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The Importance of Quality Sleep

Maintaining adequate amounts of quality sleep is essential to your optimal health and well-being. If you are feeling run-down, struggling to focus, or feeling irritable for no clear reason, you may want to look into your sleep patterns. In a fast-paced environment, many people forgo sleep and overextend themselves to catch up on work. But what if you could wake up every morning feeling refreshed, focused, and excited to move through your day?

Critical bodily activities occur during the sleep state.

  • Hormones are released and help to regulate appetite control, stress, growth, metabolism, and other bodily functions.
  • Internal organs rest and recover.
  • Tissue repair, muscle growth, and protein synthesis primarily occur during sleep.
  • Memory consolidation occurs, allowing for the formation and storage of new memories, which is essential for learning new information.
  • The direct connection between sleep and health inevitably helps to improve your quality of life.

Benefits of quality sleep include:

  • Increased energy to make beneficial lifestyle choices (cooking, exercise, self-care, etc.)
  • Strengthened immune system
  • Heightened alertness, focus, and creativity
  • Improved mood by reducing anxiety, irritability, and mental exhaustion
  • Increased libido (sex drive)

HOW SLEEP DEPRIVATION AFFECTS YOU

There are many complex factors involved in the relationship between sleep and health. While it may be more difficult to scientifically prove that quality sleep improves health, the negative effects of sleep deprivation are widely documented.

  • You’re more likely to gain weight. Leptin, your satiety hormone, is significantly reduced when you are sleep deprived. Since leptin plays an important role in appetite control and metabolism, having low levels of this hormone results in hunger not being naturally suppressed. Therefore your appetite and cravings increase.
  • You are at a higher risk for illness. Your body is more susceptible to stress without a good night’s sleep. The immune system does not function optimally, and inflammatory proteins and blood sugar levels rise in response to lower levels of insulin being released throughout the night. All of these negative effects on the body contribute to an increased risk of diabetes, heart disease, stroke, and infection.
  • Your risk of injury increases. When you are exhausted, both physically and mentally, there is an increased risk of injury, errors, and accidents. This tired state of mind may lead to mishaps like stubbing your toe, cutting yourself in the kitchen, or getting into a car accident.
  • Your brain does not function optimally. There are measurable changes in brain activity that occur after a period of sleep deprivation. When you do not get a sufficient amount of sleep, your mental performance suffers, impairing your ability to process new information and memories and impacting your overall mood, focus, and high-level cognitive function.
  • You are more likely to struggle with your emotions. Without sufficient rest, you may have trouble keeping your emotions in check. Increased feelings of irritability, anxiety, sadness, and anger are common. You may even find that you are more vulnerable to unprovoked bouts of laughter or tears.

HOW MUCH SLEEP DO YOU REALLY NEED?

Everyone requires quality sleep for optimal health and well-being, but the number of hours vary depending on individual and age group. Try experimenting with your sleep patterns to find out what works best for you and your specific needs.

Chart: How much sleep do you need

FOLLOW THESE STEPS TOWARD BETTER SLEEP

It is vital to your safety, productivity, and overall health that your body regularly gets the high-quality, healing sleep it needs and deserves.

  • Reduce your daily intake of caffeine.
  • Turn off the computer or television.
  • Don’t go to bed on a full stomach.
  • Don’t go to bed on an empty stomach.
  • Keep your bedroom dark and quiet.
  • Go to sleep and wake up using your internal clock.
  • Limit beverage consumption before bed.
  • Invest in comfortable bedding.
  • Get parallel before 10pm – if you miss this window you will experience a ‘second wind’ and feel wired and unable to sleep

YOUR BEDROOM IS YOUR SANCTUARY

  1. Clear out the clutter
  2. No ‘energy’ in the bedroom – no excess books, files, electronics, tv, cell phones
  3. Avoid Metal in bedrooms
  4. Use soft Yin colours – beige, cream, grey, pastels, keep soft calm and cool (add fire colours if you want to invite passion into the bedroom)
  5. Add candles for ambience and reduce bright artificial light
  6. Love energy – 2 roses in one jar beside the bed
  7. Mattress should be clean and firm – to literally ‘support you and keep you safe’
  8. Your bedroom should be in balance – two bedside tables, two lamps
  9. You must have airflow under your bed – no storage under bed
  10. Your bed should be against a solid wall – not under a window

Essential Oils for Quality Sleep

DoTerra Essential Oils for Quality Sleep - Lavender, Vetiver, Roman Chamomile, Serenity, Bergamot

Lavender

#30110004
Buy wholesale for NZD $33.00

Lavender has been used and cherished for centuries for its unmistakable aroma and myriad benefits. In ancient times, the Egyptians and Romans used Lavender for bathing, relaxation, cooking, and as a perfume. Its calming and relaxing qualities, when taken internally, continue to be Lavender’s most notable attributes. Applied topically, Lavender is frequently used to reduce the appearance of skin imperfections. Add to bath water to soak away stress or apply to the temples and the back of the neck. Add a few drops of Lavender to pillows, bedding, or bottoms of feet to relax and prepare for a restful night’s sleep. Due to Lavender’s versatile properties, it is considered the must-have oil to have on hand at all times.

Uses

  • Add a few drops of Lavender to pillows, bedding, or bottoms of feet at bedtime.
  • Keep a bottle of Lavender on hand to soothe occasional skin irritations.
  • Freshen your linen closet, mattress, car, or the air by combining Lavender with water in a spray bottle.
  • Take internally to reduce anxious feelings.*
  • Use in cooking to soften citrus flavors and add a flavorful twist to marinades, baked goods, and desserts.

Directions for Use

Diffusion: Use three to four drops in the diffuser of your choice.
Internal use: Dilute one drop in 4 fl. oz. of liquid.
Topical use: Apply one to two drops to desired area. Dilute with doTERRA Fractionated Coconut Oil to minimize any skin sensitivity. See additional precautions below.

Cautions

Possible skin sensitivity. Keep out of reach of children. If you are pregnant, nursing, or under a doctor’s care, consult your physician. Avoid contact with eyes, inner ears, and sensitive areas.

Vetiver (Vetiveria zizanioides)

With a unique, exotic aroma, Vetiver is known to provide a calming, grounding effect on emotions—making it ideal for massage therapy and promoting restful sleep.*
Buy Wholesale for NZD $34.50

Description

Vetiver, a member of the grass family, is grown for many reasons. Unlike other grasses, the root system of Vetiver grows down, making it ideal for helping to prevent erosion and providing soil stabilization. Vetiver has a rich, exotic, complex aroma that is used extensively in perfumes. Due to Vetiver’s calming, grounding effect on the emotions, it is an ideal oil to use in massage therapy. It can also be rubbed on the feet before bedtime to promote a restful night’s sleep. When taken internally, Vetiver can support a heathy immune system.*

Uses

  • Add 1–2 drops to tea or hot drinks during winter time to promote immune-supporting properties*.
  • Use as a massage oil to calm emotions.
  • Take a warm bath with a few drops of Vetiver essential oil for deep relaxation.
  • Diffuse with Lavender, doTERRA Serenity®, or doTERRA Balance® to calm emotions and lessen stress.
  • Use a toothpick to help get the desired amount out of container if Vetiver is too thick to get out of the bottle. A little goes a long way.

Directions for Use

Diffusion: Use three to four drops in the diffuser of your choice.
Internal use: Dilute one drop in 4 fl. oz. of liquid.
Topical use: Apply one to two drops to desired area. Dilute with doTERRA Fractionated Coconut Oil to minimize any skin sensitivity.

Cautions

Possible skin sensitivity. Keep out of reach of children. If you are pregnant, nursing, or under a doctor’s care, consult your physician. Avoid contact with eyes, inner ears, and sensitive areas.

Restful Blend/ Lavender Peace

Buy wholesale for NZD $47

Serenity calms the senses and supports a restful nights sleep.

The newly updated doTERRA Serenity Restful Blend has a calming and relaxing aroma that provides a unique user experience. This perfectly balanced, tranquil blend can be felt immediately, transporting the user to a state of blissful repose. doTERRA Serenity combines essential oils renowned for their ability to lessen feelings of tension and calm emotions, and support a restful sleep when used aromatically. Apply one to two drops to the hands and inhale throughout the day to help reduce worry from life’s daily stressors, or diffuse at night to help quiet a restless baby or child. The addition of Cedarwood, Ho Wood, and Vetiver essential oils gives dōTERRA Serenity a grounding aroma that calms the mind and soothes the senses. doTERRA Serenity can be used in conjunction with doTERRA Serenity Restful Complex Softgels. The doTERRA Serenity essential oil blend creates a relaxing environment while the softgels promote a restful night’s sleep.*

Uses

  • Diffuse at night to calm a restless baby or child.
  • Apply to bottoms of feet at bedtime to help unwind before going to sleep. Use in conjunction with doTERRA Serenity
  • Restful Complex Softgels for an enhanced effect.
  • Inhale directly from hands or diffuse throughout the day to help lesson tension.
  • Add 2–3 drops into a warm bath with Epsom salts to create a relaxing, renewing experience.
  • Apply 2–3 drops to the back of the neck or on the heart for feelings of calmness and peace.

Directions for Use

Diffusion: Use three to four drops in the diffuser of choice.
Topical use: Apply one to two drops to desired area. Dilute with doTERRA Fractionated Coconut oil to minimize any skin sensitivity. See additional precautions below.

Cautions

Possible skin sensitivity. Keep out of reach of children. If you are pregnant, nursing, or under a doctor’s care, consult your physician. Avoid contact with eyes, inner ears, and sensitive areas.

Bergamot (Citrus bergamia)

Buy Wholesale for NZD $47

With both calming and uplifting abilities, Bergamot can dissipate anxious feelings while simultaneously providing cleansing and purifying benefits.

Description

Bergamot is the most delicate of the citrus plants, requiring special climate and soil in order to thrive. Italians have used Bergamot for years to reduce feelings of stress and to soothe and rejuvenate skin. In Greece, the unripe fruits are used as sweetmeats, eaten by the spoonful as a dessert or with coffee. Bergamot is unique among citrus oils due to its ability to be both uplifting and calming, making it ideal to help with anxious and sad feelings. It is also purifying and cleansing for the skin while having a calming effect.

Uses

  • Diffuse in the classroom, at work, or at home when stress levels or tension is high.
  • Apply to the skin while showering and inhale deeply to experience its calming aroma while enjoying its purifying skin benefits.
  • Change regular tea to Earl Grey with the addition of Bergamot.
  • Apply to the feet before bedtime or use with doTERRA Fractionated Coconut Oil for a calming and relaxing massage.
  • Add one to two drops to your DIY skin care cleanser.

Directions for Use

Diffusion: Use three to four drops in the diffuser of your choice.
Internal use: Dilute one drop in 4 fl. oz. of liquid.
Topical use: Apply one to two drops to desired area. Dilute with doTERRA Fractionated Coconut Oil to minimize any skin sensitivity.

Cautions

Possible skin sensitivity. Keep out of reach of children. If you are pregnant, nursing, or under a doctor’s care, consult your physician. Avoid contact with eyes, inner ears, and sensitive areas. Avoid sunlight or UV rays for up to 12 hours after applying product.

Roman Chamomile (Anthemis nobilis)

Buy now for NZD $71

While providing a sweet, floral aroma, Roman Chamomile can soothe body systems as it supports calming effects for the skin, mind and body.*

Description

Roman Chamomile grows close to the ground, reaching only up to a foot in height. It has gray-green leaves, flowers that resemble a daisy, and smells like apple. The plant has been nicknamed the “plant’s physician” because it has positive effects on plants growing nearby. Ancient Romans used the oil for courage during war. While the most common use of chamomile is in teas, Roman Chamomile can also be found in face creams, drinks, hair dyes, shampoos, and perfumes. Roman Chamomile has a calming effect on the skin, mind, and body.*  It soothes body systems.*

Uses

  • Add 1–2 drops to your favorite moisturizer, shampoo, or conditioner to promote youthful-looking skin and hair.
  • Add 1–2 drops to herbal teas or hot drinks to soothe the body and mind.*
  • Diffuse or apply to bottoms of feet at bedtime.

Directions for Use

Diffusion: Use three to four drops in the diffuser of your choice.
Internal use: Dilute one drop in 4 fl. oz. of liquid.
Topical use: Apply one to two drops to desired area. Dilute with a carrier oil to minimize any skin sensitivity. See additional percautions below.

Cautions

Possible skin sensitivity. Keep out of reach of children. If you are pregnant, nursing, or under a doctor’s care, consult your physician. Avoid contact with eyes, inner ears, and sensitive areas.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

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