[vc_row][vc_column][vc_custom_heading text=”Relaxation” font_container=”tag:h2|font_size:30pt|text_align:center” google_fonts=”font_family:Anton%3Aregular|font_style:400%20regular%3A400%3Anormal”][/vc_column][/vc_row][vc_row][vc_column][vc_separator color=”white”][vc_video link=”https://www.youtube.com/watch?v=bs2_W8nZkH0″ el_width=”80″ align=”center”][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]Having trouble falling asleep and staying asleep is a prevalent issue; 33 percent of the population are not getting the recommended amount of sleep per night. While some might be tempted to excuse away their lack of sleep, depriving your body of sleep has a broad range of negative impacts on your body. There are a variety of reasons for this, including a higher-stress modern society, electronics, and an increase in sleep related problems. There are many sleep aids on the market that promise to alleviate this issue, but many methods have unwanted side effects. One huge benefit of essential oils includes the impact they can have on sleep in a natural, balanced way.
Calming Essential Oils for Sleep
Many essential oils for sleep have calming benefits. Essential oils like Lavender and Bergamot are rich in linalool and linalyl acetate; both compounds have well-known relaxing properties. These oils can be diffused aromatically in the bedroom to create a peaceful environment before bed. They can also be taken internally to calm the nervous system, promote relaxation, and lead to a restful sleep.* You can add two to four drops of Lavender or Bergamot essential oil to herbal teas like chamomile or Lemongrass about 30 minutes before going to bed. Alternately, when you’re not in the mood for a warm drink, simply add two to four drops of Lavender into an empty capsule and swallow.
Aside from Lavender and Bergamot, many oils can be diffused to help create the soothing environment you need to fall asleep.
- doTERRA Balance®
- doTERRA Easy Air®
- Clary Sage
- doTERRA Lavender Peace®
- Roman Chamomile
Some essential oils for sleep need to be taken internally for their benefits. Petitgrain, Vetiver, and Roman Chamomile all can be taken internally to help soothe your body and prepare for sleep.*
doTERRA Serenity™ Restful Complex Softgels
To relieve occasional sleeplessness, take doTERRA Serenity Softgels.* The softgel contains a combination of Lavender essential oil, L-theanine (an amino acid found in green tea), and plant extracts including lemon balm, passionflower, and german chamomile. Multiple studies show the benefits of all the ingredients on improving your sleep.*
L-theanine specifically has been shown to improve sleep efficiency which refers to the amount of time you are actually asleep. It also improves sleep latency, or the amount of time it takes you to fall asleep once the lights are off. Both are important to healthy sleep as those who are able to fall asleep faster are usually more likely to have efficient sleep.
More Tips to Help You Sleep
Eat Well. Avoid high-carbohydrate foods which flood the muscles with glucose, causing involuntary muscle movements during sleep, and disruption. When you get the nighttime munchies, it often means that your body is tired, so it may just be time to head for bed. Otherwise, try snacking on nuts. Nuts provide protein and fat, which are not only satisfying, but are slowly digested, which can provide a calm sleep. They are also rich in magnesium, a mineral that helps to calm the nervous system.
Exercise at the right time, or do the right type of exercise. Getting plenty of exercise keeps our weight in check, but it can also help with sleep. The downside is that exercising too close to bedtime ramps up metabolism and body temperature and can make it difficult to fall asleep. If you prefer working out at night, try to keep your workout in the evening at least three or four hours away from bedtime. Or, change up the exercise you do—stretching and yoga are perfect to soothe the mind and unwind.
Get into a routine. Try to maintain a regular sleep schedule, going to bed at the same time and waking up at the same time. Creating this rhythm helps regulate your body’s internal clock and may help you sleep better.
Avoid bright light and electronics. Remove all electronics from the bedroom, including televisions, computers, and other electronic devices. Try to avoid bright light at least an hour before going to bed. Darkness will help your body begin producing melatonin, a hormone that naturally regulates sleep.
Create a haven for sleep. Put to use the various essential oils for sleep. Make sure your bedroom is a quiet, dark, and relaxing environment, which is neither too hot, nor too cold. Your bed and pillows should be supportive, yet comfortable. Your body needs time to shift into sleep mode, so spend the last hour before bed doing a calming activity such as reading or taking a warm bath.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_separator color=”white”][vc_single_image image=”2842″ img_size=”large” alignment=”center”][vc_separator color=”white”][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]Among the countless benefits of essential oils, one of their most appealing attributes is that they can be used to create a calming atmosphere and promote feelings of peace and harmony. When you have had a long, stressful day, or when you want to combat anxious feelings, calming essential oils provide a quick, natural way for you to create a calm environment that will put you at ease.
Keep reading to discover some of the most calming essential oils and how to use them.
Lavender oil is known as one of the most calming essential oils because it has significant calming and relaxing properties when used aromatically, topically, and internally.* The calming nature of Lavender essential oil makes it useful for easing feelings of tension and can help to promote soothing, positive feelings.* Lavender oil is a popular choice for promoting an atmosphere that is conducive to a good night of sleep, as the light, floral aroma of the oil is useful for creating a calm environment. When you want to take advantage of the calming properties of Lavender oil, consider the following uses:
- Take Lavender internally to reduce anxious feelings.*
- Diffuse Lavender in the bedroom to relax before bed and prepare for a restful night of sleep.
- Add a few drops of Lavender to a warm bath after a long, stressful day to help ease tense feelings.
An incredibly unique essential oil, Bergamot is known to have both calming and uplifting properties. When stress levels or tensions are high, Bergamot oil provides a wonderful way to promote a calming atmosphere, while simultaneously encouraging uplifting feelings. With its light, citrusy aroma, Bergamot oil is an extremely useful calming essential oil, especially when it comes to dispelling feelings of stress and uplifting mood. If you are ready to learn about the powerful calming properties of Bergamot oil firsthand, try a few of these application methods:
- Diffuse Bergamot at your desk or in your home office to help with high levels of stress or tension.
- Promote a sense of calm and harmony by applying Bergamot to the feet before bedtime.
- Combine Bergamot with doTERRA Fractionated Coconut Oil for a relaxing topical massage at home.
The chemical profile of Clary Sage oil makes it one of the most relaxing, soothing, and balancing essential oils—something that people knew even long ago. In the Middle Ages, the Clary Sage plant was used for several purposes because of its soothing properties. Today, Clary Sage essential oil can be highly useful for promoting feelings of relaxation and calm. Take a look at some of the easiest ways to harness the calming properties of Clary Sage oil:
- Combine a few drops of Clary Sage oil with water in a spray bottle and spritz over your pillow before going to bed for a restful sleep.
- Diffuse Clary Sage at the end of a long day to help promote feelings of calmness and relaxation.
- When you need a quick and simple way to relax, apply Clary Sage oil topically to the pulse points (neck and wrists) to help create a sense of calm.
Not only is Roman Chamomile oil known to have calming effects on the skin, mind, and body, but it has a sweet, floral aroma as well.* You may be familiar with the use of Chamomile for teas, however, the uses for Roman Chamomile oil reach far beyond beverages. In ancient times, the Romans used chamomile oil to promote calming feelings of courage before going off to war. Thankfully, these same calming properties can still be useful today. Check out a few simple ways that you might enjoy using Roman Chamomile oil during your daily routine:
- Add one or two drops of Roman Chamomile oil your herbal tea to help soothe the body and mind.*
- Apply Roman Chamomile to the chest over the heart for feelings of well-being.
- When you find yourself in a bad mood, diffuse Roman Chamomile oil to help soothe feelings of anger and irritability.
Derived from yellow, star-shaped flowers found on the tropical Ylang Ylang tree, Ylang Ylang oil has several impressive qualities—including its ability to uplift the mood while also having a calming effect. The sweet and spicy floral aroma of Ylang Ylang oil has been known to lessen feelings of stress and tension, while simultaneously promoting a positive outlook. Ylang Ylang is a unique, must-have oil with a wide variety of uses, just a few of them listed below:
- Combine a few drops of Ylang Ylang oil with Epsom salts and place in a warm bath to promote relaxation.
- Apply Ylang Ylang to the back of the neck for a calming, uplifting effect.
- Rub Ylang Ylang oil on the wrists for a natural perfume that will give off a soothing and calming aroma throughout the day.
The fresh, floral aroma of Petitgrain oil is not only inviting and comforting, but the oil also provides calming and relaxing benefits that can help to ease feelings of stress. In addition to calming feelings of stress and tension, Petitgrain oil can also be useful at bedtime when you want to create a serene environment for restful sleep. If you haven’t ever tried Petitgrain oil, consider a few of the simple uses below to get you started:
- Take Petitgrain internally to help ease feelings of tension and help calm the nervous system.*
- When you are in the middle of a stressful day, diffuse Petitgrain oil to promote feelings of calmness.
- Spritz a few drops of Petitgrain oil and other calming essential oils like Lavender or Bergamot over your pillows and bedding before sleep to promote feelings of relaxation.
Vetiver oil is known for its grounding, calming effect on the emotions, and for its calming nature. The rich, exotic aroma of Vetiver is quite unique, however, it has the ability to promote grounded, calm feelings after a busy or frazzled day. Whether you are trying to create a calm atmosphere at home for your family, or need to feel grounded again after an emotional day, Vetiver can be very useful for promoting the type of calm feelings you desire. Here are a few ideas for using Vetiver on a daily basis:
- After a difficult day, massage Vetiver oil into the neck and feet to promote feelings of calm.
- Diffuse with other calming essential oils to help calm emotions and lessen stress.
- When you need to calm your emotions, place a drop of Vetiver in the hands, rub the palms together, and inhale the aroma.