Welcome to Dreamscapes:

Recipes & Rituals for Better Sleep

Did you get enough sleep last night? Can you recall the last time you woke up without an alarm clock or a morning without caffeine? According to Dr. Mathew Walker, If the answer to either of these questions is “No" you are not alone: Two-thirds of adults throughout all developed nations fail to obtain the recommended eight hours of nightly sleep.

" You Do Not Know How Sleep Deprived You are When You are Sleep Deprived."

-The Sleep Diplomat

" Poor sleep contributes to a variety of health problems, from mood problems and cognitive dysfunction to hormone imbalance and blood sugar dysregulation. Achieving adequate sleep is essential to overall health and wellbeing." Dr. Julie Hinman from Soal Wellness

Please Note: The content on this page is not meant to be medical advice. Prescription medications, hormone health, and chronic stress can all disrupt sleep patterns. Please check with your health-care provider before starting any exercise program, taking any supplements or making any dietary changes.

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Here's How to Use This Page for Better Sleep:

Start to Wind Down with a Sip & a Soak

Dreamscapes Sips

Incorporating a tea ritual into your nightly wind-down routine signals to your body and mind that it's time to relax and prepare for sleep. The act of brewing tea, inhaling the aroma, and savoring its warmth creates a sense of comfort and tranquility that can help you transition from the busyness of the day to the serenity of the night.

Additionally, the ritualistic aspect of drinking herbal tea can serve as a form of mindfulness practice, encouraging you to be present in the moment and let go of the stress and worries that may be weighing you down. 

There's nothing subtle about the benefits of Chamomile. 

The delicate white petals and soothing aroma might get overlooked as being too 'passive' but chamomile has long been celebrated for its ability to promote relaxation and alleviate stress whether you're 2 or 92.


  1. Calming Effects: Chamomile contains apigenin, which bind to receptors in the brain, promoting relaxation and reducing anxiety.
  2. Natural Sedative: Unlike prescription sleep aids that may come with unwanted side effects, chamomile is a gentle, natural sedative. Its mild sedative properties can help induce sleepiness, making it easier to drift off into a peaceful slumber without feeling groggy the next morning.
  3. Digestive Aid: Digestive issues can often disrupt sleep patterns. Fortunately, chamomile has anti-inflammatory properties that can soothe the stomach and alleviate discomfort, making it easier to settle down for the night without distraction.
  4. Muscle Relaxation: Chamomile tea contains glycine, an amino acid known for its muscle-relaxing properties. By relaxing tense muscles, chamomile can alleviate physical tension, allowing the body to unwind fully and prepare for restorative sleep, which is why it's so good for taking a soak too 😉
  5. Antioxidant Rich: Full of antioxidants, chamomile helps combat oxidative stress and reduce inflammation in the body.

Midnight Summer's Dream is both a Sip AND a SOAK. Brew A pot to sip on and another one to soak in for this recipe >>>

Vanilla _The Simple Spa _ Recipes & Rituals for a Beautiful Life (4) 2
Vanilla Oil_The Simple Spa _ Recipes & Rituals for a Beautiful Life (4) 2

Taking a Warm Bath Before Bed is Your Secret to Sweet Dreams. Here are the soaks to help you fall asleep fast: 

Bath Soaks to Fall Asleep

Sleeping Beauty

The Tranquil Trio: Lavender, Rose, and Vanilla Oils are historically known for restful sleep

Here’s a recipe that will be sure to help send you off to sleep. 

  • 3-4 oz. of Plain Jane Bath Soaks
  • 10 drops Vanilla Oil
  • 15 drops Lavender Essential Oil:
  • 5 drops of Rose Oil / Organic Rosebuds / Petals

Why it Works: Research indicates that inhaling lavender essential oil can reduce levels of cortisol & promote feelings of calm and well-being. When used together, vanilla, rose, lavender, and CBD creates a synergistic blend that enhances their individual benefits.

Here's Why a Bedtime Bath Can Help You Fall Asleep Faster: 

Promotes Body Temperature Regulation: Our bodies naturally cool down as we prepare for sleep. Taking a warm bath raises your body temperature, and when you exit the bath, the rapid cooling mimics the natural drop in body temperature that occurs during the onset of sleep. This drop in temperature signals to your body that it's time to wind down and prepare for rest, making it easier to fall asleep and stay asleep throughout the night.

Calms the Mind and Reduces Anxiety: A warm bath isn't just beneficial for the body; it's also a powerful tool for calming the mind and reducing anxiety. The soothing sensation of warm water enveloping your body can help to quiet racing thoughts and promote a sense of tranquility. Research published in the journal Complementary Therapies in Medicine suggests that soaking in warm water may have anxiolytic effects, helping to alleviate symptoms of anxiety and promote relaxation.

Enhances Sleep Quality:  According to the National Sleep Foundation, establishing a bedtime routine that includes relaxing activities such as bathing can help signal to your body that it's time to wind down and prepare for sleep, leading to improved sleep quality and overall well-being.

Slow Moves to Relax and Release

Releasing tension at the end of the day can promote deeper relaxation and better sleep. Here are some easy moves to end the day:

Before you tuck yourself in for the night, apply Sleep Tight or On the Mend and  try these stretches for restful sleep:

Legs Up the Wall Pose: Find a clear space on the floor and lie down with your hips close to a wall. Extend your legs up against the wall, keeping them straight or with a slight bend in the knees. This gentle inversion helps to promote circulation, relieve tension in the legs, and calm the nervous system to wind down for bed.

Downward Dog Pose: Think of an opposite version of Legs up the Wall - Start on your hands and knees, then lift your hips toward the ceiling, forming an inverted V shape with your body. Press your palms firmly into the ground and feel a deep stretch into low back and hamstrings. Downward dog elongates the spine, stretches the hamstrings and calves, and releases tension in the shoulders, helping you let go of the day's stress and ease into sleep.

Neck Stretches: Resisted neck stretches can release tension from too much office work. Using a stretch strap or towel,  gently pull the towel looking up and over to the left. Lift your chin and move your jaw around habit to release tension.  Hold for a few breaths, then switch sides. 

Winding down with a salt stone massage and a few simple stretches into your bedtime routine can help you fall asleep faster and stay asleep longer.

* Because it involves inversion, Legs Up the Wall pose isn’t recommended for pregnant women, people with certain eye conditions such as glaucoma, and people with chronic high blood pressure.

Incorporate Breathing Exercises into Your Bedtime Routine:

Elevate your sleep quality by integrating breathing exercises into your nightly routine. It's not just about the exercises themselves but also about creating an ambiance of relaxation and tranquility. Follow these steps to make the most of your Dreamscapes Sleep Kit:

  • Set the Stage: Create a peaceful sleep environment by dimming lights, disconnecting electronic devices, adjusting the temperature, and introducing calming scents. Transform your space into a haven of tranquility.
  • Make it a Habit: Consistency is key. Perform your breathing exercises at the same time each night to signal to your body that it's time to wind down for sleep. Make these exercises the final step before settling into your cozy sleep position.
  • Choose Your Technique: Explore various breathing exercises to discover what works best for you. Recognize that relaxation is personal, and there's no one-size-fits-all approach. Find the technique that resonates most with your unique needs.
  • Take Your Time: Don't rush through the exercises. Allow yourself the luxury of time with each breath, focusing on the sensation of air entering and leaving your body. This mindfulness further promotes relaxation and primes your body for sleep.
  • Use Tools for Guidance: Enhance your experience with tools like the Dreamscapes Sleep Kit, which may include resources like the Calm app. Benefit from guided breathing exercises and other resources that help you unwind and transition seamlessly into a restful night's sleep.
  • 4-4-4 Breathing (Relaxing Breath):

    • Sit or lie down in a comfortable position.
    • Close your eyes and take a deep breath in through your nose for a count of 4.
    • Hold your breath for a count of 4.
    • Exhale audibly through your mouth for a count of 4.
    • Repeat this cycle for four breaths initially, gradually increasing as you become more comfortable with the technique.

Why it works: This technique helps regulate the breath, promoting relaxation and reducing stress. The extended exhale stimulates the parasympathetic nervous system, signaling to your body that it's time to unwind.

Body Scan Meditation:


    • Lie down comfortably on your back with your arms by your sides and your legs slightly apart.
    • Close your eyes and bring your awareness to your breath, taking several deep, slow breaths to relax.
    • Starting from your toes, bring your attention to each part of your body sequentially, moving slowly upward.
    • Notice any sensations, tension, or discomfort in each area, but without judgment or the need to change anything.
    • As you become aware of tension or discomfort, imagine sending your breath to that area and allowing it to soften and release.
    • Continue scanning your body until you reach the top of your head, bringing a sense of relaxation to your entire body.
    • Stay in this relaxed state for a few moments before gently returning your awareness to the present.

Why it works:

Body scan meditation helps to promote relaxation by increasing body awareness and releasing tension throughout the body.

Heart Beat Rhythms Breathing (Belly Breathing):

      • Lie down comfortably or sit with your back straight.
      • Place one hand on your chest and the other on your abdomen.
      • Inhale slowly through your nose, allowing your abdomen to expand as you fill your lungs with air.
      • Exhale through your mouth, letting your abdomen fall.
      • Focus on the rise and fall of your belly with each breath.
      • Continue this rhythmic breathing for several minutes. 

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~ A Salt Stone Massage with Sleep Tight CBD Magnesium Spray can help you get to sleep faster ~

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