Aromatherapy 101: My Top 8 Tips on How to Use Essential Oils to Get Your Best, Boho Beauty Sleep

HBC-JJ09-herbal-watersFew things are as blissful as lying in bed and feeling like you are floating on a cloud. We all know that a full evening of uninterrupted beauty sleep can make all the difference in your day. But for a lot of women, sleep loses out to other self-care practices (like yoga, massages, and BFF dates at our local coffee shops). But with the addition of aromatherapy, transporting into slumberland can be a divine and connected experience. You should elevate it to the ultimate self-care practice. Use these scents-ible tips to pamper yourself, prettify your sleep rituals, and live a more aligned life.

Scent your sheets
Create scented sheets that feel luxurious, inviting, and exciting by adding a few drops of essential oil to a wash cloth in the last 10 minutes of your dry cycle when you launder your linens. Try adding sweet orange or marjoram before you climb in at night.

Bottle a face mist blend
Blend a custom concoction of essential oils with water to make an evening face mist to add to your pre-bed routine. In a mist bottle combine 4 ounces of water with 4 drops of lavender essential oil and 4 drops of lemon oil. If you have drier skin, add a few drops of a carrier oil to the blend.

Settle into a pre-bed meditation
Before bed add a calming and spiritual meditation to your evening routine. Use an essential oil like clary sage as an anointing oil on the temples to welcome in relaxation and renewing.

Wake up with aroma
Keep a bottle of essential oil or two and perk up in the AM with a scent of your favorite uplifting oil, a dash of scent under your nose, or a lingering scent behind your temples. Some go-to awaken oils are pine, peppermint, rosemary, and sweet basil.

Create a pillow potion
Before you dive head first into your pillow after a long day, spritz a pillow potion blend on your bed. In a mist bottle combine 4 ounces of water with 4 drops of Roman chamomile and 4 drops of lavender.

Sink into a sleepy soak
Before you turn in for the night, unwind with an evening soak of Epsom salt and lavender. Up the relaxation factor by unplugging completely and sipping on your favorite tea as you bathe.

Cool with a cream
Add a few drops of lemon or another citrus oil to an unscented, thick cream and apply to your feet before you slide into bed. In the warmer months explore with placing the cream in the fridge or by adding a cooling oil like peppermint to the blend.

Wind down to dream town with a diffuser
Add Roman chamomile to a diffuser nightly to begin the wind down ritual of turning down and inviting a relaxation response before you head to dream town each night.

What current pampering rituals are part of your nightly routine? Which aromatherapy tip are you dying to add to your evenings this week?

kateKate Connell is a passionate curator of at-home yoga practitioners. You & the yoga mat provides empowerment, knowledge, and yoga tools that lead yogis towards fulfilling their deepest desire of living their lives out-loud with the help of an individual at-home yoga practice. The Mat Mate, a weekly newsletter, is the best free tool in supporting you in your process – whether you are flirting with, establishing, or sustaining a perfect-for-you practice at home. Sign up here !

My Top 6 Ways to Overcome Jetlag on a Yoga Adventure!

10592947394_d879c221ff_bI travel internationally about every other month teaching workshops and teacher trainings on three difference continents.  People ask me how I managed to stay balanced flying around the world the way I do and acclimating to different time zones.  Sleep has become a ritual for me, something I prepare for, meditate on, and pray for!

I need deep sleep to be able to be alert and present for my students. I needed to find a way to get good quality sleep on these trips.  Sleep deprivation can accumulate and cause a variety of problems such as increased anxiety, risk of hypertension, obesity, depression, heart attack, and just being straight up delirious!  Sleep is important and deep sleep heals!

It’s important to understand that deep sleep heals the body, the mind, and our spirit. Our daily dose of shut-eye regulates our weight, strengthens our immunity, protects our health, repairs our tissues and cells, and restores our energy. Sleep also allows us to process situations in our lives balancing our emotions, helping us to better solve our problems, and feeds our creativity.  When our mind becomes quiet in deep sleep, our energy in our heart chakra increases and we wake up feeling more inspired to move through our day.

Here are my top 6 sleep strategies:

1. Create a ritual before you go to bed to calm your energy down.  Excessive worry, activity and traveling, can all disturb the spirit and activate the mind—making it near impossible to fall asleep and stay asleep. Try rubbing an ayurvedic oil (I use sesame oil for us vatas) all over your body in a circular motions paying attention to your joints to reduce any swelling especially from flying.  Wait about twenty minutes allowing the oil to soak in and jump in the shower or a warm bath to rinse it off.  You could also try some of my favorite essential oils such as lavender or peace & calming. These oils are extremely healing for the nervous system and aid in the relaxation response that puts us in a state of healing and grounding.

2. Try warm milk before bed or any kind of valerian tea or herbal tea with relaxing herbs. Avoid alcohol before bed because it will disturb deep sleep and can create anxious dreams usually waking you up in the middle of the night creating some type of hyperactivity.

3. When traveling and adopting to time zones I will take melatonin to keep me asleep. I find it helps me get through the first couple nights of jetlag.

395474_275052729233929_1837254280_n 4. Turn the lights down and do restoratives like legs at the wall (Viparita Karani) using an eye pillow to add some weight to the eye sockets. This helps my brain relax and eyes to stay shut.

5. If you do get stimulated easily, stay off the computer and avoid TV shows that create any kind of fear or worry.  It’s best to shut all electronics off before bed and soak in this quiet time with a warm bath and light reading instead.

6. Avoid eating at least two hours before bedtime and try to make dinner your lightest meal.  Eating late will stimulate your digestive system and also can create disturbing dreams.  When traveling, this may be hard but better to sleep through the night and wake up on an empty stomach.

These suggestions don’t just apply to overcoming jet lag, but are great support for good deep sleep at home. Make sleep a priority!  Do what is necessary to take care of yourself and promote healthy sleep.  Watch how the quality of your life improves when you commit to these rituals before bed.  You will see that you will become more inspired, joyous, and actually excited for each day to begin!

Find out more about Joan below!

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