Sleep Better Protocol
The underlying theme for this month has been focusing on simple ways to cleanse + detox your body and your home. If you’re looking for simple, actionable tips you can access all of the information you need right there! Today we are going to focus on something we can all use a little bit more of….SLEEP! And, a good night’s sleep will definitely enhance any of the efforts you take to improve your health + wellness.
In this post, you can expect:
- A simple DIY nightly roller recipe;
- A brief discussion of which oils are best to diffuse before bed;
- Some supplements you can incorporate into your daily routine to optimize your health; and
- Lifestyle tips on how to relax and wind down before bed.
I also want to mention that all of this information and more is readily available for you to download for FREE in my new guide to better sleep! Click the button below and you will receive your guide instantly!
NIGHTLY ROLLER
In a 10ml roller bottle add: • 8 drops of Vetiver • 8 drops of Cedarwood • 10 drops of Lavender • Top with Fractionated Coconut Oil • Apply along the spine, on your pulse points or on the bottoms of the feet to boost your immune system.
VETIVER: When used on the skin or inhaled, Vetiver essential oil can help provide a calming and grounding effect on emotions. Vetiver oil is a great essential oil for sleep and relaxation and can help give your body the sleep it needs.
CEDARWOOD: Cedarwood is emotionally grounding and promotes the feelings of safety and tranquility. Helps to aid with a deep and restful sleep.
LAVENDER: Lavender essential oil is widely known for is its ability to promote a relaxing atmosphere that leads to a restful night’s sleep. The calming properties of the oil help create a serene environment that is optimal for resting well and staying asleep.
Psssst… There is another AMAZING nightly roller blend in my FREE Guide to better sleep, BONUS!!
DIFFUSE BEFORE BED
Now, all of the oils in the nightly roller blend are also great to add to your diffuser. It’s recommended that you prep your diffuser at least 30 minutes before bedtime. That way you give the oils time to really fill up the room and work their magic.
But, there is one essential oil that is a staple in our home that I haven’t mentioned yet. And, that is Serenity. SERENITY: is doTERRA’s restful blend, it’s a blend of nine oils that just smell absolutely amazing + work beautifully to create a restful environment at bedtime.
A great night time diffuser blend is:
3 drops Serenity
2 drops Cedarwood
1 drop Lavender
If you don’t have a diffuser you can create a room spray – just add 15 drops of serenity to an 8 oz. glass spray bottle and top it off with water – easy peazy!
SUPPLEMENTS FOR BETTER SLEEP
If you are a wholesale member with doTERRA, you probably already know, I am going to talk about Lifelong Vitality!
Lifelong Vitality is doTERRA’s multivitamin, it is packed with essential nutrients, metabolism benefits, and powerful antioxidants designed to promote energy, health and lifelong vitality. These supplement s fill in the gaps your nutrition may be missing.
It is recommended you take 2 capsules of each supplement (there are three) with breakfast and dinner. I am going to link some more educational info all about these supplements right here. I also, have a video all about LLV in the classroom if you want to check that out too!
But, basically these supplements support healthy function of your body systems and promote your overall health + wellbeing.
Now, I am going to circle back to Serenity. But, this time we are going to talk about the soft gels which I swear by when I need a little extra help to get to sleep. The soft gels are great to use along with the essential oil blend. So, you already know that Serenity in the diffuser helps to create a restful and calm environment.
When you take the restful complex internally – these soft gels can calm the nervous system + helps to reduce stress. You have all of the relaxing benefits of Lavender, L-Theanine, lemon balm, passionflower and chamomile.
Take 1-2 soft gels about 30 minutes before bed, and then hop into a warm shower. That alone will help you get to sleep so much faster.
Healthy Habits for Better Sleep
Okay, so let’s talk about some simple shifts you can make in your lifestyle in order to get a better night’s sleep, you can:
- Practice deep breathing, meditation or yoga to wind down before bed
- Take a relaxing Epsom salt bath infused with your favorite calming essential oils
- Make sure to turn off all screens at least 30 minutes before bed
Try charging your phone in another room and remove all screens and devices from your bedroom - Reduce sugar and inflammatory foods in your diet
- Clear out clutter.
When it comes to your bedroom, think minimalist oasis. You should second guess using the space under your bed for storage, and remove any clutter from the furniture tops. Be intentional in choosing what you surround yourself with in your bedroom. Make sure every item serves a purpose that aids in creating a restful hideaway where you can focus on recharging yourself for the day ahead.
There you have it, follow this protocol and you will definitely improve your sleep. Just allow 1-3 weeks of committed practice to see results. Don’t forget to grab your FREE guide to better sleep. If you have any questions about anything we covered here today, just go ahead and drop it in the comments, and I will connect with you ASAP.
