Essential Oils for Sleep

By The Petite Plantation - December 15, 2017

Getting a good nights sleep is the secret to life. Yep, the secret is out! Well I am not sure anyone knows the secret to life but getting a restful night can make a world of difference in your life. With 50-70 million adults in the United States with sleep disorders, word needs to get out that there's help for that!

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Causes of Sleep Deprivation

There are many causes of Sleep Deprivation You may be aware of what is keeping you up at night, whether is it your emotions, your mind continuing to think about events throughout the day or what needs to be done the next day. Here are a few more reasons:
  • Sicknesses can cause stuffy noses, chest congestion, fevers and can make you uncomfortable for keeping you up at night.
  • Shift work or working throughout the night and sleeping through the day can be more difficult if the city is awake.
  • Babies in the house, or ill children waking you up at night. Helping to aid children in a better nights sleep can allow you to sleep through the night.
  • Medications or side effects of a drug can cause you to sleep lighter or wake throughout the night.
  • Poor Sleep Habits can be detrimental to getting a restful night.
  • Bedroom decor, cluttered beds, temperature and the overall environment you are trying to be sleeping in can be keeping you awake!
  • Unhealthy habits like smoking, drinking alcohol and drinking caffeinated drinks before bed are also detrimental to falling asleep.
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Things you can do to help you sleep:

  1. Create a bedtime routine to follow every evening to trigger our brain into sleep mode! Creating a morning routine is also important to start you day off right!
  2. A warm relaxing bath to relax your body!
  3. Avoid caffeine, alcohol and other drugs because they are stimulants!
  4. Stop using technology or electronics 30 minutes before bed to help your brain unwind before hitting the hay!
  5. Get enough exercise throughout the day to burn excess energy!
  6. Eat healthy whole foods and avoid a heavy meal before bed. If our body has to work hard digesting a big dinner, it isn't get the rest required!
  7. Set the scene for sleep! Ensure your room is dark, quiet, not too hot, not too cold, and free of distractions. Cozy clean blankets, a comfortable bed and pillow are necessities! 
  8. Make a to do list so you are prepared for the next day and won't think about what needs to be done tomorrow.
  9. Journaling is a great way to get all of those thoughts that are hanging on out of your headspace!
Check out this Journal Challenge for Self Awareness! 


The 4-7-8 Breathing Technique with Essential Oils

This technique can immediately tame a fight-or-flight response in your brain, can tame your stress hormones, stop anxiety or panic, and trigger a relaxation response in your body. How to do it:
  1. Place a drop of essential oil in your hand and rub together, see list of oils below.
  2. Place your tongue on the roof of your mouth, behind your front teeth.
  3. Breathe in through your nose and count to 4, or over 4 seconds, inhaling the essential oil.
  4. Hold your breath in for 7 seconds, while counting to 7.
  5. Exhale through your mouth over 8 seconds, while counting to 8.
  6. Without breaks, repeat this technique for 3 or 4 times.
The 4-7-8 breathing technique works to reduce stress and add oxygen back into your lungs, cells and tissues.

Essential Oils for Sleep

Getting pure essential oils in your life is important, if you have found essential oils haven't worked for you in the past, it could be because you aren't using quality oils. Essential oils from big box stores, grocery stores or pharmacies have added fillers, preservatives and chemicals in them used during the distilling process. However, doTERRA's essential oils are Certified Pure Therapeutic Grade. If you are looking to get quality oils, there is more information below. Here are a few essential oils that can help your drift away into a restful night, or help remedy other reasons why you aren't sleeping:
  • SERENITY | Promotes relaxation & restful sleep. Lessens tension & calms emotions.
  • LAVENDER | Reduces anxious feelings & promotes restful sleep.
  • PATCHOULI | Grounding & Balancing effect on your emotions.
  • EUCALYPTUS |  Clears the mind when inhaled.
  • CEDARWOOD | Promotes relaxation.
  • BALANCE | Promotes relaxation & tranquility of the whole body.
  • ROMAN CHAMOMILE | Calming effect on mind & body.
  • MELISSA | Calms tension & nerves.
  • FRANKINCENSE | Helps to boost the benefits of all the other oils!

Sources

https://www.sleepassociation.org/sleep/sleep-statistics/
https://www.smallfootprintfamily.com/4-7-8-breathing-stress-relief-techniques

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