying about sleep just turns into more stress. Instead, just do your best to get to bed on time and follow these tips if there are problems. Remember to always come back to “controlling the controllables.” You can’t control the outcome of your efforts, only the efforts themselves.
Lisa Medalie, PsyD, DBSM
Need help getting started?
If you are interested in getting started with essential oils but don't know which oils would be best for you and your family to start with then you have stumbled on the right blog.
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Now you have a sleep toolbox
Now you have all the tools you need to create your very own bedtime routine to get the best sleep ever!
I would love to know what works (or doesn't work) for you. Please leave a comment below. Maybe you even have some better suggestions?!? Share your best sleep tips!
Sweet dreams,
Read more about getting better sleep...
MAGNESIUM; THE SLEEP BETTER, POOP BETTER, RELAX BETTER MINERAL!
7 WAYS TO GET BETTER SLEEP TONIGHT!
Join me for a free online essential oils class!
References
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Greer S., et al. The impact of sleep deprivation on food desire in the human brain. Nature Communications. 2013;4:2259.
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Kline C. The bidirectional relationship between exercise and sleep: Implications for exercise adherence and sleep improvement. American Journal of Lifestyle Medicine. 2014;8(6):375-379.
Bonanno L., et al. Assessment of sleep and obesity in adults and children. Medicine. 2019;98(46):e17642.
Lyall L., et al. Association of disrupted circadian rhythmicity with mood disorders, subjective wellbeing, and cognitive function: a cross-sectional study of 91 105 participants from the UK Biobank. Lancet Psychiatry. 2018;5(6):507-514.
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Alholla P. and Polo-Kantola P. Sleep deprivation: Impact on cognitive performance. Neuropsychiatric Disease and Treatment. 2007;3(5):553-567.
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Mazzotti D., et al. Human longevity is associated with regular sleep patterns, maintenance of slow wave sleep, and favorable lipid profile. Frontiers in Aging Neuroscience. 2014;6:134.
Marmot M., et al. Health inequalities among British civil servants: the Whitehall II study. The Lancet Epidemiology. 1991;337(8754):1387-1393.
* 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.
