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1 - Stop drinking water before bed

It’s so simple that it’s easy to ignore! If you’re bladder’s full, you’re going to get up in the night to pee. That will disrupt your sleep and you risk not feeling rested when you get up.

Avoid liquids for two hours before bed and empty your bladder immediately before hitting the hay. This will help ensure you have an uninterrupted night’s sleep.

2 - Sleep in complete darkness

As much as possible, shut off all the lights around you and close the windows. If that’s not possible, use an eye mask. Light disrupts your circadian rhythm and blocks the production of melatonin, which is key for deep sleep. (1)

3 - Avoid screens before bed

Our phones, laptops, and televisions all emit bright, stimulating light which is very disruptive to sleep. The frequency of a screen’s flicker-rate is very stimulating and also the light itself messes with melatonin. To make matters worse, often the imagery and content on the screens is mentally stimulating.

For a good sleep, avoid screens for an hour before you sleep.

4 - Create a relaxing bedtime routine

Often we reach for screentime when we are bored, so it’s very helpful to fill the hour before bed with enjoyable, relaxing activities. Spend time before bed taking a hot shower, praying or meditating, journalling, reading a book, cuddling with a loved one, and enjoying personal hygiene and self-care practices.

5 - Regular sleep times

When you sleep at consistent times, you prime your body to get sleepy at the same time daily, and also to wake up at regular times. You can get into this habit by setting nightly ‘go to bed’ alarms on your phone.

6 - Sleepy Supplements

If you’re not eating a balanced diet or you’re not supplementing correctly, you may find this can contribute to insomnia. Get adequate amounts of Vitamin D, B12, Magnesium, and Iron.

Your sleeping challenges can also be related to a hormone imbalance. In this situation, you can try doTERRA’s Clary Calm blend and their Polyphenol Complex. You will also get incredible hormone support by taking dōTERRA’s MetaPWR system regularly. So many have reported deep, restful sleeps since starting on the system.

Want to learn more?

Learn how to support your health with essential oils in this comprehensive eBook.

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If you’ve got a health challenge you’d like a natural option for, let me share my experience!

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1. Use my sales link to get a free doTERRA membership

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I wasn’t always into natural health. I struggled with a painful skin condition for over thirty years, and that drove me to look for answers. When I couldn’t find any solutions using conventional medicine, I explored natural alternatives in the hope that they may work. Boy was I ever surprised when my skin cleared up! By cultivating healthy habits, an abundant mindset, and by using natural solutions, I look and feel healthier today – in my 50’s! – then at any other point in my life. It is now my joy and pleasure to help everyone else experience the same health breakthroughs that I have.

Learn More About My Story

With doTERRA’s wholesale membership, you get 25-50% off all doTERRA products. You get a free doTERRA membership when you buy through my doTERRA referral link.

On top of doTERRA’s benefits, I offer additional free product when you sign up. I also offer education, wellness consults, community events, and big giveaways to my customers. 

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