Essential Oil Recipe Journal
10 easy afforadable methods to help you fall asleep, stay asleep and improve sleep overall. Plus 10 essential oil roller bottle blends for sleep! #essentialoilsforsleep #improvesleep

10 Ways You Can Improve Your Sleep Right Now

Sleep plays such a vital role in our well-being that we “feel it” right away when we’re missing out.

Good quality sleep is our body’s way of protecting our physical and mental health and improves quality of life. During the sleep cycle, your body is working overtime to restore, support and maintain physical health and brain function.

If you’re struggling through the day or experiencing any of these symptoms, you may not be getting enough shut-eye:

  • Moodiness and irritability
  • Difficulty concentrating or brain feels foggy
  • Yawning throughout the day
  • Fatigue, loss of stamina or sleepiness
  • Trouble balancing emotions or a depressive mood

I can tell you to get more sleep but it doesn’t come easy for everyone. People are wired differently and I understand the struggle that comes from insomnia and anxiousness. Do not lose hope! There are things you can do to sleep more, and better.

10 easy afforadable methods to help you fall asleep, stay asleep and improve sleep overall. Plus 10 essential oil roller bottle blends for sleep! #essentialoilsforsleep #improvesleep

How to Improve Sleep

Skip the caffeine late in the day.

Caffeine stimulates the nervous system and when consumed in the late afternoon or evening can make it difficult to relax. It’s recommended that you stop having caffeine 6-8 hours before bedtime.


Make it a point to exercise or workout during the day.

Exercise has been proven to reduce anxiety and depression which can be a culprit in keeping you awake at night, even if you don’t realize it. Because exercise stimulates longer periods of slow-wave sleep, those who exercise regularly get a better quality of sleep.


Improve your sleep environment.

The bedroom should be a relaxing place, free of stress and stimulation. Noise, room temperature, lighting and your mattress all play a big role in your ability to get a solid night’s sleep.


De-clutter.

If you’re plagued with thoughts about all the things you should’ve gotten done that day or surrounded by piles of laundry and other clutter, you won’t sleep well. Clear the home, clear your mind.


Increase the amount of bright light in the daytime.

Our bodies have what’s called a circadian rhythm that aligns with sunrise and sunset and when we don’t get adequate natural light during the day, it gets out of whack. Studies have shown that increased exposure to natural light increases sleep time, sleep quality and duration. It also improves daytime energy which is a huge plus.

Put away the phone.

Just as we need bright light during the day, it’s important to reduce blue light exposure especially in the evening hours. Blue light inhibits melatonin production with reduces both the quality and quantity of your sleep. People who expose themselves to blue light late into the evening or before bed have less REM sleep and can wake up tired even after a solid 8 hours. If you are struggling to sleep, consider implementing a digital curfew for your entire household and go back to an old fashioned alarm clock.


Develop a regular sleep/wake cycle.

Waking up at the same time every day helps your body to develop a natural rhythm which affects how quickly we fall asleep and stay asleep. Erratic sleep patterns confuse the sleep signals in your brain. Both your mental health and physical health will benefit from a regular sleep schedule and a morning routine.


Consider taking a melatonin supplement.

Melatonin is a hormone that is naturally found in the brain, and it’s what tells the body it’s time to sleep. Melatonin has been used by millions of people to adjust sleep patterns and especially for those suffering from shift work disorder, insomnia or jet lag. It has not been approved nor is it regulated by the FDA. I encourage you to do your homework and decide if a melatonin supplement is right for you.


Follow a pre-sleep routine.

Find a before-bed routine that works for you and then stick to it. This routine will help your brain transition to nighttime, reduce the stressors of the day and help you get a solid night’s sleep. A skincare routine, relaxing music, reading, journaling and meditation are all great ways to relax and wind down before bed.

Use essential oils

Essential oils are still being used today to help people all over the world fall asleep and stay asleep.

10 Essential Oil Roller Bottle Blends to Help Improve Sleep

10 easy afforadable methods to help you fall asleep, stay asleep and improve sleep overall. Plus 10 essential oil roller bottle blends for sleep! #essentialoilsforsleep #improvesleep

These blends are all meant for a 10ml roller bottle. Add the essential oils listed below, then fill the bottle with a carrier oil of your choice such as fractionated coconut oil or grapeseed oil. Shake well before each use.

Calm-Ly Roller Bottle Blend

This blend is comforting and calm; especially helpful when you’ve had a long day or have a lot on your mind.

  • 5 drops Lavender
  • 5 drops Cedarwood
  • 3 drops Wild Orange
  • 2 drops Ylang Ylang

Knock Out Roller Bottle Blend

If you’re bothered with grief or a broken heart this blend can provide comfort and calm so you’re able to fall asleep.

  • 6 drops Vetiver
  • 6 drops Frankincense
  • 4 drops Clary Sage
  • 2 drops Ylang Ylang
  • 2 drops Marjoram
  • 2 drops Lavender (optional)

At Peace Roller Bottle Blend

A powerful relaxation blend, At Peace has a calming effect and encourages you to release worry and tension that might prevent you from being able to sleep soundly.

  • 8 drops Serenity
  • 8 drops Vetiver
  • 4 drops Balance
  • 2 drops Lavender

Dreamer Roller Bottle Blend

I like this blend because it’s a joyful, sleepy time blend. When you feel content or joyous prior to sleeping, you sleep more soundly and wake up in better spirits.

  • 8 drops Clary Sage
  • 5 drops Marjoram
  • 4 drops Tangerine

G’night Roller Bottle Blend

G’night is an excellent, peaceful blend that gently guides you towards a deep sleep. The more I use this blend, the more I adore it. It’s also a wonderful blend to provide support when under the weather or when you simply need some R&R.

  • 5 drops Lavender
  • 4 drops Bergamot
  • 4 drops Roman Chamomile
  • 3 drops Cedarwood
  • 3 drops Black Pepper
  • 2 drops Juniper Berry
  • 2 drops Eucalyptus

Sleep Walker Roller Bottle Blend

This is an essential oil blend for those that tend to get up and down all night. Don’t let the middle of the night trips get the best of you.

  • 8 drops Bergamot
  • 6 drops Chamomile
  • 3 drops Geranium
  • 2 drops Frankincense

Be Patient Roller Bottle Blend

If you’ve every struggled with sleep because you were wound up about something; or maybe it took a little longer than you thought to get those kiddo’s in bed. This is the perfect balancing bend and will help you to stay patient and calm so you can fall asleep quickly.

  • 8 drops Chamomile
  • 6 drops Lavender
  • 4 drops Marjoram
  • 3 drops Sandalwood
  • 3 drops Frankincense

Bedtime Prayer Roller Bottle Blend

This is a meditative blend that will enhance your spiritual experiences while promoting a deep stillness and calm.

  • 5 drops Clary Sage
  • 3 drops Sandalwood (Hawaiian)
  • 3 drops Cedarwood

Late Night Roller Bottle Blend

If you didn’t make it to bed on time, need to fall asleep fast or just want to make sure every minute of rest counts; Late night blend will keep you well taken care of.

  • 6 drops Lavender
  • 5 drops Bergamot
  • 4 drops Roman Chamomile
  • 4 drops Sandalwood (Indian)
  • 4 drops Ylang Ylang
  • 2 drops of Vetiver

Good Sleep Roller Bottle Blend

Perfect enough to be your nightly bedtime blend. Just like the name says, Good Sleep can be counted on for a solid night’s rest.

  • 8 drops Lavender
  • 5 drops Clary Sage
  • 5 drops Roman Chamomile
  • 3 drops Copaiba
  • 2 drops Frankincense (optional)

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