Better Sleep?

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Post by Suzanne R Banks

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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…….

Better Sleep Dog.in.sleep WikipediaWikipedia

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.

Better Sleep sleeping PixabayPixabay

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?

Better Sleep Koala Nicki Mannix FlickrFlickr

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

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copyright suzannerbanks 2013

12 comments on “Better Sleep?

  1. Great post! I recently took one of Tisserand’s essential oil rollerballs, “Sweet Dreams”, on a long overnight plane flight to see if it would help me get some sleep. I think it did, and it certainly smelled nice on my wrists! It has lavender, sandalwood and jasmine.

    • Suzanne says:

      That sounds wonderful Old Herbaceous! I wonder what oils are in the blend? I bet you were the envy of your fellow travelers. Thanks for commenting!

  2. australianperfumejunkies says:

    Hey there Suzanne,
    Sleep is my favourite thing in thew world. I only need 4 or 5 hours a night but I enjoy every second and love it when my head hits the pillow and then moments later I’m awake and refreshed, ready for anything.
    Kath says it’s uncanny how I go from deep snoring sleep to wide awake sometimes with no time in between.
    Portia xx

  3. Shiva-woman says:

    I cannot believe this showed up in my email after a horrible night. I finally got to sleep at 2 o’clock in the morning. I know that these essential oils help, but I don’t tend to use them anymore, and I’ve grown out of the habit. Lavender is one of my favorites, though I like to wear it and don’t find it necessarily sleep inducing. Thank you for a reminder on how nature can help us get better sleep in the most enjoyable way, and the recipes! I’m starting right at the top and working down.

  4. Francesca Belanger says:

    This is terrific information. I have trouble with insomnia, but I listen to Dr Paul Ogilvie’s Youtube session for insomnia, which helps. It’ll be nice to have some fragrant help in addition. Thank you. I’m bookmarking this page.

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