Aromatherapy for Sleep: 3 Ways to Make An Insomnia Sleep Spray Recipe

I may receive compensation from links on this site. See my disclosure policy.

Sometimes, falling asleep, much less getting a good night’s sleep can be a challenge. Without proper rest, however, we suffer not just physically but emotionally as well. Luckily there are ways to help combat sleeplessness and enable you to get a good night’s rest. By utilizing aromatherapy for sleep, you can promote a restful night’s sleep. Not only can my easy DIY aromatherapy sleep spray assist in helping you fall asleep faster, it may also help you sleep more soundly.

DIY sleep sprays. Aromatherapy for Sleep: 3 Ways to Make An Insomnia Sleep Spray Recipe for Pillow Mists & Body Sprays. Help combat sleeplessness and get a good night's rest with an aromatherapeutic essential oil blend recipe. By utilizing aromatherapy for sleep, you can promote a restful night's sleep. Not only can my easy DIY aromatherapy sleep spray assist in helping you fall asleep faster, it may also help you sleep more soundly.

Trouble Sleeping?

Sleeping and night and getting a good night’s sleep are two entirely different things. As someone with fibromyalgia, my body definitely knows the difference. It also responds accordingly. Therefore, it’s important to me to get a restful sleep so I can function the next day. Sometimes, however, that can be a huge challenge. Not only do I wake to pee every two hours – a combination of age and fibro overstimulating those muscles – I’m also constantly dealing with a barge of emotional stress.

The current events as of late haven’t been pleasant. And trying to filter out that chaos with social media being what it is, has been a challenge. More recently, I found myself deeply affected by the mass shootings in Dayton and El Paso. The senselessness of the killings breaks my heart. It also leaves me a little terrified. I’m still freaked out knowing my son had just left UNC Charlotte campus the day that school shooting took place. I can’t imagine the struggle to move past that trauma as a survivor. And as someone who was previously diagnosed with agoraphobia, I have to consciously push myself to move past that fear and be present in the world, while also not allowing myself to be overwhelmed by the emotional toll we all feel from such tragedies.

Essential oils for sleep. How make essential oil blends to use in aromatherapy for sleep: 3 ways to make an insomnia sleep spray recipe for pillow mists & body sprays. Help combat sleeplessness and get a good night's rest with an aromatherapeutic essential oil blend recipe. By utilizing aromatherapy for sleep, you can promote a restful night's sleep. Not only can my easy DIY aromatherapy sleep spray assist in helping you fall asleep faster, it may also help you sleep more soundly.

Natural Aromatherapy Sleep Sprays

Luckily there are ways to make sure we get a restful sleep so we are better equipped to deal with chronic illnesses and day to day stressors. Whether you use essential oils in a diffuser, as an aromatherapy roll on or as a pillow spray, aromatherapy is a natural way to promote a good night’s sleep. And it can safely be used in conjunction with natural supplements or sleep aids if needed.

My essential oil aromatherapy sleep spray recipe is a natural way to promote rest and relaxation in order to help you fall asleep. Made with a blend of three essential oils – lavender, ylang ylang & vetiver – this DIY insomnia sleep spray is easy to make and simple to use. Simply mist the spray onto your pillow or bed linens prior to going to bed.

Following you’ll learn how to make you own natural sleep spray recipe using essential oils with three different ways to make it depending on whether or not you choose to use a preservative.

Aromatherapy sleep blends. How make essential oil blends to use in aromatherapy for sleep: 3 ways to make an insomnia sleep spray recipe for pillow mists & body sprays. Help combat sleeplessness and get a good night's rest with an aromatherapeutic essential oil blend recipe. By utilizing aromatherapy for sleep, you can promote a restful night's sleep. Not only can my easy DIY aromatherapy sleep spray assist in helping you fall asleep faster, it may also help you sleep more soundly.

DIY Sleep Spray Formulation

Ingredients Used to Make a Sleep Spray

My insomnia sleep spray contains several key ingredients. These include rose water, an aromatherapeutic essential oil blend and polysorbate 20. The rose water, which can be substituted with distilled water if desired, adds its natural scent to the recipe. While the polysorbate 20 is an emulsifier used to bind oil and water together. It’s derived from the lauric acid found in coconut oil.

Sleep Spray Preservative Options

There are also two preservative options. One being Optiphen ND and the other ethanol or 100 proof vodka. Optiphen ND is a paraben- and formaldehyde-free preservative design for water-based recipes. It protects against mold and bacteria growth when incorporated homemade recipes for facial toners, room sprays and perfumes. You’ll find Optiphen ND works best in products with a pH of 6 and lower.

If you choose not to use a preservative you won’t be able to include any water in your sleep spray. However, I don’t recommend this option for a linen or pillow spray as it can stain linens and takes longer to dry. You can use this sleep spray recipe as a body spray though by reducing the amount of essential oils called for in my insomnia sleep spray recipe. You can find more information on making a body spray below.

Tips & Tricks for Essential Oil Measurements

Should you desire to scale any of my insomnia sleep spray recipes, there are some tips that make measuring out the essential oils easier. You can find these tips along with an essential oil conversion chart at Mountain Rose Herbs here.

DIY sleep sprays. Aromatherapy for Sleep: 3 Ways to Make An Insomnia Sleep Spray Recipe for Pillow Mists & Body Sprays. Help combat sleeplessness and get a good night's rest with an aromatherapeutic essential oil blend recipe. By utilizing aromatherapy for sleep, you can promote a restful night's sleep. Not only can my easy DIY aromatherapy sleep spray assist in helping you fall asleep faster, it may also help you sleep more soundly.

Insomnia Sleep Spray Recipe #1

Ingredients:

1.8 oz. rose water
2 oz. 91% (or higher) isopropyl (rubbing) alcohol
.2 oz. polysorbate 20
.05 oz. Optiphen ND
48 drops vetiver essential oil
32 drops lavender essential oil
32 drops ylang ylang essential oil

Recipe Notes:

This insomnia pillow mist spray uses isopropyl alcohol, more commonly known as rubbing alcohol, to help the water evaporate more quickly. This will also help prevent your pillow sleep spray from staining linens. While it does have a strong alcohol smell when first sprayed, this scent of the rubbing alcohol fades quickly as it evaporates in the air. So you are left with only the fragrance of the insomnia essential oil blend. As rubbing alcohol is not a preservative, but a disinfectant, you should use a preservative to prevent mold and bacteria growth. Optiphen ND is recommended at a usage rate of 1% for this application.

Should you choose to use this recipe and omit the preservative, your formula will last up to one month when kept store in the refrigerator.

Instructions:

Using a digital scale weigh out the polysorbate 20 in a 250 mL glass beaker. Then use a dropper to add each of the essential oils to the polysorbate 20. Mix to combine.

Now weigh out the rose water and the rubbing alcohol. Pour the liquids into the polysorbate and essential oil blend. Mix well.

Finally, weigh out the Optiphen ND and stil into the sleep spray. Mix thoroughly. Then pour your sleep spray into a single, sterilized 4 oz. spray bottle or two 2 oz. containers with a fingertip mister.

Shake your insomnia sleep spray before each use, then mist onto pillows and bed linens before going to sleep.

Natural sleep remedies for insomnia. How make essential oil blends to use in aromatherapy for sleep: 3 ways to make an insomnia sleep spray recipe for pillow mists & body sprays. Help combat sleeplessness and get a good night's rest with an aromatherapeutic essential oil blend recipe. By utilizing aromatherapy for sleep, you can promote a restful night's sleep. Not only can my easy DIY aromatherapy sleep spray assist in helping you fall asleep faster, it may also help you sleep more soundly. #essentialoilblend #essentialoilrecipes #sleepspray #aromatherapy #insomnia #sleepremedy

Insomnia Sleep Spray Recipe #2

Ingredients:

2 oz. rose water
1.8 oz. 100 proof vodka
.2 oz. vegetable glycerin (or polysorbate 20, as desired)
48 drops vetiver essential oil
32 drops lavender essential oil
32 drops ylang ylang essential oil

Recipe Notes:

This aromatherapy sleep spray recipe uses alcohol as a natural preservative. Like rubbing alcohol it helps the water evaporate more quickly. Unlike rubbing alcohol however,which can be drying to skin, vodka is not drying when used as part of a moisturizing base. It also acts as an emulsifier. This makes this recipe suitable as a body spray as well. To make a skin safe body spray, make the recipe as is, but reduce the amount of essential oils called for in the recipe by half.

As many of us don’t have access to ethanol, which is 200 proof, I formulated this insomnia sleep spray recipe using 100 proof vodka. If you have access to ethanol, you can substitute ethanol for the vodka. When doing so, increase the amount of rosewater in the recipe to 2.95 oz. and reduce the ethanol to .85 oz. (or 20% of the total recipe weight.) You can learn more about using alcohol as a preservative here.

Adding Magnesium Oil to Your Sleep Spray Recipe

If desired you can also add magnesium oil to your sleep spray when utilizing it as a body spray. To do this, you can either substitute the rosewater with ready made magnesium oil or make your own magnesium oil by adding magnesium flakes to the rosewater. If adding magnesium flakes to the rosewater, simply dissolve one Tablespoon magnesium flakes in the rosewater by mixing well. Then, with either option, reduce the essential oils to 24 drops vetiver essential oil and 16 drops each of lavender and ylang ylang. (Also be sure to try my magnesium body butter recipe to reduce the symptoms of restless leg syndrome and promote restful sleep.)

Natural sleep remedies for insomnia. How make essential oil blends to use in aromatherapy for sleep: 3 ways to make an insomnia sleep spray recipe for pillow mists & body sprays. Help combat sleeplessness and get a good night's rest with an aromatherapeutic essential oil blend recipe. By utilizing aromatherapy for sleep, you can promote a restful night's sleep. Not only can my easy DIY aromatherapy sleep spray assist in helping you fall asleep faster, it may also help you sleep more soundly. #essentialoilblend #essentialoilrecipes #sleepspray #aromatherapy #insomnia #sleepremedy

Instructions:

Using a digital scale weigh out the polysorbate 20 in a 250 mL glass beaker. Then use a dropper to add each of the essential oils to the polysorbate 20. Mix to combine.

Now weigh out the rose water and the vodka. Pour the liquids into the polysorbate and essential oil blend. Mix well.

Then pour your sleep spray into a single, sterilized 4 oz. spray bottle or two 2 oz. containers with a fingertip mister.

Shake your insomnia sleep spray before each use, then mist onto pillows and bed linens before going to sleep.

Natural insomnia remedies to promote rest & relaxation. How make essential oil blends to use in aromatherapy for sleep: 3 ways to make an insomnia sleep spray recipe for pillow mists & body sprays. Help combat sleeplessness and get a good night's rest with an aromatherapeutic essential oil blend recipe. By utilizing aromatherapy for sleep, you can promote a restful night's sleep. Not only can my easy DIY aromatherapy sleep spray assist in helping you fall asleep faster, it may also help you sleep more soundly.

Insomnia Sleep Spray Recipe #3:

Ingredients:

2 oz. jojoba oil, or other dry carrier oil
2 oz. cyclomethicone
24 drops vetiver essential oil
16 drops lavender essential oil
16 drops ylang ylang essential oil

Recipes Notes:

This recipe is designed to be used as an aromatherapeutic body spray. It is not recommended for use as a linen or pillow spray as it’s primarily oil based. As it doesn’t not contain water, there is no need to use a preservative for this body spray recipe.

Instructions:

You can use liquid measurements for this recipe. Simply measure out the jojoba oil and cyclomethicone and combine in a 250 mL glass beaker.

Then use a dropper to add each of the essential oils to body spray mixture. Mix well to combine.

Finally, pour your aromatherapeutic body spray into a single, sterilized 4 oz. spray bottle or two 2 oz. containers with a fingertip mister.

To use, simply shake your body spray before each use, then mist onto skin as desired, avoiding your face. (For a facial spray, the amount of essential oil called for in this recipe should be reduced by half.)

Once you’ve made your insomnia sleep sprays, you can easily decorate your bottles using scrapbook paper. (I like catching paper stacks when they’re on sale for $10!) Simply cut a sheet of decorative paper to fit your container. Then tape it to your spray bottle to secure it in place. (I used a strip of tape for each side of the paper.) Easy peasy!

Sleepy Head Pillow Mist. Try aromatherapy for sleep to support rest and relaxation with this natural essential oil sleep spray Made by Coopers Apothecary.

Where to Buy Ready Made Sleep Sprays

If you’d like to try an aromatherapy sleep spray for your pillows and bed linens, but aren’t ready to make your own, there are a number of ready made options that you can purchase. This Sleepy Head Pillow Mist from Made By Coopers Apothecary is made with a calming blend of lavender essential oil and a soothing blend of chamomile and frankincense to help you de-stress and unwind. You can buy it here.

Or try one of these other natural essential oil sleep remedies to explore aromatherapy for sleep.

Alternately, you can purchase other natural remedies here. Or explore home remedies you can make yourself right here on Soap Deli News or via my Home Remedies Pinterest board.

You can also follow me across your favorite social media platforms for regular DIY ideas for soap, bath and beauty recipes you can craft at home. Follow me now via facebooktwitter and instagram. Or sign up to receive my newsletter to stay in the loop.

This article is not intended to provide diagnosis, treatment or medical advice and is provided for informational purposes only. Information on products mentioned are based on my own personal experience and have not been evaluated by the FDA. Please consult a physician prior to making any changes that may impact your health.

DIY Shower Steamers Recipe with Menthol Crystals

I may receive compensation from links on this site. See my disclosure policy.

Learn how to make DIY shower steamers with menthol crystals and eucalyptus essential oil as a natural home remedy for stuffy noses caused by colds, flu and seasonal allergies. Easy natural relief from congestion caused by colds or allergies, this easy shower steamer recipe is a must for back to school season. Learn more about this home remedy as well as the benefits of menthol crystals when used to promote health and wellness.

Learn how to make DIY shower steamers with menthol crystals and eucalyptus essential oil as a natural home remedy for stuffy noses caused by colds, flu and seasonal allergies. Easy natural relief from congestion caused by colds or allergies, this easy shower steamer recipe is a must for back to school season. Learn more about this home remedy as well as the benefits of menthol crystals when used to promote health and wellness.

Shower Steamers for Natural Symptom Relief from Seasonal Allergies, Colds & Flu

My seasonal allergies have been terrible this year. I mean generally they aren’t great, but I’ve had to pull out the big guns recently. Meaning I stood in line at the actual pharmacy to buy Sudafed. Unfortunately that didn’t work quite as well as I’d hoped, being that it was a last resort. So I made DIY showers steamers with menthol crystals as a last ditch effort to avoid getting a sinus infection. And they worked great at easing my allergy symptoms by opening up my nasal passages so I could breathe better. Better than the Sudafed, in fact. They also conquered that irritating sinus headache I’d had for two days straight.

With back to school right around the corner, there’s really no better time to make your own DIY shower steamers. After all, if you have kids, you know that schools are a cesspool of germs and viruses. When my son started kindergarten I’d had him out of daycare for over year. He got community acquired pneumonia his first week. Of course, seeing as how he inherited my stubborn streak, he ran around like a little chicken with his head cut off anyway. It took two months for him to fully recover.

And of course there are the joys of sports practices. Whether my son was struggling through a cold, or suffering with seasonal allergies himself, I quickly learned that yes, all boys hock loogies the size of a small country.

No one wants to over medicate their kids if they don’t have to. After all, you want them to develop a healthy immune system while also avoiding the overuse of antibiotics. At the same time, however, you don’t want them to suffer either. It’s no fun struggling to breathe through your mouth or fight a sinus headache. Luckily, shower steamers with menthol crystals are a great natural remedy for chest and nasal congestion.

Shower steamer recipe with menthol crystals and eucalyptus essential oil. A simple, all natural home remedy for stuffy noses caused by colds, flu and seasonal allergies. Easy natural relief from congestion caused by colds or allergies, this easy shower steamer recipe is a must for back to school season. Learn more about this home remedy as well as the benefits of menthol crystals when used to promote health and wellness. Best natural remedies for cough and congestion caused by allergies or colds.

What Are Menthol Crystals?

Menthol crystals are derived from a species from the mint family known as mentha arvensis. These flowering plants, which are found in the mint family known as Lamiaceae, include corn mint, field mint and wild mint and contain the organic compound known as mentol. The menthol is extracted from the plant by freezing the essential oil of said plants, then removing the resulting menthol crystals through a filtering process.

Menthol crystals have a number of therapeutic properties that make them useful in aromatherapy as well as medicinal and cosmetic applications. The medicinal properties they are believed to exhibit make menthol crystals analgesic, anesthetic, antibacterial, cooling, circulation-stimulating, expectorant, antimicrobial, antispasmodic, decongestant, antiemetic and antitussive. While cosmetically they offer antibacterial, invigorating, soothing, cooling, circulation-stimulating and skin plumping properties.

Due to their inherent chemical makeup, menthol crystals are a popular choice for a number of medicinal applications. You may be most familiar with menthol crystals from the over-the-counter product, Vicks VapoRub, in which they are a key component.

Benefits of Menthol Crystals in Shower Steamers

Menthol crystals have a number of benefits when used in aromatherapy. Whether you have a stuffy nose, chest congestion or even a sore throat, menthol crystals have been historically used in aromatherapy to relieve the symptoms of colds, flu and allergies. Not only do menthol crystals help promote easier breathing and offer temporary relief from nasal congestion, they can also be used to soothe sore throats, alleviate fever symptoms, coughs, headaches and sinus related discomfort. Additionally, their aromatherapeutic properties also support immunity and can help with nausea.

While menthol crystals also have a number of both cosmetic and hair care applications, for this purpose I chose to use menthol crystals as a key ingredient in DIY shower steamers. As, when used as a decongestant agent, menthol crystals in combination with eucalyptus essential oil, offer natural symptom relief from stuffy noses and sinus headaches.

Precautions for Using Menthol Crystals in Shower Steamers

It is important to note that menthol crystals are not recommend for use by children ages 7 and under. Likewise, if you are pregnant or nursing you should consult a physician before using menthol crystals. You should also seek out guidance from your doctor before use if you have cancer, heart-related ailments, skin disorders or hormone-related ailments. Additionally, do not use menthol crystals if you have an open wounds as high levels of absorption may be toxic and take care to keep menthol crystals out of contact with mucous membranes.

The maximum dilution rate for using menthol crystals is 5% in order to protect respiratory system and skin from any distress or discomfort. 

Shower steamer recipe with menthol crystals and eucalyptus essential oil for congestion relief. A simple, all natural home remedy for stuffy noses caused by colds, flu and seasonal allergies. Easy natural relief from congestion caused by colds or allergies, this easy shower steamer recipe is a must for back to school season. Learn more about this home remedy as well as the benefits of menthol crystals when used to promote health and wellness. Best natural remedies for cough and congestion caused by allergies or colds.

How to Make DIY Shower Steamers

Made with menthol crystals and eucalyptus essential oil for their aromatherapeutic benefits, these easy DIY shower steamers are the perfect addition to your morning shower. Just take care not to mistake them for bath bombs. As soaking in a tub filled with menthol crystals is likely leave your lady parts in an overly frigid state.

You make shower steamers in much the same way you would make bath bombs. The main difference is, however, you don’t need additional dry ingredients in your shower steamer recipe aside from the baking soda and citric acid. Nor will you need to use more expensive oils or butters to bind these two ingredients together. As you aren’t soaking in a tub with your shower steamers, you can use an inexpensive carrier oil instead. Additionally, you’ll find that DIY shower steamers harden and dry out much faster than bath bombs as the menthol crystals recrystalize once the shower steamers are made.

Like bath bombs you are working with citric acid. Therefore you may want to use a face mask or respirator to avoid inhaling this ingredient should it become airborne. I also highly recommend wearing gloves to make your DIY shower steamers so you are able to protect your hands from the cooling action of the menthol crystals and eucalyptus essential oils.

You don’t necessarily need a bath bomb mold for this recipe. I used my favorite heavy duty round bath bomb molds to make my shower steamer with menthol crystals. However, as these mold rather easily, you can also use a meat baller for smaller sized shower steamers, or simply mold them into balls with your hands. Other than that, if you need additional tips on making shower steamers, you can find tips and tricks for molding and unmolding bath bombs here.

DIY shower steamers with menthol crystals and eucalyptus essential oil for relief of colds, congestion & coughs. An all natural home remedy for symptom relief of stuffy noses caused by colds, flu and seasonal allergies. Easy natural relief from congestion caused by colds or allergies, this easy shower steamer recipe is a must for back to school season. Learn more about this home remedy as well as the benefits of menthol crystals when used to promote health and wellness. A natural cough and congestion home remedy for colds and allergies.

Shower Steamer Recipe with Menthol Crystals

© Rebecca D. Dillon

Ingredients:

10 oz. baking soda
5 oz. citric acid
3 oz. carrier oil, such as sweet almond or fractionated coconut oil
.5 oz. eucalyptus essential oil
.5 oz. menthol crystals

Instructions:

Using a digital scale, weigh out the carrier into a small glass measuring cup. Then weigh out the menthol crystals. Add the menthol crystals to the container with the carrier oil, then stir until the crystals have dissolved. Then weigh out and mix in the eucalyptus essential oil. Set aside.

Next, weigh out the baking soda and citric acid into a large glass or ceramic bowl. Use a whisk to mix the ingredients together until they are evenly combined throughout.

Now pour the liquid ingredients into the dry ingredients, slowly mixing as you go. Mix thoroughly then use your hands, a meat baller or a bath bomb mold to form your shower steamers.

If using a round bath bomb mold, loosely pile the ingredients into each half of the mold. Then lightly pack. Follow with additional mixed ingredients, lightly tap down, then firmly press both sides of the bath bomb mold together. Then unmold your DIY shower steamers.

Repeat until all the ingredients from the shower steamer recipe have been used. Then set your finished shower steamers with menthol crystals aside for several hours, until dry.

Once dry, wrap your DIY shower steamers tightly in foodservice film or store in an airtight container until ready for use.

DIY shower steamers with menthol crystals and eucalyptus essential oil for relief of colds, congestion & coughs. An all natural home remedy for symptom relief of stuffy noses caused by colds, flu and seasonal allergies. Easy natural relief from congestion caused by colds or allergies, this easy shower steamer recipe is a must for back to school season. Learn more about this home remedy as well as the benefits of menthol crystals when used to promote health and wellness. A natural cough and congestion home remedy for colds and allergies.

Shower Steamer Recipe with Menthol Crystals

Shower Steamer Recipe with Menthol Crystals

Learn how to make DIY shower steamers with this easy 5-ingredient shower steamer recipe with menthol crystals & essential oils as a natural home remedy for stuffy noses caused by colds & seasonal allergies.

Prep Time 5 minutes
Active Time 10 minutes
Total Time 15 minutes

Materials

  • 10 oz. baking soda
  • 5 oz. citric acid
  • 3 oz. carrier oil, of choice
  • .5 oz. eucalyptus essential oil
  • .5 oz. menthol crystals

Tools

  • digital scale
  • bath bomb mold or meat baller
  • large glass or ceramic bowl
  • glass Pyrex measuring cup
  • utensils for mixing

Instructions

  1. Using a digital scale, weigh out the carrier into a small glass measuring cup. Then weigh out the menthol crystals. Add the menthol crystals to the container with the carrier oil, then stir until the crystals have dissolved. Then weigh out and mix in the eucalyptus essential oil. Set aside.
  2. Next, weigh out the baking soda and citric acid into a large glass or ceramic bowl. Use a whisk to mix the ingredients together until they are evenly combined throughout.
  3. Now pour the liquid ingredients into the dry ingredients, slowly mixing as you go. Mix thoroughly then use your hands, a meat baller or a bath bomb mold to form your shower steamers.
  4. If using a round bath bomb mold, loosely pile the ingredients into each half of the mold. Then lightly pack. Follow with additional mixed ingredients, lightly tap down, then firmly press both sides of the bath bomb mold together. Then unmold your DIY shower steamers.
  5. Repeat until all the ingredients from the shower steamer recipe have been used. Then set your finished shower steamers with menthol crystals aside for several hours, until dry.
  6. Once dry, wrap your DIY shower steamers tightly in foodservice film or store in an airtight container until ready for use.

More Natural Remedies for Cold & Allergy Symptom Relief

If you’re looking for more natural alternative for symptom relief of cold and allergy symptoms, then try one of these natural remedies.

You can also explore more natural remedies on my natural health and wellness board on Pinterest as well as my home remedies Pinterest board.

DIY shower steamers recipe with menthol crystals and eucalyptus essential oil for relief of colds, congestion & cough. An all natural home remedy for symptom relief of stuffy noses caused by colds, flu and seasonal allergies. Easy natural relief from congestion caused by colds or allergies, this easy shower steamer recipe is a must for back to school season. Learn more about this home remedy as well as the benefits of menthol crystals when used to promote health and wellness. A natural cough and congestion home remedy for colds and allergies.

If you like my DIY shower steamers, then be sure to pin my shower steamer recipe with menthol crystals for later. You can also follow me across your favorite social media platforms for regular DIY ideas for soap, bath and beauty recipes you can craft at home. Follow me now via facebooktwitter and instagram. Or sign up to receive my newsletter to stay in the loop.

This article is not intended to provide diagnosis, treatment or medical advice and is provided for informational purposes only. Information on products mentioned are based on my own personal experience or research and have not been evaluated by the FDA. Please consult a physician prior to making any changes that may impact your health.

Free Online Herbalist Course: Making Herbal Preparations (with 33 Herbal Recipes)

I may receive compensation from links on this site. See my disclosure policy.

Are you looking for basic herbalism skills you can practice in your day to day life? Then don’t miss out on this free online herbalist course from the Herbal Academy! Available for a limited time only, this free online herbalist course will teach you how herbs are used and prepared for everyday use. By the end of the course, you can begin making your own herbal recipes at home! Keep reading to learn more about this exciting herbalism course. And don’t forget to enroll by July 31st!

Online Herbalism Course. Are you looking for basic herbalism skills you can practice in your day to day life? Then don't miss out on this free online herbalist course from the Herbal Academy! Available for a limited time only, this free online herbalist course will teach you how herbs are used and prepared for everyday use. By the end of the course, you can begin making your own herbal recipes at home! Keep reading to learn more about this exciting herbalism course.

How to Get Started in Herbalism

You may have noticed the covers of major magazines when out on your shopping trips lately. Publishers like National Geographic, Time, Newsweek and almost every home, food & fashion publication are talking about herbs! And with good reason. Herbs and herbalism are more than just trendy hot topic buzz words. Herbs can actually play a very important role in our everyday wellness!

Herbal education offers a number of solutions for living a more natural, healthy lifestyle. With a little help from The Herbal Academy, you’ll learn exciting new information and skills that can follow you throughout your entire lifetime. Discover ways that herbs are used and prepared for everyday use. And start making your own herbal recipes at home. All through their free online herbalist course! This course is the perfect entry point into the wild and wonderful world of herbs, covering basic herbal preparations that will help you build your own repertoire of exciting, nourishing formulas.

Free Online Herbalist Course. Discover herbalists’ four basic categories of herbal preparations, 12 everyday safe herbs to use at home, and 33 DIY herbal recipes from teas and tinctures to salves and oils! This course will guide you through 7 convenient and compact lessons that are chock-full of hands-on activities, videos, and helpful herbal charts to guide you on your way to making herbal preparations at home. Beginners, this mini herbal course is for you!

Free Online Herbalist Course

Ready to give this free online herbalist course a try? The Making Herbal Preparations 101 Mini Course from The Herbal Academy is only available for free registration through July 31, 2019. Course registration will close after this date – and it won’t reopen until next year. You can choose to enroll in either the free online herbalist course by itself. Or take the opportunity to upgrade your course and receive an incredibly practical laminated recipe and herbal preparation tutorial guides with your registration!

Throughout this course you’ll discover herbalists’ four basic categories of herbal preparations along with 12 everyday safe herbs to use at home, and 33 DIY herbal recipes from teas and tinctures to salves and oils! This free online herbalist course will guide you through 7 convenient and compact lessons that are chock-full of hands-on activities, videos, and helpful herbal charts to guide you on your way to making herbal preparations at home. If you’re a beginning herbalist, then this mini herbal course is for you!

How to make herbal preparations as part of a free online herbalist course. Learn the basics of herbal preparations. What they are, why they work the way that they do, when to use them, and of course, how to make them. This course also covers four categories of herbal preparations. This includes valuable information on water- and sweet-based preparations to alcohol- and oil-based preparations as well as detailed, step-by-step video tutorials for each of these common preparations for everyday use.

What’s Inside Making Herbal Preparations

Designed to bring the world of herbs right into your kitchen, the Making Herbal Preparations 101 Mini Course, provides you with the information you need to get hands-on with herbs while filling your herbal toolkit and knowledgebase at the same time!

Throughout this course you’ll learn the basics of herbal preparations. What they are, why they work the way that they do, when to use them, and of course, how to make them. This course also covers four categories of herbal preparations. This includes valuable information on water- and sweet-based preparations to alcohol- and oil-based preparations as well as detailed, step-by-step video tutorials for each of these common preparations for everyday use.

How to get started in herbalism. Herbal education offers a number of solutions for living a more natural, healthy lifestyle. With a little help from The Herbal Academy, you'll learn exciting new information and skills that can follow you throughout your entire lifetime. Discover ways that herbs are used and prepared for everyday use. And start making your own herbal recipes at home. All through their free online herbalist course!

Upgrade Your Free Online Herbalist Course

To get even more from this free online herbalist course, The Herbal Academy is also offering an upgrade that comes with a 140 page herbal journey planner. So it’s even easier to bring your studies right into the kitchen with these mess-friendly, durable, and incredibly practical laminated recipe and tutorial guides. They’ve compiled the essential hands-on information from all of the lessons in this program into beautifully convenient guides so you can work offline and in your kitchen, practicing your herbalist skills! Simply upgrade your order with the charts when you sign up!

What’s Inside the Free Online Herbalist Course: Making Herbal Preparations

This free online herbalist course provides 3 months of access to 7 instructional lessons on making herbal preparations. You’ll find recipes and tutorial guides, checklist and assignments,  reference charts, resource recommendations, video demonstrations and a printable PDF lesson files. You’ll also receive a completion badge in your student dashboard upon course completion. (Sign up here.)

How to become an herbalist. Practical herbal knowledge for everyday uses. This free online herbalist course provides 3 months of access to 7 instructional lessons on making herbal preparations. You’ll find recipes and tutorial guides, checklist and assignments, reference charts, resource recommendations, video demonstrations and a printable PDF lesson files.

Here’s a breakdown of the instructional herbalism course lessons included in the course.

Lesson #1

Lesson 1 explores how herbs can help us on an everyday basis with some of our most common complaints. It begins with a brief overview of each herbal preparation category that will be covered in more detail later in the course as well as the various solvents that are used in these preparations.

Lesson #2

Lesson 2 takes us deeper into the world of herbs. It covers some foundational principles regarding herbal safety including the various safety categories of herbs, introduces 12 nutritious herbs that are safe for most people, and discusses how these herbs can be used in a variety of ways for everyday situations!

Lesson #3

Lesson 3 kicks off our first herbal preparation category—water-based herbal preparations. This lesson explores water as a solvent and discusses two of the most common types of water- based herbal preparations: infusions and decoctions. It takes a look at the various ways these preparations can be made, walking you through making them from start to finish as well as touching on shelf life considerations and suggested dosages.

How to make sweet-based herbal preparations. This lesson explores various sweet solvents, such as honey and glycerine, and discuss two common sweet-based preparations: infused honey and glycerites. It offers detailed tutorials on making each of these preparations, and takes a look at the shelf life and suggested dosages for each.

Lesson #4

Lesson 4 looks into our next herbal preparation category—sweet-based herbal preparations. This lesson explores various sweet solvents, such as honey and glycerine, and discuss two common sweet-based preparations: infused honey and glycerites. It offers detailed tutorials on making each of these preparations, and takes a look at the shelf life and suggested dosages for each.

Lesson #5

Lesson 5 investigates another herbal preparation category—alcohol-based herbal preparations. This lesson explores alcohol as a solvent and introduces two common alcohol-based preparations – tinctures and liniments. It explores the extraction process for these preparations, provides detailed steps for making each of these preparations, and discusses shelf life considerations and suggested dosages.

Lesson #6

Lesson 6 introduces the last herbal preparation category of our course—oil-based herbal preparations. It begins by looking into how oil extracts herbal constituents from plants, and then explores two common oil-based preparations: infused oils and salves. Tutorials walk you through how to make each preparation from scratch, and the lesson discusses preparation shelf life and suggested dosages.

Free online herbalism course. 33 recipes, many featuring the 12 nutritional herbs detailed in this course, that you can use for common conditions. These herbal recipes will not only give you practice in making the herbal preparations you’ve learned about in this course, they will also help you to stock your herbal toolkit and give you some experience using herbs in everyday situations.

Lesson #7

Lesson 7 takes all you’ve learned in this mini course and allows you to apply it with 33 recipes, many featuring the 12 nutritional herbs detailed in this course, that you can use for common conditions. These recipes will not only give you practice in making the herbal preparations you’ve learned about in this course, they will also help you to stock your herbal toolkit and give you some experience using herbs in everyday situations.

By the end of the Making Herbal Preparations 101 Mini Course, you will feel more confident in exploring herbal recipes on your own. You will also build a great beginner’s understanding of 12 herbs that you can incorporate into everyday use! Join us for class, and we’re certain you’ll be making herbal preparations at home in no time!

Free Online Herbalist Course. Herbal education offers a number of solutions for living a more natural, healthy lifestyle. With a little help from The Herbal Academy, you'll learn exciting new information and skills that can follow you throughout your entire lifetime. Discover ways that herbs are used and prepared for everyday use. And start making your own herbal recipes at home. All through their free online herbalist course!

Don’t delay! Register for this online course while it’s offered for FREE! The Making Herbal Preparations 101 Mini Course is only available for registration for 10 days through July 31st and will not be available again until 2020. Enroll here now.

For more information and ideas on living a healthy lifestyle, be sure to check out my boards on Pinterest board. You can also find me on your favorite social media platforms including Blog Lovin‘, facebooktwitter and instagram. Or sign up to receive my newsletter to stay in the loop.

Natural Alternatives for Symptom Relief of Fibromyalgia & Perimenopause

I may receive compensation from links on this site. See my disclosure policy.

Learn about the best vitamins and herbal supplements you can take for emotional & physical symptom relief of fibromyalgia & perimenopause for women over 40.

Natural Alternatives for Symptom Relief of Fibromyalgia & Perimenopause. Learn about the best vitamins and herbal supplements you can take for emotional & physical symptom relief of fibromyalgia & perimenopause for women over 40 for natural holistic health and wellness. Natural pain relief for fibromyalgia. Plus how to reduce fibro fog and trouble sleeping while also naturally reducing stress, depression, anxiety and mood swings cause by both fibromyalgia and perimenopause.

I sometimes like to refer to it as the “Princess and the Pea Complex.” Because there are days when a wrinkle on a sheet feels like a rock that’s dug into my skin and left a bruise behind. Days a tickle feels like a punch. Sometimes I even feel like I’ve pulled the muscles in my shoulders from simply pulling a shirt off over my head. And that pain lasts for days to weeks. When perimenopause rolled around, it all got worse. Pain and emotion become even more intertwined. I felt miserable all the time. And it wore on me.

Whether you have fibromyalgia or perimenopause – or even both! – there are natural remedies that offer significant relief. Keep reading to learn how more about how one affects the other. As well as the best supplements you can take to put you back on top and in charge of your physical and emotional health.

Finding Symptom Relief from Fibro & Perimenopause

I’ve been meaning to write this post for a while now. However, I was always afraid I’d leave something out. And considering how well these products work for me personally, I wanted to cover how beneficial they are in case they can help you as well. Juggling both fibromyalgia AND perimenopause in my forties has proven to be a challenge. However, as many of the natural supplements that reduce symptoms of perimenopause also help with my fibromyalgia, I decided to share them in a post together.

If suffer with chronic pain from fibromyalgia, you’ve likely found that stress and hormones are the two biggest contributing factors to fibro flare ups. And that’s why the same treatment I use for fibro works so well for both the symptom relief of fibromyalgia and perimenopause.

You may recall my post from last year in which I covered the supplements I using then to manage my fibromyalgia. However, this is a revised list of vitamins and supplements that not only work better at providing symptom relief of fibromyalgia pain, fatigue and fibro fog, but also help with perimenopausal symptoms.

Natural alternatives to prescription drugs for pain relief of fibromyalgia symptoms.

Why You Shouldn’t Take Painkillers for Fibromyalgia

There is no cure for fibromyalgia. However, from personal experience, I quickly realized that opioid (and synthetic opioid) painkillers are one of the worst treatments. Not only do they worsen fibro pain over time, they also lead to addiction. With that, in addition to the pain caused by fibromyalgia, you’ll also quickly start to experience withdrawal symptoms as the time for your next dose nears.

Unfortunately, my experience has shown me that doctors just do not know how to treat fibromyalgia symptoms. Aside from recommending SSRI drugs or drugs used to treat nerve pain such as gabapentin – both of which can cause considerable unhealthy weight gain – as well as painkillers and muscle relaxers, there really are no other prescription treatment options.

The Cost of Natural Remedies Vs. Prescription Drugs

It’s also unfortunate that herbal supplements are nowhere near as cheap as generic prescription drugs. However, when those drugs do more harm than good over time, you really have to consider your priorities. Do you find a way to give your body what it needs to be healthy? Or do you spend less to mask the symptoms of your illness?

Therefore, I made the choice to put my health first. I work my butt off – and go without things – to afford my vitamin and herbal supplement regimen. Without them, I can’t function normally. Which in turn means I’m unable to work. While I still have days that challenge me, I now feel better overall. And my focus is sharper than it has been in the past.

Working to discover an affordable supplement regimen to ease the symptoms of fibromyalgia has been a challenge. However, I have learned a lot throughout the process. You really need to try natural supplements for at least three to four months before giving up on them. I found this especially true for (THC free) CBD oil. (For fibromyalgia I recommend medical grade CBD oil if your state offers medical marijuana which is more powerful and more cost effective.) While other supplements, like those I take for perimenopausal hot flashes and mood, require a 90-day minimum before they start working.

An investment of time and money is required to find the right solution to help ease your symptoms. So some patience is required before throwing in the towel.

The Emotional Monkey Wrench: Perimenopause

Treating my fibromyalgia symptoms has become more trying since I developed perimenopause. The symptoms of fibro, when combined with my body’s changes from perimenopause, has been an incredible challenge.

I’ve been struggling with perimenopause for several years now. Much of that time, I really didn’t know that I had perimenopause. (No one talks about it!) When coupled with the fibromyalgia, the symptoms of perimenopause left my body in a whirlwood. I’d have weeks where I felt okay. Then other times I felt like the world just dropped out from under me.

Not knowing I was going through perimenopause, I didn’t really understand why I was having mood swings. Or that my hot flashes were hot flashes. Why I couldn’t sleep or why I was having night sweats. No one ever talked to me about it.

I finally gained some insight into the mystery toward the end of last year. My 44th birthday was just around the corner, and an understanding (finally!) of why my body (and brain) were acting the way they were, gave me the insight I needed to take control of body – and mental health – back.

Natural alternatives for treatment of fibromyalgia for pain relief, fatigue, anxiety and depression.

Natural Support for Symptom Relief of Fibromyalgia & Perimenopause

I’ve since taken a second look at my health and the supplements I take to stay healthy and support emotional wellness. The cost of vitamins and supplements, however, was and continues to be a factor. So, for a time, I was constantly tweaking strategies and looking for the best natural alternative that worked for both the perimenopause AND the fibromyalgia – at a price I could manage. After many many months, I think I finally found it.

Everyday Tips for Better Mental Health & Pain Relief

Before I share my vitamin and herbal supplement regimen with you, however, I first want to share a few tips to give you days a positive boost.

  • Exercise. Whether walking for heart health or doing yoga to build muscle strength, both of these activities naturally boost serotonin in the brain, increase energy and help to reduce pain caused by fibromyalgia.
  • Nutrition. Cutting processed foods, sugar and other foods from your diet that cause inflammation will help your body feel better and can also reduce bloating.
  • Meditation. Meditation or mindful breathing exercises are an easy, cost free way to reduce stress that triggers and worsens symptoms.
  • Nutritional and herbal supplements. As we age, our bodies lose vital vitamins and minerals. Supplements are an easy way to replenish things like D3, B-vitamins and magnesium. While GLA and herbs can support perimenopause relief, reduce inflammation and boost mood.

For more ways on dealing with chronic pain, I also recommend these tips from the American Psychological Association. They include managing stress, constructive positive thinking, staying actively engaged socially and seeking out additional support. I also like these easy ideas for “exercise snacks” throughout the day.

Natural alternatives to prescription pain medications for the relief of fibromyalgia symptoms.

Turning to Herbal Supplements for Symptom Relief of Fibromyalgia & Perimenopause

It’s important to remember that herbal remedies can take up to 3 months to start working and see benefits. Therefore, starting and stopping prior to that is a disservice to both your health and your pocketbook. So be sure you’re ready to commit to the time and cost of discovering the best solutions for symptom relief of fibromyalgia and/or perimenopause. It’s also important to note that herbal supplements may interact with medications you may be taking. Therefore, as with all herbal supplements, it’s important to talk to your doctor before starting any new supplements so you are aware of possible interactions and symptoms.

Following is a list of the herbal supplements and vitamins that I take daily, why I take them and how they help.

SAM-E Complete

S-adenosyl-L-methionine (SAMe) is a naturally occuring compound in our bodies that helps produce and regulate hormones as well as maintain cell membranes. As we age, the amount of SAMe our body produce decreases. Fortunately, we can replenish those lower levels in the same way we replenish low levels of other vitamins and minerals.

While there is no naturally occuring form of SAMe outside of our own bodies, thanks to modern science there is a synthetic version available that works the very same way. A clinically researched supplement, SAMe supports a healthy mood and offers joint comfort. Studies have shown that SAMe can help with depression, is beneficial for people with liver disease and helps with symptoms of osteoarthritis.

Here’s why SAMe is my #1 recommendation for symptom relief of fibromyalgia and perimenopause.

  • As women we are more prone to developing osteoarthritis as we age. SAMe offers similar pain relief and improvement in joint function as nonsteroidal anti-inflammatory drugs. This can also help with fibromyalgia pain.
  • When I was taking celexa – an SSRI drug that reduces anxiety and boosts mood – my fibromyalgia pain was significantly reduced. However, I did experience a number of side effects. These included simply not giving a shit, lack of judgment and poor impulse control, and weight gain. SAMe has tackled my anxiety and in turn helped with stress levels and pain without any of those side effects. This reduction of anxiety and stress has in turn has also relieved my tension headaches, conquered my recurrent TMJ and helped with depression and better stress management.
  • As you experience spikes and sharp drops in serotonin as hormone levels change throughout perimenopause, you also experience drastic shifts in mood. These include those “crazy mood swings” as well as depression. To treat this, my gynecologist actually recommended I take an SSRI drug for symptom relief. Since I’ve been there and done that, I decided to try SAMe instead. It does everything an SSRI drug does and more.
  • While SAMe boosts serotonin in your brain and acts like an SSRI drug, there are none of the unwanted side effects that come with taking a prescription SSRI medication.

Unfortunately, if you have ever had serotonin syndrome, you can’t take SAMe. Otherwise, I recommend 800mg of Nature Made SAM-e Complete daily for symptom relief of fibromyalgia. If you don’t have fibromyalgia, and simply need emotional support for perimenopause, I recommend starting at 200mg per day then increasing your dose to 400mg (on up to 800mg if needed or to treat fibro symptoms) after two weeks at the initial dose.

Best multivitamin for perimenopause. As many of tend to be deficient in necessary vitamins and minerals as we age, a multivitamin is a must. New Chapter Every Woman’s 40+ One Daily Multi is my by far my favorite vitamin. Specially formulated for women in their 40s, this multivitamin not only offers necessary vitamins and minerals, it also offer bone, energy, stress and hormone support.

New Chapter Every Woman’s 40+ One Daily Multi

As many of tend to be deficient in necessary vitamins and minerals as we age, a multivitamin is a must. New Chapter Every Woman’s 40+ One Daily Multi is my by far my favorite vitamin. (This from the girl who used to take two chewable Flintstones +Iron a day.) Specially formulated for women in their 40s, this multivitamin not only offers necessary vitamins and minerals, it also offer bone, energy, stress and hormone support.

This #1-selling fermented multivitamin brand, this clean, whole-food fermented multivitamin delivers superfoods like ginger, organic turmeric & fenugreek and is made with certified organic vegetables and herbs. Many of the key ingredients I find especially beneficial not just for nutritional support but also for symptom relief of fibromyalgia and perimenopause.

Because this vitamin contains D3, it not only helps support bone health, but it also can help with pain. Low levels of D3 are linked to higher levels of pain. When I was first diagnosed with fibromyalgia, I had extremely low levels of vitamin D. In turn, my mother’s arthritis had grown increasingly worse about two years back. She too, had low levels of vitamin D as well as low bone density that can lead to osteoporosis.

This multivitamin also contains B6. The mineral B6 offers a number of health benefits that are backed by science. It can help to improve mood, promote brain health, aid in hemoglobin production to reduce symptoms of anemia, minimize the risk of heart disease, promote eye health and decrease inflammation caused by arthritis.

When combined with magnesium, B6 can help reduce symptoms of PMS including mood swings, irritability and anxiety. It’s also been show that low levels of B6 in older women can double our risk of depression. Therefore, by maintaining healthy B6 levels, it’s possible it can improve mood and reduce symptoms of depression associated with both perimenopause and fibromyalgia. (You can learn more about vitamin B6 here.)

This multivitamin also contains schizandra berry, maca root and chamomile for energy and stress support. While a natural herbal blend with chaste tree berry, red clover flower and raspberry leaf offers hormone support that I found help ease hot flashes and night sweats.

If you aren’t yet 40, you can try New Chapter Every Woman’s One Daily Multi. Or they also offer a women’s multivitamin for 55+.

Estroven

When I finally figured out I was going through “the change” (and WTF do you mean perimenopause can last up to 7 years?!) I knew I did not want to take hormone supplements. My mom actually got cervical cancer from taking hormone pills that were over prescribed for a period of 15 years. And I have a friend who developed breast cancer when she turned 40. As it turned out my gynecologist actually suggested I try herbal remedies for perimenopause relief before I even considered hormone treatment.

Estroven is common, over-the-counter product for natural menopause relief. It contains clinically proven soy isoflavones for hot flash relief and increased energy as well as twice as much as black cohosh as other leading brands. In addition, it also contains magnolia bark which helps you manage stress, offers relief from menopausal anxiety and aids with digestion. However, you do have to take this product for three months to notice a difference.

I FINALLY passed that 3-month mark of taking Estroven for it to work. And while my daily New Chapter multivitamin helped with hot flashes and night sweats, this product significantly reduced hormone fueled food cravings, reduced bloating, helped with irritability and mood swings and provided additional support for hot flashes and night sweats. As I take Estroven Maximum Strength + Energy, this product also helps with fatigue caused by both the perimenopause and the fibromyalgia.

While I don’t recommend this product if you aren’t going through perimenopause, it does help with the hormone changes that often cause fibro flare ups. (Just as a side note I did take the New Chapter Every Woman’s 40+ One Daily Multi for several months prior to starting this product. I did not start them at the same time.)

Evening Primrose with 10% GLA

Evening primrose oil is a fatty acid that also offers hormone support. This cold pressed oil is comprised of Gamma-Linolenic Acid (GLA), an essential omega-6 fatty acid that our bodies use to to produce eicosanoids, known as “local hormones.” Additionally, evening primrose also supports skin health and offers immune support. It’s taken for a variety of health concerns including eczema and psoriasis, rheumatoid arthritis and osteoporosis, diabetic nerve damage and chronic fatigue, acne, PMS, breast pain, endometriosis and hot flashes and hot flushes cause by perimenopause.

Studies show that the GLA found in evening primrose oil not only reduces hot flashes, it can also improve heart health and reduce blood pressure. Additionally, older research has indicated that the linolenic acid  in evening primrose can also ease symptoms of peripheral neuropathy, such as tingling and weakness caused by diabetes. In turn it’s possible it can also help with the pain symptoms and weakness you experience with fibromyalgia.

I am one of those unlucky people that experiences not hot flashes, but hot flushes. Similar to a hot flash in that there’s a sudden feeling of heat that spreads throughout the body, with hot flushes you also experience sweating, palpitations and flushing of the face. It’s not fun. Evening primrose really helped with my own hot flushes when I first started taking it prior to my use of Estroven. I recommend taking Nature’s Way EfaGold Evening Primrose with 10% GLA twice daily in addition to your daily multivitamin for additional hormone support if you are allergic to the soy Estroven. You can learn more about hot flushes here.

Irwin Naturals Sunny Mood

Anxiety, tension and pain are my jam where fibromyalgia is concerned. However, Irwin Naturals Sunny Mood helps to further reduce my anxiety even in those uncomfortable social situations. This unique blend contains D3 and magnesium along with fish oil (DHA), rhodiola extract, L-Theanine, lemon balm and passionflower. Brought together, this combination of adaptogenic botanicals, soothing nerve relaxants and harmonizing nutrients help to maintain mental balance during times of heightened emotional stress. This supplement if perfect for anyone with temporary depressed mood, occasional anxiety, emotional reactivity, temporary stress-related exhaustion and mental fatigue. ie. All the symptoms of fibromyalgia and perimenopause.

Sunny Mood can be taken either as needed or for daily maintenance depending on your emotional health needs.

While I already covered the benefits of D3 and magnesium, here’s a brief overview of the other ingredients, which were actually recommended by my licensed holistic therapist for symptom relief of fibromyalgia.

  • An omega-3 fatty acid, DHA is linked to improved heart health, better vision, and reduced inflammatory response. Studies also show that it can help with ADHD symptoms, improve focus and help protect against depression.
  • Like CBD oil, Rhodiola Rosea is an adaptogenic herb. In short, adaptogens are herbal supplements that have to the ability to help stabilize physiological processes and promote homeostasis. As such, Rhodiola extract specifically promotes overall physical and emotional wellbeing by reducing stress, combating fatigue, increase mental performance and improving physical and mental fitness.
  • L-Theanine is an amino acid that is naturally found in both green and black tea that naturally improves mental focus and cognitive performance as well as contribute to relaxation and improve sleep quality. It’s believed that L-theanine affects the levels of certain chemicals in the brain including serotonin and dopamine. Both of which influence mood, sleep and emotion. Additionally, it also affects cortisol which helps the body deal with stress.
  • Lemon balm is common culinary herb that’s often used in traditional medicine to treat both anxiety and insomnia. Also popular as an essential oil, lemon balm essential oil is used in aromatherapy to promote calmness and ease stress.
  • Like lemon balm, passionflower is another herb traditionally used to relieve symptoms of anxiety and insomnia in addition to certain forms of pain. While there are several types of passionflower, only the variety known as Passiflora incarnata, is used medicinally. This strain in particular increases levels of gamma-aminobutyric acid (or GABA) in the brain – a chemical the brain makes to help regulate mood. As GABA is an inhibitory neurotransmitter, it counters the neurotransmitters that cause excitement, which in turn can provide a calming effect.

Natural herbal supplements for insomnia to support rest and relaxation. As both fibromyalgia and perimenopause can result in trouble sleeping, I often have to take something to help me rest. Otherwise I not only have trouble falling asleep, I literally wake up every two hours. While melatonin does help to an extent, I've found it works best when used in conjunction with an herbal supplement.

Sleep Supplements

As both fibromyalgia and perimenopause can result in trouble sleeping, I often have to take something to help me rest. Otherwise I not only have trouble falling asleep, I literally wake up every two hours. While melatonin does help to an extent, I’ve found it works best when used in conjunction with an herbal supplement.

Currently I’m taking a store brand herbal supplement from Earth Fare. It combines 6 mg of melatonin with a blend of valerian root, hops strobiles, skullcap, passionflower and California poppy. I simply take two capsules about a half hour before I’m ready to go to bed to help promote rest and relaxation. If you don’t have an Earth Fare near you, you can easily find a similar herbal supplement across other health and wellness brands.

Otherwise, an essential oil blend comprised of 3 drops vetiver essential oil, 2 drops lavender essential oil and 2 drops ylang ylang essential oil in an essential oil diffuser at bedtime helps with insomnia and other general sleep issues. (If you’d like to learn how to get started using essential oils, be sure to check out my article on essential oils for home, health and beauty.)

Do you struggle with fibromyalgia, perimenopause – or even both as I do? I’d love to hear your thoughts on natural supplements you use for symptom relief of fibromyalgia and perimenopause that have worked for you! After all. Everyone is unique in their own body chemistry. And helping one another find solutions to live our best lives through the exchange of information is what it’s all about.

For more natural health and wellness alternatives to incorporate into every aspect of your life, be sure to visit my natural health and wellness Pinterest board.

You can also find me on your favorite social media platforms including Blog Lovin‘, facebooktwitter and instagram. Or sign up to receive my newsletter to stay in the loop.

This article is not intended to provide diagnosis, treatment or medical advice and is provided for informational purposes only. Information on products mentioned are based on my own personal experience and have not been evaluated by the FDA. Please consult a physician prior to making any changes that may impact your health.

Botanical Skin Care (200+ Herbal Beauty Recipes & More)

I may receive compensation from links on this site. See my disclosure policy.

Take your hobby to new levels through an exploration of botanical skin care. Discover 200+ herbal beauty recipes through an instructional course that will teach you basic skills for designing, producing and using homemade herbal skin care products.

Botanical skin care recipes and tutorials. How to design, produce and use homemade herbal skin care and natural body care products through the help of video and written tutorials. Natural skin care recipes for infused oils, salves, and creams to deodorant, soap, hair care products, and even some cosmetics, plus so much more. The Botanical Skin Care Course also provides plenty of recipes to inspire your skin care journey, as well as suggestions for their use.

Crafting Natural Skin Care Recipes

If you’re a regular reader of Soap Deli News, then you’re likely already a fan of making your own skin care and beauty products. Compared to my first soapmaking adventure, a lot has changed. These days it can seem like there are unlimited resources to help you on your journey. Everything from group forums and YouTube videos to free botanical skin care recipes on blogs. The challenge can be, however, finding reliable sources for those recipes. As well as help when you need it.

Perhaps you want to take your journey a step further. You may want to formulate your own unique skin care recipes. To do this however, you sometimes need more information than what’s readily available online or at the library.

It’s an awful feeling to invest your hard earned money into natural skin care ingredients and then have a recipe go bust. For some of us, it can sour the experience of creating moving forward. And that experience may prevent us from from otherwise falling in love with a craft we know we’d enjoy.

Botanical Skin Care Recipes for Glowing Skin from the Inside Out. This informative botanical skin care course also covers the internal use of herbs in teas, tinctures and foods, using an inside-out approach to skin care. You'll also learn how to craft topical herbal skin care products for glowing skin through the exploration of skin on both a cellular and functional level. This includes valuable information on anatomy and function, as well as nutrition and lifestyle tips will help you better understand the practices that influence the health of your skin.

The very first time I made attempted to make cold process soap, it was a complete failure. I spent my last bit of money on a jug of olive oil from the grocery store and a container of lye. There were no YouTube videos then. And blogs were still in their infancy. In fact, I’m mostly certain MySpace was still a thing. Still, I used a basic soap recipe on a blog with no photos and incomplete directions. I made the recipe as directed and it failed. All because one vital note was missing from the recipe – you need to WEIGH out the ingredients.

I later purchased a soapmaking book that clarified the soapmaking process. However, it took some time before I was ready to dive back into my second attempt. I was very much an introvert at that stage in my life, so that didn’t do me any favors. If you’re a dabbler, like I was – and pretty much still am as I’m always learning and experimenting – then you may be seeking something more to help you move onto that next step. Whatever that next step may be for you.

This is where The Herbal Academy comes in.

Botanical Skin Care. 200+ Herbal Beauty Recipes & More for Natural Beauty Inside and Out. Take your hobby to new levels through an exploration of botanical skin care. Discover 200+ herbal beauty recipes through an instructional course that will teach you basic skills for designing, producing and using homemade herbal skin care products.

New Botanical Skin Care Course

Enrollment just opened on The Herbal Academy’s new Botanical Skin Care Course. I’ve seen a preview of this course, and as with their other online courses, I’m super impressed.

Here’s an overview of the course so you know what to expect.

Described as a makers quest, this potentially life changing exploration of botanical skin care teaches you the many ways that herbs can benefit the skin both inside and out. This educational course will empower you to create your own botanical skin care recipes using natural herbs and other safe, nourishing non-toxic ingredients. With over 200 herbal recipes in the course, you’ll learn how to stock your herbal cupboard with an array of customized herbal preparations for skin so it looks healthier and more radiant.

Learn how to design, produce and use homemade herbal skin care and natural body care products through The Herbal Academy’s Botanical Skin Care Course. Detailed video and written tutorials guide you as you make botanical body care products, ranging from infused oils, salves, and creams to deodorant, soap, hair care products, and even some cosmetics, plus so much more. The Botanical Skin Care Course also provides plenty of recipes to inspire your skin care journey, as well as suggestions for their use.

This informative botanical skin care course also covers the internal use of herbs in teas, tinctures and foods, using an inside-out approach to skin care. You’ll also learn how to craft topical herbal skin care products for glowing skin through the exploration of skin on both a cellular and functional level. This includes valuable information on anatomy and function, as well as nutrition and lifestyle tips will help you better understand the practices that influence the health of your skin. While also giving you a robust foundation in skin health that you can expand on.

You will learn basic skills for designing, producing and using homemade herbal skin and body care products. Detailed video and written tutorials guide you as you make botanical body care products, ranging from infused oils, salves, and creams to deodorant, soap, hair care products, and even some cosmetics, plus so much more. The Botanical Skin Care Course also provides plenty of recipes to inspire your skin care journey, as well as suggestions for their use. (Sign up here now!)

Botanical Skin Care Course from The Herbal Academy. Described as a makers quest, this potentially life changing exploration of botanical skin care teaches you the many ways that herbs can benefit the skin both inside and out. This educational course will empower you to create your own botanical skin care recipes using natural herbs and other safe, nourishing non-toxic ingredients. With over 200 herbal recipes in the course, you’ll learn how to stock your herbal cupboard with an array of customized herbal preparations for skin so it looks healthier and more radiant.

Course Overview

Following is an outline of the Botanical Skin Care Course. It has me pretty excited, and I’m sure it’s easy to see why!

UNIT 1: INTRODUCTION TO THE SKIN

Course Introduction; Anatomy of the Skin; Functions of the Skin

Take a trip down memory lane with a fascinating timeline of the history of skin care. You will then zoom in on the skin and discuss basic anatomy and structure, with an emphasis on the many functions of the skin.

UNIT 2: SKIN CARE FROM THE INSIDE

The Skin as an Eliminatory Organ; Nutrition for Healthy Skin; Digestive Health and the Skin; Skin Care in Ayurveda; Skin Care in Chinese Medicine

Discover the connections between the skin and other organ systems with a focus on supporting the skin through dietary and lifestyle interventions. You will gain an understanding of the fundamental importance of considering the individual as a whole and using an “inside-out” approach when addressing chronic skin conditions.

Botanical Skin Care Recipes for Glowing Skin from the Inside Out. This informative botanical skin care course also covers the internal use of herbs in teas, tinctures and foods, using an inside-out approach to skin care. You'll also learn how to craft topical herbal skin care products for glowing skin through the exploration of skin on both a cellular and functional level. This includes valuable information on anatomy and function, as well as nutrition and lifestyle tips will help you better understand the practices that influence the health of your skin.

UNIT 3: MAKING HERBAL BODY CARE PRODUCTS

Choosing Ingredients; Making Vinegars, Hydrosol, Oils, and Salves; Bath Products; Creams and Lotions; Herbal Gels; Herbal Soaps; Hair Care and Cosmetics

Build an understanding of the basic preparation methods you’ll need to create a range of herbal skin care products. You’ll be guided by both text and video tutorials and gain confidence in creating bath products, herb-infused vinegars and oils, salves, hydrosols, creams and other emulsions, gels, hair care products, and herbal soap.

Botanical skin care recipes and tutorials. How to design, produce and use homemade herbal skin care and natural body care products through the help of video and written tutorials. Natural skin care recipes for infused oils, salves, and creams to deodorant, soap, hair care products, and even some cosmetics, plus so much more. The Botanical Skin Care Course also provides plenty of recipes to inspire your skin care journey, as well as suggestions for their use.

UNIT 4: SKIN CARE FROM THE OUTSIDE

Foundations of Skin Support; Skin and Sun; Beyond Oily and Dry: Choosing Individual Herbs; Support for Chronic Conditions; External Care for Acute Skin Conditions; Conclusion

Dive deep into the fundamental concepts and specific herbal approaches for maintaining skin health and supporting acute skin conditions. You will receive plenty of recipes that apply the basic techniques from Unit 3, allowing you to create a range of products for different skin types and specific skin concerns. We’ll also cover herbal energetics as applied to skin conditions, and inspire you with ideas for your herbal first aid kit!

In addition to the course and materials available, you’ll also be able to discuss the materials and ask questions with fellow students and teachers in the student-only online community group.

Ready to get started? Early enrollment is open now. Visit The Herbal Academy to sign up for their Botanical Skin Care Course now. Early registration means big discounts, so don’t delay! The course officially opens on July 1st. Learn more now.

Botanical skin care recipes and tutorials. How to design, produce and use homemade herbal skin care and natural body care products through the help of video and written tutorials. Natural skin care recipes for infused oils, salves, and creams to deodorant, soap, hair care products, and even some cosmetics, plus so much more. The Botanical Skin Care Course also provides plenty of recipes to inspire your skin care journey, as well as suggestions for their use.

Interested in learning more? Explore The Herbal Academy’s other online herbalism courses here.

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