Essential Oils can support you to find a more restful sleep. There are several you can choose from. I always recommend to use both topical application as well as diffusing in the bedroom before & during sleep. It depends on the severity of the sleep problems.

Lavender is probably the most well known essential oil to support sleep and find a calmer state. It doesn’t work for everyone though – approx. 30% of the population find Lavender uplifting rather than calming. I am one of them. I love lavender to calm my anxious feelings and thoughts, but I can’t use it at sleep time. Its works super well for my children though.

The Magnolia Touch roller bottle is another best friend at sleeptime. It has a much higher Linalool content than Lavender and Linalool is well knows for its calming effects . Again this is not just for sleep time. It makes a beautiful perfume and can help us keep our emotions calm during the day and help dealing with stress.

The best and most reliable sleep oil is Vetiver, which is also called the “knock out” oil. It comes from a grass root and is a really thick and resiny oil. Vetiver works a treat not only for sleep, but also for over anxious, over active, highly stressed people. Its very grounding and calming and I definitely recommend going for this one if you have severe sleep problems.

Roman Chamomile is great as well to support sleep and one of the essential oils that are safe to use for babies and small children as well.

If there are nightmares or night terrors involved Juniper Berry is great. Its the oil of the night and helps relieve any fearfulness around nighttime. One of my children sometimes gets bad nightmares when they have a fever. If that happens I rub some diluted Vetiver and Juniper Berry along their spine and they usually settle within minutes – like magic. Before I had the oils it took lengthy periods of time to settle them back.

doTERRA also a few blends that can benefit your sleep routines. Lavender Peace Blend is beautiful blend of essential oils specifically formulated to help sleep and relaxation. You can find more info on this blend HERE.

Also the Peace blend from the Emotional Therapy kit can be helpful for sleep and helping calm the show. The Peace blend comes either as a roller or a neat oil which can be used in the diffuser. You can find more info on this blend HERE.

And last but not least the Balance blend helps to ground and calm either morning or evening. I know many people who rub the Balance blend under their feet in the morning to stay grounded and calm. Others find it also helpful at sleeptime. More info on this blend HERE.

Its a matter of finding an oil or blend that works for you as we are all individual beings. Experiment and have a bit of fun. And remember it might be necessary to apply both topically on the skin and also diffuse. For some people either or is enough, some people need both.

Also be mindful to have at least 30 minutes of screen free time before bed, try and go to bed before 10 pm and try to establish a bed time ritual that helps you find calm and peace and nourishes you. For example legs up the wall yoga pose (Viparita Karani) and conscious, deep belly breathing in combination with your oils could be good to try. You might like to write in your journal to process the events of the day or have a calming herbal tea and read a nice book (obviously not a gripping thriller right before bed ;-).

For those of you who need scientific research you can find lots of studies on pubmed. Here are a few examples.

• Sleep in ICU https://www.ncbi.nlm.nih.gov/pubmed/26211735
• Dementia patients https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5376423/
• General https://www.ncbi.nlm.nih.gov/pubmed/25584799
• ICU after surgery patients https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5412241/

Search: pubmed studies on aromatherapy Lavender sleep

• Postpartum patients https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4443384/
• Lavender with students https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4505755/
• General https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3612440/
• Lavender in patients after chemo https://www.ncbi.nlm.nih.gov/pubmed/29547610

If you have any questions, please feel free to ask. If you want to start your doTERRA journey you can find instructions on my website HERE.

Lets talk doTERRA loyalty Rewards Program:

Everybody with a doTERRA account can either just order whenever they like with a “one time standard order” or be part of the “LRP / Loyalty Rewards Program” with a monthly order to receive your monthly Wellness Box straight to your door (my favorite parcel all month!). Your monthly order can be cancelled anytime, you can change it every month, there is no limit as to how much you have to order if you are just a customer.

What do I order regularly in my Wellness box

– essential oils (obviously ;-). I use them daily so have to replace regularly.
– doTERRA On Guard Toothpaste and Mouthwash (oohh so good and natural – no more ulcers or bleeding gums)
– doTERRA on Guard hand soap & cleaning concentrate (keeping those bugs at bay) 
– Lifelong Vitality Supplements (Food Nutrient Complex, Cellular Protection Complex and Omega’s – they are only $126 per month supply – have 30 day money back guarantee and are the top selling product of excellent quality)
– soaps bars, chest rub
– Lozenges On Guard for sore throats, Easy Air to clear airways.
– Correct X wound healing balm only $18 and I use for scrapes, cuts, burns, stings etc.
– Skin Oils – Yarrow Pom and Salubelle are the only things I use on my face. No more skin imperfections, less wrinkles and beautiful soft skin.
– Perfume – Rose, Jasmin, Neroli, Magnolia are now my perfumes. I don’t waste my money on toxic commercial perfumes anymore. Artificial fragrance in general really upsets my system if I smell it, for example car fresheners, toilet fresheners etc.
– doTERRA have a huge range of other products like skin care ranges, shampoo, conditioner etc.

So how does it work: You open your account with me with a starter kit or whatever you fancy. Then you set up your first monthly order with my help for the following month. For the first 3 months if you order for 50 PV every month you receive 10 % of your order volume back in product points. This percentage increases every 3 months until it reaches 30%. Then every so often you can treat yourself to some special oils or products from your accumulated points.

So this month I used my points to purchase a Rose Touch (best perfume ever, great for emotional balancing and has a big affinity with the skin), Manuka oil (I use for my skin potions, sore throats – its sourced in NZ – Gisborne), and Hawaiian Sandalwood (Skin Potions, grounding – great for meditation and being present, I use to support my lymphatic system) Those oils have a combined value of almost $300 wholesale. I wouldn’t usually treat myself to precious oils like this, but by purchasing products that I would usually buy in the supermarket or other places I get these treats for free. Wayyy better than fly by’s right?

Any questions let me know – I will lather on some Rose and Magnolia and go to sleep now. Be well. xxx

The following 2 recipies are from the book “The Healing Power of essential oils” by Eric Zielinski, D.C.

LICKABLE LIPBALM

1 table spoon bees wax, 2 table spoons organic, unrefined coconut oil, 2.5 teaspoons unrefined shea butter, 5 drops Vitamin E oil, 3 drops ginger essential oil, 2 drops peppermint essential oil

set glass measuring cup or jar in saucepan filled with an inch of water. Place beeswax, coconut oil, shea butter in jar and melt over medium heat, stirring occasionally. When ingredients are melted, remove the jar from pan and quickly stir in Vitamin E and essential oils. Pour into small tins, let cool. apply small amount onto lips. If allergic to beeswax you can try candelilla wax or bayberry wax. Makes about 15 small balm tubes or tins.

ANTI AGEING BODY BUTTER

1 cup unrefined shea butter, 1 cup Mama Z’s oils base (see below), 5 drops essential oils (see suggested blends below).

Melt Shea Butter in double boiler, let it cool. Once cool enough to handle pour into medium glass bowl. Add Mama Z’s oil base and essential oils. Chill until partly solidified (about 15 mins). Whip to a butter like consistency with handheld mixer. Store in mason jar.

Mama Z’s oil base: 54 ounces / 1.5 kg coconut oil melted, 16 ounces / 453 grams sweet almond oil, 8 ounces / 226 grams Jojoba oil, 4 ounces 113 g Vitamin E. Mix everything and store in jars. You can use handmixer. Malt coconut oil gently first if hard. Lasts for up to 1-2 years if stored in cool and dark place. Can be used for balms, salves and butters.

Essential Oil blends for beauty and anti-ageing: 20 drops Helichrysum, 10 drops Frankincense, 10 drops Sandalwood, 5 drops Lavender, 5 drops Ylang Ylang. OR 20 drops Ylang Ylang, 10 drops Geranium, 10 drops Lavender, 10 drops Rose absolute. You can swap any of those. I usually don’t use citrus oils in body butters because of sun sensitivity.

Other blend ideas: You can use the doTERRA Salubelle blend for nourishing your skin, Ice Blue for an after excercise rub, Aromatouch for massage or morning rub, Roman Chamomile and Blue Tansy for before bed.

DEET FREE BUG SPRAY

This all-natural insect repellent made with pure essential oils is safe for the whole family.

1 ounce / 28 grams carrier oil of choice, 3 drops citronella oil, 3 drops eucalyptus oil, 3 drops tea tree oil, 3 drops peppermint oil, 3 drops cypress oil, 3 drops lemon myrtle oil. Have 1 small spray bottle ready.

Mix all ingredients in small glass spray bottle and store in cool dark place, spritz on body when needed, avoiding eyes, reapply every so often if needed.

SOOTHING BUG BITE BALM

5 drops Peppermint essential oil, 5 drops lavender essential oil, liquid carrier oil, 5 ml glass roller bottle.

Mix everything in roller bottle. Apply as needed to relieve itch and sting.

The last few months have just been a whirlwind of so many things happening all at once, I barely any moments to digest all the major changes and I feel it will take quite a few months to fully process whats just happened.

The kids are with their nanny at the moment so I am sitting in a cafe, trying to gather a few thoughs and say a proper good bye to you all.

The last 3 years at Heartspace have been so special to me. And apart from the parting with our home, that was the hardest to let go of. I love being a yoga teacher and student, I loved my little Heartspace cocoon and building a community, getting to know you all and sharing in the highs and lows that life serves up. Having had a break from teaching now for almost 2 months I realise that is what I miss most. The connection with like-minded people, who try to look after themselves, find a bit of peace in amongst the chaos that life can sometimes be, walking each-other home really, as beautiful Ram Das said.

I have learnt so much in those 3 years. From the very humble beginnings of being a brand new yoga teacher committing to a lease of a room that was still just a shell at that stage – to handing the heartspace community & space over to new guardians – soo many things happened. I just lodged my yoga teaching hours with Yoga Alliance and they added up to 1,206 hours over those 3 years with approx. 150-200 students coming through the doors every month in just my classes.

I can still remember how worried, scared and insecure I felt when I first started, with my heart beating fast and my throat choking up. I am now in a space where the yoga mat is probably one of my most comfortable spaces. I know what teaching style feels most authentic to me, I found my voice, my space, my people and feel as comfortable in my skin as I ever have. It feels like life can’t knock me over so easily these days. I have grown so much more confident in my own skill and ability and have established a trust in life that feels good and comforting. I have learnt so much from you all, from your stories, your resilience, your willingness to share, your willingness to turn up for sessions through emotional ups and downs, your willingness to make space for yourselves. I loved the chatter in the beginning and at the end of the classes, the exchanges between people who just met, or friends catching up. I loved meeting some of your children and friends you brought along putting faces to names.

I am so, so grateful that I have been able to hold space for you and other teachers and their students for those 3 years. I feel very blessed to have had this opportunity. I would like to thank you for your trust and your encouragement. I still feel sad to leave that chapter behind, but I am also excited for the next chapter to start now.

I hope you all find a new teacher and/or yoga style that resonates with you. We are very lucky in Hawke’s Bay to have so many beautiful teachers and sessions to choose from.

My best bit of advise I can give you on the way from what I learned over my 15 years of practicing and 3 years of teaching is that we are all entirely individual beings – physically, mentally and spiritually. There is no one fits all approach. Listen to your body and do what feels good and have clear boundaries around your practice. Communicate with your teacher if you like or don’t like to have adjustments done. Try a few different teachers and styles to really find what makes you happy. For me yoga has really become my nourishment. My practice needs to be nourishing, feed me, fill me up, feel good. Find what feels good to you and respect your only home that is with you for this lifetime all the time – your beautiful, magical body. It lets you know – if you make the time to listen.

And don’t forget Yoga is so much more than practicing yoga poses – yes for most of us this is where it started. For me it was and later I looked further and deeper. Those of you who came to my beginners classes would have heard about the 8 limbs of yoga. Perhaps get yourself a book and study the deeper aspects or should I say the roots of a proper yoga practice. Most of us do yoga every day anyway – without ever doing a pose.

…………

The last couple of months have been a bit tough. I am in detachment overload, we have had to let go of so many things, living out of suitcases at the moment and not leaving until mid March. So we are all ready to move into our new floating home.

Tim has been in Greece for 2 weeks and found our boat, a Bavaria 46 called Polykandros (Polly). It is getting a make over at the moment in Athens from where we still start our new life mid March. While he was away I was emptying our house, sorting, packing, cleaning, organising garage sales, pick ups, drop offs and juggling the kids needs in-between it all.

If you want to follow our journey or even support us there are several ways how you can do that.

• check out our website freedomfamily.nz
• Follow us on facebook HERE or Instagram HERE
• Like and subscribe to our youtube channel HERE
• Support us on Patreon with a few dollars every week HERE. We will attempt do create a video every week to document our journey and share our experiences. The couple of dollars supports us in our work and will perhaps even enable us to stay on the water longer. We don’t have any investments or rentals, so we are essentially blowing our equity from the house for a bit of freedom. We will have to live very mindful with our limited resources financially, so every dollar helps. Our Patreons get access to our videos one week early, get access to a private facebook group, live calls and possibilities to visit on the boat.
• I am still doing my doTERRA business from on the go and for every doTERRA purchase you do through me I earn a bit of commission. You can find more info HERE. I still support my team with education from afar via e-mail, messaging etc.
• I also keep my heartspace.nz site up for mainly blog posts on my yoga insights and essential oils info. You can find me on Facebook HERE and Instagram HERE.

From my heart to yours – I wish you all the very best on your journeys and hope some of you stay connected. I would love to hear from you now and then and perhaps one day our paths will cross again. For now me and my family are going to jump into the unknown, practice trust, experience a bit of freedom and family time, reconnect with each other and let the wind decide which direction we go. Thank you xxxx

From “The inspired little book” by Krissy Ballinger

Zinc Oxide is rated as one of the best and safest defenses against UVA and UVB rays. Bear in mind that sunscreen should be used in conjunction with other sunprotection measures to ensure effection protection against UV rays.

Ingredients: 120 g carrier oil, 60 g coconut oil, 25 g shea butter, 20 g beeswax, 40 g zinc oxide (non-nano particles) 20-50 drops Helichrysum, Arborvitae or Sandalwood essential oil (essential oil is not necessary).

In a double boiler (pot with boiling water with class or metal bowl on top that is not submerged in the water) melt carrier oil (almond, jojoba etc.), coconutoil, shea butter, and beeswax . Add zinc oxide and essential oils once cooled down a little and stil until well combined. Pour into jar or container, taking care to scrape out all the zinc. When sunscreen sets, stir the cream to evently distribute the zinc oxide, which is the main SPF factor.

Use as you would use any other sunscreen and reapply every 2 hours.

Don’t use any Citrus Oils in your sunscreen, as most of them are photo and light sensitive and that would be a really bad idea. You are more likely to sunburn on the spot where you applied citrus oils for 12-24 hours after application.

I also found 2 other variations of this recipe. 1 is from Wellness Mama and you can find this HERE.

The other one is from Pronounce Skin care and you can find the recipe HERE.

I will try this year to make my own sunscreen as well as other body care products, like my body butters and body oils. I am hoping to reduce plastic waste through doing this as well as reducing our toxic load.

The correct dilution of essential oils is really important, especially for babies and children as well as people with sensitive skin / bodies.

Robert Tisserant is one one of the most well known aromatherapists in the world. You can find his dilution chart HERE.

Dr. Mariza Snyder in her book “Smart mom’s guide to essential oils” has the following recommendations:

• 3-6 months / 1 % dilution / 2 drops per 10 ml carrier oil
• 6 months to 1 year / 1% – 2% / 2-4 drops per 10 ml carrier oil
• 1-5 years / 2 % / 4 drops per 10 ml carrier oil
• 5-11 years / 5 % / 10 drops per 10 ml carrier oil
• 11-17 years / 10% / 20 drops per 10 ml carrier oil
• 17 plus years / 10-25% / 20-50 drops per 10 ml carrier oil

Valerie Ann Worwood in her book “Aromatheraphy for your child” recommends the following:

Drops of essential oil diluted in 30 ml of carrier oil

• Newborn – 1-2 drops
• 2-6 months – 1-3 drops
• 6-12 months – 1-4 drops
• 1-4 years – 5-8 drops
• 5-7 years – 5-10 drops
• 8-12 years – 5-12 drops

There are lots of different recommendations for dilutions available. Make sure you dilute really well for very young children and you can always make a small skin test on the inside of the wrist first.

 

I just love the aromatic benefits of essentials oils, when used in the diffuser or on diffusing jewellery.

The sense of smell is our quickest sense. The olfactory glands in the nose will “transport” the microparticles of the essential oils to your limbic system of the brain. One of the functions of the limbic system of the brain is to regulate emotions. So its a very quick way to manage emotions & moods. Those microparticles arrive in your brain within seconds. Even if I apply an essential oil to the skin for the topical use I always inhale as well to get both the physical and aromatic benefits. I also have several bracelets and necklaces with plain wooden and lava beads, which absorb the oils and can hold the scent for around 4 days with some oils.

With the diffusers, which produce cold steam, the essential oil micro particles can stay in the air for up to 2 hours after the diffuser finished. Also with the diffusers you don’t actually damage the properties of the essential oils, as they are not heated up like in the old tealight diffusers. The essential oils are heat and light sensitive, so you can use them in cooking and in the tealight diffusers but you might knock off some of the healing properties of the oils and only have the aroma left.

I am sharing a passage from Valerie Anne Worwood’s book “the fragrant mind”, who is a well known Aromatherapist:

Hospitals and hospices need all the cheering up they can get, and essential oils are the perfect way to do it. Aside from the fact that they deodorize the clinical and organic smells, and make the place smell fresh and charming, they can (if you use the right ones) cut down cross-infections. Mr Fred Dale of Dale Air Products, who has twelve years experience in installing essential oil diffusion-systems in hospitals, museums and other public building, says that synthethic materials, when interacting with certain other smells, won’t get rid of those smells and you’ll end up with a worse smell than you started with.  Essential oils on the other hand work very well. And they have other benefits. At the Worcester Hospital in Hereford a six-month trial showed that vaporizing lavender through the air caused patients to sleep in a more natural pattern, and made them less aggressive during the day. More than that, over the six months, some patients were weaned off their tranquilizers – simply by substituting lavender in the atmosphere, which has a calming effect on the brain…..

In Japan aroma diffusing systems with essential oils have shown an increase in productivity with office workers. Some aromas reduced typing errors up to 54% with Lemon Essential oil!

This is a passage from Nadine Artemis’ book “Renegade Beauty”

The scientific findings of forest bathing teach us that it is beneficial for people to spend time in nature. Fortunately, phytoncides and essential oils share a similar constituent – those precious terpenes. Essential oils can provide forest therapy for us at home, every day, all year long regardless of the temperature or location. All essential oils are antibacterial, antimicrobial, and anti fungal, and they all have a concentration of a terpene. Forest bathe at home by filing it with these lovely, aromatic molecules by diffusing or steaming the particles into the air.

There are thousands of articles and studies on the benefits of diffusing essential oils. They can help you sleep better, focus better, calm moods, uplift moods. You can also create aromatic anchors for example by diffusing a little Lavender when you get your baby to sleep. Baby will know Lavender means sleep time if you do it every time. That will carry on throughout their lives as they grow – they have an aromatic anchor of Lavender meaning sleep support. You can start creating new aromatic anchors anytime for yourself and your children.

Here is a short extract of the emotional properties of essential oils from the book “Emotions & essential oils”:

• Basil – Oil of Renewal. Brings strength to heart and relaxation to mind. Great for nervousness, anxiousness and despair. Strengthens adrenals, gives hope, helps in recovery from negative habits. Indicated for those who are weary in mind and body and in need of strength and renewal.
• Bergamot – Oils of Self Acceptance. Helps to let go of self judgement and learn to love themselves unconditionally. Cleansing with stagnant feelings. Awakens hope.
• Cedarwood – Oil of Community. Supports people who struggle to form bonds or social roots.
• Cinnamon – Oil of Sexuality. Supports reproductive system and helps heal sexual issues.
• Clary Sage – Oils of Clarity & Vision. Helps getting a clear vision & open to new ideas. Opening creative channels and clearing blocks.
• Clove – Oil of Boundaries. Support in letting go of Victim Mentality. Helps to stand up for yourself, be proactive, feel capable and builds appropriate boundaries & defenses.
• Copaiba – Oil of Unveiling. Copaiba offers assistance to those caught in lower vibrations of shame, blame , fear and self-loathing and other unconsciously internalized emotion. It summons them to begin the unraveling and restoration process process necessary for lasting healing and further awareness or inside.
• Cypress – Oil of Motion & Flow. Cypress shows how to have perfect trust in the flow of life.
• Eucalyptus – Oil of Wellness. Supports the person who constantly facing illness. Claiming wholeness and heal.
• Fennel – Oil of Responsibility. Support if weakened sense of Self. Fennel reignites passion for life.
• Geranium – Oil of Love & Trust. Fosters receptivity to human love and connection. Aids in healing broken heart. “The emotional Healer”
• Ginger – Oil of Empowerment. Helps to be fully present and participate in life.
• Grapefruit – Oil of honoring the body. Teaches true respect and appreciation for ones physical body. Helps when body image issues are present.
• Jasmin – The oils of sexual purity and balance – helps with unresolved sexual trauma, sexual repression, sexual fixation, encourages safety within intimate relationships, invites purest intentions to the sexual experience.
• Lavender – Oil of Communication. Lavender encourages honesty and insists that one speak their innermost thoughts and desires. .
• Lemon – Oil of Focus. Nourishes mind aids concentration helps with Confusion, inability to focus lack of joy and energy.
• Lemongrass – Oil of Cleansing. clears negative energy
• Lime – Oil for Zest for Life. Dispels apathy and resignation
• Majoram – Oil of Connection. If unable to trust others or form meaningful relationships
• Manuka – Oil of being upheld. Powerful plant to heal and bless humanity. Manuka invites the heart to open and offers powerful healing energy to bind up wounds, soothe troubled hearts and nurture souls back into a state of centeredness. Helps transmuting suffering into transcendence.
• Melaleuca – Oil of Energetic Boundaries. Clears negative energy baggage. Use if problems with parasitic or codependent relationships.
• Neroli – oil of shared purpose and partnership. Unifying and stabilizing oil. Calming troubled hearts in relationship conflict. Promotes harmony in changing dynamics of long-term relationships. Neroli invites individuals to develop the character traits of fidelity, empathy, patience, forgiveness, and resilience to ease these relationship challenges.
• Oregano – Oil of Humility & Non attachment. If overly attached, pride, opinionated.
• Peppermint – Oil of a Buoyant Heart. To rediscover the joy of being alive.
• Rose – the oil of divine love. Hold higher vibration than any other oil on the planet. Powerful healer of the heart.
• Rosemary – Oil of Knowledge & Transition. Helps with focus, concentration & development of true knowledge & intellect.
• Thyme – Oil of Releasing and Forgiving. Powerful cleanser of the emotional body & addressing trapped feelings
• Wild Orange – Oil of Abundance. When struggling with scarcity mindset.
• Ylang Ylang – Oil of the Inner Child. Supportive in emotional healing, releasing trauma from past. Restores playful & childlike nature and innocence.

doTERRA, the company I am working with have a range of essential oil blends, that have been specifically formulated to manage moods and emotions. The emotional therapy kit and mood management kit. If you are interested to learn more about those blends you can contact me on [email protected].

Here are a few articles you can explore

6 essential oils for stress relief and sleep

top essential oils for depression

top essential oils for anxiety