FRESH Start Essential Oil Sleep Support Protocol
Products
Dosage instructions
As needed
For Stress support
Additional notes
"π Coach Kisha's Tip: Bergamot has a fresh citrus aroma that many people find uplifting while also promoting a sense of calm. I like using it during my evening wind-down routine to help transition from the busyness of the day into a more restful mindset. Consider diffusing it 30β60 minutes before bedtime while dimming the lights, reading, praying, or journaling."
Dosage instructions
As needed
For Stress support
Additional notes
"π Coach Kisha's Tip: Roman chamomile is one of my favorite oils for creating a peaceful bedtime routine. Try diffusing it while reading, praying, journaling, or practicing deep breathing before bed. Pairing aromatherapy with calming evening habits can help signal to your body that it's time to rest."
Dosage instructions
As needed
For Stress support
Additional notes
"π Coach Kisha's Tip: This blend was created to help set the mood for restful sleep. Diffuse it 30β60 minutes before bedtime as part of a consistent evening routine. Remember, the goal is to create an environment that supports relaxation night after night."
Dosage instructions
As needed
For Stress support
Additional notes
"π Coach Kisha's Tip: Ylang Ylang has a rich floral aroma that many people find calming after a busy day. Because it has a stronger scent, start with just a few drops and adjust to your preference. It pairs well with quiet activities that help you unwind before bedtime."
Dosage instructions
As needed
For Stress support
Additional notes
"π Coach Kisha's Tip: Lavender is one of the most recognized essential oils for relaxation. Diffuse it during your evening routine or use it while practicing other calming habits like stretching, reading, or prayer. Consistency is more important than perfection when building healthy sleep habits."
Dosage instructions
As needed
For Stress support
Additional notes
"π Coach Kisha's Tip: If you enjoy the calming scent of lavender, this is another excellent option to include in your bedtime routine. Choose the lavender product you prefer and make it part of a relaxing evening ritual that you look forward to each night."
Dosage instructions
As needed
For Stress support
Additional notes
"π Coach Kisha's Tip: This blend is a wonderful choice for evenings when your mind feels busy and it's difficult to slow down. Consider diffusing it during prayer, meditation, gratitude journaling, or quiet reflection to help transition from the demands of the day into a more peaceful evening."
Lifestyle recommendations
Movement
At Ample Health & Wellness, we believe supplements and essential oils work best when combined with healthy daily habits.
To support healthy sleep:
- Maintain a consistent bedtime and wake timeβeven on weekends.
- Create a relaxing evening routine 30β60 minutes before bed.
- Limit screen time during the hour before bedtime.
- Reduce caffeine later in the day if it interferes with your sleep.
- Keep your bedroom cool, dark, and quiet.
- Consider prayer, journaling, meditation, or deep breathing before bed.
- Stay physically active during the day.
- Prioritize balanced meals and adequate hydration.
π A Final Word from Coach Kisha
Remember, essential oils and supplements are just one piece of your wellness journey. Lasting health is built through small, consistent habits practiced over time. Give yourself grace, celebrate your progress, and know that every positive step you take is an investment in your future health.
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