.

Post by Suzanne R Banks

.

Hi APJ,

We all want better sleep and we all want a quick fix. Just a drop of lavender on your pillow at night will help you sleep well – right? No, sorry, it’s not as simple as that. Essential oils can definitely help you relax and adjust your weird sleep patterns, but you’ll have to do a bit more work than opening an oil bottle. Read on to find the best essential oils for sleep, and what you need to change…….

Wikipedia

Better Sleep?

 

If we don’t sleep well all sort of problems can start happening. When this becomes more frequent, the daytime can be very challenging. Lack of sleep can be the cause of so many other health problems, but at the very least we simply can’t function well during the day. If bad sleep patterns prevail they can become habit, and then it’s all downhill.

Here’s some simple sleep hacks:

1. Drink less coffee and/or don’t have caffeine in the afternoon
2. Exercise more frequently, even if that means a walk around the block
3. Stop watching TV at least an hour before bed
4. Stop all screen time ie phones and computers at least an hour before bed
5. Set up healthy patterns – eat, go to bed and wake about the same times each day

Other hints:

1. Have a cup of relaxing herbal tea about an hour before bed
2. Have a warm bath or shower before bed
3. Start stretching and force yourself to yawn in the evening (I read that somewhere and I’ve tried it and it works!)
4. Have a book at your bedside – this always sends me to sleep

Daily habits are important if you are having difficulties sleeping. Of course the clock can be the devil when you’re staring at it every night – 1am, 2am, 3am, 4am ……… It may only take you a few days to reset your body clock, but it could take weeks. In the evening (perhaps after dinner), start your essential oil difuser to help you unwind.

Pixabay

Better Sleep Oils

Lavender: The classic sleep and relaxation oil, lavender is a healing herb but too much lavender can be stimulating so mix your oils for a soothing combination.

Vetiver: Vetiver is a very strong oil and you’ll only need a couple of drops in each blend. It is a cooling oil and very grounding and centering.

Marjoram: Marjoram will help induce relaxation and works wonderfully with its sister, lavender.

Frankincense: Frankincense will help you take deeper, slower breaths, then you will automatically slow your heart rate, calm your mind and allow yourself to “be”.

Citrus: All the citrus oils (lemon, lime, mandarin, orange, grapefruit) will add happiness and lightness to your blends.

Roman Chamomile: Roman chamomile has a honey sweetness to it. Why not double up and have a relaxing chamomile tea in the hour before bed too?

Flickr

Better Sleep Blends

In a traditional oil burner with a candle or a diffuser add 25 drops of oil, which could be too much for some diffusers, so check the recommendation of each unit and adjust thee recipes accordingly.

“Better Sleep Universal Flow”

Lavender 10
Frankincense 8
Bergamot 7

“Better Sleep Depth”

Marjoram 6
Roman Chamomile 7
Orange 8
Vetiver 2

 

“Better Sleep Intuition”

Sandalwood 6
Lavender 6
Marjoram 4
Orange 11

“The Better Sleep Way”

Frankincense 10
Roman Chamomile 2
Vetiver 2
Sandalwood 5
Lime 6

By now you have the idea so go for it! Mix those oils baby!

Let me know how you go and –

remember to treat yourself first, then everyone will benefit.
Suzanne XXXX

Suzanne R Banks Blog
Suzanne R Banks Aromatherapy
Suzanne R Banks FaceBook