Do you crave a good nights sleep, either for you or for your children?
I would venture to say that sleep is more important today than ever before because we need time to rest and rejuvenate in order to keep up with our “go-go-go” society..
But many people (over 45% to be exact – according to the National Sleep Foundation’s inaugural Sleep Health Index™) say that poor or insufficient sleep negatively impacts their ability perform daily activities.
The most challenging aspect of this predicament is that even when people give themselves the permission to “turn off” their minds, they are wound so tight from an intense day that they are still unable to sleep..
We are only witnessing the tip of an iceberg with conditions rooted in exhaustion and this is the time to make a change before the damage is too significant to rebound.
Below are my five top tips to make your bedtime bliss:
1 – Limit screen time
It has been proven that the blue light emited from our screens, whether they be phones, tablets, televisions, or any other screens affects our sleep patterns. I recommend setting a time an hour before bed that all electronics are switched off.
2 – Watch what you eat and drink
There are four main vitamins and minerals that can be found in food that aid in promoting sleep: tryptophan, magnesium, calcium, and B6. Some of these substances help the body produce melatonin, the hormone that is responsible for regulating your circadian rhythm (sleep/wake patterns). When you’re close to bedtime, melatonin production naturally increases to help you sleep. In the morning when you’re ready to wake up, melatonin production tapers off to allow you to be awake and alert for the day.
Some foods are naturally packed with these essential vitamins and minerals, and eating certain foods at certain times can help you tip the scales towards a successful night of quality sleep. These include:
- fruits and vegatables,
- grains and
- nuts and seeds
Just as there are foods and drinks that help promote sleep, there are also foods to avoid that can rob you of sleep. Many of the foods to avoid on this list are healthy for you to eat, but just not recommended to eat before bed because they can interfere with sleep. Some of them are:
- foods and drinks that contain caffeine
- spicy foods
- heavy meals
3 – Include wind down time
It is important that we include wind down time before bed. In society today we are go, go, go and we expect to be going until bedtime, lie down and immediately be able to switch off.
We need time to wind down from the stresses of the day. If you do this before you go to bed you will fall to sleep so much quicker. This may include listening to soothing music, reading a book, putting a relaxing belnd in the diffuser. All of these signal to the body it is time to relax in preparation for sleep.
4 – Go to bed at a consistent time
We are creatures of habit who crave routine. If we set a consistent bed time, wehether that be 9pm, 10pm or midnight and go to bed at that time every day we train our body to know when it is sleep time. When we are irregular, say 9pm one night, midnight the next, 11pm the next our body gets confused and does not know whether it should be sleeping or not. A consistent bedtime will make for a better night sleep.
5 – Support yourself using essential oils
Essential oils are great to support sleep as not only do they act physically within our bodies to calm and relax, but we can also create powerful aromatic anchors.
When we smell anything it enters through our olfactory system into the limbic area of our brain, the emotional control centre of the brain and the place where powerful memories are formed.
When we use a specific blend of essential oils to go to sleep then not only does it physically calm us but also when we smell it the brain sends our body signals that this smell means it is time for sleep. We have created an aromatic anchor.
The following are some of m favourite essential oils for supporting Bedtime Bliss. They can be used in the diffuser or diluted with a carrier oil to be lovingly applied to the body.
Lavender Peace Begin your night-time ritual with 2-3 drops in your diffuser to promote a calm, relaxed environment. Add 2-3 drops to your warm bath with Epsom salts to create a relaxing, renewing experience. Apply 2-3 drops to the back of the neck or the heart, then inhale the excess from your palms to quiet the mind and calm your emotions before a tranquil sleep.
Peace Touch Leave all of your worries behind and recapture the composed, collected you and apply dōTERRA Peace® Touch by gently rubbing into your temples before bed. Apply to the bottom of the feet before bed, and keep near your bed for peace of mind throughout the night.
Balance A good night’s rest begins with a calm and care-free day. Apply Balance® to the bottom of your feet to promote feelings of calmness and tranquility throughout the day. Begin the calming process after dinner by adding 1-3 drops to your diffuser.
Cedarwood Blend 1-3 drops with Balance®, or solo to create a relaxing environment after a difficult or action packed day. Begin your night-time routine by adding 1-2 drops to your toner or moisturiser to leave your skin silky smooth, while enjoying the relaxing and grounding aroma.
Vetiver Due to its calming, grounding effect on the emotions, Vetiver is an ideal oil to use in massage therapy; dilute with Fractionated Coconut Oil and apply to your body in long, soothing strokes. Add 1-2 drops to a warm bath for deep relaxation.
Fractionated Coconut Oil Use to dilute stronger oils and apply to the skin. Combine 1-3 drops each of your favourite calming aromatic oils to an empty roller bottle, and top up with Fractionated Coconut Oil to create your own, personalised Bedtime Bliss blend.
For some of my favourite blends using these gorgeous sleep oils visit my sleep blends webpage.