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Sleep protocol with essential oils

Terri FosterNovember 11, 2021

Are you struggling falling asleep or staying asleep? Try this sleep protocol with essential oils and you may have the best night of sleep yet.

Sleep is so important! Did you know the average adult should get between seven and nine hours of sleep each night? We know that but most of us don’t get enough. According to the CDC one in three adults don’t get enough sleep.

Restful sleep has a huge effect to your health, supporting your immune system, reducing stress and helping maintain a healthy weight. As someone who has lived with pain for a long time, getting enough sleep is a non-negotiable for me. Sleep is when the body recovers.

Unfortunately, many remedies leave us feeling groggy the next day or can become habit forming. So, if you are looking to try a natural, effective solution, I believe essential oils may be what you are looking for.

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. This includes some affiliate links and I may earn a small commission on products recommended at no extra cost to you.

Sleep protocols with essential oils

Before I give you protocols we have to state the sometimes not so obvious. All essential oils are not created equal. Most are full of synthetics and are not safe for internal use. As we go over these protocols I want to make sure that the essential oils you are using are safe for internal use. Most of the essential oils on the market today are full of synthetics and are not safe for internal use.

I use doTERRA because they are the most trusted, tested and safe essential oils on the market. Look for the label on each bottle that indicates how to use it. If it’s safe for internal use you will also see a Supplement Facts label with directions for use.

Something I found frustrating early on was there are so many different recipes and protocols. Which one is right? Well, most are. We all have a different chemical makeup and respond differently to essential oils. So, my best advice is to start a journal or notes section on your phone and start documenting what you have tried and see what works best for your body.

Lifestyle tips for a better night sleep

  1. Avoid activity that will wake you up an hour before bedtime.
  2. Do something relaxing like stretching or Melt or yoga.
  3. Drink a cup of chamomile tea for its relaxing benefits
  4. Take a relaxing bath. Add some Lavender or Roman Chamomile essential oil to the bath water for added aromatherapy benefits.
  5. Manage your thoughts. Balance grounding blend is especially helpful for calming the mind.
  6. Don’t forget to run the diffuser with your favorite calming essential oil or blend 30 minutes before bedtime.

Essential oils that are helpful for promoting sleep:

  • Lavender
  • Cedarwood
  • Frankincense
  • Vetiver
  • Bergamot
  • Roman Chamomile
  • Petitgrain
  • Balance grounding blend
  • Serenity restful blend
  • Peace reassuring blend
  • Adaptiv calming blend

Where can I find sleep protocols with essential oils?

When I wanted to know what oils are best for promoting sleep I turned to my favorite resource, Advanced Oil Magic. I love this book because I can look up oils or blends and it includes protocols to try. Here is the protocol I found for the inability to fall or stay asleep.

  • Take 2 probiotic capsules in the morning on an empty stomach.
  • Take 2 softgels 30 minutes before bed.
  • Apply 2 drops of Serenity restful blend to temples and bottoms of feet. Diffuse  4-8 drops near bedside.
  • Take a drop of each Vetiver and Wild Orange under the tongue before bed.

Protocol found in the Advanced Oil Magic resource book from Your Oil Tools

Another great resource is the doTERRA blog.

Sweet Dreams Roller Blend

  • 10 drops Vetiver
  • 15 drops Lavender
  • 5 drops Frankincense
  • 5 drops Cedarwood

Add the essential oils to a 10mL roller bottle and fill the rest with a carrier oil such as fractionated coconut oil. For more info on roller blends and useful recipes visit Roller blend recipe sheet

At bedtime roll this blend on your wrists, back of neck, spine, over your heart and on the bottoms of your feet.

How do essential oils work when applied to the skin?

Essential oil molecules are so small that when applied to the skin they are able to pass through the skin layers and enter the bloodstream. There are many factors that effect how much essential oil is actually absorbed. One study found that 75% of an essential oil was absorbed through human skin when the skin was covered after application. When the skin was left uncovered only 4% was absorbed.

How can we increase absorption of essential oils?

  • Use a carrier oil such as fractionated coconut oil, sweet almond oil, grapeseed oil to slow evaporation of the essential oil molecules.
  • Take a minute to massage the area of application. Circulation and warmth of the skin increase blood flow to the surface of the skin.
  • Essential oil molecules absorb quicker where the skin is thinner such as wrists and behind the ears.
  • Wear socks after application of essential oils to the bottoms of the feet.

Your partner doesn’t like the smell of essential oils:

Probably the biggest issue I hear from women about using essential oils at bedtime is that their husbands don’t like the smell. I have a tip for you! Give your partner a little massage on the tootsies and put socks on. They will never complain again!

Same with your kiddo’s. If they don’t like the smell just add socks.

Sweet Dreams Kit

  • Serenity capsules to promote relaxation and sleep
    • Ingredients include: Lavender, L-Theanine, lemon balm, passionflower, and chamomile
  • Serenity essential oil
  • Roam diffuser which is wireless and rechargeable

Sweet Dreams Protocol:

  • Take a doTERRA Serenity softgel every night before bed for refreshing sleep
  • Rub calmer on the bottom of kid’s feet at bedtime to quiet restlessness
  • Diffuse Bergamot in your bedroom to create a calming atmosphere
  • Add a drop of Roman Chamomile to your bath at bedtime to help undwind. Add to a cup of epsom salt first then run it under the water. Epsom salt is high in magnesium which is calming and soothing to the body and mind. Also helpful for sore muscles.

Here’s to a restful night of sleep!

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