1. To get a good night’s sleep, add six to eight drops of a mix of essential oils to a warm bath. That mix might include lavender, Roman chamomile, sweet marjoram, and sandalwood. Essential oils are quickly absorbed by the skin. Evidence of this is the speed with which traces of the oil will appear on exhaled breath.

If you are pregnant or think you might be, seek the advice of your health care provider or a qualified aromatherapist before using this type of therapy. You also need to be careful about using essential oils on sick older people and on children. Half the normal dose may be appropriate for sick adults. For children, consult a qualified aromatherapist or your health care provider.

1. In order to get a good night of sleep, allow yourself one hour before bedtime to unwind. It is best not to watch television or do anything that overstimulates the brain. For example, try not to have a major discussion about important issues immediately before going to bed. Use that hour for a relaxing ritual, like a warm bath or reading.

2. If a warm bath does not seem a good idea as part of your pre-bedtime ritual, try the old Chinese remedy of soaking your feet in warm water for twenty minutes before going to bed. Then massage each foot with oil before going to sleep.

If you are experiencing sleeping difficulties from time to time and know that it is not serious enough to require medical attention, these few simple steps may help.

1. Try to exercise everyday, preferably in the late afternoon or early evening. Early morning exercise does not have any bearing on the quality of that night’s sleep. However, fitness is a factor in overall sleep quality.

2. Research has shown that most people take at least a week to adjust to the changes in seasons. Keep regular bedtime hours, and, if at all possible, get up at the same time every day. Avoid oversleeping on weekends except occasionally, unless you want to run the risk of Sunday night insomnia.