Why Getting Quality Sleep Matters
Sleep, along with nutrition and exercise, are the foundations of our wellbeing.
Unfortunately, too many of us struggle with getting a good night’s sleep consistently.
This may be because of a sleeping disorder, stress, racing thoughts or even choosing to sacrifice sleep because of other priorities.
When we sleep our bodies are repairing muscles, processing emotions, balancing hormones, building our immunity and a myriad of other essential processes.
By cutting our sleep short, or simply not being able to sleep for long enough, we will compromise our body’s ability to function optimally.
This can leave us with impaired cognition, lack of energy or enthusiasm, reduced ability to concentrate, and generally lethargic. In addition to the physical aspects, lack of quality sleep can impact our mental well-being.
All this adds up to the quality of our lives being directly affected by the quality of our sleep.
8 Healthy Habits for a Good Night's Sleep
One of the ways we can improve our chances of sleeping well is to have a healthy bedtime routine. Starting your own nightly rituals can set you up for a good night's sleep. Read the list below to see which ones you could implement for better sleep.
- First thing in the morning aim to get some sunlight – this helps to reset your circadian rhythm. The earlier in the morning you can access natural daylight the better, as it sets in motion the production of melatonin which at the end of the day will send signals to our body that it is time for sleep.
- Get some exercise during the day, to whatever level you can. This sets up a healthy pattern for our circadian rhythm. When we are less active during the day but are still awake, this tells our body and mind, it is okay to be inactive and awake at the same time which is not conducive to sleep. Remember not to do a massive workout late at night though!
- Reduce stimulants in your diet after mid-day. This gives your body time to process them before it’s time for sleeping.
- Don’t eat a big meal late at night. Your digestive system will be working overtime which will delay sleep.
- Go to bed and get up at roughly the same time each day. This teaches your body when it is time for sleep and when to wake. Try to do this even at the weekends / days off if you can as consistency really helps.
- Try to create a relaxing environment in your bedroom. This could be reducing clutter, switching off the TV, no screen time, the right temperature, etc. The more peaceful your sleeping environment is, the more likely you are to unwind and be ready for sleep.
- Set up a soothing routine to indicate to your body that you are getting ready for sleep. This could be listening to soothing music or a meditation, light journaling, gentle stretches or reading for a few minutes (but make sure it’s an actual book rather than from a screen!). Find something that works for you that will help you to unwind.
- Incorporate soothing and sedative essential oils to support and enhance your bedtime routine.
Essential Oils for Promoting Relaxation and Sleep Quality
Essential oils are a useful tool to help create a soothing environment, perfect to support a good night’s sleep.
Each essential oil has different properties that are either calming or uplifting, or somewhere in between. When choosing an oil for a bedtime routine calming or soothing oils are the obvious choices.
To support healthy sleep with essential oils you build them into your routine to create a relaxing association between the oils and your bedtime preparation.
This works when the olfactory nerve is stimulated by the calming aroma of the oil, combined with your healthy bedtime habits which, over time, sets up a trigger for the body to relax and prepare for sleep when it smells that aroma.
Repeated use of you chosen oils at bedtime helps to establish and maintain the trigger that it is time to sleep.
The following oils are the ones to try first, either individually or select a favourite few to make your own relaxing combination of oils.
Top Tip: Remember, we all respond differently to fragrance so if you are sharing your bedroom with a spouse, make sure the oil you choose is suitable for you both!
Lavender – the most commonly known oil for calm and relaxation. Soothes the senses for restful sleep.
Cedarwood – a grounding and sedative oil ideal for incorporating into a bedtime blend. With calming properties use it to calm anxiety before bed that may impact sleep.
Copaiba – a grounding oil ideal for supporting sleep. Can be especially helpful if there is anxiety present or if sleep is affected by emotional factors.
Frankincense – a balancing oil, ideal to use in a bedtime routine and can be especially useful if you prefer to meditate or pray as part of your bedtime routine. This oil also supports the immune system so is perfect to use before bed to support the repair processes of the body during sleep.
Clary Sage – this oil has sedative properties so is ideal for insomnia and would work well blended with bergamot. Also, if the sleep issue is affected by hot flushes this is an ideal oil to try.
Melissa – another sedative oil which is good for emotional balance. Would blend well with lavender.
Petitgrain – a sedative oil, also good for emotional balance. Blends well with lavender and other citrus oils so could be used with bergamot.
Bergamot – an oil that is suitable for insomnia, also promotes emotional balance and would be helpful if the sleep issue is due to stress.
Roman Chamomile – a restful and sedative oil that also promotes emotional balance.
Vetiver – a sedative oil that supports emotional balance, would work well with sandalwood, lavender or ylang ylang for a good nights rest.
Sandalwood – a calming and relaxing oil, also good for insomnia or restlessness. Would work well with frankincense, lavender, copaiba and vetiver.
Ylang Ylang – a sedative, restful oil which works well with lavender, frankincense or bergamot for a peaceful sleep
Serenity Blend – a preblended oil that includes many of the oils mentioned above. Handy in that it comes in soft gel tablets to take before bed to promote natural sleep.
Use Essential Oils as Part of Your Bedtime
Routine to Promote Sleep
Now you have an idea of oils to use to get that restful night’s sleep here are four simple ways to use your oils as part of your bedtime routine:
- Set up your diffuser while you are getting ready for bed with your chosen oil or oils.
- Put a few drops on a tissue to have under your pillow.
- Use diluted on pulse points and / or bottoms of feet.
- Make a linen spray to use on bed linen before getting into bed.
What to Do Next
If you are struggling with sleep, I hope this has inspired you to take action and set up a healthy bedtime routine that works for you.
If you live in the UK and would like some essential oils samples please complete the form below.
If you don’t live in the UK but would like to find out more about essential oils and all the ways they can benefit you and your family, complete the form for a free e-Book, Essential Oils for Beginners.
However, if you are keen to jump right in and get your hands on some oils you can buy your starter kit here which includes support from me on how to get the best out of your oils.
Whatever you decide to do, sending you blessings on your wellness journey, and hoping you have a restful night’s sleep.
Rebecca
Complete the form below for a free Essential Oil Sample