This Essential Oil Bath Blend Will Help and Enhance Your Sleep
Insomnia is, for lack of a better term, miserable. It is a condition where one finds it either difficult to fall asleep or difficult to stay asleep. About 30% of US adults show symptoms of insomnia and 16% of people suffer from it worldwide. Not getting enough sleep can take its toll on the body, mind, emotions, and spirit. If you are not fully yourself when you are hungry then you are definitely not yourself when you are tired.
Not getting enough sleep, or a good quality sleep can even hurt your relationships.
Electronics and Sleep
In addition to the bath essential oil recipe I am going to share with you below, I want to give you a tip that was shared with me by my friend Dr. Partha Nandi, M.D. He told me that our cell phones emit a form of radiation and that it is wise to make sure they are far away from our bodies especially when we sleep. It is vital that we keep cell phones a minimum of five feet away from our beds and ideally leave them in a separate room.
Another thing to watch out for is other screen time such as looking at televisions, iPads, tablets, and computers. The blue light emitted from our screens confuses the part of our bodies that regulates melatonin. Melatonin is an important hormone that is secreted by the pineal gland and is related to our ability to sleep.
For the best sleep quality, it is recommended that we turn off all electronics at least an hour before bed.
Insomnia Busting Essential Oil Bath
In addition to making sure you are set up for success by having healthy boundaries with your electronics, I recommend a nice, warm bath to help soothe and calm your senses so that you can fall asleep easily.
- ½ cup of milk (almond or coconut is recommended)
- 3 drops of lavender
- 2 drops of Roman Chamomile
- 1 drop of Ylang-ylang
- 1 drop of Clary Sage
- 1 drop of Marjoram
- Run a warm bath
- Pour milk into a small bowl.
- Add lavender and chamomile
- Pour the mixture from the bowl into the bath.
- Soak yourself until the warm water cools to almost body temperature.
- Dry yourself off and go to bed.
Once you are in bed, relax and focus on your breathing. Once you find your mind wandering, let it. Allow the abstract to pull you into a dream like state. If you find your mind thinking either about the past or the future, bring your focus back to your breath.
Breathing and Sleep
Make sure that you are breathing through your nose for best results in oxygenation. Many people struggle with sleep because they are what is known as ‘mouth breathers’. When you breathe through your mouth instead of your nose you actually over oxygenate.
One way to help fix this is to place tape over your mouth while you sleep and even while exercising, training yourself to breathe through your nose. This simple switch can make a huge difference in your energy levels and ability to sleep well.
An Introductory Guide Essential Oils and Aromatherapy, By Sonoma Press, 2014 Sonoma Press
The Oxygen Advantage: Simple, Scientifically Proven Breathing Techniques to Help You Become Healthier, Slimmer, Faster, and Fitter, By Patrick McKeown, HarperCollinsPublishers, 2016