We follow a healthy lifestyle. We have a light evening meal at least two hours before retiring. We have a comfortable place to sleep, without electronics and lights and other distractions in the room. Somehow we still sometimes have trouble falling asleep or staying asleep. There are essential oils to help us relax and have a restful night of sleep. These oils will help with sleep difficulties that are primarily stress based. For more serious problems, I suggest you consult a physician.
Most of us have heard about the relaxing and sleep inducing effects of Lavender Essential Oil. A few drops rubbed into the soles of the feet are often the road to dreamland! There are other oils to help as well. A synergistic blend can be made as well!
Valarian Essential Oil, Marjoram Essential Oil, Ylang Ylang Essentail Oil (sparingly!), Clary Sage Essential Oil, and Neroli (Orange Blossom) Essential Oil all are useful for deep relaxation into sleep.
A suggested fragrant and healing blend: 4 drops Lavender Essential Oil, 2 drops Bergamot Essential Oil, 2 drops Marjoram Essential Oil, 1 drop Clary Sage Essental Oil and 1 drop Ylang Ylang Essential Oil. Combine in a 10 or 15 amber or cobalt blue glass bottle. Add a carrier oil to fill the bottle (Jojoba, for example). Cover and roll the bottle between your palms to combine. Apply top the soles of the feet, nape of neck, temples or chakra points about ½ hour before bedtime. You can order this, or any other suggested blends directly from me.
Spikenard, or Jatamansi Essential Oil promotes sleep and dreams. Use sparingly, as it is very powerful! Some people experience very vivid dreams. Best applied to the soles of the feet.
Calm the mind and emotions through meditation and a nightly ritual of self massage with essential oils (always diluted in a carrier oil). This is often enough to break the hold of insomnia.
SHABAD KRIYA- BEDTIME MEDITATION
Yogi Bhajan has given us the following meditation to practice before going to bed. If practiced on a regular basis, once a week or even every night, your sleep will be deep and relaxed. The control of the rhythm of the breath strengthens the nervous system and regenerates the nerves. After a few months, the rhythm of your breath will be subconsciously regulated and eventually you will internally chant the mantra while you are sleeping. You may wake up to the internal chant of the mantra and hear it in your daily activities. You will think better, work better, share better and love better. “There cannot be enough praise of the meditation’s effect on the personality. It gives the mind the power to stretch to infinity, promotes radiance, patience and practical universality.” (Relax & Renew p. 118)
This is a good meditation to do to recover from fatigue caused by normal daily stress, travel and even jet lag.
Sit in Easy Pose with a straight spine. Hands are in the lap in Buddha Mudra: palms up, right hand resting on top of left. The thumbs touch and face forward.
The eyes focus at the tip of the nose with the eyes about 9/10th closed. There are several ways to facilitate looking at the tip of the nose. Bring your forefinger in front of your face and look at it. Keep looking at the forefinger and slowly bring the forefinger to the tip of the nose.
To facilitate the concentration at the tip of the nose, do the following exercise. Bring the arms out to your sides parallel to the ground, palms up. Do breath of fire for 1-3 minutes. This exercise balances the right and left hemispheres of the brain, which makes it easier to maintain the focus of the two eyes.
The eyes focused at the tip of the nose causes the optic nerves to cross at the third eye. Thus it is easier to bring your mental focus to the third eye while the eyes are directed at the tip of the nose. Both the pineal and the pituitary glands and the area between them are stimulated by this eye posture, which has the effect of breaking old habits and creating new ones.
BREATHING AND MANTRA
Inhale 4 equal parts through the nose, i.e. the inhale is divided into 4 sniffs. Mentally vibrate SA TA NA MA with the four parts of the inhale breath.
Hold the breath and mentally repeat 4 repetitions of SA TA NA MA. This will be 16 counts
SA TA NA MA SA TA NA MA SA TA NA MA SA TA NA MA
Then exhale in 2 equal strokes, mentally projecting WAHE GURU
WAHE GURU means ecstasy. WAHE GURU is the result of integrating SAT NAM into the psyche. When we experience the Truth, we feel ecstasy.
Continue for 11, 15, 22, 31 or even 62 minutes. This meditation will often put you to sleep before you complete the allotted time.
I hope these oils help you. I love getting feedback and questions!