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Sleep Well Tips and DIY Herbal Pillow Drops


Sleep is essential to our health and sense of well-being.

Getting adequate sleep should always be a priority, but it is especially critical when we are anxious, depressed, or suffering – or recovering – from an eating disorder or any other illness.

If getting enough sleep is a problem, we can help ourselves by adopting proven helpful sleep habits.

Seven Tips for Better Sleep

  1. Establish and follow a regular sleep and wake schedule. Follow it on weekends, too.
  2. At night, keep your bedroom dark, quiet and cool. Make sure your mattress and pillows are comfortable and support your body well.
  3. Follow a regular bedtime routine such as reading, bathing, sipping chamomile tea or listening to relaxing music.
  4. Make your bedroom an electronic-free zone: no TV, computer, or hand-held games.
  5. Have your last meal of the day two to three hours before retiring for the night.
  6. Do not drink caffeine or alcohol close to bedtime.
  7. Get regular exercise during the day if your physician OKs exercise for you.

You may also want to try using the scents of calming essential oils to help you drift off each night. You can purchase aromatherapy sleep aids, or easily make them yourself.

Sweet Dreams Herbal Pillow Drops

Lavender has a relaxing and soothing effect on our central nervous system. It facilitates a restful night’s sleep with no ill side effects. Add to it the balancing and calming properties of marjoram and chamomile, and you have an aromatic sweet-dreams potion.

You Will Need

  • Roman chamomile, marjoram and lavender essential oils
  • A dropper
  • A dark glass bottle with a dropper top or screw cap


  1. Put 5 drops each of the chamomile and marjoram essential oils in the storage bottle.
  2. Add 1 tablespoon lavender oil to the storage bottle.
  3. Screw the bottle cap on tightly and shake vigorously for 2 minutes to blend the oils.
  4. Label the bottle. Place it in a dark location that is 60 to 80 degrees Fahrenheit for 24 hours. This allows the oils to synergize.


At bedtime, put 2 to 4 drops of the oil on your pillowcase. Or drop the oil on a tissue or handkerchief that you can put under your head or hold in your hand. Crawl under the covers and breathe deeply as you drift off to dreamland.

Source: Hands On Healing Remedies, Stephanie L Tourles, Storey Publishing, 2012