The holiday season is a whirlwind of celebrations, gift shopping, family gatherings, and late-night planning. While it’s a magical time, it can also become a recipe for burnout if we overlook one of the most critical aspects of self-care: sleep. Prioritizing quality rest during the holidays not only boosts your mood and energy but also strengthens your immune system and enhances your ability to manage stress.
Let’s explore the science of sleep, why it’s crucial during the holidays, and how you can create a restorative bedtime routine with the doTERRA Sleep System.
SCIENCE OF SLEEP
Sleep plays a fundamental role in every bodily process. During rest, the brain processes emotions, the body repairs tissues, and the immune system strengthens its defenses. Yet, studies show that 35% of adults in the U.S. don’t get the recommended 7–8 hours of sleep per night. During the holidays, this number often spikes due to stress and disrupted routines.
Inadequate sleep affects more than your energy levels. Chronic sleep deprivation can weaken the immune system, increase cortisol (stress hormone) levels, and even elevate the risk of heart disease. Simply put, getting a good night’s sleep is one of the best gifts you can give yourself this holiday season.
POOR SLEEP IMPACTS HOLIDAY JOY
Sleep deprivation affects your ability to fully enjoy the festivities:
Mood Swings & Irritability: Lack of rest can leave you feeling overwhelmed or quick-tempered.
Weakened Immunity: Missing out on sleep makes you more susceptible to winter colds and flu.
Reduced Focus & Productivity: Struggling to focus on gift lists, cooking, or family interactions can zap the joy from these activities.
With these challenges in mind, carving out time for restful sleep becomes an act of self-care and self-love.
TIPS FOR CREATING A BEDTIME ROUTINE
Creating a consistent sleep routine signals your body and mind that it’s time to unwind. Here’s how to make it happen:
Set a Regular Sleep Schedule: Aim to go to bed and wake up at the same time daily—even on weekends. Consistency helps regulate your internal clock.
Create a Sleep-Friendly Environment: Dim the lights an hour before bed. Keep your bedroom cool, quiet, and free of electronic devices. Set-up a diffuser with calming aromas about 30 minutes before bed.
Practice Relaxation Techniques: Try deep breathing, stretching, or guided meditation to calm your mind before bedtime.
Avoid Stimulants: Skip caffeine and heavy meals at least three hours before bedtime.
ENHANCING YOUR SLEEP
For a natural approach to better sleep, the doTERRA Serenity® Sleep System offers a curated selection of products to support your rest. This holistic solution includes:
doTERRA Serenity® Restful Complex Softgels: Harness the power of well-researched, historically-proven ingredients. The three heroes are: Lavender essential oil, L-theanine, and tart cherry. Lavender is globally renowned for its calming effects. L-theanine increases the concentration of GABA in the brain – its main role is to calm the nervous system. Tart cherries contain compounds that help the body produce melatonin, a hormone that regulates sleep-wake cycles.
doTERRA Serenity® Essential Oil Blend: This soothing blend of Lavender, Cedarwood, Coriander, Ylang Ylang, Marjoram, Roman Chamomile, Vetiver and Sandalwood. It can be diffused or applied to the bottoms of your feet (especially your big toe) to create a relaxing bedtime ambiance.
doTERRA Serenity® Stick + Valerian: The convenience and quick absorption of the sleep stick makes getting the benefits of the Serenity® Restful blend and valerian easier than ever. Valerian is a popular alternative to prescription sleep aids and is safe and gentle – improving the quality of your sleep.
Why it Works: Combining aromatic, internal and topical use of the doTERRA Serenity® Sleep System works effectively because it leverages the complementary strengths of multiple application methods. This holistic approach supports sleep from different angles, ensuring a comprehensive relaxation experience for the mind and body.
How to Use: 1) Begin by diffusing the essential oil restful blend 30 minutes before bedtime to set a tranquil mood. 2) Take a softgel before brushing your teeth so the L-Theanine and tart cherry can begin relaxing you. 3) And just before you snuggle under the covers rub the stick onto your feet or pulse points.
During the hustle and bustle of December, it’s easy to let rest fall by the wayside. Yet prioritizing sleep equips you with the energy, focus, and resilience needed to savor every moment of the holidays. By incorporating the doTERRA Sleep System into your routine, you can create a sanctuary of calm and rest that nourishes your body and soul.
This year, give yourself the gift of rest. It’s the ultimate form of holiday self-care that will keep you thriving into the new year.
xoDanette