Recipes for Better Sleep Tonight

Tick-tock. Tick-tock. With each passing minute, your anxiety about not getting to sleep escalates.

You toss and turn. Flip and flop. Try every trick in the book, and YOU ARE STILL AWAKE!

Your partner is snoring. Your mind is racing and worrying. It’s too hot. It’s too cold. You are stressed. You have heartburn.

Poor sleep is more than just a major nuisance, it’s a health epidemic that’s been linked to chronic disease, weight gain and more.

If you have suffered from poor sleep for 10 days or more, it’s time to say, “NO MORE!” There are several causes of poor sleep, but before you reach for a potentially addictive pharmaceutical solution that could come with nasty side effects, try these easy recipes for better sleep.

Essential Oil Recipes for Better Sleep

Liquid Sleep

Doesn’t this sound divine and just what you’re looking for? This combination covers just about anything from anxiety to pain that might prevent you from getting adequate ZZZZs.  

Ingredients: 10 drops Roman Chamomile, 10 drops Wild Orange, 20 drops Vetiver, 20 drops Lavender, 10 drops Cedarwood, 10 drops Ylang Ylang

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Bedtime Musk

This trio packs a mighty sleep-inducing punch and is great for women and men who appreciate a solution without a floral scent. With its calming, anti-inflammatory and toxin-ridding properties bedtime musk is a great recipe for better sleep.

Ingredients: 3 drops Balance, 3 drops Vetiver, 3 drops Cedarwood

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The New “Sleeping Pill”

Serenity Restful Complex is your dream come true, a soft-gel with sleep-supporting extracts such as Lemon Balm, Passionflower and German Chamomile, Lavender, plus L-Theanine, which is an amino acid that acts like a dimming switch in your brain. As the name suggests, pure serenity!

The New “Nightcap”

It’s time to nix the nightcap—at least the alcohol variety that may leave you drowsy, but certainly messes with your sleep cycle. Here’s a recipe for one that won’t leave you hung over the next day:

Mix 1 drop of Lavender and 1 drop of OnGuard by doTerra with hot water and 1 tablespoon of raw honey. Ummm, good!

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Sleep Apnea Solution

Anyone who has tried to sleep with a CPAP device on craves something better. Our sleep apnea solution recipe helps you breathe through the night so you can sleep like a baby. Just use 1-2 drops of Breathe by doTerra over your chest and throat (you can dilute it if necessary with 3 drops of fractionated coconut oil), 1 drop of Arborvitae on lower part of the neck, 1 swipe of Immortelle blend over your thyroid and 3 to 5 drops of Breathe in a cold water diffuser by the bed.

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Ways to Apply Your Essential Oils

One of our favorite ways to de-stress and prep for bedtime is to take a 20-minute bath with Epsom salts and add either the Liquid Sleep or Bedtime Musk solutions. You can also make a lotion with ¼ cup coconut oil, ¼ cup cocoa butter and your favorite sleep-inducing essential oils. One of the best sleepy-time routines for kiddos is a bedtime, essential oil infused, bath topped off with a rub of sleep-inducing lotion. Another very popular way to apply essential oils is to make your own aromatherapy roll-on with fractionated coconut oil and essential oils. You can order the aromatherapy roller-ball applicator online. And, of course, a diffuser is also easy and practical.

Tips for Recipes for Best Sleep

  1. When in doubt, reach for Vetiver. I literally had a patient who was hooked on ZZZQuil tell me today “that Vetiver! It’s … like … WOW!” So, she’s no longer on “the Quil” but she’s hooked on the Vetiver …an addiction I’m happy to report has absolutely zero side effects other than promoting a good night’s sleep.

  2. Experiment to find which essential oil your body responds to best. Since everyone is different, oils can help everyone differently.

There’s still time to join my 7-Day Sleep Education event at the end of this month! It’s FREE, and I hope you invite friends and family members to join in on the education and fun! EVERY day, even though we’ll talk all aspects of sleep, I promise to keep you awake with the chance to win daily raffles and giveaways. You will also take away incredible bits of clinical knowledge about how to get the best sleep of your life! Sign up here to be a part of our 7-Day Sleep Education Online event!

Tell us about your favorite recipe for better sleep.

Melissa Esguerra