5 Steps to Getting A Good Night’s Sleep

Anyone tired out there?

You need sleep. You want sleep. How can you get it?

If you’re anything like me, it’s not only you that’s not sleeping. I mean, I have kids and a snoring husband. At least one of those things wake me up at night if I don’t wake up on my own, so how can you get a good night’s sleep?

I’ve read books and listened to webinars on sleep and its importance. I also know that I’m a 8-9 hour a night sleeper (at least that’s what I need). So here’s what I do to have a good night’s sleep.

Step 1: Quit the Caffeine
Personally, I need to be done with any caffeinated drinks at Noon. If I have any after that – I can count on trouble falling asleep.

Step 2: Eat a lighter dinner
This is a rule from Ayurvedic teachings. When you eat a light dinner and close the kitchen early (it’s 6:00 here) your stomach has time to digest the food and won’t keep you up at night. I only have water or herbal tea after 6:00 if I can help it. Bonus: You just might lose weight when you take out night eating – try it!!!

Step 3: Establish a nightly routine or ritual
Another Ayurvedic lesson – figure out what works for you and use it every day! For me, I like to take a bath with some relaxing Lavender oil followed by self-massage (Abhyanga in Ayurvedic terms) with either Cel-Lite Magic Massage Oil (from Young Living) or good old sweet almond oil – I like Viva Naturals Sweet Almond Oil 16 fl oz, 100% Pure and Hexane Free, Ideal for Skin and Hair with Lavender or Cedarwood in it. Both of those are relaxing and calming. I turn off electronics an hour before bed, take my nightly probiotic, and read a little bit.

Step 4: Keep the room dark and cool
Light from streetlights, cars, or neighbor’s houses can affect your sleep quality. Get room darkening curtains and keep the thermostat between 60-67 degrees.

Step 5: Diffuse or use oils topically
Essential oils have been key in our family’s sleep routines. Tranquil roller goes on my kids’ feet. Lavender on my own. Cedarwood is in the center of my forehead or on my crown and Valor is on my husband’s big toes (for snoring). I keep Peace and Calming II in my bedside drawer in case I wake up at night and can’t get back to sleep. We diffuse Cedarwood and Lavender throughout the night (and turn the diffuser light off!).

What kinds of things do you try at home? I would love to hear about your sleep routines!

As always, if you are interested in getting Young Living oils of your own, click HERE!!

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