Simple ways to improve sleep

By: Dianne Del Reyes


  1. Restore and regenerate – muscle growth, tissue repair, protein synthesis.
  2. Energy Conservation – Only so much food and energy to get it.
  3. Brain Plasticity – Child’s brain development, everyone’s learning, clarity of thinking and task abilities.

There are so many disruptors to our sleep these days:

  • Lifestyle habits
  • Technology
  • Stress
  • Blood sugar
  • Caffeine
  • Salt
  • Digestion
  • Allergies
  • Alcohol
  • Lack of B vitamins
  • Asthma

Insomniacs, people who don’t sleep regularly, have less work productivity, impaired memory and thinking, they tend to get sick more often and are more easily irritated.

Getting to the bottom of what it is that you need is the key, and creating a sleep routine habit can greatly improve your sleeping patterns.


  • Turn off electronics 1 hour before bed
  • Take a bath with lavender, roman chamomile essential oils
  • Make a tea with sleepy time tea, or create your own with lavender and chamomile essential oil. for extra sleepy boost use vetiver.
  • Meditate or read something calming (Try Yoga Nidra especially if you have trouble falling asleep)
  • Wash face and use cedarwood on the face and in diffuser
  • Use Eye pillow and roll on some extra lavender or serenity blend.


  • Remove ambient light
  • Keep room at comfortable temp
  • White noise
  • Diffusing oils with calming relaxing scents
  • Keep room Free of clutter
  • Essential oil diffuser (Dianne’s sleepy time diffuser combo – doTERRA Serenity, Petitgrain, Cedarwood, and vetiver – also vetiver on bottom of feet)


Blood sugar balanced = balanced hormones = good energy levels = good night’s sleep

  • Do not eat within 3 hours of bed time
  • Minimize alcohol consumption, especially within 3 hours of bedtime, or better yet eliminate it all together.
  • Use doTERRA metabolic blend (Slim and Sassy) to balance blood sugar


11:00 PM to 1:00 AM – Gallbladder Time:

The gallbladder, in Chinese thought, is responsible for decision making and courage. A timid person is said to have a small gallbladder while a brave person is said to have a large one. The gallbladder is intimately united with the liver – the “planner.” While the liver help us plan, the gallbladder helps us make the big choices and all the minute-to-minute ones too. If you are still awake at 11 PM, this decisive energy may keep you up, giving you a second wind that takes you into the wee hours. While some folks thrive on this energy, the gallbladder functions exceptionally well when we’re asleep, working things out while we dream.

Minimize the amount of fatty foods you are consuming at this time or just before. Again, the 3 hour rule applies

1:00 AM to 3:00 AM – Liver Time:

The liver is called the General or the planner. It governs our ability to have a clear life plan and goals, and also to do short term planning. It gives us the vision and perspective to see the “big picture.” Like gallbladder time, it can become addictive to be awake in liver time, since some people find they get a lot done, have big ideas, do planning, etc. But humans are not nocturnal by nature, and the liver does its best work when we sleep. A common time for insomniacs to wake is around 3 AM, at the transition from liver time to lung time. Frequently, this coincides with some sense of frustration or obstacle around one’s life plan. Consider making lists or scheduling your day in advance so your mind doesn’t have to keep track of it all. Write down your goals and some action steps you can take toward accomplishing them.

As the liver is at it’s peak, once again we need to be mindful of the foods we are consuming too close to bedtime.

3:00 AM to 5:00 AM – Lung Time:

The time of the lungs is marked by a certain “crispness” – like the air the lungs breathe. The lungs also relate to grief and loss, and feelings from the past often surface during this time. As this is the organ that is associated with the peak lung functions, one may find themselves coughing more during this time. If you notice this, you may consider adjusting your diet with less phlegm producing foods like dairy.

5:00 AM to 7:00 AM – Large Intestine Time:

The large intestine is all about letting go – letting go of physical waste and letting go of any other “stuff” we’re carrying around that is ready to be released. This is the ideal time for the first bowel movement of the day. Try to refrain from coffee at this time as this can dehydrate bowels.

doTERRA Serenity gelcap (the restful blend supplement to support sound sleep)


Most doTERRA enthusiasts already know that Lavender essential oil has a long history of traditional use and is often used internally to encourage restful sleep, calm the nervous system, and help reduce stress.* Clinical and experimental research supports that ingested Lavender essential oil is calming to the nervous system, and promotes healthy relaxation and sleep.* Each two-softgel serving of doTERRA Serenity Restful Complex delivers the research-recommended levels of Lavender essential oil to support relaxation and restful sleep.*


* L-Theanine, is a non-protein amino acid found in green tea (Camellia sinensis) and has been studied for its calming effects on the nervous system.* L-Theanine is structurally similar to the neurotransmitters glutamate and gamma-aminobutyric acid (GABA), both of which are associated with improved mood, calmness, and relaxation.* L-Theanine has the unique ability to promote relaxation without causing drowsiness.* Studies show that such pre-sleep relaxation is very effective at supporting a restful night’s sleep.*

Clinical Trial

doTERRA conducted a six-week, double-blind, placebo-controlled clinical trial to investigate the efficacy of Serenity Restful Complex Softgels. Subjects reported highly significant improvements in their ability to fall asleep more easily and also reported improvements in waking up more easily and feeling more alert/refreshed in the morning.* This study provides further support for the historical use of these botanicals, and confirms the efficacy of Serenity Restful Complex.

Dianne DelReyes L.Ac. – Business Strategist & Coach for Holistic Practitioners & Wellness Advocates

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