DIY “Calm & Rest” Bedtime Blend for Deeper Sleep

DIY “Calm & Rest” Bedtime Blend for Deeper Sleep

TL;DR
A gentle, skin-safe blend to quiet the mind and prepare the body for rest. You’ll make a 1% evening roll-on and a bedtime diffuser blend, plus an optional bath soak. Thoughtfully layered scent + touch helps your nervous system downshift.

“Ritual is the bridge from busy to bedtime.”

Why this works

  • Lavender settles the nervous system and eases tension

  • Roman Chamomile comforts irritability and emotional overload

  • Frankincense deepens the breath and invites a reflective, grounded state

🧪 The Recipes

1) Bedtime Roll-On (1% dilution, 10 mL)

  • 4 drops Lavender (Lavandula angustifolia)

  • 2 drops Roman Chamomile (Chamaemelum nobile)

  • 2 drops Frankincense (Boswellia spp.)

  • Fill the rest with Jojoba oil (or your favorite carrier)

How to use:
Roll onto pulse points (wrists, inner elbows), back of neck, and over the heart 20–30 minutes before bed. Inhale for 5 slow breaths.

2) Calm & Rest Diffuser Blend (for a 30–45 min session)

  • 3 drops Lavender

  • 2 drops Roman Chamomile

  • 1 drop Frankincense

How to use:
Run diffuser 30–45 mins before lights-out. Optional: switch to 30/30 on/off cycle for overnight safety.

3) Optional Soak (Quiet-Body Bath)

In a small bowl, mix:

  • 6 drops total of the Roll-On blend (same ratio as above)

  • 1 tbsp carrier oil or unscented bath base
    Add to comfortably warm water. Soak 10–15 minutes while practicing long exhales.

🧭 Step-by-step Bedtime Ritual (5 minutes)

  1. Dim & set — light a soft candle and start your diffuser.

  2. Touch & breath — apply roll-on; close your eyes; 4 slow counts in, 6 counts out.

  3. Release — 30–60 seconds of neck/shoulder stretches.

  4. Set an intention — one sentence you want to wake up with.

“Exhale longer than you inhale—this gently cues your parasympathetic system to rest.”

Soulfully Infused tie-ins (subtle, helpful)

  • Pair the ritual with Sif’s Sleep Body Balm or Relax Body Balm (massage into shoulders and chest after a warm rinse).

  • For the space: light Spirit Flame – Serenity or Clarity to frame a calm atmosphere.

  • If skin runs dry at night, seal after the roll-on with Moisture Balance Gel to keep hydration comfortable.

Safety in Scent (quick guide)

  • Dilute: 1% for nightly body use (that’s ~3–6 drops EO per 10 mL carrier).

  • Patch test new blends; avoid eyes and mucous membranes.

  • Kids, pregnancy, nursing, or medical conditions: start at 0.5% and consult a professional.

  • Keep oils away from pets’ beds and ensure ventilation.

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