Insomnia is extremely common; up to one-third of the population suffers from it, some chronically. According to the National Sleep Foundation, though most experts recommend at least 7 to 9 hours of sleep per night, most adults in the United States get significantly less. On average, working adults sleep almost an hour less than they need to.
Sleep robbers include anxiety, illness and certain medical conditions (such as sleep apnea and restless legs syndrome), depression, stress, pain, hormonal changes, poor sleep habits, nontraditional working hours, and parenting young children. Plus, changes in sleep patterns are part of the normal aging process. As we age we tend to have a more difficult time falling and staying asleep.
Sleep is critical to good health and well-being, and being sleep-deprived takes its toll on our looks, mood, and overall health and comfort. Getting adequate sleep should become a priority for everyone, treasured as the true health and beauty treatment that it is! Here are some tips for blissful sleep as well as aromatically pleasing herbal formulas that I hope will have you feeling and looking fabulous in 40 winks.
Useful Tips to Pave the Way for Better Sleep
According to the National Sleep Foundation, doing the following can help you achieve a good night’s rest:
• Establish consistent sleep and wake schedules, even on weekends.
• Create a regular, relaxing bedtime routine such as soaking in a hot bath or listening to soothing music — begin an hour or more before the time you expect to fall asleep.
• Create a sleep-conducive environment that is dark, quiet, comfortable, and cool.
• Sleep on a comfortable mattress and pillows. • Use your bedroom only for sleep and sex (keep “sleep stealers” out of the bedroom — avoid watching TV, using a computer, or reading in bed).
• Finish eating at least 2 to 3 hours before your regular bedtime.
• Exercise regularly, but not for at least a few hours before bedtime. • Avoid caffeine and alcohol close to bedtime, and give up smoking.
INSOMNIACS’ FRIEND: HERBAL PILLOW DROPS
As I’m sure you’ve noticed by now, lavender essential oil appears in a myriad of my formulas. I use it so often because it is considered the most universally useful essential oil produced today, not to mention its consistent availability and affordability. Lavender is known for its relaxing, soothing, and calming effects and is an age-old, gentle, yet powerful aid toward balancing the central nervous system. It promotes deep, restful sleep with nary a side effect. These highly aromatic pillow drops contain lavender as their primary ingredient plus other calming and balancing essential oils that will help you get some much needed shut-eye.
Note: This is an aromatherapeutically concentrated formula, so use only by the drop as directed.
5 drops Roman chamomile essential oil
5 drops sweet marjoram essential oil
1 tablespoon lavender essential oil
EQUIPMENT: Dropper, dark glass bottle with dropper top or screw cap
PREP TIME: 15 minutes, plus 24 hours to synergize
YIELD: 1 tablespoon
STORAGE: Store at room temperature, away from heat and light; use within 2 years
APPLICATION: Once a day, immediately before bedtime Add the Roman chamomile and sweet marjoram essential oils drop by drop directly into a storage bottle. Add the lavender essential oil. Screw the top on the bottle and shake vigorously for 2 minutes to blend. Label the bottle and place the bottle in a dark location that’s between 60° and 80°F for 24 hours so that the oils can synergize.
APPLICATION INSTRUCTIONS:
Place 2 to 4 drops on your pillowcase, or on a tissue or handkerchief you’ll hold in your hand or tuck under your head. Lie down, pull up the covers, and breathe deeply as you drift off into a more peaceful place. Bonus These drops work wonders to relieve tension headaches. Apply a drop to each temple, a drop behind each ear, and two drops to the nape of your neck. Lie down with your eyes closed for 20 minutes, breathing deeply of the vapors.
SLEEPY TIME BALM
In the summer, when fresh herbs are available, I make several jars of this sleep-enhancing balm in preparation for winter, when I like to slather myself with its soothing, aromatic goodness just prior to bedtime. It works doubleduty to lull me to sleep while moisturizing my winter-dry skin. This is my wintertime “beauty rest in a jar” balm. If you have trouble falling asleep when traveling, tuck a small jar of Sleepy Time Balm in your overnight bag and rest easy.
Note: I prefer to use the stovetop method of extraction and freshly wilted herbs to brew this infused oil blend, as I like the more potent, relaxing aroma that results. Dried herbs will work nicely, too, though, with the exception of lemon balm, which must always be used fresh.
¾ cup freshly wilted lemon balm leaves
⅓ cup dried or ⅔ cup freshly wilted mugwort leaves
⅓ cup dried or ⅔ cup freshly wilted chamomile flowers
⅓ cup dried or ⅔ cup freshly wilted lavender buds
3 cups almond or soybean base oil
2,000 IU vitamin E oil
3–4 tablespoons beeswax (depending on how firm you want the balm to be)
40 drops lavender essential oil
20 drops sweet orange or bergamot essential oil
10 drops rose otto essential oil (optional)
EQUIPMENT: 2-quart saucepan or double boiler, stirring utensil, candy or yogurt thermometer, strainer, fine filter, funnel, glass or plastic storage container (for the infused oil), glass or plastic jars or tins (for the balm)
PREP TIME: 4 hours to infuse the oil, plus 20 minutes to make the balm and 30 minutes for it to thicken
YIELD: Approximately 2½ cups of infused oil and 1¼ cups of balm
STORAGE: Store at room temperature, away from heat and light; use within 1 year
APPLICATION: As desired
PREPARING THE HERBAL INFUSED OIL:
Cut or tear the leaves of the lemon balm into smaller pieces, to expose more surface area to the oil. If you’re using freshly wilted mugwort, do the same. If using you’re using freshly wilted chamomile or lavender flowers, strip the flowers from the stems; discard stems. Combine the lemon balm, mugwort, chamomile, and lavender in a 2-quart saucepan or double boiler. Add the base oil and stir thoroughly to blend. The mixture should look like a thick, leafyfloral slurry. Bring the mixture to just shy of a simmer, between 125° and 135°F. Do not let the oil actually simmer — it will degrade the quality of your infused oil. Do not put the lid on the pot. Allow the herbs to macerate in the oil over low heat for 4 hours. Check the temperature every 30 minutes or so and adjust the heat accordingly. If you’re using a double boiler, add more water to the bottom pot as necessary, so it doesn’t dry out. Stir the infusing mixture at least every 30 minutes or so, as the herb bits tend to settle to the bottom. After 4 hours, remove the pan from the heat and allow to cool for 15 minutes. While the oil is still warm, carefully strain it through a fine-mesh strainer lined with a fine filter such as muslin or, preferably, a paper coffee filter, then strain again if necessary to remove all debris. Squeeze the herbs to extract as much of the precious oil as possible. Discard the marc. Add the vitamin E oil and stir to blend. The resulting infused oil blend will be golden-green in color. Pour the finished oil into a storage container, then cap, label, and store in a dark cabinet.
PREPARING THE BALM:
Combine 1 cup of the herbal infused oil and the beeswax in a small saucepan or double boiler, and warm over low heat until the beeswax is just melted. Remove from the heat and allow to cool for 5 minutes, stirring a few times. Add the lavender, sweet orange or bergamot, and rose otto essential oils and stir thoroughly. Pour into storage containers, cap, label, and set aside for 30 minutes to thicken.
APPLICATION INSTRUCTIONS:
Gently massage a little dab of balm into your chest, back, and temples, around your ears, under your nose, and on your throat. It can be applied at any time of day to induce a sense of serenity and relaxation. Sleep-Enhancing Herbal Spray Some people, especially those who are sensitive to intense fragrance, prefer to use essential oils diluted in a spray rather than inhaling the concentrated essential oil vapors directly. Either way, the benefits of serenity, peacefulness, and sound sleep will be received by all. To create a calming, mildly aromatic pillow or linen mist or room spray, simply make Insomniacs’ Friend: Herbal Pillow Drops and combine 20 drops of that blend with ¼ cup of purified or distilled water and ¼ cup of unflavored vodka in a spray bottle. The total yield will be ½ cup. Shake well before each use. Prior to bedtime, generously spray your bedroom or lightly mist your pillow or bed linens. Good night … sleep tight … and here’s hoping your sweet dreams come true! Note: Avoid spraying directly on or over furniture or plastics.
DREAM WEAVER’S RELAXING RUB
The essential oils in this formula were chosen for their relaxing and sedative properties and soothing aromas. When massaged into strategic places on your body, this sleep-enhancing oil blend will lull you into a peaceful state of mind and lead you down the tranquil path to the Land of Nod. This recipe calls for a small amount of Chamomile Baby Massage Oil. If you’ve made that oil and have some left over, great! If not, you can use almond or soybean oil, though the final fragrance, texture, and relaxing properties will be somewhat diminished.
25 drops lavender essential oil
15 drops bergamot essential oil
15 drops grapefruit essential oil
15 drops sweet orange essential oil
1 cup Chamomile Baby Massage Oil or almond or soybean base oil
EQUIPMENT: Dropper, dark glass bottle with dropper top or screw cap
PREP TIME: 15 minutes, plus 24 hours to synergize
YIELD: Approximately 1 cup
STORAGE: Store at room temperature, away from heat and light; use within 2 years
APPLICATION: As desired Add the lavender, bergamot, grapefruit, and sweet orange essential oils drop by drop directly into a storage bottle. Add the base oil. Screw the top on the bottle and shake vigorously for 2 minutes to blend. Label the bottle and place it in a dark location that’s between 60° and 80°F for 24 hours so that the oils can synergize.
APPLICATION INSTRUCTIONS:
Gently massage a little dab of oil into your chest, back, and temples, around your ears, under your nose, and on your throat. Apply at any time of day to induce a sense of serenity and relaxation.
Bonus
This oil blend can be used as a most relaxing bath oil and conditioning body massage oil; it is especially blissful if made with chamomile-infused oil as the base. It’s perfect for easing tense muscles and calming irritable or overexcited young children over 2 years of age.
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