My top tips for the best sleep ever

My ritual of diffusing oils for deep + restful sleep started earlier every night back in January. One of my intentions for 2017 was to get up an hour earlier every morning to accomplish some BIG goals I had/have. Now that we're a little more than half way through the year I can say that waking up an hour earlier each morning has changed my life. I start my day with THESE practices to totally hook my day up and achieve my daily goals. This is one of my go to sleep blends that has an amazing woodsy aroma + natures version of liquid Ambien (2 drops each: cedarwood, lavender, vetiver)

Speaking of sleep.. Are you getting enough Zzz's a night? Millions of people suffer from lack of sleep. I know I did for quite some time..

I would be able to fall asleep with no problem. Staying asleep throughout the night was another story.

Like clockwork, I would wake up every morning between 3 - 4 AM and be up for the rest of the day. If by chance I was able to go back to sleep it wouldn't be until 5 or 6AM and then next thing you know 30 minutes later, my alarm would go off to start the day. I couldn't show up as my best self for my clients and yoga students. It started to wear me down. I wasn't living in my optimal state and it was hard to get through my work day. I needed caffeine to get me going and I'd be so tired come the afternoon. After struggling with this for several months, a friend told me to try doTERRA lavender for my sleep issues because it worked for her. I was definitely skeptical and kinda brushed it off because I used essential oils in the past and they didn't do anything for me. I was never impressed by the aroma or effectiveness. I didn't realize there was a difference between store bought oils (I bought mine in the past from Whole Foods) and doTERRA therapeutic grade essential oils.

Once she gave me a sample of lavender to try is when everything changed for me. My nose knew the difference right away.

Just a few drops on the bottoms of my feet every night was what really helped me sleep through the night for the first time in so long!! I started becoming a believer in these powerful oils. This then led me to use the oils for my digestive issues and from there I incorporated them into my health coaching practice because of how quickly the oils were helping me to heal and the difference I felt in my mind + body. I couldn't keep them a secret and knew it was a disservice if I did. I recently listened to a talk from one of our doTERRA leaders on sleep and here are some of the studies found with sleep deprivation:

* as adults we are sleeping 2 - 3 hours less than adults in the 1950's
 * when we're sleep deprived we crave caffeine and sugar
 * lack of sleep is directly linked to weight gain
 * studies show that if you sleep 5 hours or less a night, your likelihood of obesity is increased by 50% * the hormone grehlin is activated in the body when your sleep deprived and it encourages the brain to begin cravings things like carbs and sugar * being sleep deprived is linked to stress
 * lack of sleep diminishes your immunity so your more susceptible to getting sick
 To lead an optimal life + feel your absolute best one thing is for sure - it's directly linked to your quality of sleep.

Here's what I do to make sure I get the best sleep ever:

  • I sleep in complete darkness ( your pineal gland will go off if there is light and it will tell your body to stay awake) turn off all lights + electronics, from chargers, computers, diffusers, clocks, etc). Try to avoid bright light at least an hour before going to bed. Darkness will help your body begin producing melatonin, a hormone that naturally regulates sleep.

  • Make sure your bedroom is slightly cool. You don't want your sleeping oasis too warm or too cold.

  • Limit caffeine in the afternoon (caffeine has a half life of 7-8 hours). I never drink caffeine past 2PM because it will definitely throw off my sleep.

  • Brain dump - ever feel like you have so much going on in your brain and you can't turn it off? Yea of course we all have. If this is something you struggle with on the regular, get out a journal and write out everything going on in your brain. All your worries, stress, things to do, etc. This will help you relax and calm your brain + nervous system so you can drift off to la la land.

  • Eat low carbs and sugars in evening - Try not to eat a heavy meal or sugar before bed. Your body will have to work extra hard to digest your food while you sleep and more than likely cause you to wake up. Also, be mindful of your alcohol consumption before bed.

  • Wind Down – Your body needs time to shift into sleep mode. I usually diffuse lavender or the blend Serenity 30 minutes before bed while reading.

  • Use Calming Essential Oils – essential oils like Lavender and Bergamot are rich in linalool and linalyl acetate, compounds that have well-known relaxing properties. These oils can be diffused aromatically to create a calming and peaceful environment, perfect for getting a good night’s sleep. They both calm the nervous system, which helps calm down all the thoughts that go through your head when your head hits the pillow.

They can also be used topically and taken internally to calm the nervous system, promote relaxation, and lead to deep + restful sleep. Try placing two to four drops of Lavender or Bergamot essential oil in a warm, herbal tea (Chamomile, Lemongrass, etc.), or another favorite uncaffeinated drink about 30 minutes before going to bed.

Other essential oils for the best sleep ever: roman chamomile: relaxes the brain just like lavender and it also allows your digestive system to relax. Like I mentioned above, the food you eat can keep you up. Oh and ladies, this oil is especially good for sleep for that time of the month when your sleeping patterns can be a bit off. vetiver: a beautiful grounding oil. Have you ever experienced a vetiver sleep? Oh it's the best! This oil is also used often for calming the nervous system, supporting adhd, and anxiety. cedarwood: another grounding oil that I loveee! This oil stimulates melatonin and helps the brain to release old memories that can hinder anything that is happening in your present. So if your working on letting go of old emotions and feelings, cedarwood is definitely your go to oil. serenity: a blend that encompasses the oils above in doTERRA's own proprietary blend. This is my favorite for sleep. I add it to my diffuser 30 minutes before bed and on the bottoms of my feet and I'm out like a light. I'm a very light sleeper so I both diffuse and apply the oils topically for the best sleep ever.

Oh and did you know a single drop of oil can serve every cell in your body in about 20 minutes?

If this list is overwhelming for you, begin with just 1 or 2 rituals. If you've tried many of these practices already and still no success, it may have something to do with a hormonal imbalance.

Is there anything you would add to the list? I would love to know!

My days + life are forever changed since I began incorporating these powerful tools from nature and I am beyond grateful!

If you have any questions or ready to get started on your oil journey email me at I would love to help in any way I can. <3

For more information on doTERRA, essential oils and the support you receive from me and my community click HERE

Wishing you deep sleep + vibrant living,

Kim xo

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