Things You'll Need:
- Pure essential oils
- Almond oil
- Glass bottle with cap or stopper
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Step 1
Choose 100% pure essential oils--only these offer healthful benefits. The label will state "100% pure." You can find them at health food stores and online. Don’t use synthetic oils--they do not have the same benefits.
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Step 2
Select 1 to 3 different oils that appeal to you. For oils that specifically will help you to sleep more restfully, some of the best choices are (Sweet) Basil, (Sweet) Bay, Cedarwood, Chamomile, Clary Sage, Cypress, Frankincense, Lavender, Neroli, Sandalwood, Vetiver and Ylang Ylang. Most stores have tester bottles, so take a few whiffs and choose 2 or 3 you really like. To reduce olfactory "wearout," take a few sniffs of fresh air in between each oil you test.
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Step 3
Make a hand massage oil. First mix the essential oil with almond oil, which is known as a "carrier" oil. Measure the almond oil into a glass bottle, then add 3 to 6 drops of essential oil per teaspoon of almond oil. Shake well. After you get into bed, massage the oil into your hands, place them near your face, and lay there and inhale the aroma.
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Step 4
Keep a bottle of the essential oil by your bedside, in case you wake up at night. If you don’t want to use the massage oil, you can sprinkle 1 to 2 drops on a handkerchief and inhale the oil's aroma. If you don’t have sensitive skin, you can put a drop directly on your palms, rub them gently together and lay there and inhale.
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Step 5
Create an environment that helps your mind and body to slow down. Try to think pleasant, relaxing thoughts as you lay there inhaling the fragrance. This helps to slow the brain down. Don’t be watching TV (especially violent or graphic shows), planning your next day’s activities, worrying about the kids, or eating just before bed. This stimulates the brain and body, and makes it much harder not only to go to sleep, but to get a good night’s sleep.
