The 7 Principles of Health is the whole foundation of the Tolman Methodology, but I do like to add an 8th principle that isn’t spoken about as much. 

Sleep. 

Getting a good, quality night’s sleep, aiming for 8 hours a night, is absolutely crucial for our health when it comes to our modern, stressful lifestyle. It’s the time to recharge our batteries in preparation for the next day, no matter what the day has in store for us.

We all know what it can feel like if we don’t get a good sleep. We can be irritable, less patient, have difficulty concentrating and be more susceptible to stress. The impact on our mood when we haven’t had enough sleep is generally a more obvious side effect. 

But what about the impact on our physical and mental health? Can that also be affected over time? 

The Physical and Mental Toll of Not Getting Enough Sleep

If we are continually not getting enough sleep, our bodies and state of mind will suffer. 

Anxiety and depression can start to set in, along with other mood disorders, such as panic disorder.

Meanwhile, our physical health is also at risk when we don’t get enough sleep. It’s known that lack of sleep can impair our immune function as well as activate signaling pathways leading to inflammation.

Whilst these are only a few examples, there are certainly more side effects of not getting enough sleep. Of course there are many sleeping ‘aides’ out there that can assist…which one you choose to use depends on what works best for you, and whether you would prefer to use a natural aide.

5 Essential Oils to Help with Those Z’s

Any of the below essential oils can be used on their own, or blended with other oils… adding more sleep (and health) benefits, as well as some beautiful sleepy-time smells.

Lavender Essential Oil
Lavender is probably the most well-known and common scent to help with sleeping. I mean, it’s basically a staple ingredient for anything to do with preparing babies for bedtime due to it’s calming aroma. But it’s also great for lowering heart rate, temperature and blood pressure – what our bodies are supposed to do naturally in preparation for sleep. 

How to use: Diffuse or make a roll-on to apply to your wrists and temples.

Copaiba Essential Oil
This oil, among its many other benefits, affects the central nervous system to help relieve stress, which is often the number one cause of sleep deprivation. It has a sweet, woody aroma that eases tensions and helps you to wind down before bedtime.  It also affects the CB2 receptor in your brain, reducing inflammation and boosting your immune system – similar to CBD. 

How to use: Diffuse or add three (3) drops under the tongue right before bed. 

Bergamot Essential Oil
In the same way as lavender, Bergamot helps to reduce blood pressure and heart rate as your body prepares for sleep. Additionally, Bergamot has been shown to reduce stressful thoughts, which is a common reason for a restless night.  

How to use: Put a few drops in a steaming pot of water and breathe in deeply. 

Sandalwood Essential Oil
With its mood-balancing properties, Sandalwood is very effective in supporting deep, restful sleep. Its unique ability to bring emotional balance makes this oil truly special. It’s definitely one to keep close on challenging days. 

How to use: Diffuse next to your bed or add a few drops to the back of your neck.

Vetiver Essential Oil
The aroma of Vetiver oil may not be for everyone, but the positive effects of helping to drift off to sleep far outweigh the deep, earthy smell. If dwelling on the day’s events is what keeps you awake, Vetiver will help to slow your mind down into a relaxed state to allow you to drift away.

How to use: Diffuse next to your bed, or make yourself a rollerball and add to the bottoms of your feet. 

These are only five of many essential oils that have wonderful benefits when it comes to helping you drift off to dreamland. Some other essential oils include, Ylang Ylang, Frankincense, Rose, Clary Sage, and Chamomile, but there are many more.

Whether you are currently experiencing sleep issues, or you haven’t given it a second thought, prioritising your sleep practices is just as important as prioritising exercise and diet. Starting a good routine now (even if it doesn’t feel needed), will set your body up with a quality sleeping rhythm that your overall health will thank you for.