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Chapter Seven – Sleep

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One of the most underrated aspects of goo health is good sleep. Whether you struggle to fall asleep at night, find yourself staying up too late, or just feel too distracted to doze off, a lack of quality sleep can have a major impact on how you feel and function from day to day.

Without sleep, we deprive our brain and body from the rest needed to recuperate and restore for the next day. Over time, consistently missing out on sleep can influence the body’s organ systems and overall health, impede learning, prevent weight loss, and negatively impact emotions or behaviors.

Dozens of products on the market claim to help promote sleep; however, while a sleep promoting method may work well for one person, it may not work at all for another. With such a wide variety of essential oils at your disposal—and many oils that help to promote a restful environment—you can tailor your essential oil usage to fit your needs when it comes to getting a better night of sleep. The good news is, among the products people use to promote better sleep, essential oils provide a safe, natural solution for promoting a restful environment

How does it work?

You may be wondering, “How can essential oils help me at nighttime?” Just as essential oils contain chemical properties useful for cleansing, aiding in digestion,* improving the skin, and so on, there are many essential oils that contain chemical constituents known to be calming and soothing. By using essential oils with calming, soothing, or relaxing aromas, you can create a restful bedtime environment.

Not only will calming essential oils help you to create a relaxing environment that is favorable for sleep, but once you find essential oils that work well for you, it’s easier to use them as part of your regular routine to promote good sleep when you need it.

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Here’s how it works:

Step 1: Inhale. Breathing in an essential oil with a calming aroma can create a soothing experience.

Step 2: Sleep. This essential oil can be used as part of a nightly routine before you go to bed.

Step 3: Positive Association. Once you’ve experienced a successful night of sleep, the aroma of that particular essential oil creates a positive association within the brain.

Step 4: Repeat. The next time you use this essential oil at night, the brain will make the same positive association, allowing you to use the oil as part of your bedtime routine.

Which essential oils have relaxing aromas?

When you’re ready to use essential oils to help promote a restful environment, the following oils—with their soothing and calming aroma —will be a useful part of your nighttime routine:

bergamont-1.jpg
cedarwood
clary sage
frank
lavender
marjoram
melissa
roman
sandalwood
petit
vetver
ylang ylang

Ready to see the power of essential oils in action? Consider some of these usage suggestions when you’re trying to create an environment that promotes a restful night of sleep.

How to use essential oils for sleep

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Create a custom essential oil diffuser blend to create an environment that’s conducive for sleep by combining your favorite calming essential oils in your diffuser and placing in the bedroom at bedtime.

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Rub a relaxing essential oil on the bottoms of the feet before bed. This is a great way to help prepare children for bedtime—just be sure to dilute the oil before applying it to a child’s feet.

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Add essential oils to a warm bath before going to bed to create a relaxing, renewing experience and prepare you for rest.

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Combine calming essential oils with a few ounces of water in a spray bottle and mist over your pillows and bedding, allowing you to inhale their aroma before going to bed.

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Place a few drops of essential oil on the outside fabric of a heating pad or neck wrap to experience the aroma of calming oils, while also simultaneously relaxing the body before bed.

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If you shower at night, try adding an essential oil with a calming aroma to your conditioner or body wash. When you get out of the shower and go to bed, you’ll still smell the oil as you go to sleep. Try using Clary Sage, Lavender, Ylang Ylang, or the dōTERRA Serenity® Bath Bar for this.

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Add a few drops of essential oils to a noncaffeinated cup of tea to help soothe the body before going to bed.* Try Bergamot or Roman Chamomile.

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Place a few drops of a calming essential oil in your hand, rub the palms together, and massage your neck and temples to help create a relaxing atmosphere before going to bed.

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Some essential oils can be used internally to help promote peaceful sleep.* Try using Lavender or dōTERRA Serenity® Restful Complex Softgels for this.

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Combine essential oil use with other practices like exercise, healthy eating, avoiding stimulants, proper bedding, and no digital screens at bedtime to help improve your chances of getting quality sleep.

*These statements have not been evaluated by the Food and Drug Administration.
This product is not intended to diagnose, treat, cure, or prevent disease.

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