Building Sleep Habits with doTERRA Serenity^®

When you wake up in the morning, how do you feel? Do you feel well rested and invigorated, ready to start your day, or slowed down by poor sleep from the night before?

Each person has different needs when it comes to a nighttime routine, and what works for one person might not work for another. But we believe that better sleep is within your reach. When you have a better understanding of the importance of sleep and have access to the right tools—like the doTERRA Serenity® System— you can unlock the potential for restorative and rejuvenating nights.

The Importance of Sleep

Although eating right, exercising, and finding positive ways to deal with stress are necessary parts of the day, allowing your mind and body to rest and recuperate at night is equally important. While some may think the only consequences of poor sleep are feeling groggy or sluggish the next day, sleep deprivation can actually impact the body and your overall wellness.

How Much Sleep Do I Need?

• Newborns: 14-17 hours
• 4 Months to 1 year: 12-15 hours
• Toddlers: 11-14 hours
• Preschoolers: 10-13 hours
• 6 to 12 years: 9-12 hours
• Teens: 8-10 hours
• Adults: Minimum of 7 hours

Why Does Sleep Matter?

Getting a good night’s rest is one of the most essential elements of a healthy life. In fact, while you’re catching z’s, your body is hard at work rebuilding and repairing itself. The quality of your sleep also affects how well you think, react, work, learn, and get along with others as well as your hormones and vital body systems.

Sleep Hygiene

Sleep hygiene refers to the bedroom environment and daily routines that promote consistent, uninterrupted sleep. This includes practices like keeping a stable sleep schedule, making your bedroom comfortable and free of distractions, and following a relaxing bedtime routine.

Caffeine

Caffeine is a common tool many of us use to promote wakefulness in the morning and ward off sleepiness during the day but can also interfere with sleep. If you’re having trouble sleeping at night, you should try avoiding caffeine later in the day or even completely while you establish your new rhythm.

Healthy Habits

Establishing healthy habits both throughout the day and at night can greatly impact your quality of sleep.

As you go about your day, it’s important to expose yourself to natural light, stay active and exercise, and if you’re going to take naps, make sure they’re short and not too close to bedtime.

As it gets later into the afternoon and evening, refrain from working out or engaging in heavy exercise, and avoid eating big meals and spicy foods.

Sleep Schedule/Environment

Following a consistent sleep schedule involves two simple steps: getting ready for bed at the same time each night and waking up around the same time each morning.

To create a positive sleep environment, you’ll want your bedroom to be free of unnecessary light, kept at your desired noise level—whether that includes ambient noise or complete silence—set at a cool temperature as well as making sure your mattress and bedding are comfortable and functional.

Bedtime Routine

Now that you have a comfortable sleep environment, it’s time to start signaling your body and mind that it’s time to relax for sleep. When winding down for the night, you’ll want to limit your use of electronic devices. Maybe take a warm bath or shower, listen to soothing music, or read a book. Whatever you choose, you’ll want your bedtime routine to be consistent and long enough to truly give your body and mind time to unwind.

This is the perfect time to start using your doTERRA Serenity tools. Turn on your diffuser, apply doTERRA Serenity Stick, and take your sleep aid supplement while you make your way toward your bed.

doTERRA Serenity^® System

Introducing doTERRA Serenity^®, the restful blend that combines some of the most researched and beloved essential oils into one exquisite aroma. But that's not all.

doTERRA Serenity goes above and beyond by offering three powerful products designed to maximize the impact of essential oils in three distinct ways: aromatically, topically, and internally. It's a comprehensive approach to harnessing the benefits of essential oils for optimal sleep support.

doTERRA Serenity Collection

doTERRA Serenity^®

doTERRA Serenity is the essential oil blend at the center of the doTERRA Serenity Collection. When diffused, its sweet, calming aroma creates a restful environment ideal for bedtime.

• Provides a relaxing aroma
• Creates a calming atmosphere
• Creates a restful environment at bedtime

doTERRA Serenity^® Restful Complex

When used nightly in conjunction with the other products in the doTERRA Serenity Collection, doTERRA Serenity Restful Complex is a Natural Health Product that helps you achieve the refreshing sleep you need by promoting a sense of relaxation as you prepare for bed.

• Sleep aid*
• Helps to temporarily promote relaxation*

*NPN 80083318

doTERRA Serenity^® Stick

doTERRA Serenity Stick provides an even more convenient way to apply dōTERRA Serenity blend topically, and the moisturizing emollients leave your skin feeling soft and non-greasy. The addition of valerian supports and enhances the effects of this stick and the essential oil blend, making the overall results even more satisfying.

• Promotes tranquil environment when applied topically
• Delivers Valerian essential oil and doTERRA Serenity^® blend with Lavender for a comforting, soothing aroma in a portable stick
• Free from parabens, phthalates, and synthetic fragrances

Creating a Healthy Nightly Routine

doTERRA Serenity Product Spotlight

Nighttime Face Mask with Essential Oils

Nighttime Essential Oil Foot Cream