12 ways to improve your sleep
Updated: Sep 7
I’ve struggled with sleep my whole life. I would toss and turn for hours, unable to switch off my mind, and helplessly watch the clock as the hours ticked by. I ended up taking pills to attain that elusive good night’s sleep, and quickly become dependent upon them.
Of course there will still be difficult nights, especially when you have kids. But more often than not, I am now enjoying a good night's sleep.
So let me share with you the 12 things I have learned to improve my sleep.
Stop scrolling on Facebook and Instagram at least one hour before you want to sleep. Even with a blue light filter electronic devices are super stimulating. Make your bedroom a peaceful space, with soft lighting and no TV, phone, iPad or laptop. Get yourself an alarm clock instead of using your mobile phone.
2. Go to bed at the same time
Set yourself a realistic regular time for sleep and waking. This will regulate your circadian rhythms. Remember the hours we get before midnight are the ones that do us the most good.
3. Clear your mind
Is your mind racing with thoughts, problems, issues and to do lists? Keep a notebook beside your bed and write them down. Often when you release these thoughts from you conscious mind, it gives you the space needed to identify solutions and options. Diffusing or inhaling a grounding essential oil, such as Vetiver, Frankincense or the Balance blend can be very helpful to clear and calm the mind.
4. Remove fear
Are dark thoughts, worries or fears keeping you from falling asleep? Keep a cluster of Smoky Quartz beside your bed. Take a moment to meditate holding the Smoky Quartz and allow it to absorb your worries and fears, leaving you cleansed and reassured. For additional support you may like to diffuse or inhale a reassuring essential oil, such as Peace, or Juniper Berry, which helps us to overcome our fears. Also try the Sweet Dreams Sleep Potion, recipe is detailed below.
5. Avoid stimulants
Don't drink coffee or caffeinated drinks after lunchtime. If you need an energy boost in the afternoon try inhaling Peppermint essential oil or add a drop of the Smart & Sassy essential oil blend to a glass of water. For an evening drink try a cup of organic herbal tea, there are lots of relaxing and bedtime blends available.
6. Feed your body
Make sure your body is receiving enough nutrition. Eat a healthy diet with lots of fruit and vegetables and minimise the amount of processed foods and alcohol. I also take a super effective bio-available daily supplement to ensure I'm getting all the vitamins, minerals, omegas and antioxidants my body needs.
7. Move your body
Make sure that you have had some physical activity throughout the day. It doesn’t need to be a long session at the Gym, a 20 minute walk will do and you'll also benefit from the fresh air. Exercise will improve restorative sleep and reduce stress.
8. Sleep Potion
Apply a Sleep Potion of essential oils to your feet at bedtime. My kids use my Kids Lullaby blend to help them peacefully drift off to sleep. However, I need something a little stronger, I use my Knock Out blend. Recipes are detailed below. If I need extra support I will take a Serenity capsule, which is a natural internal sleep potion containing Lavender, Lemon Balm, Passionflower and German Chamomile.
9. Read a Book
The hour before I go to sleep I like to dedicate to a good book. There is nothing like escaping into another world to help you let go of your busy day and to do lists.
Give your body and mind an opportunity to wind down. Spend 10-20 minutes meditating. Focus on your breathing or conduct a body scan, where you move your focus slowly around your body. You can also tense and relax each of the muscles as you go to help relax your whole body. There are some great Meditation Apps (only make sure you don’t get sucked into quickly checking Facebook or Instagram).
Add some relaxing essential oils to your living room diffuser an hour or two before bed. Then start your bedroom diffuser 20 minutes before bed. My favourite bedtime blend is: Lavender, Vetiver and Roman Chamomile. You could also include a Pillow Mist. My eldest son uses one every night as part of his bedtime routine. This helps him to relax and prepares his body and mind for sleep. His Pillow Mist blend contains Lavender, Wild Orange and Peace.
12. Warm Bath
Have a relaxing soak in a warm bath. Add a couple of handfuls of Epsom Salts and Magnesium Bath Flakes. Magnesium is known as the 'master mineral' and having good soak in a Magnesium bath will help with a huge number of wellness issues, soothe aching muscles and help you to relax and unwind. Add a couple of drops of your favourite relaxing essential oil. I love to add Lavender Peace to my nighttime baths.
Design a bedtime routine that works for you
Have some activities that you do every single night. These will help anchor your behaviour and at a subconscious level will prepare your body and mind for sleep.
My Sleep Potion Recipes (10ml roller bottles) for children under six years of age reduce the number of drops according to dilution guidelines.
Kids Lullaby: 6 x Lavender, 5 x Vetiver, 5 x Roman Chamomile and 5 x Balance blend
Sweet Dreams: 8 x Lavender, 8 x Vetiver, 6 x Roman Chamomile, 6 x Copaiba and 5 x Juniper Berry
Knock Out: 10 x Vetiver, 8 x Lavender, 4 x Cedarwood, 4 x Copaiba, 4 x Roman Chamomile, 4 x Balance and 4 x Frankincense.
Which products do I use?
doTERRA of course! doTERRA essential oils are rigorously tested to ensure 100% purity and high potency. Their oils are ethically sourced from 40 countries and through their humanitarian work, they are helping to raise communities out of poverty all around the world.
Want to give them a try?
Add some of these items to your next doTERRA order: Lavender Peace, Balance, Cedarwood, Vetiver, Roman Chamomile, Copaiba, Juniper Berry, Peace, Wild Orange, Lifelong Vitality Supplements and a Petal Diffuser.
Or add the Bedtime Bliss Wellness Box to your next LRP order. This collection is designed to support sleep and contains Lavender Peace, Peace Touch, Balance, Cedarwood, Vetiver and a bottle of Fractionated Coconut Oil (carrier oil).
Not a doTERRA member yet?
Become a doTERRA member for $35 and receive 25% off all doTERRA products.
Why not start with the Bedtime Bliss Enrolment Kit. This is the perfect enrolment option for sleep support and includes the membership for free. It contains Lavender Peace, Peace Touch, Balance, Cedarwood, Vetiver and a bottle of Fractionated Coconut Oil (carrier oil). Add a Petal Diffuser to your order for greater aromatherapy benefits.
To place your order from my online store CLICK HERE
Then keep an eye out for my welcome email, which will contain my helpful getting started eBook and links to our supportive online oil-loving community.
Contact me if you would like help placing your order or to book in a free 15 minute consultation to talk about the best options to meet your needs and budget.