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Posted in Essential Oil Basics by Rocky Mountain Oils

Adding Essential Oils to Your Nighttime Routine

You know how the saying goes: With great sleep comes great health. 

Or something like that.

When it comes to getting better sleep, what you do before your head hits the pillow is often more important than anything you do afterward. In fact, nightly preparation and a positive bedtime routine can be one of the best ways to prevent many minor sleep and behavioral issues during the late-night hours. 

Don’t have a nightly routine in place just yet? Thankfully, creating a lasting and useful nighttime routine is simpler than you may think. To help you get started on finding the right schedule to fit your needs, we have created a simple timeline with essential oil recommendations that you can use to prepare for your trip into dreamland each night.

Creating Your Nightly Schedule

Adding Essential Oils to Your Nighttime Routine

3 Hours Before Bedtime

As your day starts fading into night, take time to ensure that your daily obligations are completed and off your mind well before it’s time to rest. By taking care of all your work early on in the day, you can spend less time worrying about responsibilities and more time catching up on your beauty rest. To help give you the added motivation you need to knock out those last few items on your to-do list, diffuse a few drops of these essential oils for a quick burst of energy:

1. Peppermint

Minty, cool, invigorating; alleviates headaches & migraines.

Add 3-4 drops of Peppermint oil to your Aromatherapy Inhaler, and take three slow, deep inhalations for a quick pick-me-up when you need it most! 

2. Lime

Bright, zesty citrus aroma invigorates and uplifts; tones skin.

Add 30 drops of Lime, 4oz of distilled water, and 1 tablespoon of Witch Hazel together in an amber glass bottle and shake thoroughly. Spritz around your space for a burst of sweet citrus energy!

3. Fitness

Bright, fresh, spicy aroma; energizing oil.

Diffuse 3-5 drops of our signature Fitness blend to refresh the mind and help you find some last-minute energy to finish your tasks with ease.

2 Hours Before Bedtime

Now that everything on your to-do list has been crossed off, it’s time to shift your focus inward. To do this, simply fill the last few hours of your day with things that bring you peace and happiness. This can mean drawing, reading, meditating, or even just listening to some of your favorite music or podcasts. Scheduling your own special downtime is a great way to settle into a relaxed mindset and prepare for a good night’s sleep. 

To help you find peace and let go of the day’s worries, include these essential oils or blends into your scheduled downtime:

1. Bergamot FCF

Fresh citrus scent; fights sadness & supports immunity.

Fill your senses with the uplifting and fruity aroma of Bergamot by diffusing 3-5 drops during your next reading session.

2. Patchouli

Deep, rich, earthy, musky; for stress relief & mental clarity.

Add 1 drop of Patchouli to a quarter-sized amount of our Whipped Better Butter, or your preferred hydrating lotion, and massage into the hands, elbows, and back of the neck to unwind and let go of stress.

3. At Peace

Citrusy, floral scent; helps relieve stress & insomnia.

Include At Peace into your nightly meditation or stretching activities diluting with a carrier oil and applying topically across the forehead and back of the neck to inspire peace.

1 Hour Before Bedtime

There’s just one hour left until curtain call, making this the perfect time to show your body some extra love and attention. Allow your body and mind to fully relax and prepare for sleep by taking the last hour of your day to take a bath, complete your skincare routine, and settle into the familiarity of self-care. Treat yourself to some extra relaxation by incorporating these essential oils into your nightly routine: 

1. Clary Sage

Sweet, herbal, floral; improves gastrointestinal health.

add 3-5 drops of Clary Sage to your bath water to promote relaxation and reduce daily stress.

2. Lavender

Gentle floral aroma; calming, enhances sleep & great for the skin.

Combine Lavender with a carrier oil and massage into tight or overworked muscles to help find relief.

3. Baby Skin

Sweet, floral aroma; calms nerves and rejuvenates skin.

Apply our signature Baby Skin blend topically to problem areas to help reduce the appearance of wrinkles, fine lines, and scars.

10 Minutes Before Bedtime

Sleep is calling, and it’s finally time to settle down and say goodnight. But before you set off into dreamland, take a few moments to finish off your nightly routine and secure longer, more peaceful rest with the help of aromatherapy. Add these essential oils to a carrier oil and apply topically, or diffuse them just before bedtime to help ensure sweet dreams and long rest:

1. Sweet Marjoram

Sweet and uplifting; treats insomnia, stress & inflammation.

Add 3 drops of Sweet Marjoram to a clean cotton ball and place on your nightstand to lightly scent the air and promote sweet dreams.

2. Vetiver

Earthy, woodsy; improves the quality of sleep & nourishes hair.

Dilute Vetiver with a carrier oil and apply topically to the bottoms of your feet for a grounding and calming effect that will help you find sleep easier.

3. Calming

Light, fruity, floral scent; relieves stress and aids sleep.

Diffuse 3-5 drops of Calming just before bedtime to help your mind and body prepare for deep rest.

Sleep Tight

Now that you’ve settled into a nighttime routine that works with your daily schedule, the most important thing is to stay consistent. By maintaining these nightly habits, you can foster a more comfortable nighttime experience and ensure your internal clock is in check — thus allowing you to fall asleep easier and wake up more refreshed. Let us know in the comments which routine tips helped you the most, and if you have any suggestions for getting better sleep!