Follow this guide to have the sweetest of dreams.
Add a few drops of Vetivert oil to your bedtime routine
Most people think of lavender as the essential oil to help you nod off, however, the powerful blend of vetivert, camomile and sandalwood is much more effective. Place a few drops in a bowl of hot water beside the bed to benefit from the scent throughout the night.
Focus on your breath
Spend ten minutes before going to bed on a simple meditation exercise where you focus on your breathing. Take long deep breaths, in through the nose, and out through the mouth, very slowly and deeply. This will help you unwind from a long day and calm your mind.
Have a bouncy pillow
It sounds obvious, but most people don’t think about the quality of their pillow – make sure yours is comfortable and supports your neck, also invest in a good quality cotton or silk pillowcase. Not only is this better for the skin, but it helps aid comfort throughout the night. If you’re travelling, consider taking your own pillow, or invest in a travel pillow, it will be worth the effort!
Check the temperature of your room and the lighting
Ensure the temperature of the room is not too cold/warm and think about trying black-out blinds so there’s a little light coming in from the windows which affects melatonin– a natural hormone produced by the pineal gland which induces sleep and wake cycles. Light at night-time suppresses its production so it is best to have dim lighting in your bedroom.
Remove technology from your bedside
This will be hard for many of you! Try to avoid having your phone next to the bed, to remove the temptation to check emails if you wake in the night. It’s a really negative distraction from a few hours that really should be your time resting and recuperating for the following day.
Inhale Frankincense oil
Take a few deep inhalations of Frankincense Pure Essential Oil in cupped hands then put a few drops on a tissue by your pillow to help focus and clear your mind from stressful thoughts that seem ‘larger’ during the night.
Invest in an electric room fragrancer
Place a few drops of Lavender or Relax Room Fragrance in an oil burner, or for a safer option, try an electric room fragrancer (aromatherapyassociates.com) to help to create a restful atmosphere. This is especially beneficial for new mums and their baby in the early stages of sleepless nights. If you don’t have access to either, putting a few drops in a bowl of hot water can be just as effective.
Light candles
Burn a candle with a relaxing scent or set of ingredients as soon as you get home, a mix of Myrrh and West Indian Bay is an effective combination to help induce a calmer state and let the mind drift off.
No time for a bath? Shower with relaxation oil
The ritual of having a bath with the added benefits of a sleep-inducing oil will really help you switch off, however, sadly there is not always time with our busy lives. Instead, apply a capful to the torso before stepping under the shower and inhale the blend of oils.
Or for an instant fix, simply apply an essential oil of your choice, like lavender, to your temples and pulse points or blend with a carrier oil of your choice like almond or jojoba and gently massage over the body for a peaceful night’s sleep.
Susanne Kaufmann Oil Bath for the Senses
Aesop Breathless
Aromatherapy Associates Deep Relax Beauty Balm
Neal's Yard Aromatherapy Burner
Aromatika Frankincense Facial Oil
Tisserand Roll on Lavender
