SLEEP BETTER TONIGHT: The Essential Oil Routine That Actually Sticks (Free Guide Inside)

1 Feb

If you’re lying in bed exhausted but wired… you’re not broken. You’re overstimulated.

Between late-night scrolling, busy brains, parenting, stress, and never-ending to-do lists, sleep is usually the first thing we sacrifice.

But sleep isn’t “nice to have.” It’s the foundation for everything: mood, hormones, immunity, focus, and how patient you feel with the people you love.

The good news: you don’t need a complicated overhaul. You need a simple, repeatable wind-down ritual your body learns to trust.

That’s where essential oils can be powerful.

Why essential oils can help you sleep better

Essential oils support sleep in three main ways:

They strengthen your sleep hygiene: When you use the same calming routine nightly, your nervous system starts to recognise the cues and downshifts faster.
They create “aromatic anchoring”: When a specific scent is consistently paired with bedtime, your brain begins to associate that aroma with sleep.
They contain naturally calming chemical constituents: For example, Lavender contains linalool, known for its soothing, relaxing effects.

In other words: oils aren’t magic. They’re signals.

And when you use them consistently, they can help your body switch from “go mode” to “rest mode.”

The 3-step essential oil sleep routine (simple + effective)

This is the exact routine I recommend because it’s easy to follow and covers the full wind-down window.

Step 1: Take (30 minutes before bed)

Lavender Peace® Softgels

These are designed to calm the mind and support deeper, more restful sleep.

Sleep support: Take 1–2 softgels with water 30 minutes before bedtime
For stress support: Take up to 4 softgels daily with water

Step 2: Apply (as you’re getting ready for bed)

Lavender Peace® Stick + Valerian

This is your “body cue.” Apply it to the same places nightly so your nervous system learns the pattern.

Apply to wrists, back of neck, chest, or bottoms of feet
Use it as part of your nightly ritual (brush teeth, dim lights, apply, bed)

Step 3: Diffuse (leading up to lights out)

Valerian essential oil

Valerian has a warm, earthy aroma and is traditionally used to support sleep quality.

Add 3–4 drops to your diffuser as part of your nighttime routine
Or dilute with a carrier oil and apply to back of neck or bottoms of feet

Make it work even better: 7 quick sleep hygiene upgrades

Pair the routine with a few small shifts and you’ll feel the difference faster:

Avoid caffeine 6–8 hours before bed
Avoid large or spicy meals before bed
Exercise regularly (but not within 4 hours of bedtime)
Use your bedroom for sleeping only
Get early morning sunlight
Avoid electronics 30 minutes before bedtime
Go to bed and wake up at the same time

Diffuser blends to try tonight

If you want a ready-made “press play” option, try one of these:

Sweet Dreams: 1 Valerian + 3 Lavender + 2 Roman Chamomile
Night-time Zen: 1 Valerian + 3 Patchouli + 1 Lavender
Mellow Evening: 1 Valerian + 2 Cedarwood + 2 Juniper Berry
Calming Citrus Bliss: 1 Valerian + 3 Wild Orange + 1 Lemon

Want the exact routine (plus options for kids, teens, and adults)?

I put everything into a simple, printable guide so you can follow it step-by-step.

Download the free “Sleep & Essential Oils” guide here:

The full Three-Step Sleep System
How to use it for adults, teens, and kids (2–12)
A clear bedtime routine you can repeat nightly
Diffuser blends you can rotate without overthinking it

Ready to build your sleep kit?

If you want help choosing what to start with (or you want the full system), send me a message and I’ll recommend the simplest setup for your lifestyle.

Download the guide + shop the sleep system: