Oh the life changing magic of sleep, something all of us need and most of us aren't getting enough of. Something most little ones put off each day while most adults can't wait for! Sleep is a sweet, beautiful, crucial part of our health.

Did you know that 1 in 3 adults is getting less than the required amount of sleep each day? Or that you need to physically be in your bed for one hour longer than the amount of sleep you need? That means for 8 hours of sleep, you need to actually be in your bed for 9 hours. Our bodies need sleep to function physically, to make decisions, to focus on tasks at hand, to manage our emotions, to handle all the day can throw at us! Think about a toddler who has missed his or her nap. They are grumpy, overwhelmed by small things, and intolerant of mistakes or anything that isn't just right. Our adult brains feel the same way with a lack of sleep!

There are often legitimate reasons we don't sleep well or enough, and when sleep is elusive, it can be frustrating. Luckily, there is a lot we can do to support our bodies and minds in this area!

DEVELOP A ROUTINE So much of getting a good night's rest is in establishing a routine, even for adults! Try to walk through the same steps each evening. This helps you create a habit and also creates cues for your brain that it's time to rest. Here are some tips that have helped us all get a full night's rest in our home:

• Keep the lights low and warm after dinner time. Think more ambient lighting and candles and avoid overhead lights if possible.
• Run your diffuser with calming oils or blends to help your mind calm. One great combination is Lavender, Tangerine and Northern Lights Black Spruce!
• With your diffuser running, take a warm bath or shower (you can also add epsom salts + sleepy oils here!), then use Relaxation Massage Oil or Lavender Hand & Body Lotion all over. You can also add a drop or two of your favorite oil to the massage oil or lotion for an extra boost!
• Apply oils directly on the chests, wrists, neck, bottom of the feet just before bedtime.
• Run a ceiling fan, box fan, or sound machine to help drown out any noise if desired.
• Keep your rooms cool (but not overly cold). Your body sleeps better when it has a cooler temperature.
• Make your bed a comfy, cozy space. Think soft textures that are inviting and feel good against your skin.
• Spray Seedlings Linen Spray or DIY pillow spray with your favorite sleep oils! Gently spray pillows, sheets, blankets.

DIFFUSE This probably seems like a no brainer, but diffuse oils every night before you go to bed and while you sleep! The Desert Mist or Aria diffusers are great because they are lovely as decor in your space and they have an intermittent setting that will last all night. Some of our favorite sleep oils are Lavender, Frankincense, Valor, Peace & Calming, Vetiver, Roman Chamomile, Tangerine, Northern Lights Black Spruce and Cedarwood. You can use any combination of these or try one of these ideas!

• 3 drops each Frankincense, Valor, Tangerine, Lavender
• 4 drops Roman Chamomile, 3 drops each Lavender, Tangerine, 2 drops Frankincense
• 5 drops Peace & Calming, 4 drops Lavender, 2 drops Tangerine
• 4 drops each Cedarwood, Lavender, Vetiver
• 4 drops each Cedarwood, Northern Lights Black Spruce, Lavender
• 5 drops Northern Lights Black Spruce, 3 drops each Lavender, Release (great for when worry is your companion),

APPLY Grab your oils and apply them to the bottom of the big toe (the nerve endings that connect to the brain end here!), to your wrists and neck, and to your chest. You can use the same oils listed above alone or in any combination or try one of Young Living's pre-made roll-ons.

• Tranquil: a blend of Lavender, Roman Chamomile and Cedarwood that creates a calming, serene and peaceful feeling.
• RutaVaLa: This blend contains Rue, Lavender and Valerian (for more oomph!). It has a reputation for its “interesting” aroma, but it is 100% worth it for the results you get!
• Peace & Calming: This combo of Blue Tansy, Orange, Tangerine, Patchouli, and Ylang Ylang is a fan favorite. It smells amazing, and the Blue Tansy is specifically calming to the Central Nervous System!
• DIY Roll-ons: To a 10mL roller add a total of 40-60 drops of any of the oils listed above. Simply take the recipe above, multiply it by five, then add carrier oil.

SUPPLEMENT For those nights when sleep is super elusive, there are a couple supplements that can help!

• Deep Night Essence: This incredible non-drowsy, melatonin-free sleep supplement can help you get the sleep you need. It is intended for long-term use and helps support the body's natural system of removing toxins and waste during sleep! Deep Night Essence combines holy basil, lemon balm, spearmint and green tea extracts, which support concentration, cognitive function, and visual recall. It also contains Lavender and Spearmint essential oils and helps ease stress and promote relaxation without causing drowsiness. It is the first thing to reach for when you need good sleep!
• Super Magnesium: Magnesium is an essential mineral for almost all of our body systems, including sleep! Super Magnesium combines the power of bioavailable (read: easily absorbable) magnesium from the Irish Sea with the power of melon juice concentrate and Bergamot essential oil to maintain healthy magnesium levels in the body all day long. It helps you get a restful night's sleep, calms the nervous system, reduces oxidative stress on the body as a whole, and much more. When paired with Deep Night Essence, you have a winning combo.
• ImmuPro: This supplement is a blend of Ningxia wolfberry, reishi, maitake, and agaricus blazei mushroom powders as well as melatonin to boost immunity and help you rest when you need it. ImmuPro is one we reach for when our defenses go down, and we need to rest and recover. While it is amazing, it's not intended for long-term use.

SIMPLIFY YOUR SLEEP ROUTINE… Looking for better rest with minimal prep? Three products, amazing sleep.

The 5 Minute Sleep Routine

• Take Super Magnesium three times a day
• Take 2 Deep Night Essence capsules 30 minutes before bedtime.
• Diffuse your favorite sleep-inducing oil (we recommend Peace & Calming, Cedarwood or Mastrante!).
• Then say hello to the deep zzzz's you need!

30 Minutes to Better Rest Routine

• Take 2 Deep Night Essence capsules 30 minutes before bedtime. If possible, turn off all screens at this time! (1 minute)
• Stretch and/or meditate and take Super Magnesium capsules to help calm the nervous system. (6 minutes)
• Lower your body temperature to prepare for rest. (We sleep better when our bodies are cool!) Take a warm bath with epsom salt and essential oils to boost blood flow to the skin and increase heat loss (we love Lavender, Frankincense, or Peace & Calming!). (20 minutes)
• Fire up your diffuser with calming scents. (3 minutes)
• Drop into bed and rest well, then wake up ready to tackle the day!