How to Build a Holistic Self-Care Routine with Yoga, Sleep, and Essential Oils

Whether you're looking to reduce stress, improve your sleep, or boost your energy, the following routine can help you feel your best every day.

In today’s fast-paced world, self-care isn’t just a luxury—it’s a necessity. Taking time each day to nurture your body, mind, and spirit can help you feel more balanced, energized, and resilient. A holistic self-care routine, which addresses your physical, emotional, and mental health, can improve everything from your energy levels to your overall well-being. By combining yoga, sleep strategies, and essential oils, you can create a simple yet effective daily routine that supports every aspect of your health.

In this post, we’ll guide you through:

• How to Energize and Set Your Intentions for the Day

• How to Take a Break to Restore and Relieve Stress

• How to Unwind and Prepare for Restful Sleep

• Aromatherapy tools for optimal wellness

• Sleep solutions for all ages 

Whether you're looking to reduce stress, improve your sleep, or boost your energy, the following routine can help you feel your best every day.

Morning Routine: Energize and Set Your Intentions for the Day

Start your day with a gentle flow or energizing yoga session that awakens your body and mind

How you start your day sets the tone for the rest of it. A mindful morning routine, filled with intentional movement and positive energy, can create a sense of clarity and focus that lasts throughout the day. Here’s how you can incorporate yoga, essential oils, and some simple self-care into your mornings.

1. Morning Yoga Practice
Start your day with a gentle flow or energizing yoga session that awakens your body and mind. Duration is not as important as consistency. Five minutes is all you need to wake the body up and get the blood flowing. 

Focus on stretches and poses that open up your chest, hips, and spine. Here are a few poses you can try:

• Cat-Cow Pose (Marjaryasana-Bitilasana) to wake up the spine and engage your breath.

• Child’s Pose (Bālāsana) to open up the hips and elongate the spine 

• Downward-Facing Dog (Adho Mukha Svanasana) to lengthen the body and energize.

• Sun Salutations (Surya Namaskar) to flow through a sequence of poses that get the blood pumping and set your intentions for the day.

2. Hydration and Healthy Habits
After your yoga practice, hydrate with a glass of water and a drop of lemon essential oil to continue supporting your body’s natural detoxification processes.  Lemon’s bright, citrusy scent also promotes mental clarity. Consider adding a few minutes of mindfulness or meditation to center your thoughts and set positive intentions for the day ahead.

2. Energizing Aroma
Use an uplifting essential oil to help clear your mind and start the day with vitality. Peppermint oils is perfect for creating a refreshing atmosphere and helps boost energy and focus. Try placing a drop on the roof of your mouth, your temples and your wrists. 

Midday Routine: Take a Break to Restore and Relieve Stress

If you have time, take a few minutes to lie down on your stomach and lift your chest into a cobra or sphinx pose

The middle of the day is often when stress can build up, and energy tends to dip. A quick midday reset can help you stay focused and calm, preventing the afternoon slump. Here’s how to incorporate a moment of calm into your day:

1. Breathing Exercises and Gentle Yoga Stretch
Incorporate deep, calming breaths into your routine to reduce stress and bring your body back into balance. Try a simple Box Breathing technique (inhale for 4 counts, hold for 4 counts, exhale for 4 counts, hold for 4 counts) to center your mind and calm your nervous system.

If you have time, take a few minutes to do a gentle seated twist or lie down on your stomach and lift your chest into a cobra or sphinx pose to counteract a sedentary position during the day and release tension in your lower back and shoulders. Even a few minutes of movement can make a huge difference in how you feel.

2. Calming scents to ground you
Lavender is the go-to essential oil for stress relief. Its soothing and calming properties help ease anxiety and restore balance to your nervous system. Diffuse Lavender during your break or apply it to your pulse points (wrists and neck) for an instant sense of calm.

3. Mindful Snacking and Hydration
Opt for a healthy, energy-boosting snack—such as nuts, fruit, or a smoothie—and remember to drink water to stay hydrated throughout the day. Taking time for a mindful snack break can help prevent fatigue and cravings later on.

Evening Routine: Unwind and Prepare for Restful Sleep

When it comes to preparing for sleep, Roman Chamomile and Cedarwood are two oils that can significantly improve your sleep quality.

A calming evening routine is essential for winding down and preparing your body for a restful night’s sleep. By incorporating gentle yoga, essential oils, and sleep-friendly habits into your nighttime routine, you can improve the quality of your rest and set yourself up for a more rejuvenated tomorrow.

1. Restorative Yoga Poses
In the evening, choose slower, more restorative yoga poses that help release any tension accumulated during the day. Focus on deep breathing and gentle stretching. Here are some poses to try:

• Reclining Bound Angle Pose (Supta Baddha Konasana) to open the hips and release tension.

• Legs Up the Wall Pose (Viparita Karani) to relieve tired legs and calm the nervous system.

• Savasana to end your practice in a state of deep relaxation.

2. Evening Reflection
Before bed, take a few moments to reflect on your day, practice gratitude, or journal about your thoughts. This simple practice can help calm your mind and ease any lingering stress.

3. Tools for deep sleep 
When it comes to preparing for sleep, Roman Chamomile and Cedarwood are two oils that can significantly improve your sleep quality. Roman Chamomile has calming properties that promote relaxation and reduce stress, while Cedarwood is grounding and helps ease anxiety.

Here are some ideas for incorporating these oils:

• Diffuse Serenity oil blend in your bedroom about 30 minutes before you plan to go to sleep.

• Apply a few drops of Roman Chamomile to your pillow or Cedarwood to the soles of your feet to promote a deep and restorative sleep.

Aromatherapy Tools for Optimal Wellness

essential oils offer a versatile and powerful tool for enhancing overall wellness

Aromatherapy harnesses the therapeutic properties of essential oils, which are highly concentrated plant extracts known to impact our physical, emotional, and mental well-being. The science behind aromatherapy lies in the way our bodies absorb and respond to the aromatic compounds in these oils. When inhaled, the molecules from essential oils travel through the olfactory system, which sends signals to the brain’s limbic system—the area responsible for emotion, memory, and mood regulation. This is why certain scents, like Lavender or Peppermint, can have immediate effects on stress levels, relaxation, and even energy. 

Essential oils can be used in various ways for optimal wellness: diffusing oils in a space allows their aroma to fill the air, promoting relaxation, focus, or upliftment; topical application, when diluted with a carrier oil, enables direct absorption through the skin for targeted benefits like muscle relief or skin rejuvenation; ingestion can support internal health, such as digestive balance or immune support. Whether through the air, on the skin, or internally, essential oils offer a versatile and powerful tool for enhancing overall wellness.

Get started with an essential oil starter kit today, or book a consultation to learn more. 

Sleep solutions for all ages

take the first step toward feeling your best every day

If you’re looking for personalized guidance, holistic sleep consulting services can help you create a custom approach to better sleep and wellness. Reach out to book your consultation with Sleep Whisperer Ingrid Prueher today. 

Your self-care journey starts now—take the first step toward feeling your best every day.