Sleep:

How often do you get 7-9 hours of un-interrupted sleep?

Oestrogen and progesterone decline can have a massive impact on our sleep patterns. Progesterone increases the production of a neurotransmitter called GABA, which helps us to sleep. As progesterone levels decline we may become more anxious and restless and have problems sleeping, including a tendency to wake up frequently during the night.

Oestrogen helps the bones and tissues to absorb magnesium. The decline in oestrogen levels relates to lower absorption. Magnesium is vital for regulating sleep, as it helps with the melatonin process. Melatonin is produced by the pineal gland in the brain and regulates our sleep/waking cycle. Our body makes melatonin from the light we are exposed to. Blue light transmitted by our electronic devices can interfere with the increase of melatonin prior to bedtime as well as less oestrogen meaning less efficient magnesium metabolism.

High cortisol, (stress) levels can also interfere with our ability to have a restful and sustained sleep pattern. Chronic stress can also interfere with our ability to fall asleep as well as staying asleep.

Top essential oils for sleep:

• Bergamot: Calming and soothing to the mind and body. Helps to ease stress and anxiety.
• Clary sage: Supportive for the menstrual cycle. Calming for the mind and body and helps to promote relaxation.
• Lavender: Sedative properties, helps to decrease blood pressure and support a restful night’s sleep.
• Roman Chamomile: Soothes the bodies systems and calms the mind. Helps to induce relaxation.
• Sandalwood: Helps to release feelings of tension and promotes relaxation of the mind and body for a restful nights sleep.
• Ylang-ylang: Helps to reduce tension caused by stress and has a calming effect on the mind and body.

Recipes:

Sleep inducing bath blend:

• 10ml carrier oil
• 3 drops Lavender essential oil
• 2 drops Bergamot essential oil
• 1 drop Sandalwood essential oil

Add oils to a full bath and relax!

Alternative Sleep inducing blend:

• 10ml carrier oil
• 3 drops Lavender essential oil
• 2 drops Clary Sage essential oil
• 1 drop Ylang-Ylang essential oil

Add oils to a full bath and relax!

Add a cup of Epsom salts of magnesium flakes to help induce more relaxation.

Sleep inducing Diffuser blend:

• 100ml water
• 2 drops Lavender essential oil
• 2 drops Roman Chamomile essential oil
• 2 drops Sandalwood essential oil

Alternative Sleep inducing blend:

• 100ml water
• 2 drops Clary Sage essential oil
• 2 drops Lavender essential oil
• 2 drops Ylang Ylang essential oil

Sleep inducing Rollerball blend:

• 10ml rollerball bottle
• 10ml carrier oil
• 3 drops Lavender essential oil
• 2 drops Bergamot essential oil
• 1 drop Sandalwood essential oil

Add oils to rollerball bottle. Shake well and apply to pulse points and temples.

Waking up several times in the night to use the toilet? Try this blend before bed.

Aid leaky bladder/urinary incontinence Rollerball blend:

• 10ml rollerball bottle
• 10ml carrier oil
• 3 drops Cypress essential oil
• 3 drops Sweet Marjoram essential oil

Add oils to rollerball bottle. Shake well and apply to lower back and abdominal area prior to bedtime.

Alternative leaky bladder Rollerball blend:

• 10ml rollerball bottle
• 10ml carrier oil
• 3 drops Cypress essential oil
• 3 drops Juniper berry essential oil

Add oils to rollerball bottle. Shake well and apply to lower back and abdominal area prior to bedtime.

DISCLAIMER:

Essential oils are not safe for everyone, and should only be prescribed by a qualified and insured aromatherapist following a full consultation and patch testing. If you have any concerns or are on medication, then you should consult your medical practitioner prior to use.