Essential Oils Support for Holiday “Sleep in Heavenly Peace”

Day 10 SleepA crop

A restful sleep, vital for health on so many levels: energy renewal, detoxification, weight maintenance, body repair and more. Whether consulting one-on-one with clients, working with groups through an In Balance 8-week program, socializing with friends, joining in conversations with “strangers” online or in the grocery store, lack of sleep is a topic of concern for many people. And in my experience, especially with women.

As we count down the 12 days to Christmas (tracked with a lengthy to-do list!) instead of needing to count sheep when your head finally hits the pillow, I am recommending essential oils as a soothing support for a good Night’s sleep.

What are essential oils* and what makes them essential?

  • oils are extractions from plants (i.e. leaves, flowers, stems, roots, bark)
  • they carry the essence of the plant (i.e. embody the properties for regeneration, oxygenation, immune-strengthening support for the body)
  • this “essence” of the oils is what also defends the plants themselves from bacteria, pests and disease  

Which oils can help support a more restful sleep:

  • Lavender and Bergamot are both rich in linalool and linalyl acetate (1): compounds that have been found to promote relaxation. Lavender is considered the oil used most frequently overall, and with good reason considering its calming effects.
  • Wild orange with the component limonene, found in all citrus oils, is also commonly used to help with reducing anxiety.
  • At In Balance we talk in depth about our body type how  individuals functions best on their own fuel mix of foods, which won’t look exactly the same as someone else. Similarly, an essential oil that works like a charm to promote relaxation for one person (i.e. wild orange) may not be as effective for someone else, who will reach for the lavender oil every time.
  • Other oils with calming properties are Vetiver and Roman Chamomile.

How to use and apply these essential oil:

  • aromatically
    • These oils can be diffused in the bedroom to create a calming environment.
    • If you don’t have a diffuser, put a drop or two in your cupped palms, rub hands together, and inhale deeply to allow the scent to get all the way into your amygdala gland (the emotional warehouse) in your brain.
  • topically
    • Rub a couple drops of oil on the bottom of your feet, ideally bottom of the big toe.
    • Another option is to add oil drops to ½ tsp. of a carrier oil like olive, jojoba, or coconut to give you more coverage.
    • General rule of thumb is to use less and more often (i.e. 1-2 drops per application).
  • internally
    • Place one to three drops of Lavender or Bergamot essential oil in a warm, herbal tea (Chamomile, Lemongrass, etc.) or another favorite decaffeinated beverage about 30 minutes before going to bed.
    • Add one to three drops of Lavender into an empty capsule and swallow about 30 minutes before bed.
  • High quality oils are potent and for children especially start with 1 drop diluted with ½-1 tsp. of the recommended carrier oils before application.

Finding a solution for a more restful sleep could be the best gift for you this season. Review the dietary and lifestyle recommendations from our In Balance team and add the holistic support of  an essential oil to help your mind and body relax and restore.

Do you already use essential oils? Do you have questions about them and how to source quality oils? Do leave us a comment or visit Karen over at Real Food Matters to learn more about essential oils for health!


Sources and resources


* The information in this article is based on the use of certified pure, therapeutic-grade essential oils: an oil less than this quality may not produce the desired results.  

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