How to Get to Sleep Naturally

by Maria on August 26, 2010

How to get to sleep naturallyIn 2007, a study by Sleep Foundation found that three out of ten women reported only getting a good night’s sleep a few times a month.

For many women, the frequent trips to the restroom and a solid serving of anxiety in the evening leaves them feeling tired in the morning.

Here are some tips to help you get to sleep naturally.

Diffusing Lavender essential oil: I use the Spa Mist Diffuser on my nightstand.  About thirty minutes before bedtime, I add five drops of Lavender and turn it on.  When I head to bed, the entire room has a comforting, relaxing Lavender aroma.  In a pinch, I’ll just drop one or two drops right on the side of the mattress near my pillow.  A cotton ball works just as well.

Essential oil blends for sleep: When blending for sleep, use your nose and your instincts.  You’ve got many great choices.  I try to keep it simple, using unscented lotion or jojoba oil as the carrier.  I apply the lotion to the back of my neck and wrists.  Oils like Rosewood, Roman Chamomile and Lavender work beautifully in sleep blends.

Here are some additional sleep tips that help me:

  • Consider removing your television set from the bedroom.
  • Eliminate indoor allergens whenever possible. (Clean the sheets often, avoid curtains, use an air purifier and a room spray with essential oils.)
  • Maintain a comfortable temperature in the room.  This may mean more or less clothing, thinner or thicker comforters, or opening the windows.
  • Keep it dark.  If you have trouble sleeping, even an overly-bright clock can keep you up.
  • If you’re getting lost in your thoughts, just get up and do something soothing for a while, like reading a favorite magazine.
  • Avoid caffeine, at least in the late afternoons and evenings.
  • Tell yourself sweet stories and remember what was great about your day!

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Maria Mora has worked on and off with Andrea Butje and Cindy Black since the inception of Aromatics International in 2006. With a background in writing and marketing, she enjoys assisting the talented Aromahead team with spreading their amazing wealth of knowledge. She looks forward to attending the Aromahead Institute's Aromatherapy Certification Program in the fall of 2008, and hopes that her next son waits to arrive until she's done with the last segment of the class.

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{ 15 comments… read them below or add one }

Lori April 11, 2017 at 6:48 am

What about something for night terrors in a four year old? I already do the lavender.


Andrea Butje April 11, 2017 at 2:28 pm

Hi Lori!
There is a previous blog post that comes to mind. It’s a great and empowering process to involve the child in making their ‘special’ recipe and then having the child use the recipe. The process can help the child to begin to feel safe and secure.

In this blog post I explain that I sometimes call this recipe “Monster Spray” – monsters hate the smell of Monster Spray! Prior to bed or anytime the child feels scared, he/she can spray the room and any ‘monster’ hiding places (like under the bed or in closets).

I hope you find this helpful!


Christina May 19, 2011 at 7:23 am

I love my sleep spray, Lavender Hydrosol with frankencense, neroli/petegrain co-distill. nighty night zzzzzzzzzzzzzzzzzzzzz


Karen Williams May 18, 2011 at 1:15 pm

I have been using Rosalina and Spikenard in a lotion that I rub on my neck and arms at bedtime. Sometimes I include Lavender with great results for a deep, peaceful sleep.


Carol March 8, 2011 at 2:59 pm

Gosh, I just saw this post now. What about a blend for restless sleep? How to stay sleeping–more sound sleep?


Andrea Butje March 8, 2011 at 3:05 pm

That sounds like a good blog post! I use Roman chamomile and Bergamot for restless legs, works great!


Thellesa April 11, 2017 at 12:46 pm

Andrea, do you have a recipe that you use for this combination of products for restless legs


Andrea Butje April 11, 2017 at 2:32 pm

Hi Thellesa!
Some people have found this blend helpful:
2 oz of unscented cream or lotion
2 drops of Neroli (Citrus aurantium var. amara)
2 drops of Bergamot (Citrus bergamia)
2 drops of Frankincense (Boswellia carterii)
10 drops of Roman Chamomile (Chamaemelum nobile)
10 drops of Lavender (Lavandula angustifolia)


Sally October 6, 2010 at 7:35 am

great post….psyched to try the lavender diffuser by the bed…breathing into the place that is my essence and does not get anxious has been working for me lately…now I’ll add the sweet stories!


KC September 12, 2010 at 10:22 pm

Hi Andrea~

Thank you for sharing. Simple, yet *SO* effective.

Happy ZZZZZZ’s everyone…


Eli September 10, 2010 at 3:01 pm

A short period of meditation and deep breathing exercises just before trying to sleep are extremely helpful. (something I have recently taken up)

Try it… You’ll like it…


Jaime September 4, 2010 at 3:25 pm

Thanks for sharing this!


Kari August 30, 2010 at 10:46 am

What about Spikenard and Sweet Marjoram?


Admin August 30, 2010 at 2:32 pm

Both excellent oils, but Spikenard does not diffuse as well as it is a bit heavier. Nice for a bedtime lotion though. Sweet marjoram, great choice!


Cindy August 27, 2010 at 9:15 am

How timely, Andrea- after a very short night’s sleep (PMS?) – I forget to use lavender at home, but use it at work all the time. Sort of forgot to use it for myself- until now!
I’ll also have the skullcap tea by my bed tonight. Between the two, I can’t fail-
Love to you both-


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