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Get a Good Night’s Sleep without Drugs


The foundation for vibrant health starts with getting a night of restful sleep. Sounds easy enough, but for many people it’s just not possible, or even imaginable without taking a sleeping pill. And the side effects the next morning can be worse than not sleeping at all. Fortunately, there are several things that actually work to help you get a good night’s sleep without drugs, and here are a few that help me, especially if I’m feeling a little anxious or nervous before bedtime.

You know the ‘rules’ about not eating a big meal or drinking a lot of alcohol within 2-3 hours of going to bed, so this is a given. Don’t watch scary movies, the news, violent shows or video games right before bed.

There’s also the whole ‘blue light’ and EMF thing to consider, and I always set my iPhone and iPad to airplane mode, turn off the sound, and sometimes I even unplug my Wi-Fi. Drastic, maybe, but why not see if it helps you get some sleep? It’s worth a shot… OK, moving on.



Set the mood

Make sure your room is dark, cool and well ventilated. Invest in some good quality, high thread count cotton sheets that help you regulate your body temperature and are grounding. Synthetic sheets may feel smooth and cool initially, but they don’t breathe and they can lock in heat that makes you sweat and can wake you up.

I have an ultrasonic diffuser for essential oils a few feet from my bed, and I love to diffuse tree scents like Siberian Fir, Arborvitae mixed with Lavender or Breathe Respiratory Blend, all by doTERRA. Quality matters with essential oils, so please do not diffuse synthetic oils purchased from discount stores, as many are toxic. (More on this in another post.) If you don’t have a diffuser, you can simply sprinkle a few drops on your pillowcase, or put a drop or 2 on your wrists and over your heart. Lavender is especially calming and soothing before bed. Aromatherapy is powerful.

Be grateful

Take a few minutes to think of the things you have to be grateful for: You’re alive, you have a bed, you have a place to sleep, you have a measure of wealth if you’re reading this. I use this time to say my ‘I am’ and ‘I love’ statements, which helps program your subconscious mind for what you want, instead of letting your mind fixate on all of your problems, worries or fears. Your self-talk matters, so please choose your words carefully.

I say things like: I am happy, I am healthy, I am wealthy, I am calm, I am safe, I am sane… you get the idea. I find that this helps calm me down and lets me know everything will be OK. And if I happen to wake up in the middle of the night and have trouble falling back asleep, I repeat these things to myself until I fall asleep again.

I also say a prayer of thanks before I fall asleep. It helps.

Take a soothing bath or shower

Create a spa experience in your bathroom, maybe with candles, some soft music, bubbles, essential oils, a mug of herbal tea, and let the warm water release the tension and stress of the day. Focus on what went well today, and how great it feels to take care of your body. I’m obsessed with handmade coconut and olive oil soap, as it leaves my skin feeling moisturized and looking great. Find some bath soaps, gels and lotions that make you feel happy and calm. Get rid of the toxic stuff.

Oils I recommend for a relaxing bath are Lavender, Serenity, Cedarwood, Roman Chamomile, & Peace.

Get a Q-Link pendant

This has been a recent find for me (or a rediscovery), as I’ve had mine for about 7 years, and actually forgot about it until a few days ago. It ‘works’ by supporting sympathetic resonance in your body. Everything is energy, and everything gives off a vibration or ‘vibes’. As an example, you can feel negative vibes when you walk into a room full of angry, awful people. Conversely, you feel happy and calm energy when you’re with people or animals that you resonate with, or have a connection with. You can’t see the vibes, but you can definitely feel them. Same thing here. I’m not sure how it works, I just know it works for me.

Since I’ve been wearing mine (again), I feel so much more calm and focused, less anxious, and I sleep so much more soundly. I just feel good. I wear it to bed, and I fall asleep more quickly, and stay asleep through most of the night.

You know that feeling you get when you’re connecting with nature, maybe walking in the woods or along the beach, that feeling or sense of calm and grounding… that’s how wearing this makes me feel. 

The Bottom Line

These are a few things that work for me, to help me get a good night’s sleep without drugs. Please keep in mind that everyone’s body is different, and it may take a little experimenting to see what actually does the trick for you, and gets you a good night’s sleep.

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