A natural sleep support
Sleep is something that everyone needs, and no one gets enough of. I know from personal experience how sleep can affect everything from mental clarity and sanity to your pain levels and immune system strength.
With so many great essential oils for sleep, itś worth to try this recipe for sleepy time essential oil blend that I like to call, Good Night Sleep blend.
This calming essential oil blend is good for more than just sleep, but also to calm your body and mind.
There are natural ways for sleep support
You don’t have to rely on habit forming sedatives or over the counter Benadryl & Tylenol (Tylenol PM) to get to sleep. Sleep issues are most often underlying symptoms from other health issues. Before you chug down pills to cover up your chronic sleep problem, you might try making some of these changes in your life first, to see what helps you get a better night’s rest:
- Ditch the caffeine after 4 pm – It’s great at keeping you awake which is going against your ultimate goal of sleep!
- Get on a sleep schedule and go to bed before midnight – Some research suggests that every hour of sleep prior to 12 am is equal to 2 hours after. It’s really important that you start going to bed at a normal hour, as your body adjusts, you will begin to wake up earlier naturally and you’ll also begin to become tired as evening approaches.
- Get enough magnesium in your diet – there is a whole host of symptoms caused by magnesium deficiency, and one of those symptoms is insomnia. You can also supplement magnesium by taking frequent Epsom Salt in the bath.
- Change your diet and when you eat – Foods that don’t digest well, cause indigestion, heartburn, gas, or intestinal problems can all disrupt your ability to sleep. Eating a whole foods diet rich in green vegetables, and avoiding processed foods can really change your body’s energy levels throughout the day as well as the quality and quantity of sleep you get at night.
- Exercise regularly – You do not have to do a hardcore workout to get better sleep. but even just a light swim or walk can help.
- Meditate – On the nights that I am having the hardest time quieting my mind, I throw on some meditation tunes and meditate myself to sleep. It works every single time. Once you get good at going into a meditative state (practice makes perfect), you will find it is very helpful to getting yourself to sleep.
Essential oils for better sleep
There are quite a few essential oils that can help with the issues that pertain to sleepless nights. Some are great for calming the body down while others can help shut off the mind when it won’t shut up. Not all essential oils are created equal! If you are using these for small children and babies, be sure to check out my post on Essential Oil Safety for Babies & Children. These are just some essential oils that you can use in a sleepy time blend:
- Bergamot essential oil – Most all citrus essential oils are bright and happy making them great to relieve stress, but they are also still calming and can help blend the deeper notes together.
- Cedarwood essential oil – The woodsy scents of cedarwood is so calming, that many find it works better for them than lavender! Cedarwood is a base note, and appropriately grounding! It can help to shut off the brain and bring peace to those who have overactive conversations with themselves at night.
- Roman chamomile essential oil – One of the other most well-known essential oils and herbs for sleepy time, chamomile has been known to calm everyone from babies to the elderly, and everyone in between! Also naturally
- Clary sage essential oil – Containing some of the same properties as valerian, clary sage is a very effective sedative. In fact, when studied in comparison to lavender, chamomile, and rosemary, for the strongest anti-stressor, clary sage leads the pack and beat them all out.
- Coriander essential oil – Just like lavender, coriander is rich in a chemical constituent called
- linalool. Also like lavender, this essential oil works great at calming stress, anxiety, and sleep issues!
- Frankincense essential oil – It’s no wonder frankincense is mentioned in the bible as one of the premier gifts, because it’s so useful for SO many things! Its earthy notes work well in any sleep blend. When combined with lavender, they can do no wrong!
- Lavender essential oil – One of the most well-known essential oils used for sleep, lavender works well for most people to calm the body and soothe the mind. There is a small percentage of people who experience the opposite effects from lavender. If you are one of those people, avoid using lavender in your sleepy time blends!
- Sandalwood essential oil – This earthy and sweet essential oil is another calming one that works great at grounding and calming the mind. Sandalwood blends well with most essential oils and will help fix any top note citrus essential oils.
- Valerian essential oil – If you know anything about herbs, you likely already know just how effective valerian is at helping with sleep. This stinky-feet smelling herb can be taken at night to fall asleep at night, but you can also use the sedative properties in the essential oil to get to sleep at night.
- Vetiver essential oil – With such a deep and earthy scent, vetiver is very good at calming both the mind and the body, helping you to fall asleep faster and stay asleep longer. It’s one of those scents that you either love or hate! Only a drop or two is needed in any blend, otherwise, it’s too overpowering!
- Ylang ylang essential oil – This very florally essential oil comes from the flower and reminds one of a calming tropical island. Ylang ylang is another one of those strong essential oils that only need a small amount added to a blend or it can become too overpowering!
DIY sleep support blend:
- 10 drops lavender essential oil
- 8 drops marjoram essential oil
- 7 drops roman chamomile essential oil
- 3 drops bergamot essential oil
- 2 drops ylang ylang essential oil
- 2 drops valerian essential oil
- base oil such as alomnds, olive etc.
- Combine essential oils in a 15 ml amber glass bottle, fill in with the base oil, Swirl the bottle gently to mix. Label and store in a cool dark place with your other essential oils, when not using!