Sleep Tool Kit

Welcome!

In this program, you will start to create a healthy routine that will allow you to get rid of stress, sleep more soundly and show up in the rest of your life with power. It won’t happen over night, but if you are consistent with your practice of creating a routine, you’ll see how the power of sleep and stress reduction will change your life.

In this program I want to show you how to:

  1. Use essential oils to relieve stress and help you sleep

  2. Create a healthful routine for falling sleep and waking

  3. Implement stress management techniques


What you’ll need:

  1. 100% commitment to the process

  2. Acting on the techniques presented

  3. An essential oils kit  with a diffuser

Morning Routine

Most people don’t think about the morning time being an integral part of a sleep time habit but it is absolutely critical to programing the brain.


  1. Alarm: NO SNOOZE


Essential Oil Routine

  1. Diffuser- 4 drops of Lemon and 2 drops of Melaleuca. This is to purify the air and get keep you healthy, ready to face the day. If you are under the weather place 2/3 drops of Oregano instead.

  2. Lemon- 2 drops in morning water. This is to cleanse and alkalize your body.

  3. Frankincense- 1 drop under the tongue. This is to support your adrenal glands and the cells of your body as you go on your day.

  4. Peppermint- 1 drop under the nose and 3 drops rubbed on the chest to enliven you and support your respiratory system.

Activities Routine

  1. Add some type of exercise. This is to get blood flowing and your day started out the right way. It can be as simple as walking or you can join me for this workout below. It doesn’t have to be first thing in the morning, though most people who start their day off this way NEVER REGRET THE SWEAT. It sets the tone for an amazing day. It is vital for the health of your body and the success of your sleep that you get exercise in somewhere during the course of your day.

  2. 5 minutes of meditation. Don’t let the idea of meditation intimidate you. This is a practice (not a perfect!) of simply sitting still and allowing your mind follow your body into stillness. Give your self 5 minutes in the morning to cultivate peace and it will follow you for the rest of the day.


Evening Routine

Going into the evening it’s really important to observe specific rules so you program your mind to slow down and eventually fall straight to sleep as you touch your pillow.


Rules to observe

  1. No stimulating activities 30 minutes prior to bed time. That means no screens (including tv, ipods, ipads, kindles and the like). There is a reaction that happens in the brain as you see the light of the screen.

  2. No big meals within the last hour before going to bed. Don’t go to bed hungry or you won’t be able to sleep either, but you’ll get what my mom lovingly called ‘meat-mares’ if you eat too close to bed time. You will wake up with stomach aches as your body doesn’t digest food when you are sleeping.


Essential Oil Routine

  1. Diffuse 4 drops of Lavender that last hour before bed.

  2. Add a few drops of Lavender to water and spray on your sheets and bed linens.

  3. Put Lavender on yourself before jumping into bed. Take 2 drops in your hands smell and then rub on the back of your neck.


Activities Routine

  1. Add some type of movement and/or stretching. This is a gentle way to get blood moving in your body. It can be a very simple few stretches or a relaxing yoga class like the one below.

  2. Take a hot relaxing bath or shower. Increase your body temperature before settling yourself down to rest. This might be the perfect time to put lavender on yourself or in your bath water.

  3. Journal. Get all the goo of the day out of your head and on to paper so it doesn’t have to sit on your shoulders all night.

  4. 5 minute meditation. Again this is an opportunity to allow your mind to slow down. Do this after journaling and take the opportunity to have a mental vacation from the obligations of your life.


Wake in the middle of the Night

  1. If you find you wake in the middle of the night, grab your journal and free write in it till your head is empty and ready to sleep.

  2. Meditation with a mantra. This means focusing on a set of words such as inhale “let”, exhale “go” and repeating it for a set amount of time.

  3. Pranayama. This is simply a fancy word for yogic breath practice. Use the technique below to even out the two sides of your brain and allow yourself to relax enough to fall back asleep.