A lot of people have trouble falling and staying asleep. Experts say approximately 33% of Americans are not getting the recommended amount of sleep per night which can have a broad range of negative impacts on your health. Most of us live in a fast-paced and high stress society which can increase sleep related issues. While there are sleep aids available, many methods have unintended side effects. A HUGE benefit of using essential oils is that they can help you sleep in a natural, balanced way.
Essential oils rich in linalool and linalyl acetate, both compounds have well-known relaxing properties, include like
Lavender and
Bergamot. You can diffuse them before bed to help create a peaceful sleep environment. You can make a sleepy time spray too and spray them onto your pillow just before bed.
Here are some other doTERRA's essential oils that also can help promote a restful sleep:
Another great product we have is the doTERRA Serenity™ Restful Complex Softgels (supplement). They contain 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.
Here are some additional tips to help you manage your sleep!
Get into a routine.
It can be hard for many of us to try and maintain a regular sleep schedule, like going to bed at the same time every night and waking up at the same time. By committing to this and creating this rhythm, it can help regulate your body’s internal clock and help you sleep better.
Create a haven for sleep.
Set the mood for sleep! Turn the lights down low, set up your diffuser with your favorite sleepy oils and turn it on about 30 minutes before bed. Make sure your room temperature is neither too hot, nor too cold. YIt's important for your body to have time to shift into sleepy mode, so try to spend the last hour or so before bed doing relaxing activities such as taking a warm bath, reading, meditatng, or journaling.
Avoid bright lights and electronics.
Try to remove all electronics from the bedroom if possible, including televisions, computers, and other electronic devices. If that isn't possible, consider covering up the TV with a sarong or blanket and making sure you phone is turned face down and on Do Not Disturb mode. The key is to avoid bright lights at least an hour before going to bed. The darkness helps your body to begin producing melatonin, a hormone that naturally regulates sleep.
Exercise at the right time, or do the right type of exercise.
Did you know there can be a downside to exercising too close to bedtime?? It can ramp up metabolism and your body temperature and make it difficult to fall asleep! If you decide to work out at night, try to keep it at least 3-4 hours before your bedtime. Another alternative to consider is stretching and yoga to help soothe the mind and unwind in the evenings. As always, getting plenty of exercise keeps our weight in check, but it can also help with sleep.
Eating Well.
We all have times when we may not eat the best. Grant yourself some grace and get back on track as soon as possible! It is key to avoid high-carbohydrate foods. Did you know they can can flood the muscles with glucose causing involuntary muscle movements during sleep, and disruption?? Do you ever get the late night munchies? It can be a sign that your body is tired, so it may just be time to head for bed. Consider snacking on nuts, which provide protein and fat and are slowly digested, which can help you sleep. They tend to also be rich in magnesium, which is a mineral that helps to calm the nervous system. Another suggestion is to take a doTERRA Slim and Sassy Softgel (metabolic blend) to help curb any late night sugar cravings.