Welcome to Wellness Matters
Intro to Sleep and
Managing Stress
Learn how to support
Sleep and Emotions
with natural supplements.
STEP 1: LEARN MORE
Live Your Most Powerful Life
Good sleep is one of the most essential elements of a healthy life. Unfortunately, sleep is one of the most undervalued parts of modern schedules. In this busy world, it’s all too easy to sacrifice sleep to other pursuits like work and family responsibilities, social time, and even technological distractions. You might be thinking, So what if I sacrifice a little sleep to other areas of my life? I’ll feel a little sluggish or groggy the next day, but there’s so much to do, accomplish, and experience instead of sleep a little longer.
It may seem like a lot to spend a third of your life sleeping, but the consequences of cutting your shut-eye time short are a lot more significant than just feeling tired. Sleep deprivation has been linked to several health challenges. Research shows the time you spend sleeping is crucial to brain function, emotional well-being, and other vital health areas. During sleep, your body is hard at work rebuilding and repairing itself. It’s mending blood vessels, balancing hormones, and maintaining or even boosting the immune system. Your brain processes the events of the day and prepares itself for another day of learning. When you cut the rest process short, your body doesn’t can’t properly recuperate, causing problems in the long run. Sleep even impacts apoptosis of cells, helping them adhere to a normal life cycle. Inadequate sleep over time raises your risk for chronic health problems. It affects how well you think, react, work, learn, and get along with others. It affects your hormones and reproductive system, heart and circulatory system, metabolism, emotional response, respiratory system, and immune system. Research suggests one night of four hours of sleep results in a 70% reduction in natural killer cells—an important cell line in your immune system. The good news is because sleep has such a broad, comprehensive impact on health, adequate rest quantity and quality will support improvement in all those areas!
You now know why you need sleep, so let’s talk about how much sleep you really need. Generally, the hours of sleep you need decrease with age. Sleep supports proper growth and development, so babies unsurprisingly need the most of it, followed by children and teens. Here’s a breakdown. Newborns need 14 to 17 hours of sleep. Infants from four months to a year still need 12 to 16 hours. Toddlers need 11 to 14 hours and preschoolers need 10 to 13 hours. As you’ve probably noticed, these are ranges and have quite a bit of overlap between them. The need for sleep only goes down slightly with each age group. If you have children, pay attention to their cues and behavior for hints on whether they’re getting adequate sleep. The next age group, 6 to 12, need between 9 and 12 hours. Teens need a solid 8 to 10 hours each night. Now for adults, who need a minimum of seven hours of sleep each night. However, sleep needs do vary. They don’t vary in that there are some people who just don’t need a lot of sleep. That’s a myth. No one only needs four to five hours of sleep a night. However, sleep needs can vary in that there can also be a range for adults, and you may need more than seven hours a night. Some people need eight or nine hours, while others may feel completely rested with a consistent seven. Your sleep needs will also vary based on activity levels. For example, if you’re participating in vigorous exercise training, you’ll likely notice an increase in your need for sleep compared to when your activity levels are more moderate. Adjust accordingly so your body gets the recovery it needs. Older adults who are in their sixties, seventies, and beyond will likely notice a decrease in their need for sleep with age. Usually just seven to eight hours a night is sufficient.
What does sleep hygiene mean? It refers to healthy habits, behaviors, and environmental factors you can adjust to assist with a good night’s sleep. It refers to the bedroom environment and daily routines that promote consistent, uninterrupted sleep. It includes things like keeping a stable sleep schedule, making your bedroom comfortable and free of distractions, following a relaxing bedtime routine, and more.
Some sleeping problems are caused by bad habits, reinforced over years or even decades. Let’s talk about good sleep hygiene practices. As you go through these sleep hygiene suggestions, think about your own situation and what may be useful to you. You can tailor your sleep hygiene practices to your unique needs. Ultimately, the goal is to make it easier to sleep soundly through the night and wake up rested.
Follow a consistent sleep schedule. Varying your bedtime or morning wake-up time can hinder your body’s ability to adjust to a stable circadian rhythm. One study suggested inconsistent sleep—where a person goes to bed at inconsistent times or wakes up at different times every day—can disturb the body’s process of regulating inflammation during sleep. If you’re worried that means you need to fall asleep at the same precise time each night, don’t be. Think of it more like a window of time in which you should try to fall asleep.
If you start getting ready for bed at the same time each night, you’ll likely fall into a natural rhythm and fall asleep within a reasonably consistent window. If you’re wondering about wake-up times and weekends, it’s best to also maintain a steady window. As fun as sleeping in on the weekend can be, if your weekend wake-up time is drastically different than your weekday, it’ll throw off your rhythm. Besides, when you wake up at the same time every day, you’ll find even an extra fifteen or thirty minutes on the weekend feels like a lot longer than it is!
Another thing to be consistent with is a nightly routine or ritual. Consider listening to soothing music, doing some light stretching, or writing in a journal. Some people like to take a warm shower or bath before bed. You might also incorporate prayer or meditation. Reading can also make a great addition—just make sure it’s not on your phone to avoid the artificial light (not to mention the notifications and distractions that inevitably pop up). A lamp with low, warm light and a physical book are best. Getting ready for sleep is also an excellent time to diffuse essential oils or massage them into your neck or feet.
Now, let’s talk about your sleep environment. Your bedroom setting absolutely affects sleep quality. Consider lighting, sound, and temperature. Lower the temperature in your home so it’s a little cooler at night than during the day. If you have any little lights that twinkle or blink at you in your room, you might cover them with electrical tape to help keep your bedroom nice and dark.
With sound, some people find quiet white noise from a fan or app helps them sleep. Others don’t find either option helpful, so figure out what works best for you. Think about your bedding as well. You spend a third of your life sleeping, so it’s worth investing in a supportive mattress that works well for your body. Comfortable, breathable sheets and bedding can also make a big difference.
Exposure to natural light—especially early in the day—helps reinforce the strongest circadian cue. Then before bed, limit light. Artificial light exposure at night can interfere with circadian rhythm, so experts advise dimming the lights and putting down electronic devices in the lead-up to bedtime.
Activity during the day supports your internal clock and makes it easier to fall asleep at night. The one caveat is avoid heavy exercise too close to bedtime. Light walking or general movement before bed is fine, but a vigorous workout too late in the evening can push back when your body is ready to fall asleep.
Many adults consume caffeine daily, with many relying on its energizing effects to enhance their mood and optimize their performance. Caffeine is found naturally in many plants, including coffee beans, tea leaves, cacao pods, and kola nuts. Synthetic caffeine is also added to medications and energy drinks. While caffeine is a common tool to promote wakefulness in the morning and ward off sleepiness during the day, it comes with potential side effects, including jitteriness, headaches, and nervousness. It can also interfere with sleep, especially if consumed too late in the day. Since stimulants like caffeine can keep you awake and throw off the natural balance between sleep and wakefulness, consider reducing your caffeine intake, especially after noon. Everyone is different, but if you’re having trouble sleeping at night, you should try completely avoiding caffeine later in the day.
Another thing to avoid before bed are heavy meals and spicy foods. Meals that are too late or too heavy or spicy before bed can lead to heartburn or other digestive discomfort that may make it difficult to sleep.
Now that you’ve learned about why sleep is so foundational to health, how much of it you need, and some basic sleep hygiene practices, it’s time to talk about natural sleep solutions. Many essential oils can provide a relaxing, calming environment that’s conducive to sleep: soft, floral aromas like Lavender and Roman Chamomile and grounding, centering scents like Cedarwood and Sandalwood.
Even better than any single essential oil, dōTERRA offers a combination of pure essential oils called dōTERRA Serenity Restful Blend. It’s a beautiful blend of Lavender, Cedarwood, Coriander, Ylang Ylang, Marjoram, Roman Chamomile, Vetiver, and Sandalwood essential oils, with Tonka Bean and Vanilla Absolute. This product creates a uniquely powerful and effective aromatic experience. Its soothing scent creates a calm, tranquil atmosphere—perfect for using as part of an evening routine or bedtime ritual. dōTERRA Serenity can be used both topically and aromatically. Here are some ways you can use it to support bedtime in your life and home. Diffusing is one of the simplest methods for enjoying the aromatic benefits of dōTERRA Serenity. As the sun sets or during your bedtime prep, diffuse a few drops for a relaxing aroma. You can also enjoy the essential oil blend’s aromatic benefits by putting a drop in your palm, rubbing your hands together, and inhaling the sweet scent with a few slow, steady breaths. Try this as you’re climbing into bed, just before your head hits the pillow, or right as you transition into the start of your evening routine, setting the tone for the next stage of winding down. Using dōTERRA Serenity aromatically this way can also be extremely helpful with midnight wakeups. Whether it’s you or a child, a few deep breaths of the subtle, quieting scent of dōTERRA Serenity can create a gentle, relaxed reset to prepare for drifting back to sleep. Topically, you might massage dōTERRA Serenity into your neck, shoulders, and feet before bed. That’s also a great routine to establish with a restless child at bedtime. Enjoy a quiet conversation together about the day as you gently rub dōTERRA Serenity into each little foot.
Botanical Extracts
This stick serves as a convenient way to apply dōTERRA Serenity Restful Blend topically, and the moisturizing emollients leave your skin feeling soft and non-greasy. You’ve already learned about the benefits of dōTERRA Serenity, but this stick also includes valerian, an herb that’s native to Asia and Europe but also found in North America. The plant’s root is used for different purposes because it contains multiple compounds that may impact the human brain and body. The addition of valerian supports and enhances the effects of this stick and the essential oil blend, making the overall results of dōTERRA Serenity Restful Blend even more powerful and soothing.
Cellular Integrity
dōTERRA Serenity Restful Complex Softgels are a natural sleep solution for occasional sleeplessness when taken internally.* While dōTERRA Serenity isn’t meant for internal use, these softgels don’t contain the full version of the essential oil blend. They do, however, have Lavender essential oil, which is known for its ability to relax and calm the mind when taken internally.* Clinical and experimental research supports ingesting Lavender essential oil to calm the nervous system and promote healthy relaxation and sleep.* The softgels also contain lemon balm, passionflower, chamomile, L-Theanine, and tart cherry. All these ingredients are encased in a vegetarian softgel and work together to create a natural formula that can encourage restful sleep without leaving you feeling groggy the next day.* While all ingredients in the softgels play a special role in their calming, relaxing effects, let’s look at two in particular: L-Theanine and tart cherry extract. L-Theanine is a non-protein amino acid found naturally in green tea, black tea, and some mushrooms. L-Theanine has the unique ability to promote relaxation without causing drowsiness. It has been studied for its calming effects on the nervous system.* Tart cherry extract is included in the softgels for its positive effect on sleep, which is likely because of its tryptophan content. Tryptophan helps the body make melatonin, a natural hormone your body produces as part of your circadian rhythm’s synchronization of the sleep-wake cycle with day and night. Thus, melatonin is often referred to as the sleep hormone. Its production increases with evening darkness, promoting healthy sleep, while light causes the production to stop. Every 100 grams of tart cherry extract contains about nine milligrams of tryptophan, plus tart cherries also contain natural melatonin. The tart cherry extract in these softgels is a simple, natural way to gently aid your body’s melatonin production and provide additional melatonin, ultimately supporting your sleep.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Be the Best Version of YOU
You’ve learned about dōTERRA Serenity Restful Blend, dōTERRA Serenity Restful Complex Softgels, and dōTERRA Serenity Stick + Valerian. Each of these products can be a powerful tool for natural support on their own, but they’re most powerful and effective when used together. When paired with smart sleep hygiene habits, you can count on the dōTERRA Serenity three-step system to help you get the rest you deserve. The first step is dōTERRA Serenity Restful Blend. The second is dōTERRA Serenity Stick + Valerian. And the third step is dōTERRA Serenity Softgels. You have more than one way to implement these steps, but here’s an example. About 30 minutes before bed, take a softgel and diffuse the essential oil blend. Start your bedtime routine, enjoying the aroma of dōTERRA Serenity as you wind down. As you climb into bed, apply the stick, rubbing it into your neck, shoulders, and wrists. Finish by taking a few deep inhales of the freshly applied aroma, basking in the calming, grounding scent. Then simply close your eyes and drift off for a night of deep, rejuvenating sleep. Another example would be to diffuse dōTERRA Serenity throughout the evening. As it gets closer to bedtime, put a drop in your hands, cup them over your mouth and nose, and take a few deep breaths, taking a moment with the aroma to reset and enter in the right state of mind for your winddown. Proceed to your bedtime routine, finishing it off with the stick being applied to the bottoms of your feet and back of your neck. Swallow a softgel as you settle into bed for a restful night. You can try one of these examples or apply the three-step system in a way that works for you. It’s ultimately as simple as one, two, three: diffuse dōTERRA Serenity Restful Blend, apply dōTERRA Serenity Stick + Valerian, and take dōTERRA Serenity Restful Complex Softgels. That’s it. Try the system and see how your life transforms.
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Botanical Extracts
Would you like me to show you how to sign up and receive your first year of membership for free? Membership gives you 25% off every purchase! There are some other perks you’ll want to consider: •Free shipping on any order over 100 PV •A free Pebble™ Diffuser (valued at $33 retail) as a gift with a new membership account and initial 150 PV order Once your account is set up, I’ll show you how you can earn dōTERRA® dollars anytime your friends sign up using your referral link. The Refer-a-Friend program is the simplest way to receive dōTERRA dollars, which can be used to pay for anything on doterra.com.
Cellular Integrity
Presenter Notes: Share a powerful testimonial about why always having dōTERRA products in your home assists with rest and has helped you personally. It should feature one of the most emotional, impactful experiences you’ve had with dōTERRA products. Share authentically from the heart. Conclude by discussing the LRP.
If you’re like me and you want to have essential oils on hand for any occasion, join the Loyalty Rewards Program. By joining the program and ordering monthly you have the opportunity to: •Qualify for exclusive promotional items, including a free monthly product •Accumulate points, which can be redeemed for more free products •Qualify to earn commissions as part of the dōTERRA compensation plan If you’re interested, feel free to browse doterra.com to get started and see which products you would like to try next!
Be the Best Version of YOU
Generally speaking, we serve three types of people. The first type of person is excited to live a natural lifestyle. When these people learn about the power of essential oils, they can’t wait to share the products with their families. dōTERRA supports this type of person by providing free essential oil education and a generous Loyal Rewards Program. PS: As a customer, you can earn dōTERRA® dollars (like store credit for doterra.com) by telling your friends and family about your favorite products. The second type of person is sitting here, thinking, Oh, my mother needs these products! Or, I want my friend to know about this. These people naturally want to share what they love. dōTERRA supports this type of person by rewarding efforts to share products, by earning extra money each month. Millions of people worldwide currently receive products this way from dōTERRA. The third type of person has been listening to me and thinking, That’s what I want to do! I want to change people’s lives by educating them about the power of essential oils. dōTERRA supports this type of person with a generous compensation plan. As these people educate others about the power of natural solutions, they can earn enough to supplement their income and enjoy more control over their time and finances. If you’re the second or the third type of person, talk to me after the class, and I’ll give you more information.
Restless Legs?
Deep Blue Rub is a marvel for those who spend countless hours in front of the computer or struggle with restless legs. The synergistic blend of Wintergreen, Camphor, Peppermint, Ylang Ylang, Helichrysum, Blue Tansy, Blue Chamomile, and Osmanthus is meticulously designed to offer soothing and cooling relief.
By massaging Deep Blue essential oil blend onto your fingers, wrists, shoulders, and neck, you're not just easing the tension; you're enveloping yourself in a cocoon of relief that targets the discomfort brought on by prolonged computer use.
For those nights when restless legs keep you from finding peace, Deep Blue Rub can be a game-changer. Its calming properties help soothe the sensations that prevent you from resting, bringing tranquility to your bedtime routine. It's not just about finding relief; it's about rediscovering the joy of movement and the serenity of a good night's sleep.
Trust in Deep Blue Rub to be your ally in comfort and calm.
Adaptiv System
Adaptiv Essential Oil Blend
The Adaptiv blend can help you in navigating the stresses of daily life, designed to help soothe, uplift, and calm the mind.
This meticulously crafted blend combines the soothing aromas of Lavender, Magnolia, Neroli, and Sweetgum with the uplifting scents of Wild Orange and Spearmint, and the calming essence of Copaiba and Rosemary.
Adaptiv is your go-to companion for moments when the weight of the world seems overwhelming. Whether diffused, applied topically, or simply inhaled from the palms of your hands, Adaptiv works to harmonize your body's response to stress and anxiety, promoting a sense of balance and adaptability. It's not just an essential oil blend; it's a supportive friend, ready to assist you in finding clarity and tranquility amidst life's challenges.
Adaptiv Touch
Adaptiv Touch is a brilliant solution for those seeking balance and tranquility in the hustle and bustle of everyday life. This portable rollerball combines the calming and soothing benefits of the Adaptiv blend in a convenient, pre-diluted format, perfect for on-the-go use.
Simply roll it onto your wrists, neck, or temples whenever you need to center yourself and find peace amidst chaos. It's like carrying a personal oasis of tranquility in your pocket, ready to help you adapt and thrive in any situation.
Feelings of restlessness or being on edge happen to everyone. Create a space where you can adapt and center yourself with help from Adaptiv Touch, a synergistic, complementary product to Adaptiv Calming Blend and Capsules
Adaptiv Softgels
We live in a world of instant gratification, often spending too much time on smartphones and laptops to ever really take a needed break. You can miss opportunities to connect with friends and family, thinking working hard and taking fewer breaks makes you successful. The bills won’t stop coming, there’ll never be more hours in the day, and work and family responsibilities will always be demanding.
Nagging headaches, disrupted sleep, decreased energy, and reduced productivity are all signs of everyday stress.
Stress management involves taking charge of your lifestyle and healthily tackling problems. Most of us find it hard to completely eliminate stressors, but you can adapt.
Adaptiv Calming Blend Capsules can help reduce feelings of stress and restore mental and physical resiliency.* Adaptiv Capsules combine the soothing benefits of CPTG Certified Pure Tested Grade
essential oils with clinically studied botanicals.
This supportive, relaxing formula helps empower and encourage when adapting to stressful situations or acclimating to new surroundings.* Adaptiv Capsules are among the best natural tools available to manage effects from everyday tension, uneasiness, and worry.*
These softgels are designed to help manage the effects of stress and anxiety, promoting relaxation and a more balanced state of mind. Perfect for those days when life's demands seem overwhelming, Adaptiv Softgels provide a discreet and easy method to maintain your equilibrium, support your mental well-being, and navigate your day with calmness and resilience.
Whether you're facing a challenging meeting, a busy schedule, or just seeking to enhance your daily stress management practices,
SLEEP CHALLENGE KIT
We’ve created this special collection to support a better night’s sleep. Built on the foundation of sound academic research, personal experience of struggling for many years ourselves, we have created a natural and holistic sustainable solution for you. This kit includes 100% pure essential oils that support a better night’s sleep, as well as a sleep protocol that will educate and empower you to take better control of your sleep. The kit includes a diffuser to support a better sleep environment, as well as a Deep Sleep Balm and Deep Sleep Blend. You will be emailed a Sleep Wellness eBook and free sleep tracking tool. A body scan audio that will help relax and calm your physical body and mind will be sent to you via WhatsApp. You will also receive an invitation to an exclusive group Zoom class focusing on sleep, that will be offered once a month.
FREE live sleep support included. 10 days of PERSONAL education by Dr. Melonie Gobel (TMP) Sleep Specialist.
STEP 3: START YOUR CONTINUED EDUCATION
PRODUCT & THERAPEUTIC EDUCATION
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