Beat the Bedtime Blahs: Seven Tips for a Better Night’s Sleep

24 April 6, 2016 - Aromatherapy, At Home, Essential Oils, Mental Wellness, Mind & Spirit, Personal Care, Wellness, Young Living Beauty Products, Young Living Lifestyle, Young Living Personal Care

How you end the day makes all the difference. Your evening routine can either set you up for a cheerful and fulfilling day or one full of frustration and exhaustion. Here are seven steps you can take to create a successful bedtime routine that will give you more restful nights and more productive days.

  1. Set an alarm for bedtime.

    Try setting an alarm for one hour before you’d like to be settled in bed to remind you that it’s time to step out of your day and start winding down.

  1. Drink up!

    Since you end up going 6–8 hours without any liquid at all, drinking water throughout the day and before you hit the sack is essential to keeping yourself hydrated. Try adding Lavender Vitality™ essential oil to your water or herbal tea for a calming influence. Aim for an hour before bed, so you aren’t waking up in the middle of the night for a bathroom trip.

  1. Give yourself a little face time.

    Make sure to give your skin and teeth the TLC they need. Refresh and renew your face with a mild wash such as our ART® Gentle Cleanser. You should also use gentle products on your teeth that are free of synthetic dyes and fluoride such as our Thieves® AromaBright™ Toothpaste and Thieves Fresh Essence Mouthwash. Taking time to establish and follow this important hygiene ritual will help you feel fresh and relaxed before bed and can signal to your brain that it’s time to calm down.

  1. Take notes for tomorrow.

    Write down a brief game plan for a productive tomorrow. While creating your list, remember to envision the kind of day you’d like to have, how you’d like to feel, and the top priorities you’ve got in your sights. Get it down on paper and you won’t spend hours trying to fall asleep thinking about what your day might look like.

  1. Set yourself up for success.

    The night before, prepare your outfit, your breakfast and lunch, or complete other tasks you’d usually take care of in the morning. The fewer tasks looming over you, the quicker and happier you will be getting out of bed in the morning.

  1. Ditch the tech and read a book.

    The light from electronic screens can trick your mind and body into thinking it’s still light out. Try leaving technology out of your bedroom to help you shift into to a calm, relaxed, and clear state.

  1. Add essential oils to your routine.Stress Away

    Try diffusing LavenderStress Away™, or your favorite blend of essential oils with comforting aromas as you prepare for bed. Rubbing a couple drops between your palms and brushing them over your pillow can also boost the relaxing aromas and can make jumping into a cloud of pillows and blankets feel extra luxurious.

Once you’ve worked out a routine that helps you sleep well on a regular basis, create a ritual of those steps so your body and mind is prepared for a good sleep and a successful day ahead.

What other nighttime routine steps and tips work best for you? Share with us in the comments.

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50 Comments

  • Theresa Pauletti January 26, 2017 - 5:51 pm Reply

    We diffuse Cedarwood, Lavender and Peace and Calming. We love it!!

  • Tina Whitley January 3, 2017 - 9:03 pm Reply

    Cedarwood everywhere!!!!!!!

  • Adelaida Rivera January 3, 2017 - 8:28 pm Reply

    Cedarwood, peppermint & lemon diffused😌. Alternating with Bergamot, StessAway, and Dream Catcher to name a few. A drop of thieves vitality on toothbrush and intake a drop of frankincense vitality & thieves vitality to support my immune system. Beauty routine includes the Art beauty line. Great article!

  • Robyn January 3, 2017 - 5:23 pm Reply

    A tiny roll of Rutalava (when I can get it!)

  • Melissa Delargy January 3, 2017 - 5:12 pm Reply

    Frankincense is my go to oil at bedtime! I rub it on my wrists and if I need a little extra boost I dab it behind my ears and behind my neck.

  • Mary Lowey January 3, 2017 - 3:52 pm Reply

    Lavender & Cedarwood, nightly routine! I also toss Thieves into it a few times a week. Love the smell of the Lavender and Cedarwood about 30 minutes after it’s been diffusing, as I start diffusing before bedtime to fill the room with the aroma.

  • Jenny Kauffman January 3, 2017 - 3:23 pm Reply

    White Angelica and valor.
    Frankincense, Gentle Baby, cedarwood.
    Lavender, vetiver/Cedarwood.
    Peace & Calming II, Lavender.
    RC, Lavender, purification.

  • Sara Miller January 3, 2017 - 2:23 pm Reply

    I’be been diffusing cedarwood and orange lately! Love it!

  • Sharla January 3, 2017 - 12:51 pm Reply

    Here is the important thing to remember- keep trying the oils until you find what works for you, whether it’s a single, a blend, or your own blend. Don’t give up! We are so blessed to have these wonderful gifts from God, and they work! Each of us is unique – you’ll find what you need 😍

  • Chyrl October 29, 2016 - 2:50 pm Reply

    I rub lavender and thieves on my feet. I do the lavender first and relax. Right before I feel like I am going to doze off I put Thieves on for immune support. Also because it helps me to sleep better.

  • Adriana October 26, 2016 - 8:26 pm Reply

    Lavendar and cedarwood!

  • Claudine October 23, 2016 - 2:30 pm Reply

    I LOVE RUBBING ON STRESS AWAY AND LAVENDER.

  • Mindy Chin October 18, 2016 - 2:45 am Reply

    I’ve tried combining Lavender, Cedarwood, and Clary Sage in a roller bottle as a Bedtime Roll-On for my husband. He has trouble sleeping. Somehow, it didn’t work. So a friend told me about diffusing R.C. with Lavender. I tried it and Voila! My husband slept soundly for the night.

    • Patti October 24, 2016 - 2:14 pm Reply

      Thanks!!

    • marlene October 25, 2016 - 12:25 pm Reply

      Hi Mindy, how many drops of each?

      thanks

      • Kathy January 3, 2017 - 2:51 pm Reply

        How many drops do u use for. Rc n lavender??

    • Deb Swyters October 30, 2016 - 6:23 pm Reply

      Oh I am going to try this!!!!

  • JB October 17, 2016 - 10:51 am Reply

    Lavender in my hair products while showering before bed. The steam magnifies it — so calming! Also, sleep roller and brain shut down roller before reading a bit and then it’s lights out.

  • nelz nunez October 12, 2016 - 7:55 am Reply

    Stress Away & Lavender is one of my favorites, but I can’t dismiss Lavender & Cedarwood. Simply heavenly with as little Vetiver. Perfection!

    • stacy daumeyer October 16, 2016 - 4:54 pm Reply

      Lavender, Stress Away and Cedarwood! Sleep like a baby

  • Stacey Nounnan October 11, 2016 - 1:24 pm Reply

    My new favorite sleep blend. 3 drops Stress Away and 2 drops Idaho Balsam Fir. Excellent nights sleep

  • Gisela Rust October 11, 2016 - 1:12 pm Reply

    Does anybody know what to do if you have night mares. My husband is a worrier, he has night mares almost every night about things that might or could happen.

    • Emily Ward October 13, 2016 - 10:31 am Reply

      Gisela, what we think about…comes about. I’d encourage your husband to replace thoughts of worry with thoughts of love and gratitude. For example, one cannot have the emotion of love at the same time they have the emotion of worry. If he is open, ask him to consider visualizing or journaling what he wants instead of what he doesn’t want. Consider reducing negative Influencers like news. YL has so great emotional EO’s like Release, Stress Away, etc. I also like to use a gratitude journal to write down five things I’m grateful for that day as I enjoy my favorite YLEO being diffused. Blessings!

      • Angela Soderland December 20, 2016 - 7:09 pm Reply

        Emily, what great ideas! A gratitude journal is inspiring, because it helps you stop, think, appreciate, and count your blessings in a day with happenings that otherwise would be forgotten. Thank you for sharing. Also, remember that prayer helps so much, too!

    • Nicola October 15, 2016 - 2:39 pm Reply

      I would try present time, it’s expensive but l think worth every penny. He is not living in the present and fear really only comes from living in the past or the future, the unknown. Present time will bring him to just being in the now, it’s an awesome oil.

    • Marcia J Clark October 15, 2016 - 6:51 pm Reply

      Bergamot is great for emotional support! Try it with Peace and Calming II in the diffuser. I love that combo!

    • Ceceilia Campbell October 15, 2016 - 9:10 pm Reply

      Gisela, I read a tip from one of our YL members who said that cedarwood caused some people to have nightmares, or wild dreams. We have tried several different sleep blends that work well, but I stopped adding the cedarwood after I read that. We started using lavender only. I put a rollerball on my lavender so that it would go on quicker. Apply lavender to your common pulse points (temples, down the neck from behind your ears, wrists and your big toes as well as the tip of the next toe).

    • Jen Oscapinski October 19, 2016 - 10:27 pm Reply

      Try Dream Catcher!

    • Karla Ulmer October 22, 2016 - 2:08 pm Reply

      Purification on the bottoms of your feet.

  • Darcy October 10, 2016 - 7:52 am Reply

    I diffuse 2 drops each of lavender, cedar wood, vertiver, and stress away at bedtime. Everyone sleeps great, including the dogs!

    • Jen October 19, 2016 - 10:28 pm Reply

      Try using Dream Catcher!

  • Cheryl October 8, 2016 - 10:40 pm Reply

    Relaxing in my Lavender Bath with the spa jets running, followed by a cup of Chamomile Tea with a drop or 2 of THIEVES Vitality turns me to butter!😴💤

  • Karen Elmore October 8, 2016 - 5:29 pm Reply

    Definitely Lavender is always in my daily routine. At night, I put 4 drops in my diffuser and then, place two drops on each side of my pillow. The next thing that I know..I’m asleep. 🙂
    Also, I use Stress Away–two drops on my palm along with Present Time. Breathe it in and rub it on the back of my neck. Ah…wonderful!! Present Time and Stress Away are absolutely fantastic!! My favs!!
    LOVE my Young Living!! ^_^

  • Debra October 6, 2016 - 6:17 pm Reply

    make a spray of lavender for your hair not only will you be able to smell it throughout the night but the next day your hair will smell great too.

  • Terrsa September 21, 2016 - 7:30 am Reply

    Debbie, do you mix the 4 drops of each on a Rollin bottle or use straight from each bottle

  • Amanda July 13, 2016 - 1:33 am Reply

    I use the Tranquil Rolleron.

  • pamela May 31, 2016 - 12:17 pm Reply

    My thoughts and experience are that the bedtime routine should be initiated after dinner. A slow decent to sleepy time. Example : Eat, go out for a walk or bike ride or yoga routine… come back to the house start to unplug from electronics: TV, Computer,cell phone ect…no sugar before bedtime !
    Take a hot shower and dab a little lavender behind your ears or on the bottom of your feet…. Start to Diffuse your favorite scent to help calm…. read, draw, be thankful…. go to sleep…. The routine is important with your self and your children. good night sweet dreams

  • Molly Brose May 18, 2016 - 8:01 am Reply

    I love your Valor Essential Oil Blend when massaged on my back, my 3 1/2 year old daughter’s, and also my husband’s. My Mom does this nightly too!

  • Joanne joyner April 23, 2016 - 9:08 pm Reply

    I like peppermint, lavender, and stress away. I am going to try the cedarwood. I love my oils.

  • Joan April 21, 2016 - 1:45 pm Reply

    Does anyone know if you can put essential oils in the water used in a CPAP machine?

    • Young Living April 21, 2016 - 2:16 pm Reply

      Hi Joan, great question! We would not recommend using essential oils in conjunction with a CPAP machine in any manner as the oils may damage the plastic components of the machine. Thanks for stopping by!

    • Ann Aleen Bird October 7, 2016 - 7:03 pm Reply

      No, the oils will eat the plastic of the humidifier which heats the water and turn it from clear to white.

  • Pame French April 19, 2016 - 7:29 pm Reply

    Lavender Vitality in my tea has helped me to unwind before bed.

  • Debbie April 16, 2016 - 3:05 pm Reply

    I use 4 drops of lavender, 4 drops of cedar wood, and 4 of stress away every night, and place a dab behind my ear of cedarwood

    • Daniel Hennessy April 18, 2016 - 2:10 pm Reply

      So do we! Great combo!

      • Debra October 13, 2016 - 12:00 am Reply

        How do you use the lavender, cedar wood, and stress away? Do you diffuse, topical, or drink?

  • Paula Vandervoort April 7, 2016 - 5:42 pm Reply

    I diffused Lavender for a while and then found that I liked it better on my feet. My favorite for diffusing at bedtime are Cedarwood and DreamCatcher. I breathe in a drop or two of Cedarwood and rub the remainder on both sides of my pillow so that whichever way I turn, it’s there. The smell is heavenly. It’s a great combination.

  • Pauline L. Bruch April 7, 2016 - 7:42 am Reply

    Those are very good tips and I am going to do them. Thanks for sharing.

  • Heath Tyler April 7, 2016 - 4:47 am Reply

    I like to put a drop of Cedarwood on my fingers and rub it behind my ears.

  • Jessica April 6, 2016 - 10:46 pm Reply

    Lavender and Cedarwood = Drool

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