Managing Stress
Learn how to support
Sleep and Emotions
with natural supplements.
Live Your Most Powerful Life
Good sleep is one of the most essential elements of a healthy life. In this busy world, it’s all too easy to sacrifice sleep to other pursuits like work and family responsibilities, social time, and even technological distractions.
Sleep deprivation has been linked to several health challenges.
Research shows the time you spend sleeping is crucial to brain function, emotional well-being, and other vital health areas.
During sleep, your body is hard at work rebuilding and repairing itself. It’s mending blood vessels, balancing hormones, and maintaining or even boosting the immune system. Your brain processes the events of the day and prepares itself for another day of learning.
Sleep even impacts apoptosis of cells, helping them adhere to a normal life cycle.
Inadequate sleep over time raises your risk for chronic health problems.
It affects how well you think, react, work, learn, and get along with others.
It affects your hormones and reproductive system, heart and circulatory system, metabolism, emotional response, respiratory system, and immune system. Research suggests one night of four hours of sleep results in a 70% reduction in natural killer cells—an important cell line in your immune system.
Generally, the hours of sleep you need decrease with age.
Sleep supports proper growth and development, so babies unsurprisingly need the most of it, followed by children and teens.
Newborns need 14 to 17 hours of sleep.
Infants from four months to a year still need 12 to 16 hours.
Toddlers need 11 to 14 hours and preschoolers need 10 to 13 hours.
Age group, 6 to 12, need between 9 and 12 hours.
Teens need a solid 8 to 10 hours each night.
Adults, who need a minimum of seven hours of sleep each night. However, sleep needs do vary.
Your sleep needs will also vary based on activity levels.
For example, if you’re participating in vigorous exercise training, you’ll likely notice an increase in your need for sleep compared to when your activity levels are more moderate. Adjust accordingly so your body gets the recovery it needs. Older adults who are in their sixties, seventies, and beyond will likely notice a decrease in their need for sleep with age.
Sleep hygiene mean refers to healthy habits, behaviors, and environmental factors you can adjust to assist with a good night’s sleep.
The bedroom environment and daily routines that promote consistent, uninterrupted sleep. It includes things like keeping a sleep schedule, making your bedroom comfortable and free of distractions, following a relaxing bedtime routine, and more.
Some sleeping problems are caused by bad habits, reinforced over years or even decades.
Follow a consistent sleep schedule. Varying your bedtime or morning wake-up time can hinder your body’s ability to adjust to a stable circadian rhythm. One study suggested inconsistent sleep—where a person goes to bed at inconsistent times or wakes up at different times every day—can disturb the body’s process of regulating inflammation during sleep. Think of it more like a window of time in which you should try to fall asleep.
TIME:
If you start getting ready for bed at the same time each night, you’ll likely fall into a natural rhythm and fall asleep within a reasonably consistent window. If you’re wondering about wake-up times and weekends, it’s best to also maintain a steady window.
As fun as sleeping in on the weekend can be, if your weekend wake-up time is drastically different than your weekday, it’ll throw off your rhythm. Besides, when you wake up at the same time every day, you’ll find even an extra fifteen or thirty minutes on the weekend feels like a lot longer than it is!
ROUTINE:
Another thing to be consistent with is a nightly routine or ritual. Consider listening to soothing music, doing some light stretching, or writing in a journal. Some people like to take a warm shower or bath before bed. You might also incorporate prayer or meditation. Reading can also make a great addition—just make sure it’s not on your phone to avoid the artificial light (not to mention the notifications and distractions that inevitably pop up). A lamp with low, warm light and a physical book are best. Getting ready for sleep is also an excellent time to diffuse essential oils or massage them into your neck or feet.
ENVIRONMENT:
Your bedroom setting absolutely affects sleep quality. Consider lighting, sound, and temperature. Lower the temperature in your home so it’s a little cooler at night than during the day. If you have any little lights that twinkle or blink at you in your room, you might cover them with electrical tape to help keep your bedroom nice and dark.
With sound, some people find quiet white noise from a fan or app helps them sleep. Others don’t find either option helpful, so figure out what works best for you. Think about your bedding as well. You spend a third of your life sleeping, so it’s worth investing in a supportive mattress that works well for your body. Comfortable, breathable sheets and bedding can also make a big difference.
LIGHT:
Exposure to natural light—especially early in the day—helps reinforce the strongest circadian cue. Then before bed, limit light. Artificial light exposure at night can interfere with circadian rhythm, so experts advise dimming the lights and putting down electronic devices in the lead-up to bedtime.
ACTIVITY:
Activity during the day supports your internal clock and makes it easier to fall asleep at night. Avoid heavy exercise too close to bedtime. Light walking or general movement before bed is fine, but a vigorous workout too late in the evening can push back when your body is ready to fall asleep.
STIMULANTS:
Synthetic caffeine is also added to medications and energy drinks. While caffeine is a common tool to promote wakefulness in the morning and ward off sleepiness during the day, it comes with potential side effects, including jitteriness, headaches, and nervousness. It can also interfere with sleep, especially if consumed too late in the day. Since stimulants like caffeine can keep you awake and throw off the natural balance between sleep and wakefulness, consider reducing your caffeine intake, especially after noon.
Everyone is different, but if you’re having trouble sleeping at night, you should try completely avoiding caffeine later in the day.
MEALS:
Another thing to avoid before bed are heavy meals and spicy foods. Meals that are too late or too heavy or spicy before bed can lead to heartburn or other digestive discomfort that may make it difficult to sleep.
SOLUTIONS:
Many essential oils can provide a relaxing, calming environment that’s conducive to sleep: soft, floral aromas like Lavender and Roman Chamomile and grounding, centering scents like Cedarwood and Sandalwood.
SERENITY ESSENTIAL OIL BLED:
Even better than any single essential oil, dōTERRA offers a combination of pure essential oils called the Serenity Restful Blend.
It’s a beautiful blend of Lavender, Cedarwood, Coriander, Ylang Ylang, Marjoram, Roman Chamomile, Vetiver, and Sandalwood essential oils, with Tonka Bean and Vanilla Absolute.
Serenity can be used both topically and aromatically.
Here are some ways you can use it to support bedtime in your life and home.
Diffusing is one of the simplest methods for enjoying the aromatic benefits of dōTERRA Serenity. As the sun sets or during your bedtime prep, diffuse a few drops for a relaxing aroma. You can also enjoy the essential oil blend’s aromatic benefits by putting a drop in your palm, rubbing your hands together, and inhaling the sweet scent with a few slow, steady breaths. Try this as you’re climbing into bed, just before your head hits the pillow, or right as you transition into the start of your evening routine, setting the tone for the next stage of winding down.
Using dōTERRA Serenity aromatically this way can also be extremely helpful with midnight wakeups. Whether it’s you or a child, a few deep breaths of the subtle, quieting scent of dōTERRA Serenity can create a gentle, relaxed reset to prepare for drifting back to sleep.
Topically, you might massage dōTERRA Serenity into your neck, shoulders, and feet before bed. That’s also a great routine to establish with a restless child at bedtime. Enjoy a quiet conversation together about the day as you gently rub dōTERRA Serenity into each little foot.
SERENITY STICK:
This stick serves as a convenient way to apply dōTERRA Serenity Restful Blend topically, and the moisturizing emollients leave your skin feeling soft and non-greasy. You’ve already learned about the benefits of dōTERRA Serenity, but this stick also includes valerian, an herb that’s native to Asia and Europe but also found in North America. The plant’s root is used for different purposes because it contains multiple compounds that may impact the human brain and body. The addition of valerian supports and enhances the effects of this stick and the essential oil blend, making the overall results of dōTERRA Serenity Restful Blend even more powerful and soothing.
SERENITY SOFTGELS:
dōTERRA Serenity Restful Complex Softgels are a natural sleep solution for occasional sleeplessness when taken internally.
While dōTERRA Serenity Oils isn’t meant for internal use, these softgels don’t contain the full version of the essential oil blend.
Clinical and experimental research supports ingesting Lavender essential oil to calm the nervous system and promote healthy relaxation and sleep.
The softgels also contain lemon balm, passionflower, chamomile, L-Theanine, and tart cherry. All these ingredients are encased in a vegetarian softgel and work together to create a natural formula that can encourage restful sleep without leaving you feeling groggy the next day.
While all ingredients in the softgels play a special role in their calming, relaxing effects, let’s look at two in particular: L-Theanine and tart cherry extract. L-Theanine is a non-protein amino acid found naturally in green tea, black tea, and some mushrooms. L-Theanine has the unique ability to promote relaxation without causing drowsiness. It has been studied for its calming effects on the nervous system. Tart cherry extract is included in the softgels for its positive effect on sleep, which is likely because of its tryptophan content. Tryptophan helps the body make melatonin, a natural hormone your body produces as part of your circadian rhythm’s synchronization of the sleep-wake cycle with day and night. Thus, melatonin is often referred to as the sleep hormone. Its production increases with evening darkness, promoting healthy sleep, while light causes the production to stop. Every 100 grams of tart cherry extract contains about nine milligrams of tryptophan, plus tart cherries also contain natural melatonin. The tart cherry extract in these softgels is a simple, natural way to gently aid your body’s melatonin production and provide additional melatonin, ultimately supporting your sleep.
Be the Best Version of YOU
SERENITY SLEEP SYSTEM:
Each of these products can be a powerful tool for natural support on their own, but they’re most powerful and effective when used together.
When paired with smart sleep hygiene habits, you can count on the dōTERRA Serenity three-step system to help you get the rest you deserve.
The first step is dōTERRA Serenity Restful Blend. The second is dōTERRA Serenity Stick + Valerian. And the third step is dōTERRA Serenity Softgels.
You have more than one way to implement these steps, but here’s an example.
About 30 minutes before bed, take a softgel and diffuse the essential oil blend.
Start your bedtime routine, enjoying the aroma of dōTERRA Serenity as you wind down. As you climb into bed, apply the stick, rubbing it into your neck, shoulders, and wrists.
Finish by taking a few deep inhales of the freshly applied aroma, basking in the calming, grounding scent.
Then simply close your eyes and drift off for a night of deep, rejuvenating sleep. Another example would be to diffuse dōTERRA Serenity throughout the evening.
As it gets closer to bedtime, put a drop in your hands, cup them over your mouth and nose, and take a few deep breaths, taking a moment with the aroma to reset and enter in the right state of mind for your winddown.
Proceed to your bedtime routine, finishing it off with the stick being applied to the bottoms of your feet and back of your neck.
Swallow a softgel as you settle into bed for a restful night. You can try one of these examples or apply the three-step system in a way that works for you. It’s ultimately as simple as one, two, three: diffuse dōTERRA Serenity Restful Blend, apply dōTERRA Serenity Stick + Valerian, and take dōTERRA Serenity Restful Complex Softgels. That’s it. Try the system and see how your life transforms.
Sleep Research
Open your own online account and save:
25% off every purchase?
Free shipping on any order over 100 PV
Once your account is set up, I’ll show you how you can earn dōTERRA® dollars anytime your friends sign up using your referral link.
Loyal Customer Benefits
Join the Loyalty Rewards Program. By joining the program and ordering monthly you have the opportunity to:
Qualify for exclusive promotional items, including a free monthly product
Accumulate points, which can be redeemed for more free products
Qualify to earn commissions as part of the dōTERRA compensation plan.
Be the Best Version of YOU
Customers (Users of the Products)
Sharers (Users of the Product who earn Cash Bonuses)
Builders (Entrepreneurs who are Wellness Advocates).
Deep Blue Rub is a marvel for those who spend countless hours in front of the computer or struggle with restless legs. The synergistic blend of Wintergreen, Camphor, Peppermint, Ylang Ylang, Helichrysum, Blue Tansy, Blue Chamomile, and Osmanthus is meticulously designed to offer soothing and cooling relief.
By massaging Deep Blue essential oil blend onto your fingers, wrists, shoulders, and neck, you're not just easing the tension; you're enveloping yourself in a cocoon of relief that targets the discomfort brought on by prolonged computer use.
For those nights when restless legs keep you from finding peace, Deep Blue Rub can be a game-changer. Its calming properties help soothe the sensations that prevent you from resting, bringing tranquility to your bedtime routine. It's not just about finding relief; it's about rediscovering the joy of movement and the serenity of a good night's sleep.
Trust in Deep Blue Rub to be your ally in comfort and calm.
PRODUCT & THERAPEUTIC EDUCATION
Free 60min Wellness Consultation
Free Essential Oils Safety Training
Free Natural Home Edit Training
Product Education and Support
Free Access to Podcasts
Free Access to more than 25 e-books
Free Access to research and science
Guidance to access extra discounted and free products
BUSINESS EDUCATION
One to One Mentorship and Support
Business Website
Support and Systems Website
Business Marketing Coaching
Free Access to Weekly Team Training
Brand Development
Social Media Academy Training
Funnel Development Support
Facebook
Instagram
LinkedIn
Youtube
TikTok