My Top 3 Essential Oils for a great night Sleep!

Essential Oils for Sleep

When I was beginning to navigate my way out of deep burnout back in 2015, I had a 2 year old daughter, worked full time running my cafe and was completely exhausted... but also constantly wired. 

Deep, restful sleep hadn’t been part of the equation for me in well over 2 years. 

When I was first introduced to good quality essential oils by one of my cafe regulars, I fell instantly in love. For the first time in a really long time, I felt like I had the tools to help myself and my family get the deep, restful sleep we all desperately needed, and even better, it was in a wholistic and natural way.

I think we can all agree that everything feels so much bigger and more emotionally challenging when we’re tired, right?!

Here’s my top 3 essential oils to support you and your family get an amazing night sleep.

1. Lavender

Benefits: Lavender is renowned for its calming and relaxing effects, which can help reduce anxiety and improve sleep quality. It’s a go-to essential oil for those struggling with insomnia or restless nights.

How to Use:

• Diffusion: Add a few drops of lavender oil to your diffuser before bedtime to create a calming environment.

• Pillow Spray: Mix 5 drops of lavender oil with water in a spray bottle and lightly mist your pillow and sheets.

• Bath: Add 2-3 drops of lavender oil to a warm bath for a soothing pre-sleep ritual. This is also a great way to prep bub for a good night sleep. 1-2 drops is a maximum for children. Pure essential oils are super potent and powerful. Less is best. (I know, this took me a while to get my head around as well. I was used to literally pouring in the lavender oil from the supermarket... I quickly learned that stuff was NOT pure!!)
  

2. Vetiver

Benefits: Vetiver has a deep, earthy aroma that is grounding and calming. It is known for its ability to alleviate anxiety, reduce nervousness, and promote deep sleep. Any of the woody oils will always have a grounding effect…(think about trees being grounded)

How to Use:

• Diffusion: Diffuse vetiver oil in your bedroom for a grounding and calming atmosphere.

• Massage: Combine a few drops of vetiver oil with a carrier oil like coconut or jojoba oil and massage it into your temples and neck and on the soles of the feet.

• Bath: Add 2-3 drops of vetiver oil to some magnesium flakes and into a warm bath to help ease tension and prepare for sleep.
  

3. Cedarwood

Benefits: Cedarwood essential oil has a warm, woody aroma that is also grounding and calming. It is known to stimulate the production of melatonin, the hormone responsible for regulating sleep cycles.

How to Use:

• Diffusion: Diffuse cedarwood oil in your bedroom 30 minutes before you go to sleep. I love this one blended with Lavender in the diffuser. 1-2 drops of each is all you need.

• Topical Application: Dilute with a carrier oil and apply to the soles of your feet or the back of your neck.

• Inhalation: Place a few drops on a cotton ball and tuck it under your pillow.

Managing Big Emotions & Sleep with Essential Oils

In addition to these top three essential oils for sleep, I find it helpful to turn to a few of my  favourite DoTERRA blends when there are big emotions in our home. Adding blends like Balance, Console, Forgive, or Peace can really create a soothing environment that helps everyone unwind and relax.

Balance: This was my very first oil in my collection. The grounding blend. A few of my friends used to joke and say that this was the ‘valium’ oil. This beauty is quite subtle but is amazing at calming anxious feelings and bringing you back into presence. As a burnt out mum, this went EVERYWHERE with me.

Console: This comforting blend is perfect for moments of grief or sadness, offering a sense of reassurance and tranquility.

Forgive: Ideal for releasing feelings of negativity or anger, this renewing blend promotes emotional balance and encourages a ‘letting go.’

Peace: This reassuring blend helps calm feelings of fear and anxiety, promoting a sense of peace and contentment.

Tips for Using Essential Oils Safely

1. Dilute Properly: Always dilute essential oils with a carrier oil such as fractionated coconut oil, macadamia oil or Jojoba before applying them to your skin to avoid irritation.

2. Patch Test: Conduct a patch test on a small area of your skin to check for any allergic reactions before full use.

3. Quality Matters: Use high-quality, pure essential oils from reputable sources to ensure safety and effectiveness.

4. Avoid Eyes and Mucous Membranes: Never apply essential oils directly to your eyes or mucous membranes.

5. Consult a Professional: If you’re pregnant, nursing, or have any medical conditions, consult with a healthcare professional before using essential oils.

6. Diffusing: If you’re diffusing in children’s rooms especially, always ensure you’re not using a much smaller amount of oil and that the room is well ventilated with the bedroom door open.
   

If you’re new to Essential oils and would like some guidance please reach out. I’m so passionate about these little bottles of magic and my oil box is now the first place I go to support myself and my family through most of our physical, emotional and spiritual needs. It feels so empowering as a mum.