I’m all about the nervous system these days. Over the last decade, life has become increasingly challenging-I think everyone experiences a season like that, especially in middle age. Today I’m sharing a sleep/relaxation roll on recipe, pillow spray, essential oil inhaler and diffuser recipe to help improve sleep, support the nervous system and relax your mind. 

First, can I just say that blogging has become about pleasing Google (fact checking, robot/AI like posts) for a long time now. In fact, blogging all together has become a thing of the past. Most people don’t want to take the time to read a full blog post-bite sized video clips on social media have become the only content that is effective. However, I’m hanging in there and when I share a post about health, I by no means come from a place of authority. I like to write as though we are close and personal friends and am sharing my personal experiences. This is one of those  posts. I research and come to my own conclusions and sometimes it feels worth sharing. I have no credentials when it comes to giving health advice. I just like to share what works for me in the hopes it may work for you too. 

My nervous system has been a big concern of mine for years and so I’m encouraging self awareness and suggesting using essential oils as a tool to start calming the system. It’s always a favorite part of my journey to getting back to a calm nervous system. 

Are You In Fight or Flight?

You’ve probably heard of fight or flight. It is when a stressful life event can cause your body to stay in alert mode in order to protect itself. It’s a self preservation tactic our bodies do to help but when a stressor lingers for weeks, months or even years our nervous system can get stuck. Our body goes into fight or flight by producing too much cortisol. 

A few indicators that your nervous system is stuck in fight or flight:

• Scaring easily if there is a loud noise or someone sneaks up on you.
• Gaining belly fat
• Low energy
• Waking at 3 am
• Slow digestion
• Muscle tension
• Racing thoughts
• Shallow breathing

Supporting the body and letting it know it’s safe to come out of fight or flight usually just takes time. However, I proactively work on nurturing myself back to normal, also known as “rest and digest”. 

My tools to calm my nervous system are prayer, reading, jigsaw puzzles, walking, getting in bed early with lots of cats, essential oils, dim lighting and good TV, saying NO to invitations that may heighten stress, THC micro dosed gummies etc. Your tools may look different. The key is to find out healthy ways to relax your mind and body and do those things as much as possible. 

The point of saying all of this is to share a series of DIYs I’ve been loving in my nighttime routine. I love using essential oils and truly believe aromatherapy is a very powerful tools when it comes to relaxing and sleep. 

Related Post: Tips for a Better Night’s Sleep 

4 Best Essential Oils for Relaxation and Sleep:

• Lavender: Lowers anxiety and heart rate to help you fall asleep faster. Many studies have shown lavender is effective when it comes to the nervous system.
• Roman Chamomile: Soothes the nervous system, relieves physical tension and stops nighttime waking.
• Cedarwood: Grounds the body and encourages melatonin production.
• Ylang Ylang: Helps lower blood pressure and heart rate, encouraging relaxation.

Nervous System Reset Roll On Recipe:

• 15 drops Lavender
• 5 drops Roman Chamomile
• 5 drops Cedarwood 
• 2 drops Ylang Ylang
• Top off w/ carrier oil (Fractionated Coconut Oil, Olive Oil, Jojoba, Sweet Almond, Avocado etc.)
• 10ml glass roll on bottle

I sometimes like to call this roll on, “Liquid Xanax”.  You can carry it with you during the day and/or use it before bed. Roll it on pulse points and on the bottoms of the feet before bed. You should also inhale it by taking slow, deep breaths.

If you’d like to make this for a child, I recommend reducing the amount of essential oils by half. 

TIP: If you’d like to make this in a 1 ounce roller bottle just triple the amount of drops. I found 1 ounce glass roller bottles with rose quartz balls that I’m wanting to use for other recipes-they’re so cool!

Related Post: DIY or BUY Badger’s Sleep Balm Recipe

Sleepy Time Diffuser Blend:

• 7 drops Lavender 
• 3 drops Roman 
• 1 drops Ylang Ylang

Add essential oil drops and water to a diffuser 1 hour before bedtime. Allow to run through the night. 

TIP: If you love the Young Living glass diffuser but don’t want to spend $350+, I’ve had THIS ONE for 2 years now and it’s still going strong. It is identical. 

Related Post: Essential Oil Hack-Diffuser Stations

Time to Unwind Inhaler Recipe:

• 6 drops Lavender
• 3 drop Cedarwood
• 3 drops Roman Chamomile
• 2 drops Ylang Ylang
• Inhalers

I love making essential oil inhalers. They are a wonderful (and easy) tool to have on hand for many different occasions. You can use an inhaler as often as needed. You simply remove the lid, hold it under your nose and breath deeply for 1-2 minutes. You can find more information in my Essential Oil Inhaler post along with quite a few inhaler recipes (and cute labels) including an allergy inhaler, an illness inhaler and a nausea inhaler.

Sweet Dreams Pillow Spray Recipe:

Add all ingredients to a glass spray bottle and generously spray your linens, especially your pillows before getting into bed. 

TIP: You can always add more essential oils if you feel the scent isn’t strong enough. I love lavender so I often sneak a bit more after a few sprays. 

Where To Get The Best Essential Oils:

I typically get my essential oils from Plant Therapy. Sometimes I’m in a hurry and get them on Amazon but honestly, ordering them from their website is just as quick and free shipping. Plus, going to their website gives me a chance to check for sales which happen often. I also love Mountain Rose Herbs essential oils. They are great quality as well. Both companies are 3rd party tested, organic and reasonably priced. 

I hope this post has been helpful. I’m very inspired by the art of relaxing. I think it is easier said than done and so many of us live in a stressful environment that is taking a great toll on our overall health. I’d love to start a discussion in the comments and hear how you de-stress and nurture your nervous system! 

xx, Jenni

Jennifer Phillips

Jennifer Phillips worked as a licensed aesthetician for over 8 years before creating the DIY skincare blog, Jenni Raincloud and her natural skin care line, J. Raincloud Organics. Jennifer has been blogging full time for 16 years and loves to gain and share knowledge on how to achieve beautiful skin the natural way.

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