a massage before bed, even if it's just a quick rub to apply oils, helps circulation, healing, release of the day and a cool, calm entry into lullaby land. i recommend a 10 minute practice of skin brushing (we will discuss next time) followed by 10 minutes of self-massage. while applying pressure in long weighted strokes on limbs and circular motions at joints, the abdomen, heels, feet and hands, think about the day and silently or out loud say "i let go of..." for each event you recall. practice declaring your let go of the good, the not so good, the laughter, the worry, the ideas the thoughts, feelings and to-do's for another time. just let go and give yourself the gift of touch to aid the process.
i only recommend therapeutic grade essential oils because i believe that if it's going on your skin, it should also be able to be ingested. get therapeutic grade eos from doterra here.