Sleep. A challenge for so many people. I can be dead on my feet, but the second I get in bed, my mind goes into overdrive and I start rehashing every little detail that happened during the day, and all the days prior. Next, I worry about all the things happening in the days to come. And when I’m done with all that, I start obsessing over ridiculous trivial details. I have spent so my nights tossing and turning. My husband tells me to “just close your eyes”. If only it was that easy.
However, I have managed to turn my sleep habits around the last few years. I may still be a crazed lunatic during the day, but at least I can say it isn’t from lack of sleep. My secret? Lavender and Vetiver essential oils. And a few other essentials oils that I rotate through for variety, but I find myself continually coming back to those two.
Several years ago, I had no idea that essential oils could help me sleep. Then, I attended a workshop and the light shone down and angels sang. It all started with a simple sleep roller. I found the recipe buried in a stack of rollerball recipe cards. I was instantly intrigued. I made the recipe and tried it that night by rolling it all over my body. (OK, it was really just my neck, wrists, and bottom of feet.) And I fell asleep, blissfully, a few minutes later. I thought it was maybe a fluke, but it worked the next night and the night after that. So, I continued to use it every night. I won’t say that I still didn’t have nights that I tossed and turned, but there were significantly less sleepless nights. That was a few years ago. Since then, I continue to use this roller, and have discovered a few other tools to add to my arsenal.
More recently , doTERRA introduced the Serenity Restful Complex Capsules and updated their already awesome Serenity essential oil blend to include Cedarwood and Vetiver. I am in love with both of these products. Especially the capsules! They are a natural alternative to traditional sleep supplements which help support a restful night’s sleep. I pop 1 or 2 capsules about 30 minutes before bedtime. My mind and body are relaxed and I fall asleep much more easily.
In recent months, I have started experimenting with a few other oils, and have found some others that I like just as much. Petitgrain and Ylang Ylang have become two faves.
So, without further ado, here are my favorite essential oil tips that I have found to support a more restful night’s sleep.
Sleepy Time Rollerball
This is the roller that I originally was introduced to and still use to this day.
First, add the following drops of essential oil to an empty 10ml roller (You can get rollers for about $1 each on Amazon).
20 drops of Lavender
7-10 drops Vetiver
Second, fill the roller to the top with fractionated coconut oil, or carrier oil of your choice (jojoba, grapeseed, almond, avocado, olive, etc). Fractionated coconut oil is a little more processed than regular virgin cooking coconut oil and will never solidify. Because that wouldn’t work so well in a roller. doTERRA carries it, and it can also be purchased at your local health food store, and even on Amazon.
Lastly, pop the roller in, and gently shake it to mix the contents.
When you go to bed, apply it to your wrists, neck, and bottoms of feet. The oils will get in your system within a few minutes and start working their magic.
Here is a printable version of the recipe: DIY SleepyTime Rollerball Printable
Serenity Linen Spray
This Lavender linen spray is very popular in my home. I love to spray my sheets, pillows, and comforter before I get into bed. The aroma goes straight to my brain and helps me relax. My children also LOVE this spray and each have their very own spray bottle on their nightstands that they use every night.
This spray is super easy to make (as are all variety of sprays!)
First, take an empty 2 oz spray bottle (again, Amazon is your friend for these), and add about 15 drops of your preferred essential oil. Lavender or Serenity are great choices for bedtime.
Then, top off the bottle with distilled water. Tap water will do in a pinch. You could also use witch hazel or vodka instead of water as the essential oil will bind to these liquids. We all know the saying “oil and water don’t mix”. However, I have found the water to work just fine. I don’t really want these other substances on my sheets, and water is significantly cheaper and is readily available. I just give the bottle a gentle shake before spraying and the water works as an excellent vehicle for getting the spray out on my my sheets as a gentle mist.
Aaaaahhhh. Smells wonderful, and is so relaxing!
You can find a printable here: DIY Lavender Linen Spray Printable
If you don’t have a diffuser, you are missing out, my friend. I started with one diffuser for my whole house. I now have at least one in every room in my home. My husband and I each have our own on our respective side of the bed.
My favorite essential oil in the diffuser at bedtime is Breathe Respiratory Blend. It opens up the airways and is very calming. Sometimes I will add Lavender to it.
Another favorite of mine that is super relaxing is a few drops each of Petitgrain and Ylang Ylang.
Other calming oils you could try include: Serenity Restful blend which is made specifically for bedtime and contains ALL the relaxing oils, Bergamot, Roman Chamomile, Cedarwood, or Balance
Diffusers are wonderful in the kids rooms as well. Because if you have kids, you are all too familiar with the bedtime struggle. Essential Oils can be a huge help getting them to wind down and relax. Some popular essential oil choices for kids are Lavender, Roman Chamomile, and Serenity.
So there, you have it. My favorite ways to use essential oils at bedtime. I hope you find these useful. I would love to hear how you use essential oils at bedtime. Please share in the comments!