It never ceases to amaze me how exhausted I can be, but as soon as my head hits the pillow, my mind starts to spin with a barrage of thoughts and to-do items. Can you relate?
A good night’s sleep is incredibly important on so many levels. We’ve all heard how it relates to weight gain, irritability, energy levels… My struggles in all of those areas led me to seek out the perfect bedtime routine. I hope these 4 steps serve you as well as they have me!
Step 1: Apply Essential Oils.
The first thing I do after getting all cozy in my pajamas is apply calming essential oils to tell my body and mind it’s bedtime. My favorite sleepy-time oils are doTERRA Balance and Serenity blends. (You can get these FREE through October with a qualifying purchase! MORE INFO)
Serenity is a beautiful blend of Lavender Flower, Cedarwood, Ho Wood Leaf, Ylang Ylang Flower, Marjoram Leaf, Roman Chamomile Flower, Vetiver Root, Vanilla Bean Absolute, and Hawaiian Sandalwood Wood. Balance contains Spruce Needle/Leaf, Ho Wood, Frankincense Resin, Blue Tansy Flower, and Blue Chamomile Flower essential oils in a base of Fractionated Coconut Oil. The names of these two oil blends describe exactly what they bring to my life.
Here’s a wonderfully relaxing roller bottle recipe also known as liquid calm. You may want to play around with the number of drops. I try to keep my roller recipes around 30 total drops of essential oils so the amounts below work perfectly for me. I also use this blend throughout the day for calming as anxious feelings can be quite an issue for me at times.
Add 12 drops each of doTERRA’s Balance and Serenity blends to a 10mL roller bottle. Although Serenity includes Vetiver, I like a little extra so I add 7 drops of Vetiver as well. Top off with fractionated coconut oil. Mix well. Roll on back of neck, inside wrists, and/or bottom of feet.
Step 2: Pray.
This is where all those thoughts spinning through our sleepy heads are taken care of. Turn them over to God. We can’t do anything about them in those overnight hours that need to be consumed with sleep, so for now it’s time to leave them at the foot of the cross.
“Come to me, all you who are weary and burdened, and I will give you rest. Take my yoke upon you and learn from me, for I am gentle and humble in heart, and you will find rest for your souls. For my yoke is easy and my burden is light.”
I also use these important moments with God to thank Him. Gratitude is the key to releasing all of the unnecessary worry we carry with us. By changing our focus to everything that’s right in our lives, we can sleep far more peacefully and soundly.
Step 3: Tap for 5-10 minutes.
It doesn’t take long for a little tapping (also known as Emotional Freedom Technique—EFT) to calm our entire bodies and release all of those unwanted insomnia producing obsessions. You can read more about this incredible tool in Tapping Your Way to Stress Free Living. There’s a link to a free tapping script in that article you won’t want to miss!
Step 4: Wear Blue Light Blocking Glasses.
I will spare you the science behind these sleep friendly sunglass looking dear friends of mine. Suffice it to say, they work! I know the rules about no TV and iPhones in the bedroom, but this is one I break every single night.
King of Queens is one of my favorite shows and I usually only get full control of the TV once I’m in bed. It used to come on at 10pm which was the perfect time for finishing my first 3 bedtime routine steps above. This way I could put on my blue light blocking glasses, click on the TV, and drift off with Doug and Carrie in the background.
Seriously, something about that opening song put me into complete relaxation. I was usually completely asleep shortly after that little catchy jingle. Sadly, it moved to 11pm which messed my whole schedule up. So I’m now the proud owner of the entire King of Queens series on DVD.
You can find the glasses I use here. They fit over my reading glasses too, so they’re perfect for a late night text or email check. Again, I know these screen activities break all sleep advice rules but… such is life.
I would love to hear your favorite sleep tips in the comment section! As always, thank you for being on this journey with me. If you’re new here, make sure to subscribe to my free newsletter and join me on Facebook!