Sleep has been an issue for me for my entire life and I am always looking into what solutions can help me sleep deeper, longer, and stay asleep all through the night. In the podcast, I talk about several essential oils that help to support sleep and ways to use them. 

Oils for Better Sleep

Sleep Oils and Combinations

• Serenity (topical and/or diffused)
• Lavender (topical and/or diffused)
• Serenity Blend (Doterra) and Balance Blend (Doterra) (diffuse or topical)
• Lavender and Wild Orange combo (diffuse)
• Lavender and Vetiver mixed with FCO (topical)
• Vetiver
• Roman Chamomile (topical and/or diffused)
• Marjoram (diffused)
• Vetiver
• Cedarwood
• Geranium
• Breathe Blend (Doterra) (for congestion topical and/or diffused)

Ways to apply oils for sleep

Recipe 1: Combine 5 drops geranium and 5 drops lavender with ¼ cup Therapeutic Bath Salts; dissolve in warm water bath.  

• Dilute as recommended, and apply 1-2 drops essential oil to spine, bottoms of feet, or back of neck.
• Diffuse into the air – drops according to your diffuser (typically 4-5 drops)
• Add 1-2 drops to warm bathwater and bathe before sleeping.
• Hand Inhale – apply 1-2 drops to hands then cup and inhale.
• Massage – 5-10 drops to 1 tablespoon fractionated coconut oil and massage on back, arms, legs and feet. Can try to apply over heart.
• Add 1-2 drops to your pillow before sleeping.
• 2-5 drops to distilled water in a small glass spray bottle, and mist into air or on linens. 

How to use oils to fall asleep or stay asleep

• Lavender (topical and/or diffused)
• Serenity (topical and/or diffused)
• Orange (topical and/or diffused)
• Roman Chamomile (topical and/or diffused)

 Blend 1: Combine 6 drops Invigorating Blend (Citrus Bliss) with 6 drops lavender.  Apply to blend to big toes, bottoms of feet, 2 drops around navel, and 3 drops on back of neck.

 Blend 2: Combine 2 drops Roman chamomile, 6 drops geranium, 3 drops lemon, and 4 drops sandalwood.  Add 6 drops of this blend to your bath at bedtime, and combine 5 drops with 2 teaspoons fractionated coconut oil for massage after bath.

 The links above may include some affiliate links. This means that at no extra cost to you, the vendor gives me a little thank you for referring you to their site.

Essential Oil Rollers and Room Sprays

Peaceful Sleep

20 drops each in a 10ml roller bottle and then top off with FCO:

• Frankincense
• Sandlewood
• Balance
• Lavender

Sleep Room Spray

• 5 drops Lavender
• 5 drops Wild Orange Essential Oil
• 3 drops Roman Chamomile Essential Oil (optional)
• 4 ounces Distilled water

Mix ingredients in a small spray container. Use this to spray the air, bed, pillow, sheets, windows, favorite stuffed animals or favorite blankets.

Sleepy Time Roller

• 3 drops clary sage
• 2 drops vetiver
• 2 drops lavender
• 2 drops roman chamomile

Add to a 1/6 oz (5mL) roller bottle, top with fractionated coconut oil. Roll on feet before bed

Knocked Out

• 15 drops Balance Blend (Doterra)
• 15 drops Serenity Blend (Doterra)
• 15 drops Ylang Ylang
• 15 drops Vetiver
• 15 drops Bergamot
• 15 drops Roman chamomile
• 3 drops patchouli

Apply to the bottoms of the feet or spine.

Stay Asleep

In a 10 ml roller bottle combine,

• 30-40 drops vetiver
• 30-40 drops Lavender
• 10 drops Frankincense

Top off with fractionated coconut oil.  Apply to bottoms of feet at bedtime

The links above may include some affiliate links. This means that at no extra cost to you, the vendor gives me a little thank you for referring you to their site.

Links Mentioned:

• Master Essential Oils Website
• Facebook Fan Page – www.facebook.com/MasterOils

Podcast Episodes

Uses for Peppermint Oil

Home Use

Calm a the Tummy. Just one drop of peppermint oil rubbed on the stomach or taken internally can calm indigestion, an upset stomach or other internal digestive commotion. A must-have when traveling!

Restore Vitality in the Mouth. When your breath is sharp and your mouth feels furry, peppermint oil with water (and lemon oil) creates a healthy, refreshing mouth rinse that leaves a lasting crisp, clean feeling.

It’s About Air Flow. When sinuses seem to be clogged, and throats swollen and scratchy, diffuse peppermint oil (or apply topically on the chest) for almost immediate relief and revitalizing air flow. Peppermint acts as an expectorant and may provide relief for colds, cough, sinusitis, asthma, and bronchitis.

Cool the Joints. When the ravages of time wreak havoc on your joints, leaving that hot and achy feeling, peppermint oil mixed with lavender oil cools like an ice bath, but you to stay warm and dry.

Feel Full, Faster. It’s about feeling full, and not overeating. The aroma of peppermint oil has the ability to make you feel full, faster… especially if you breathe it in during a meal!

Cool Your Tootsies. If you’ve been on your feel all day or religiously wear hard soled shoes, just add peppermint oil to a cold water compress to cool your overworked, over heated tootsies.

Perk Up. The invigorating aroma of peppermint is a wonderful, non-stimulating way to perk up on long drives, in school, during late night homework or any other time you need to “burn the midnight oil.”

Energize Your Lather. Some shampoo and conditioner combos can make you want to go back to sleep. No energy. No pep. No fun. Not good. Add peppermint to your potions to stimulate the scalp, energize and wake up! The oil is an antiseptic in nature, and can also help remove dandruff and lice.

Seasonal Threats Beware. Peppermint oil has the ability to relax smooth muscles in the body — the same muscles that line our airways and become affected in allergy season. Peppermint oil (with lemon) should certainly be another arrow in your allergy treatment quiver!

Chase Away Tension Headaches. Got a mind numbing headache? A few drops of peppermint dabbed on your temples, neck and sinuses can quickly spring into action and chase that headache away!

Help Kids Get on the Ball. The next time Junior is a little unresponsive to all that is going on with school and homework, try spritzing a little peppermint on his shirt before study time, placing drop on the tongue or under the nose for improved concentration and alertness.

Seep, Soak & Revitalize. After a long day, apply peppermint, let it seep in and then soak in a warm bath or shower. The refreshing peppermint vapor will make you feel cool, relaxed and energized again. 47. Add a Refreshing Kick to Your Tea. Just one drop of peppermint oil can add life to any herbal tea (without having to add lots of sugar) while also aiding in normal digestion or to relieve heartburn.

A “Should I Work Out Today?” Antidote. You ask yourself this question. It’s OK. Using peppermint oil prior to exercise immediately awakens your senses and gets you in your right mind so you can crank.

A Snack Vendor’s Nightmare. When you get that mid-morning craving, diffuse peppermint oil to reign in the urge to snack on junk food, or anything else that might appear before you.

Cooking & Food

Add Zip to All Things Chocolate. Enhance your chocolate in a gazillion ways: gourmet hot chocolate, mint brownie frosting, peppermint bark, peppermint patties, peppermint brownies, peppermint chocolate Bundt cake, red velvet cupcakes with white chocolate peppermint cream cheese, yum!

Brisk, Delightful Confections. Peppermint chiffon cake, homemade candy canes, butter mints, peppermint ice cream, peppermint glaze over pastries and cookies, homemade peppermint patties.

Unforgettable Beverages. Peppermint water on ice, peppermint mocha, peppermint tea, peppermint hot chocolate, that’s right … it’s all delish.

Body & Mind

Wake Up Your Mind. Peppermint oil activates the limbic function in your brain.  The limbic function helps control things like emotions and long-term memory and is related to olfactory structures in your nose.

An Itch Fix. If you have the after effects of a sunburn where skin is a little warm and itchy, apply a drop of peppermint oil (mixed with lavender) to cool, soothe and stop itching.

Theme Park Relief. If you’ve got that “Oh my gosh, I can’t believe I just went on a spinning ride” feeling, four or five drops of peppermint rubbed on the stomach can calm smooth stomach muscles and help dispel discomfort.

Travel to the Arctic, Without Traveling. When you add a few drops of peppermint to your ice water, it not only improves the taste, but also leaves you with a feeling of cool, refreshing arctic wind in your airways!

Burrow No More. If you find a tick has decided to make your skin its home, just give that tick a nice bath of peppermint oil with a cotton swab. The tick will stop burrowing, remove its head and then he’s yours.

Don’t Make It Easy on the Critters. Many household bugs do not like peppermint oil — ants, aphids, beetles, plant lice, mice and cockroaches try to steer clear of peppermint. Just add to water in a spray bottle and spray where you think pests grace you with their presence!

Clean Naturally. Peppermint oil is a wonderful natural cleaning agent because it has antifungal and antibacterial properties. Spray on countertops and bathroom surfaces, scrub, and enjoy cleaner clean.

Sleep like a Baby. If you find you are having a hard time sleeping, peppermint oil helps activate cold-sensitive receptors in the skin and mucosal tissues. When used this way, it may help with insomnia.

Quell Apathy. When you’re with someone who feels gloomy or like they “just don’t care”, ask them to try peppermint oil (aromatically, topically, or internally) to stimulate their mental sharpness and focus.

It’s About a State of Mind. Someone’s mental outlook can be a game changer. If they are shocked, stressed out or nervous, peppermint oil may help restore feelings of normalcy and balance.

Alleviate Internal Strife. When used topically or internally, peppermint is a favorite for fresh relief from cramping, indigestion to diarrhea. Skip the antacids and go with peppermint oil!

Leap from Lethargic. Feeling lethargic or in a brain fog? Peppermint has been known to improve blood circulation and awareness, leaving you with an energized, awake feeling.

Go Eight-Leg Free. When you diffuse peppermint into the room, you’ll notice fewer spiders. Why? They don’t like it.  It’s safe, contains no harsh chemicals or pesticides. It doesn’t kill the spiders, but forces them out.

Recipes

Seasonal Threat Trifecta Roller

In a glass roller bottle, add drops of oil and fill the remaining space with Fractionated Coconut oil (can be purchased through your wholesale doterra account).

For Adults:

• 8 drops of Lavender
• 8 drops of Lemon 
• 8 drops of Peppermint
• 8 drops of Melaleuca (optional)

For Children use 2-3 drops of each oil for a more diluted ratio.

NOTE: This blend contains one or more oils which are photosensitive which means it may make your skin more sensitive to the sun than usual for 12–24 hours. I roll this blend when the sun won’t shine on it – such as the feet where sock will be covering.

After Sun Spray

Ingredients: 

-16oz. glass spray bottle
-1 cup + 1 tablespoon organic Aloe Vera Juice
-1/4 cup Fractionated Coconut Oil (coconut that is liquid at room temperature) 
-1 teaspoon organic Vitamin E Oil drops
-10 drops Lavender Essential Oil
-10 drops Peppermint Essential Oil
-5 drops Frankincense or Melaleuca essential oil

Instructions: 

Fill 16 oz spray bottle almost to the top with all ingredients. If using 100% Aloe Vera gel, use half water, half aloe. Shake well.
Apply frequently, up to every 15 minutes, when first burned.

? The links above may include some affiliate links. This means that at no extra cost to you, the vendor gives me a little thank you for referring you to their site.

Links Mentioned:

• Master Essential Oils Website
• Facebook Fan Page – www.facebook.com/MasterOils
• Doterra Peppermint Beadlets – https://media.doterra.com/us/en/pips/doterra-peppermint-beadlet.pdf

Podcast Episodes