Top 12 Essential Oil Tips for SLEEP
When I began teaching classes on how to use essential oils, I was blown away by how many people struggled with sleep…at least 9 out of 10 people at a class would complain about sleep. And if you're one of those people, then I have some tools you'll be so glad to have in your tool belt to help you finally rest well at night.
Sleep is the time each night when your body repairs, heals & restores. If you’re not getting enough, it puts you at risk for all sorts of various health issues including:
👉 heart disease
👉 high blood pressure
👉 diabetes
👉 thyroid issues
👉depression
👉 adrenal fatigue, etc.
I'm sure you've heard the usual tips about limiting caffeine & alcohol, exercise regularly, etc., so today we’re going to avoid the common tips & look at some of the root causes as to why you aren’t sleeping well.
I'll also share my top 10 oils I've found to work the best for my clients with sleep problems.
Are you ready to create new habits? Let's catch some Zzzz's!
*NOTE:
Any of the buttons for products in this post will get them for you at 25% off! And even if the cart you bring up has only one product in it, any other products you add to the cart will ALSO BE 25% OFF!
Top 12 Tips for SLEEP
If you have trouble falling asleep…
If you tend to get a second wind at the end of the day, or when you lie down you can’t sleep, eat a small snack such as a piece of raw cheese or spoonful of almond butter right before bed. A second wind, or not being able to go to sleep, is usually due to high cortisol levels, so if you eat something, this can help drive those cortisol levels back down.
If you wake up in the middle of the night…
Again, eat a small snack such as a piece of raw cheese or spoonful of almond butter. This tends to happen when blood sugar levels get too low when you’re sleeping which triggers the adrenals to send out cortisol into the bloodstream. When you eat a small snack, this will help drive the cortisol levels back down so you can sleep.
Cedarwood + Lavender + Serenity + Vetiver
Before you go to bed, rub 1 drop Cedarwood, 1 drop Lavender, 1 drop Serenity, & 1 drop Vetiver on the bottoms of your feet, then diffuse the same oils in your bedroom (1 drop of each in a diffuser). I’ve shared this blend with thousands of people & I can’t tell you how many people come back telling me how well they slept using these 4 essential oils.🙌
Incorporate MetaPWR Advantage Collagen +NMN
Take one of these a day.
This particular product has been shown to decrease fatigue, help with restorative sleep, & improve sleep overall significantly. Listen to Dr. Russell Osguthorpe talk about this specific product and how it can help you HERE.
As you age, so does your metabolic function. Your metabolism influences your energy, weight, body composition, & even your cognitive performance. MetaPWR Advantage was developed with doTERRA researchers to help maintain healthy cell & organ function, to keep you mentally energized, & to promote healthy weight & body composition.
MetaPWR Advantage contains NMN & resveratrol, & boosts metabolic health by increasing NADH & NAD+ production in the body & activating the SIRT longevity genes. It also contains nine types of collagen tripeptides from marine sources, which may improve skin elasticity, density, & firmness & support lean muscle & connective tissue.
This ingredient list is so great for many things…including your energy levels and ability to sleep well!
Marine Collagen
Liposomal Vitamin C
Sea Buckthorn Fruit Extract
NMN Enriched Yeast
Red Orange Fruit Extract
Hyaluronic Acid
Grapefruit Essential Oil
Lemon Essential Oil
Peppermint Essential Oil
Ginger Essential Oil
Cinnamon Bark Essential Oil
This really is a hero product & just to make sure you understand the significance of having NINE types of marine collagen, here's what those nine types do:
Collagen type I is related to skin beauty.
Collagen type II is related to bone protection & is the main component of cartilage.
Collagen type IV is the main protein of the basement membrane, connecting the dermis & the epidermis & forming a network structure to make the basement membrane malleable.
Collagen type V is related to the regular arrangement of collagen fibers, stabilizing the structures of type I & type II collagen.
Collagen type VI maintains mechanical function in the cell, supporting both muscle function & cell membrane integrity. Additionally, this collagen type inhibits oxidative damage & apoptosis.
Collagen type IX is an important component of cartilage & is mainly distributed in the cartilage cells of growth plates, joints, & intervertebral discs.
Collagen type XXV inhibits the fibrillation of amyloid beta peptide. (If you aren't familiar, amyloid beta is what builds up in the brains of people with Alzheimer's)🤯
Col1a2 protein is collagen fibrillin.
Vacuolar protein sorting 37A is involved in cell growth & differentiation.
This collagen is sourced from sustainably harvested cold-water marine fish & has been hydrolyzed (predigested) by endopeptidases & exopeptidases. These enzymes create small tripeptide fragments of three amino acid sequences for optimal absorption. Other collagens in the market—whether from land animals or marine sources—typically contain tripeptide content of 15–35%. MetaPWR Advantage collagen contains more than 70% tripeptide fragments for superior absorption (in some cases, up to 12 times more absorbable).
So yeah. WAY more than just collagen.
Turn off your Wifi…
Turn off your Wifi & put your phone in another room, or at least put it in airplane mode to reduce electromagnetic fields (EMFs). Man-made electromagnetic radiation can cause sleep issues so it’s a good idea to take simple steps to reduce your exposure.
Stop the mid-night bathroom trek
Waking up to go to the bathroom is a sign of blood sugar imbalance, so take steps to reduce your sugar intake. I love the essential oil blend “MetaPWR Metabolic Blend” ... take 1 drop in your mouth & wash down with a glass of water about an hour before bed. This helps with cravings & also supports evening out blood sugar levels. It also comes in a gum and in beadlets.
Night sweats or nervousness?
Do you wake up sweating or nervous? This is usually rooted in adrenal fatigue. A few steps to take to help? Drink enough water throughout the day, stick to low impact exercise ONLY, sit down when you eat & eat slowly, diffuse oils for relaxation, take epsom salt baths (see the next tip), go to bed by 9pm each night, take B Vitamins, eat fresh organic veggies at all three meals, along with healthy fats, include protein at each meal, no caffeine PERIOD, & take one day of rest each week.
Get extra Magnesium
Magnesium is calming for the central nervous system & helps us rest, but many of us are deficient. When we are stressed, the first mineral the body burns through is magnesium. A super easy way to increase magnesium stores in the body is to take an Epsom salt bath for 20 minutes (add 2 cups, along with your fave relaxing essential oils to your bath). Or, if you need supplements, try doTERRA's Bone Nutrient Complex.
Get foods high in Vitamin A
Vitamin A plays an essential role in helping us fall asleep on time, get high quality sleep, sleep long enough, wake up feeling rested, & stay alert & energetic throughout the day. So, make sure you’re getting plenty of Vitamin A from animal foods such as eggs, grass-fed meats, organ meats, cultured dairy, etc.October
Lavender, Frankincense, & Wild Orange
Use essential oils such as Lavender, Frankincense, Wild Orange, etc. throughout the day to reduce your stress. Stress plays a big role in blood sugar balance &, as I mentioned in #2 and #6, blood sugar balance plays a role in how well we sleep each night. If you haven’t given essential oils a try, you really must. I was skeptical for so many years & then when I learned how to properly use them, they were a game changer!
Evaluate bedroom conditions
Evaluate your bedroom conditions. Are you sleeping on a supportive mattress? If not, consider finding a new non-toxic and supportive mattress. Is the room dark? If not, consider blackout shades for your windows, or unplugging electronics in the room. Is the room too hot or too cold? A small fan or hot water bottle can make all the difference!
Serenity softgels, Copaiba softgels, &/or Adaptiv softgels
These 3 different softgels have been gamechangers for sleep. I would suggest starting with the Serenity softgels (take 2 about 30 minutes before bedtime). If you need more support, add 1 Adaptiv softgel along with the Serenity capsules. If you still need more support, add 2 Copaiba softgels. These are all very calming & supportive of the central nervous system. Do not take Serenity or Adaptiv essential oils (the non-softgel formulas) internally - only the softgels are formatted for internal use.
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helpful videos:
Improve sleep naturally and improve your mood. With Dr. Nicole Stevens.
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