Do you need better sleep?

🌿 Spring Forward… Into Better Sleep! 😴

The blossoms and newness of life that spring brings is perhaps the season's best quality. Once spring has sprung, it's finally warm enough to go outside, plant a garden, or enjoy a plethora of activities you've been waiting all winter to do.

Spring is here! 🌸 The days are getting longer, the sun is shining brighter, and everything feels fresh and new. But let’s be real—none of that matters if you’re running on fumes because your sleep is a hot mess.

Some of us think we’re sleeping fine, but in reality, we’re not getting enough deep sleep (the kind that helps your body recover) or REM sleep (the kind that helps your brain function). Others can’t seem to fall asleep, stay asleep, or wake up feeling rested—because #momlife. Whether it’s your toddler’s 2 AM “I need water” routine, your brain running through tomorrow’s to-do list, or just waking up for no reason (WHY does this happen?!), it all adds up to feeling exhausted.

I started tracking my sleep with an Oura ring a couple of years ago, and let me tell you—what I thought was a decent night’s sleep was actually… not great. The good news? Small tweaks made a HUGE difference in my deep sleep and energy the next day. And you know I’m all about natural solutions that actually work.

In this guide, we’re diving into the best essential oils and supplements to help you (and your kiddos) finally get the sleep you deserve. Because better sleep = better mood, better focus, and way more patience when your kids decide to have a meltdown over the color of their socks. Let’s get into it!

We all know sleep is important, but let’s be honest—getting a solid seven to eight hours every night? That feels like a luxury (or a distant memory from life before kids). Some nights, we crash hard. Other nights, we’re up scrolling, thinking about tomorrow’s to-do list, or getting woken up by a tiny human who “just needs one more hug.” 😅

But here’s the thing—sleep isn’t just about feeling rested. It’s when your body does some of its most important work, like repairing blood vessels, balancing hormones, and keeping your immune system strong. When we skimp on quality sleep, it adds up—leading to brain fog, mood swings, and the patience of a sleep-deprived toddler. For kids, lack of sleep can make it harder to focus, learn, and (let’s be real) not have meltdowns over their socks feeling “weird.”

The good news? There are simple, natural ways to help your body and brain recognize when it’s time to wind down. Essential oils, like Lavender, can actually train your brain to associate their scent with sleep. When you breathe in Lavender before bed, you’re telling your body, “Hey, it’s time to chill.” Use it consistently, and soon that scent will be a signal for deep, restful sleep—no counting sheep required.

Now, let’s talk about the best essential oils and supplements to help you (and your little ones) actually wake up feeling refreshed! 🌙✨

ESSENTIAL OILS FOR BETTER SLEEP

Melissa

If you’ve ever struggled to quiet your mind at night (or found yourself thinking about completely unnecessary things at 2 AM—like why do we say “pair of pants” when it’s just one thing?! 🤔), let’s talk about Melissa essential oil.

Melissa isn’t just a pretty-smelling oil. It’s packed with powerful natural compounds that help calm the nervous system and promote relaxation—basically, the perfect oil for winding down at night. In fact, research shows that certain plant compounds in Melissa can support GABA activity in the brain, which is fancy talk for “it helps your body shift out of stress mode and into sleep mode.” 😴

A few drops in the diffuser or diluted and applied to the pulse points before bed can make a noticeable difference in how quickly you fall asleep and how well you stay asleep. Because let’s be real—getting to sleep is one thing, but staying asleep without waking up at 3 AM for no reason? That’s the dream.

If you’re looking for a natural, toxin-free way to support deep, restful sleep (without the grogginess the next day), Melissa might just be your new best friend. 🌿✨

Roman Chamomile

If relaxation had a scent, Roman Chamomile would be it. 🌼 This little bottle of magic isn’t just great for soothing skin and digestion—it’s also amazing for calming the mind (which is helpful when your brain refuses to clock out for the night).

Roman Chamomile contains natural compounds that interact with your nervous system, helping to promote relaxation and prepare your body for sleep. Basically, it’s like a gentle nudge telling your brain, “Hey, it’s time to chill.” 😴 And the sweet, daisy-like aroma? It pairs beautifully with other soothing oils like Lavender, Bergamot, and Vetiver, making it an MVP in your bedtime routine.

Diffuse it, add a drop to your pillow, or dilute and apply it topically before bed. However you use it, Roman Chamomile is one of those oils that makes you wonder why you ever tried to power through exhaustion instead of just supporting your body the natural way.

Ready for deeper, more restful sleep? This little oil might just be your new favorite nighttime ritual. 🌙✨

Serenity Restful Blend

If your brain tends to go into overthinking mode the second your head hits the pillow (because obviously, bedtime is the perfect time to relive that awkward thing you said five years ago 🙃), Serenity® Restful Blend might be exactly what you need.

This powerhouse blend combines some of the most soothing essential oils—Lavender, Cedarwood, Ylang Ylang, Vetiver, and more—to help create a calm, restful environment. These oils work with your nervous system to promote relaxation, making it easier to fall and stay asleep.

Want to take it up a notch? Pair it with Serenity Restful Complex Softgels for internal support. These softgels contain plant-based ingredients like Lavender and L-Theanine, which help your body transition into deep, restorative sleep—without the groggy “what year is it?” feeling the next morning.

Diffuse it, roll it onto your pulse points, or take the softgels before bed—whatever works best for you. Because let’s be real, sleep is way too important to leave up to chance. 😴💜

Vetiver

If your mind feels like a browser with 87 tabs open at the end of the day, Vetiver is here to help you finally hit the shutdown button. This rich, earthy oil is known for its ability to promote a sense of stability and calm—perfect for those nights when your brain just won’t settle.

Vetiver is packed with sesquiterpenes, natural compounds that interact with your nervous system to encourage deep relaxation. (Basically, it tells your overactive thoughts to take a seat. 🧘‍♀️) It pairs beautifully with lighter, floral oils like Lavender to create the ultimate wind-down experience before bed.

Diffuse it, mix it with a carrier oil for a soothing foot massage, or add a drop to your pillow. However you use it, Vetiver makes it easier to slow down, settle in, and actually enjoy the deep, restorative sleep your body craves. 😴✨

RECOMMENDED PRODUCTS FOR BETTER SLEEP

Serenity Softgels

If you find yourself tossing and turning at night, trying to get to sleep but your mind just won't cooperate, Serenity Restful Complex Softgels could be exactly what you need. These softgels combine Lavender essential oil, L-theanine, and plant extracts like lemon balm, passionflower, and German chamomile—a powerhouse combo for those occasional sleepless nights.

L-theanine is the star here—it’s a natural compound that helps with sleep efficiency, which is a fancy way of saying the amount of time you're actually asleep once you hit the pillow. It also helps with sleep latency (the time it takes you to actually fall asleep). The quicker you fall asleep, the more likely you are to get quality rest, and the more rested you’ll feel when morning rolls around.

If you’re struggling with those restless nights, adding these softgels to your routine could make a noticeable difference in how quickly you get to sleep and how well you stay asleep—so you can wake up feeling refreshed and ready to take on the day. 😴✨

Adaptiv Capsules

Stress—it’s that all-too-familiar feeling that shows up in the form of a nagging headache, sleepless nights, low energy, and a serious dip in productivity. Sure, a good workout or a yoga class can help, and don't forget the benefits of eating well, meditating, or taking a much-needed break. But, let’s be real, we can't completely escape stress. It’s part of life, so we need something that helps us adapt and roll with the punches.

That’s where dōTERRA Adaptiv Calming Blend comes in. These products are designed to help you manage stress by enhancing your mood and helping your body adapt to changes. The Adaptiv capsules in particular work wonders when it comes to evening out the emotional rollercoaster of the day, so you can wind down more easily.

Personally, I’ve found that taking both the Serenity Softgels and the Adaptiv capsules together at bedtime is my secret to amazing sleep. The Serenity Softgels support my body’s natural ability to relax, while Adaptiv helps me stay balanced emotionally. Together, they create the perfect wind-down combo.

So if you're feeling the weight of the day or struggling to find that calm, give these a try! They’ve made a noticeable difference in how I sleep and handle stress—because let's face it, we all need a little extra help sometimes. 😌💤

SPRING DETOX DRINK

Detox with this juice blend made with Cilantro oil, a powerful cleanser and 
 detoxifier. You can also try this recipe with Celery Seed oil, an internally cleansing oil that improves digestion.

INGREDIENTS

• 3 kale leaves

• 2 stalks celery

• 1 lime

• 1 apple

• 1 cucumber

• 1 drop Cilantro

• 1 drop Celery Seed

INSTRUCTIONS

• Combine ingredients, except essential oil, in a juicer.

• Juice, then add essential oil.

• Add more Cilantro oil or Celery Seed oil to taste.

Recipe Adapted from: 

https://www.doterra.com/US/en/blog/ recipe-spring-detox-juice

SPRING ROLLS

INGREDIENTS

• Rice paper rolls
• 2–3 carrots cut into match sticks
• 1⁄2 cucumber, cut into match sticks 
• 1⁄4 red cabbage, thinly sliced
• 1⁄2 cup baby spinach leaves
• 1⁄2 cup alfalfa sprouts
• 1⁄4 cup cilantro leaves chopped
• 1⁄4 cup basil leaves chopped
• 1 drop Lemon essential oil

INSTRUCTIONS

• Fill shallow pie plate with warm water.
• Dampen kitchen towel with water and wring dry; place on work surface.
• Submerge one rice wrapper into warm water for a few seconds or until it begins to soften. Remove from water and place on towel.
• Shred cabbage in bowl, and add Lemon essential oil. Place one spinach leaf at the base of the rice paper circle.
• Top with cucumber, carrot, bell pepper, cabbage and alfalfa sprouts. 

• Carefully wrap roll from the bottom up, keeping as tight as possible.
• After one complete roll, place several cilantro and basil leaves on the wrapper. Pull in sides of the wrapper (like a burrito) and continue to wrap until roll is secure.
• Place on a very lightly oiled platter and cover with plastic wrap; repeat with remaining wrappers.
• Eat immediately and serve with a peanut dipping sauce.

RECIPE ADAPTED FROM:

https://www.doterra.com/AU/en_AU/blog/recipes-spring-rolls-with-peanut-sauce

CINNAMON ALMOND BERRY BARS

INGREDIENTS

• 2 cups oats

• 1⁄2 cup raw sunflower seeds

• 1 cup raw almonds, roughly chopped

• 1 cup doTERRA Vanilla Protein

• 1⁄4 cup dried cranberries

• 1⁄4 cup honey, maple syrup, or agave nectar

• 1⁄4 cup unsweetened apple sauce

• 1 teaspoon vanilla

• Pinch of sea salt (optional)

• 1–2 drops Cinnamon essential oil

INSTRUCTIONS

• Combine the dry ingredients in a bowl and stir.

• In a small pot, combine the wet ingredients and gently warm on the stove until combined (about 2 minutes).

• Add the wet ingredients to the bowl of dry ingredients and stir to combine.

• Place baking paper into a rectangle pan.

• Add the mixture on top of the baking paper and flatten down, pressing to the edge of the pan.

• Refrigerate for an hour to set, then remove and cut into bars and store them in the fridge until you’re ready to eat.

RECIPE ADAPTED FROM:

https://www.doterra.com/US/en/blog/recipe-almond-cranberry-protein-bars

peaceful perfume

HOW TO MAKE YOUR OWN PERFUME:

Add 20 drops of your favorite essential oils into a 5ml refillable perfume atomizer. Top up with witch hazel.

Or add your favorite oils to a 10ml roller bottle and top with Fractionated Coconut Oil.

NOTE - Please be mindful of photosensitive oils when creating your own perfume blend.

SERENITY PERFUME:

In a 10ml roller bottle add:

• 10 drops Green Mandarin

• 10 drops of Lavender

• 7 drops of Peppermint

• 10 drops of Serenity® Restful Blend

Top with fractionated coconut oil.

Apply to neck, pulse points and back of neck as desired.

sleepy time room spray

HOW TO MAKE:

In a 50ml Spray bottle:

• Fill with distilled water

• 1 tsp vodka, witch hazel or rubbing alcohol

• 10 drops lavender

• 10 drops vetiver

• 10 drops cedarwood

• 10 drops wild orange

• 10 drops of serenity® restful blend

Shake well before each use.

Spray into the bedroom before getting ready for bed.

bedtime bath recipe

HOW TO MAKE:

• 1 cup of Epsom Salt (or sea salt)

• 1 cup of aluminum free baking soda

• 2 drops Balance Grounding Blend

• 2 drops Serenity Restful Blend

Combine essential oils with salt in a container.

Run bath water to desired temperature.

Add all ingredients. Mix well to dissolve all salts.

Soak for your stress away.

sleep sweet roller bottle blend

IN A 10ML ROLLER BOTTLE ADD:

• 10 drops of Cedarwood

• 10 drops of Serenity® Restful Blend

• 10 drops of Vetiver

• Top with a carrier oil

Apply to pulse points, back of neck or along the spine 20-30minutes before bed.

Wind Down

In your favorite diffuser add:

• 3 drops of Lavender

• 3 drops of Balance Grounding Blend

Nighty Night

In your favorite diffuser add:

• 4 drops of Cedarwood

• 3 drops of Lavender

Stress Away

In your favorite diffuser add:

• 2 drops of Roman Chamomile

• 2 drops of Marjoram

• 2 drops of Lavender

Tuck Me In

In your favorite diffuser add:

• 2 drops of Lavender

• 2 drops of Cedarwood

• 2 drops of Wild Orange

I'm here for you every step of the way, ready to help you get started and guide you as you learn. I have the perfect resources to make the journey easier - and I’ll tailor them to fit what you need. The first step is simple: just make your purchase using any of my links. Once you've done that, email me (I’ve included a button below to make it easy) and let me know what health concerns you'd like support with. We can chat through email or set up a phone call—whatever works best for you. I'm excited to help you make positive changes in your home and health!✨

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Shop for any of the items we've talked about today, or browse the collection of all doTERRA products and grab any others you would like to try.

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This book is over 300 pages with full color illustrations, recipes, DIY & more. Inside you'll find:

• 600 quick reference Ailments & Conditions

• Uses & oil hacks for Single Oils & Oil Blends

• Hundreds of recipes, diffuser blends, & DIY’s

• Lifestyle Protocols

• 105 serious Ailment Protocols

• Incredible Emotions & Energy usage

• Gorgeous Essential Oil Science made useful & practical

• QR Sharable Videos on your favorite essential oils

BEGIN by looking up your ailments and conditions. Try one or a few of the oils suggested. THEN get serious by following protocols, which give you the exact recipes you need to get big results with your oils.

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