Sleep knits up the ravel’ed sleeve of care– indeed, without adequate sleep we do start to feel undone.

But millions of Americans struggle with sleeplessness. The reasons are diverse. But the solution may be right under your nose, and soon to be in your shower: Essio aromatherapy, made from 100% USDA organic essential oils. One of the six signature blends, called NIGHT, has been formulated specifically for sleeplessness.

First, take this Yes-or-No Essio Sleep quiz:

  • I get strenuous cardio exercise later than 9 pm
  • I eat and drink later than 9 pm
  • I watch TV in bed
  • My schedule is erratic in terms of when I get up and when I go to bed
  • All of the lights in my home are brightly lit until my head hits the pillow
  • I enjoy sweets and caffeine in the evening

If you answered “Yes” to one or more of these questions, your lifestyle may be part of the issue if you’re experiencing sleeplessness on a regular basis.

Sleep experts advise that, in the course of a day, we allow our mental and physical energies to peak as close to sunset as possible. From dusk onward, many sleep gurus advise trying to mellow out, hours before we actually floss our teeth and put on our jammies.

Why? Your neural system is not a lightbulb. Although we can snap into awareness, awake and alert– when the alarm goes off, you may be on your feet and out the door in minutes– turning the system off is not so easy.

Although we’ve adapted to indoor lighting and staying up and working well past dark, this is an extremely new innovation in human history. Less than a century ago, the vast majority of people on earth did not have much in the way of indoor lighting, meaning that their day generally began to wind down at sunset.The great opera houses of Vienna, with chandeliers blazing with thousands of candles, were the exception, not the rule.

Can we turn back time? No. But it is worth examining your habits relative to lighting, evening activity and other aspects of lifestyle if you’re having trouble falling asleep.

In fact, regular exposure to artificial light has been linked with diseases and disorders– a surprise finding in the Nurses’ Study, the most comprehensive, long-term study of disease origin in history. But again, there is no turning back unless you’re really willing to live in a cave or a mud hut, rise with the sun, and get into bed at twilight.

Essential oils have been used for centuries to subtly alter mood and behavior, and today they have new relevance in the treating of insomnia. Bergamot, Orange Blossom and Lavender in the NIGHT blend are soothing and restful, balanced out by woodsy undernotes which make this blend for the shower especially centering. This is relevant for people who experience racing thoughts, restlessness and way too much energy when they finally turn off the lights.

Try this progressive approach for better sleep. First, make an Essio shower with our NIGHT blend the highlight of your nighttime ritual.

Try to plan your shower, and getting into bed, for the same time every night. Even if it’s a late turn-in time, the constancy is reassuring to your body’s inner rhythms and may help you sleep more naturally and deeply.

As the appointed time for your shower approaches, at least an hour before, one by one start turning off lights and other appliances in your home. Turn off especially bright or stimulating lights and audio sources.

Move your TV out of your bedroom. Make this room a sanctuary for pleasures of the bed, only. Many experts even advise against reading in your bed, though it’s fine to curl up with Tolstoy on the couch for a while. The experience of having a bright light close to your body while you are in your bed creates too much stimulation of neuro-patterns, according to many sleep authorities, so read in another room until you get sleepy, then hit the sheets.

Keep your bedroom dark even when you’re not in it. Clear a path so that you can stagger blindly from the hallway and just fall in. Your boudoir should be an oasis of restful shadows, not as brilliantly illuminated as an Ikea furniture sale.

Try removing lamps and lightbulbs from your bedroom as an experiment. Candles aren’t the best choice in case you doze off, but simply keep a high-powered flashlight beside your bed. This mirrors the current “paleolithic” diet thinking: paleolithic sleeping. We think of it as “Cavewoman Sleeping” or “Caveman Sleeping.” DId our Neanderthal and Homo Sapiens ancestors have trouble getting proper shut-eye? We can’t tell from the cave-paintings, but their alignment with natural light makes this unlikely. Plus, they didn’t get HBO.

Eat dinner and work out as early in the evening as possible, ideally at dusk or before.

And, first thing in the morning, get outdoors. It’s fine if you live in New Jersey. Just go outside for 10 minutes, ideally before 9 am and allow the natural light to hit the pineal gland on the top of your head. If possible, get some light exercise while you do it — even walking a few blocks to get the paper and an orange juice. ┬áDoing this each morning, on a regular schedule, may help re-set the circadian rhythms in your metabolism which allow us to rise and slumber more easily.