How did you sleep last night?
And the night before that? And the night before that?
My guess is that for most people reading this email, your sleep has been less than ideal.
The fact is less than 20% of people with sleep disorders are diagnosed or treated, which means there is a huge percentage of the population struggling with sleep with no support.
Getting a good night's sleep does so much more than just making us feel rested. According to Matthew Walker, author of Why We Sleep, getting ENOUGH sleep… “enhances your memory and makes you more creative. It makes you look more attractive. It keeps you slim and lowers food cravings. It protects you from cancer and dementia. It wards off colds and the flu. It lowers your risk of heart attacks and stroke, not to mention diabetes. You’ll even feel happier, less depressed, and less anxious.” Sounds like something we all want, amiright?
There's plenty of reasons WHY we don't get enough sleep. Maybe you're like me and have little ones waking you up, or perhaps you have a racing mind, or are struggling with stress and anxiety, or are in the “too much caffeine” camp.
Whatever the reasons, I want you to know that there are ways you can support yourself naturally and work towards more & better quality sleep.
TEN THINGS YOU CAN DO FOR BETTER SLEEP:
Be consistent in your sleep routine , try to head to bed at the same time each night.
Exercise in the morning instead of nights if possible
Ditch caffeine, or avoid after midday
Have a warm bath before bed (bonus tip using calming essential oils & magnesium)
Limit screentime before bed (a gadget free bedroom is great)
In addition to avoiding screens, you can avoid blue and white light. Blue blocking glasses are a great option or using warm/amber/red lighting in the evening (I recommend BonCharge - discount code COURTNEY)
Have the right sunlight exposure (Did you know sunlight can regulate hormones, circadium rhythym and melatonin production?)
Create a dark, cool sleeping environment
Utilise essential oils & aromatherapy (can help relax the body & mind, stimulate melatonin production, help you to fall asleep quicker and stay asleep longer) - see my recommendations below!
Swap alcoholic beverages of the evening for a herbal tea
Top Essential Oils for Sleep
Lavender: Lavender is perhaps the most well-known essential oil for sleep. Its calming and soothing properties help reduce anxiety and improve sleep quality. Research has shown that lavender can increase slow-wave sleep, instrumental for heart rate regulation and muscle relaxation.
Valerian: Valerian root has been used for centuries as a sleep aid. Its essential oil form retains the same sedative properties, making it effective for improving sleep quality and reducing insomnia.
Bergamot: Bergamot is a citrus essential oil with calming properties. Unlike other citrus oils, bergamot is unique in its ability to soothe and uplift simultaneously, helping to reduce anxiety and prepare the mind for sleep.
Cedarwood: Cedarwood has a warm, woody scent that is both grounding and relaxing. It is known to stimulate the pineal gland, which releases melatonin, the hormone responsible for regulating sleep
Ylang Ylang: Ylang ylang oil offers a sweet, exotic fragrance that can help reduce anxiety and induce a sense of joy. Like lavender, it has been shown to lower blood pressure and heart rate, naturally preparing the body for sleep. Its balancing effect on emotions makes it an excellent choice for managing stress and promoting relaxation
Roman Chamomile: Chamomile is another powerful essential oil for promoting sleep. Known for its mild sedative effects, chamomile can help reduce stress and anxiety, making it easier to fall asleep.
Frankincense: Often used in meditation practices, frankincense oil can deepen relaxation and encourage a sense of peace. Its grounding properties make it an excellent choice for those who find their minds racing at bedtime. Frankincense can help create a calm, serene atmosphere conducive to sleep
Vetiver: Vetiver is a deeply grounding and calming essential oil with a rich, earthy aroma. It is known for its ability to reduce anxiety and promote restful sleep, making it an excellent choice for those struggling with insomnia.
SEE MY TOP DIFFUSER BLENDS BELOW
THE SLEEP & STRESS BUNDLE
This bundle is created with my favourite essential oils for managing sleep, stress and anxiety.
You can add a diffuser to your order if you don't have one already.
LAVENDER PEACE + VALERIAN SLEEP STICK (see product info above)
VALERIAN ESSENTIAL OIL 5ML (see product info above)
BALANCE ESSENTIAL OIL BLEND 15ML (our favourite blend for tension, anxiousness & stress)
BERGAMOT ESSENTIAL OIL 15ML
LAVENDER ESSENTIAL OIL 15ML
OPTIONAL: Add diffuser and/or additional oils
TOP DIFFUSER BLENDS FOR SLEEP
1. Lavender Dream
3 drops Lavender
2 drops Cedarwood
2 drops Frankincense
2. Chamomile Serenity
3 drops Roman Chamomile
3 drops Lavender
2 drops Bergamot
3. Sleepy Time
4 drops Cedarwood
3 drops Vetiver
2 drops Lavender
4. Sweet Dreams
3 drops Ylang Ylang
3 drops Lavender
2 drops Sandalwood
5. Calm Mind
3 drops Frankincense
3 drops Clary Sage
2 drops Lavender
6. Peaceful Slumber
3 drops Lavender
2 drops Marjoram
2 drops Clary Sage
7. Tranquil Night
3 drops Bergamot
2 drops Ylang Ylang
2 drops Vetiver
.
8. Relax and Rest
2 drops Siberian Fir
2 drops Cedarwood
2 drops Wild Orange
9. Deep Sleep
3 drops Valerian
2 drops Lavender
2 drops Cedarwood
10. Earthy Calm
3 drops Vetiver
3 drops Frankincense
2 drops Cedarwood
.
How to Use
Prepare Your Diffuser: Fill your diffuser with the recommended amount of water according to the manufacturer's instructions.
Add Essential Oils: Add the specified number of drops for each essential oil in the blend.
Turn On Your Diffuser: Place the diffuser in your bedroom or any area where you want to promote relaxation and sleep.
Enjoy: Allow the soothing aromas to fill the room, creating a tranquil environment that supports restful sleep.
Tips for Best Results
Timing: Start your diffuser about 30 minutes before bedtime to allow the aromas to permeate the room.
Environment: Create a calm and serene environment by dimming the lights, turning off electronic devices, and practicing relaxation techniques such as deep breathing or meditation.
Consistency: Use your favorite blends consistently to help signal to your body that it’s time to unwind and prepare for sleep.
Need essential oils? I'm your girl.
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