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Sleep is REALLY IMPORTANT!

The number of people who struggle with sleep is astronomical.
I am sure this is associated with the vast array of caffeinated beverages on the market, the “go-go-go” lifestyle that many of us are exposed to, the high levels of stress we experience, and the toxicity that exists in the world that infiltrates nearly every aspect of our lives.
And guess what…

SLEEP IS REALLY IMPORTANT!
If this is an area of challenge for you, then I highly recommend the following:
Add the following to a roller bottle:
12 Drops of Frankincense
10 Drops of Bergamot
4 Drops of Ylang Ylang
5 Drops of Lavender
Add to fill a 5ml roller bottle with FCO fractionated coconut oil or double for a 10 ml
***For an extra boost try dōTERRA®’s new Serenity Capsules. They help me fall asleep quickly and then allow me to wake up feeling refreshed in the morning!
Here is a quick summary of each product:
Frankincense Oil  – This “king of oils,” promotes feelings of peace and overall wellness when used aromatically, while topical and internal uses provide a wide variety of health of cellular supportive health benefits”

Bergamot Oil – With both calming and uplifting abilities, Bergamot can dissipate anxious feelings while simultaneously cleansing and purifying the skin.

Ylang Ylang Oil – Derived from unique star-shaped flowers, Ylang Ylang is often used to support healthy skin and hair, while simultaneously providing a calming effect and promoting a positive outlook.

Lavender Oil  – Lavender is often considered a must-have oil to keep on hand at all times due to its versatile uses not limited to calming and relaxing, promoting peaceful sleep, and easing feelings of tension.

dōTERRA Serenity™ Restful Complex Softgels – doTERRA Serenity Restful Complex combines the well-researched, relaxing benefits of Lavender essential oil and L-Theanine along with lemon balm, passionflower, and chamomile to gently promote relaxation and sleep.

***These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

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Sleep and essential oils

“Sleep is the golden chain that ties health and our bodies together.”

Thomas Dekker (1572- 1632)

I am so excited about doTERRA’s new Sleep blend and complex!

It WORKS!!!

 

Sleep is CRITICAL for our health and longevity. While we sleep we process information, develop memories, remove waste products, process emotions, grow and repair damage, replace energy reserves, and rebuild metabolism.

Short term sleep disruption can cause loss of attention, high level of micro-sleeps, failure to process information, impulsivity, and loss of empathy, memory impairment and reduced cognition and creativity.

Long term sleep disruption can cause immune suppression, increased infection/cancer risk, increased cardiovascular disease, risk of diabetes II , metabolic syndrome.

Lack of sleep can also cause mood instability, anxiety, increased stimulant/sedative use and increased risk of mental health.

In USA 100,000 crashes every year are due to sleepiness.

Lack of sleep drives one towards caffeine and other stimulants to function during the day.

So what do we do? Implement and practice good sleep habits.

~Remove distractions from the sleeping space.

~Keep your sleep space dark, remove electronics and keep the room cool and quiet.

~Invest in a good mattress set the lights low lights prior to bedtime and diffuse doTERRA essential oils. I recommend Serenity, Peace, or Balance.

~Be consistent with your bed and wake time

~Do not lay in bed frustrated. Get up and read a book or take a bath until you feel sleepy then go back to bed.

~Create a relaxing bedtime routine – use your essential oils, read, get off technology at least one hour before bedtime if not sooner,  play soft and relaxing music, do a short meditation or breathing exercises.

Preparing for sleep

~Minimize light exposure 30 min before bedtime.

~Keep meals regular – not too close to bedtime.

~Avoid alcohol or sedatives to induce sleep.

~Exercise, but not within 3-4 hours of bed.

~Avoid stressful situation before sleep.

~Keep naps to 20 minutes avoid long naps

~Use doTERRA Serenity essential oil and restful complex.

~Take two soft gels 30 minutes before bedtime.

How do I use doTERRA Serenity Restful Blend? 

~Diffuse while preparing for bed and while sleeping

~Rub on the bottoms of feet

~Place a drop inside pillowcase

~ Place a drop in a warm bath or shower

~Place a drop in palms and inhale

~Good for the whole family

Happy Sleeping

doTERRA’s Serenity blend: Lavender, Ylang Ylang, Marjoram, Roman Chamomile, Vanilla, Hawaiian Sandalwood,Cedarwood, Ho Wood and Vetiver

Serenity Restful Complex: Lavender essential oil, L-Theanine, Passionflower, Lemon Balm, and German Chamomile.

When used together provides a natural solution for a restful night’s sleep.

Promote Restful Sleep with Essential Oils


Noble and elegant Magnolia flowers (06)

 

Essential Oils are a natural and effective way to support the body to get the rest that it needs. There are 3 ways you can use the oils to promote peaceful sleep:

Aromatically~diffuse in your sleeping area or rub a few drops on your hands and take 5-10 long deep breaths before bed allowing your body to rest and relax.

Topically~Rub a few drops on the bottoms of your feet, back of your neck and across your forehead or take a warm bath and add the oil blend with 1 cup of epsom salts to your tub for a long relaxing soak!

Internally~Put a few drops under your tongue, in water ( please drink your oils and water out of glass ) or in a gel cap.

Below are some recommended oils and blends to try!

Suggested Single Oils

You can mix and match as you like however, they are all very effective on their own!

Lavender~Balancing and calming a good general use oil for everyone (Use Aromatically, Topically or Internally)

Vetiver~Grounding (Use Aromatically, Topically or Internally)

Roman Chamomile~Calming (Use Aromatically, Topically or Internally)

Marjoram~Relaxing for tension release  (Use Aromatically, Topically or Internally)Geranium

Clary Sage~Hormone Balance (Use Aromatically, Topically or Internally)

Sandalwood~Grounding and Restorative (Use Aromatically, Topically or Internally)

 Blends

Calming Blend~Calming ( Aromatically or Topically )

Metabolic Blend ~Metabolic Balance, 3-5 drops in water or under your tongue 3-5x per day do not take past 6pm

Make your own blend~ 

Restful Sleep Blend ( This is my favorite sleep blend I suggest diffusing it by your bed while you sleep )

15 drops Lavender

10 drops Vetiver

10 drops Clary Sage

5 drops Frankincense

5 drops Ylang Ylang

8 drops Roman Chamomile

5 drops Wild Orange

Mix oils in a 15 ml bottle and fill the rest with fractionated coconut oil.

Application/location: Place a few drops in a diffuser to help sleep, rub a few drops on the bottoms of your feet, back of your neck and forehead before bed.

Sleep Blend 1

20 drops Geranium

5 drops Lavender

5 drops Clary Sage

Sleep Blend 2

6 drops Sandalwood

2 drops lemon

2 drops ylang ylang

1 drop coriander

1 drop vetiver

mix in 1 teaspoon fractionated coconut oil

Application/locations: pour a few drops into hands , rub together, and inhale then rub on bottoms of feet, behind neck and on the forehead.

Clear Breathing 

4 drops Marjoram

3 drops lavender

3 drops Roman Chamomile

3 drops White Fir

2 drops Eucalyptus

2 drops Thyme

4 teaspoons fractionated coconut oil

Applications/locations: massage blend into the upper chest, back of neck, shoulders, and along the back before going to bed

 

References: The Fragrant Mind by Valerie Ann Wormwood and Living Healthy & Happily Ever After  by Rebecca Linder Hintze and Dr. Susan Lawton