On Sunday, November 1, we turn the clocks back an hour. It sounds like a gift, an extra hour of sleep, but for many of us the time change throws off our rhythm for a week or more. It gets dark earlier, we feel sleepy at odd times, and little ones (and pets) wake up "early" because their bodies have not caught up yet.
The good news is that a little intention goes a long way. Here is our simple plan for easing into the new schedule, plus the evening ritual we lean on all season long.
Ease In Before the Change
Shift gradually. A few nights before the change, move bedtime 15 minutes later each night. By the time the clocks change, your body is already halfway there.
Get morning light. Step outside or open the curtains soon after waking. Natural light is one of the strongest signals for resetting your internal clock.
Dim the evenings. As the sun sets earlier, switch to lamps and softer lighting after dinner and set screens aside an hour before bed.
Keep wake time steady. Try to get up at the same time each day, even on the weekend. It is the anchor that helps everything else settle.
Watch the afternoon coffee. Caffeine late in the day can make the adjustment harder.
Our Evening Wind Down Ritual
Scent is a powerful cue. When you use the same calming aroma each night, it becomes part of the signal that it is time to rest.
1. Set the Room
About 30 minutes before bed, diffuse Dreamy Sleep Blend in the bedroom while you get ready for the night.
2. Slow Down With Your Hands and Feet
Massage Dreamy Sleep Salve into the bottoms of your feet, then pull on a pair of cozy socks. It is made with Lemon, Grapefruit, Ginger, Peppermint and Cinnamon Bark in a nourishing salve base, and it is one of our favorite ways to end the day. Keep the Dreamy Sleep Salve Stick on your nightstand or in your travel bag for no-mess use.
3. Read, Breathe, Unwind
Many of you have told us about your nightly reading ritual with Jeddy's Blend. Its blend of Lavender, Sweet Marjoram, Roman Chamomile, Ylang Ylang, Sandalwood, Vanilla, Blue Tansy, Vetiver and more is soft, grounding and beautiful for the last quiet minutes of the day. Dilute a drop with a carrier oil and apply to your wrists, or reach for Jeddy's Blend Salve.
4. Lights Out
Take three slow breaths, in through the nose and out through the mouth, and let the day go.
For the Little Ones
Kids often feel the time change the most. Keep their bedtime routine exactly the same, shift it gradually over a few nights, and use a gentle diffuser blend in their room. Always use extra dilution for children and check with your pediatrician before using essential oils with young kids.
A Gentle Reminder
Always dilute essential oils before applying to skin. If you are pregnant, nursing or managing a health condition, check with your healthcare provider first. If sleep troubles last beyond the adjustment period, that is worth a conversation with your provider too.
Wishing you cozy, restful nights this season.