Essential oils for sleep

Which essential oils should I use?

If you have trouble sleeping at night, then I’m excited to share with you that doTERRA has just made the Bedtime Bliss Wellness Box available as an enrolment kit for new customers to doTERRA.

The Bedtime Bliss Wellness Box comes with 5 essential oils and fractionated coconut oil, plus a card that outlines how to use the oils in your new night-time routine.

The bedtime bliss enrollment kit (also available for existing customers as a Loyalty Rewards Wellness Box)

Bedtime Bliss Enrolment Kit

Lavender Peace 
Begin your night-time ritual with 2-3 drops in your diffuser to promote a calm, relaxed environment. 

Add 2-3 drops to your warm bath with Epsom salts to create a relaxing, renewing experience. 

Apply 2-3 drops to the back of the neck or the heart, then inhale the excess from your palms to quiet the mind and calm your emotions before a tranquil sleep.

Peace Touch 
Leave all of your worries behind and recapture the composed, collected you and apply dōTERRA Peace® Touch by gently rubbing into your temples before bed. Apply to the bottom of the feet before bed, and keep near your bed for peace of mind throughout the night.

A good night’s rest begins with a calm and care-free day. Apply Balance® to the bottom of your feet to promote feelings of calmness and tranquility throughout the day. Begin the calming process after dinner by adding 1-3 drops to your diffuser.

Blend 1-3 drops with Balance®, or solo to create a relaxing environment after a difficult or action-packed day. 

Begin your night-time routine by adding 1-2 drops to your toner or moisturiser to leave your skin silky smooth, while enjoying the relaxing and grounding aroma.

Due to its calming, grounding effect on the emotions, Vetiver is an ideal oil to use in massage therapy; dilute with Fractionated Coconut Oil and apply to your body in long, soothing strokes. Add 1-2 drops to a warm bath for deep relaxation.

Fractionated Coconut Oil
Use to dilute stronger oils and apply to the skin. Combine 1-3 drops each of your favourite calming aromatic oils to an empty roller bottle, and top up with Fractionated Coconut Oil to create your own, personalised Bedtime Bliss blend.

How do I purchase?

The Bedtime Bliss Enrolment Kit is $175 wholesale or $233 retail (no membership)- to purchase go to  All purchases through me in October receive my Sleep eBook valued at $9.95 complimentary plus my welcome kit.

How to manage frustration anger and irritability during perimenopause and menopause

Anger in Perimenopause

If Perimenopause or Menopause has you feeling angry and frustrated, you are not alone! It’s the number one emotion that women experience during Perimenopause and Menopause.

Anger is a difficult emotion.

It is the emotion we chide ourselves for having and not containing.

It is an explosive emotion that we are told to keep under control.

Yet it is the very emotion that makes us sick when we repress it.

There is nothing wrong with being angry. It is a sign that something has insulted our ego or sense of self.

It is a sign that our values may have been compromised.

The key is to express anger without taking actions that cause negative repercussions.

Anger during perimenopause and menopause can be attributed to changes in our life, and the stuffing down of emotions that we may have repressed over our lifetime, to be a “good girl”.

However, once we are in perimenopause, we experience declines in the production of our sex hormones, and one of the implications of this is that we experience changes in our brain- our limbic system, which is the master controller of our emotions!

So rest assured it is not “just you”. You’re not “making it up”. There is a very valid chemical reaction that is going on in your body that is linked to the rage and frustration you are experiencing.

The challenge is to channel anger into positive action, through art, photography, music or exercise and not to throw things, drink, call names or any other angry behaviour.

anger in perimenopause
Recent article on midlife rage
anger in perimenopause

Help is at hand with essential oils. Your free guide includes the essential oils and specific blends which will help you manage your emotions and help you feel calmer and more in control.

Essential oils work with our olfactory and limbic systems. So our nose talks to the controller of our emotional brain via the encoded messages in the oils. Depending upon the oils you use, different messages are sent and they help you calm down, or uplift or inspire or reassure, or whatever emotional support it is that you need.

It’s more effective and faster than stuffing your face with cake, or alcohol or drugs when you are emotional, plus there are no side effects or addictions, and no extra kilos !!

Grab your free guide now.

Urinary Tract Infection Perimenopause

How to treat Urinary Tract Infections in Perimenopause with essential oils.

Urinary Tract Infection Perimenopause

Are you suffering from an increase in urinary tract infections now that you are in perimenopause or menopause? If you are looking for a solution that does not involve constantly going back to the doctor for antibiotics, then can I recommend essential oils?

Essential oils are helpful in relieving the spasms and purifying the body and eliminating the bacteria that cause the infection.

UTI Rollerball recipe- add essential oils and fill with fractionated coconut oil or carrier oil of your choice. Place a hot pack over the abdomen and also add juniper berry to a glass of cranberry juice.

Urinary Tract Infection Perimenopause

Consider using GX assist to remove the bacteria from your gut and then replenish with good bacteria via PB assist (doTERRA’s probiotic). Both of these items are available from the USA in $USD and can be shipped to Australia or your country of residence.

Prevention is better than cure

Can anything be done to help prevent UTIs? 

According to the National Kidney Foundation, the following steps may help to prevent UTIs: 

  • Drink plenty of fluids.
  • Studies show that drinking a glass of cranberry juice each day may help prevent recurrent UTIs. New research also suggests a similar effect from other cranberry products, including dried cranberries and dietary supplements. Cranberries contain compounds that may stop certain bacteria from attaching to the urinary tract wall. For those with diabetes or at-risk for diabetes, low-sugar or sugar-free options are available. 
  • Don’t postpone going to the bathroom, urinate when you feel the urge.
  • Women should also: Wipe from front to back to prevent bacteria from the bowels from getting into the urinary tract. Cleanse the genital area every day and before having sex. Empty your bladder completely before going to sleep.
  • Take a supplement with cranberry or pomegranate. (doTERRA’s Life Long Vitality and Phytogestrogen Complex both contain Pomegranate)
Urinary Tract Infection Perimenopause
Urinary Tract Infection Perimenopause

Break the Taboo: Thrive in Perimenopause and Menopause Online Course

Want to know more about why you get an increased risk of UTI’s in perimenopause and menopause? Searching for information about the various symptoms and how to manage them? Look no further than my online course.

Urinary Tract Infection Perimenopause

Urinary Tract Infection Perimenopause
patchouli perimenopause

How to use Patchouli essential oil in Perimenopause and Menopause.

Today’s empowering education is how to use Patchouli Essential Oil in Perimenopause.

It’s a 16-page print quality colour ebook for you.

You are not going mad, you can’t download it in here

I’ve added it as a free preview bonus content lesson in my new Break The Taboo: Perimenopause and Menopause Online Course.

To access with my compliments, please log in and create a FREE account on my Thinkific School, and then you will be able to access all of the free preview content.

patchouli perimenopause

Can I use Patchouli if I am not in Perimenopause?

Not in menopause or perimenopause and just interested in some generic information about Patchouli? Sure thing. I understand, the internet is a time-space warp and you can end up here just by clicking on something that you thought was relevant, but it turns out it wasn’t. And that’s annoying- so here it is.

The most common uses for Patchouli essential oil is for emotional and skin support. It is a grounding and balancing essential oil, and helps particularly with anger.

patchouli perimenopause
patchouli perimenopause
patchouli perimenopause
patchouli perimenopause

Ready to purchase Patchouli essential oil?

How to use Clary Sage Essential Oil in Perimenopause and Menopause

clary sage essential oil perimenopause menopause

One of the most useful essential oils to have in your toolkit as you transition into perimenopause and then menopause is Clary Sage Essential Oil.

Clary Sage has been used since the middle ages for women’s health issues and the French have also historically widely used it for sexual health.

Clary Sage essential oil is:

  • Soothing to your skin due to its high linalyl acetate content
  • Antispasmodic therefore particularly helpful for PMS and cramps associated with your period. (Please note even if you are transitioning and don’t get a period very often you still may experience a phantom period like cramp at the time of the month that you would usually experience your period.
  • Sedative- particularly helpful in a diffuser blend at bedtime for those who have trouble getting to sleep or staying asleep. My “Sleep Soundly” ebook will give you a detailed insight into the use of sedative essential oils.
  • Nerve tonic
  • A key ingredient in my Hot Flushes Cooling essential oil spray
  • Fabulous for a healthy-looking scalp and hair- which can be an issue for some women.

Emotional benefits of Clary Sage Essential Oil in Perimenopause and Menopause

Clary Sage essential oil is known as the oil of clarity and vision and intuition. In perimenopause and menopause, it is an essential oil that you can use in perfume and diffuser blends to help you dispel your limiting beliefs about aging.

Our experience of perimenopause and menopause is affected by our perception of its link to aging. The video below examines how our thoughts on aging affect our mindset and levels of happiness.

Historically, women have believed that menopause was something experienced by “old women” and it has been a taboo topic. However, we are now understanding that women can experience perimenopause symptoms from the age of 35.

Your body and your genetic makeup will determine when you are ready to transition, and many women struggle with the fact that they have negative associations with the loss of their period and fertility and aging.

Using Clary Sage will help you see a new perspective on aging and menopause and will help you open your eyes and mindset towards new possibilities.

Positive affirmations for aging- listen whilst diffusing Clary Sage Essential Oil

Have you tried our Dare More perfume blend? This blend, containing Clary Sage was designed to celebrate the launch of Sally Steele’s new mindset book “Dare More Care Less”.

Your perception of aging and the link to how you will cope in perimenopause/menopause

Dry Hair in Perimenopause?

clary sage essential oil perimenopause menopause

1 teaspoon Fractionated Coconut Oil
1 tablespoon sweet almond oil
2 teaspoons doTERRA® Salon Essential Smoothing Conditioner
1 cup of water
5 drops Clary Sage essential oil
5 drops Geranium essential oil
Small spray bottle


  1. Pour half of the water into a spray bottle.
  2. Add Fractionated Coconut Oil, sweet almond oil, conditioner, and essential oils into bottle.
  3. Add remaining water and shake well.
  4. To use, apply one spritz to hair and work it through until hair is lightly coated. Style as normal.
clary sage essential oil perimenopause menopause

Looking for additional information about Perimenopause and Menopause?

marjoram essential oil perimenopause

How to use Marjoram Essential Oil for Perimenopause and Menopause

Marjoram essential oil is a fantastic essential oil to have in your toolkit for supporting you during perimenopause and menopause. Here’s why:

  • Assist with fluid retention
  • Eases the pain of sore joints and muscles by relaxing and calming constricting muscles (I know, it’s easier to get injured and harder to recover from our athletic “get fit again” endeavours as we hit middle life.
  • Provides relief from abdominal cramping associated with your period.
  • Regulates blood pressure
  • Tones the sympathetic nervous system
  • Provides relief for migraine (I prefer to use it in the diffuser with lavender and peppermint as a blend for maximum effect)
  • Is a SEDATIVE essential oil, so assists with sleep-related issues. To find out more about sedative essential oils for sleep, purchase my “Sleep Soundly” ebook.

Emotional benefits of Marjoram Essential Oil in Perimenopause and Menopause

Marjoram essential oil is known as the oil of connection and is a great essential oil to use if you are experiencing relationship issues, as a result of the changes in your hormones.

It is quite normal during perimenopause and menopause to experience great changes in your moods and feel anger, frustration, and anxiety. This is due to the hormonal changes in your limbic system. The limbic system is the emotional regulator in your body and it is important for transmitting the chemical messages to our body from our mind, which we know as “emotions”.

The limbic system is closely linked to the olfactory system (your nose and mouth) and so inhaling essential oils which have emotional messages encoded in their chemical constituency is an effective way of managing and influencing your emotions.

Often in perimenopause and menopause, we come to that point in our life where we are fed up. We are hurt by our lifelong experiences in relationships with loved ones and people around us, and we can become bitter.

Often this leads to a feeling of being unable to trust others, or if we are single, or divorced, an inability to form meaningful relationships. When diffused, Marjoram essential oil softens the heart and helps heal past wounds. It restores a sense of trust and openness so that you can form relationships again.

Marjoram helps calm obsessive thinking, ease emotional craving and promote self-soothing and nurturing.

As a herb of love, it nourishes the place from where neediness springs. helping to restore the power to give…. It inspires contentment and compassion.

Living Healthy & Happily Ever After by Rebecca Linder Hintze and Dr Susan Lawton.

Please note that it is important not to use Marjoram all the time as long term use can numb erotic sensations and diminish sex drive and decrease sexual function.

It can, however, be helpful if you have an overactive libido, which can be the case if you have been married for a long time and re-enter the dating scene after a divorce. In this situation blend equal parts of “Purify” Essential Oil blend with Geranium essential oil.

Make small circular motions starting 3 to 5 inches below the back of the neck and above the shoulder blades, moving upward to the neckline until the whole area is covered; sweep over and across the heart.

Affirmation: I am comfortable with myself and enjoy savoring pleasurable and appropriate experiences. I am secure in myself as a woman. I love all of me. I am safe.

Living Healthy & Happily Ever After by Rebecca Linder Hintze and Dr Susan Lawton.

Marjoram essential oil should be used with caution in pregnancy – please dilute heavily and avoid using on your abdomen. Ensure your diffusing is also at a diluted ratio- it is suggested that you use only 1 drop in your blend. Consult with your healthcare provider for your personal needs.

Looking for additional information about Perimenopause and Menopause?

How to feel good about your body in perimenopause and menopause

The Dare More & Care Less solution

Can I seriously recommend this book? My friend Sally Steele launched her book yesterday and I believe it is a must read for all perimenopausal and menopausal women.

Why? Sal is a no holds barred vivacious Glaswegian living in Brisbane and she’s here to change your mindset about how you feel about your body and the clothes that you wear and the way that you shop.

As we go through menopause and perimenopause, our body changes. Most of us put on weight around our mid section and our necks thicken not to mention the arms….

Instead of getting depressed and down, it’s time to look at the way you think about your body, and ditch the inner bitch and invest in some self love and a mindset makeover.

We often shop to distract ourselves emotionally, and we end up with not only debt but a wardrobe full of pieces we never wear or hate. This is not only detrimental to the ever filling landfill but to our personal power, and psychology.

Your 40s 50s 60s and beyond are the time to not give a flying fuck about what other people think about what you wear. It’s your time to wear what MAKES YOU FEEL GOOD.

body image in perimenopause

As a fashion stylist the book is also crammed full with practical ways to review, reflect and reset your wardrobe. It helps you to learn how to curate your wardrobe rather than letting it be a reflection of your consumption trends spurred on by fast fashion. And most importantly how to dare more with your wardrobe.

body image in perimenopause

When we dare more, we gain confidence and be, do achieve more out of life. Most importantly we have fun, and gain that inner glow again. Sal will show you tips and tricks to instantly amp up your wardrobe, how to use metallics as a neutral, wear prints, rock denim and she shows you photos of real women who sue her #realstreetstyle hashtag on Instagram to share their moments of caring less and daring more in their everyday lives.

body image in perimenopause

Go get the book. And grab one for your bestie. xx

Body image in perimenopause

What does early Menopause feel like?

early menopause

One of the things we struggle with is our own definitions of age and ageing and when things can be expected to “happen” to us. In our own minds we may classify certain stages of life with certain events and diseases or illnesses and not bother with them until they hit us in the face.

If we experience them “Early” in can not only be debilitating, it can be lonely and socially isolating.

Menopause can be early due to a medical condition. Or it can just happen “early”.

This is a very powerful video from one lady who experienced early menopause.

Whilst she chose HRT and found great success, there are other options. But like everything in life, you should make your own informed decision and choose the path that suits you and your lifestyle and your needs.

We’re catching up tomorrow (July 16) at the Bardon Shed at 10:30am for a coffee and at Darling and Co at 6pm for a wine. There’s no need to feel alone. We catch up once a month, so check Eventbrite for the next date, RSVP (It’s FREE) and put it in your calendar.

Don’t live in Brisbane, Queensland Australia? No problems. Come join us virtually.

early menopause
Why not join our private Facebook Group?

Curious or need additional information – this perimenopause and menopause page will help.

Minimising the risk of Osteoporosis.


What is Osteoporosis?

Osteoporosis is a condition suffered due to the decrease of estrogen levels in your body after menopause that weakens bones and leads to increased fractures.

But Osteoporosis is for old women, and I’m not old!

What is old? As we age our definition of old seems to change, so we are at risk of not adequately preparing our bodies for the changes that taking each spin around the planet entails.

Here’s a few cold hard facts.


Even if you don’t feel old, there are changes that your body goes through. These changes may lead to some symptoms and diseases but you can minimise your risk of having them by simply educating yourself and adjusting your diet and lifestyle accordingly.

Can I take a supplement to reduce my risk of Osteoporosis?

Yes! You can use a supplement to compliment your diet if you lead a busy lifestyle and can’t be certain that you are getting enough Vitamin D, C, Calcium (from vegan or non vegan sources) and Magnesium in your life.

There are many supplements out in the marketplace but I choose to take this one on a daily basis as it is bioavailable. This means it is easily absorbed by the body- so you don’t pee it out, and the nutrients are not wasted.


Magnesium is included due to its role in bone health. Copper is included for healthy bone tissue. Biotin is Vitamin B7. Boron is a mineral also useful for strong bones.

Ready to order! Good for you. Click on Shop Now below and choose either retail priced or wholesale depending upon your needs. The Bone Nutrient Complex is only available from the USA at the moment, so make sure AFTER you choose the country that you live in, you choose following

For Wholesale Orders (you join doTERRA with a membership exactly like when you join Costco)

International (NFR) Order: Select this option if you wish to order your items from a USA Warehouse in US Dollars.

For retail orders

Looking for additional information about Perimenopause and Menopause?

Navigating Perimenopause- How do I know if I am in Perimenopause?

How do you know if you are in Perimenopause? It’s a good question. And importantly when you should start expecting to watch out for changes in your body that are a sign of perimenopause?

The very fact that you typed “How do I know if I am in perimenopause” into Google, shows that it’s time as a society that we started chatting about what happens to a women’s body and mind once she reaches the golden old, ripe age of 35. Yes, you did read that right. I said 35.

Now you don’t have to be as old as your mother, or getting around the house in your purple slippers and bathrobe to have your body start changing. Your body just has to decide it is time.

Specifically, it doesn’t give a hoot if you are having the time of your life in your 30s with your life waist deep in toddler time sessions at the local church hall; if you’ve finally got the kids into highschool and all settled, or you are in your 50s and they’ve finally left the house.

It’s quite inconvenient like that. It will decide when it wants to. And there is nothing you can do but hang on for the ride and get yourself informed about the changes. And then tell all your friends.

So if you’ve come across my blog for the first time, then welcome. My name is Katische and I have been blogging since 2011 sporadically. I’m the mother of two tweenagers and have two cute 9 year old twinnies along for the ride as part of my relationship.

Well in my mind I write one just about every day, but then I look online and it seems it’s been 6 months or a year. Where does the time go?

I’ve been blogging since my separation and divorce, then the death of my father. We’ve covered travel, terminal illness, anxiety and dating, and how to use essential oils on this blog and now we’re going to talk about perimenopause.

I’ve only heard of Menopause- what’s the Perimenopause thing all about then?

Perimenopause means, the phase leading up to Menopause, or the end of your period forever. Yes. Forever. As in you never need to go to the shops and buy a pad, menstrual cup or bloody tampons again. Aren’t you relieved at the sound of that?

It’s also the time that your body starts to prepare for this by decreasing the production of estrogen, testosterone and progesterone. Oh and your body starts to reduce the production of Melatonin as well (meaning it’s harder to go to sleep). And well, your hormones are basically all over the shop and you can feel like, well you are going crazy.

Except you aren’t. I promise. You’re just experiencing changes in your temporal lobe and limbic system that are as dramatic as that child of yours who is going through puberty at the same time you are going through Perimenopause. Convenient right?

How did I know I was in Perimenopause?

Wondering how to know if you are in perimenopause? This is how I figured it out.

There are over 35 different symptoms of Perimenopause, so don’t be surprised if your experience is different to mine. You may never experience hot flushes/hot flashes (you lucky thing), or flooding periods. Each woman’s experience is unique- which is why it is so bloody confusing and fascinating at the same time.

There’s one thing that is clear though. Your body will be very clear about it. And you don’t need a blood test or a doctor to diagnose it. Sure, you can go to the doctor, please do, however, your hormone levels change on a daily basis, so there is never a clear answer until you have not had a period for 12 months (and no baby was produced during this absence of blood). By then you are actually in menopause.

Symptoms of Perimenopause

Are you ready. Here we go:

Headaches, nausea, irritability, ANGER, forgetfulness, forgetting specific words, general vagueness, bloating, weight gain, depression, ANXIETY, social anxiety, vaginal dryness, UTI, recurring thrush, loss of libido, hot flushes, irregular periods, flooding (bleeding), flat mood- not able to get excited about anything, spotting, inability to deal with anything or anyone who has been driving you crazy, and let’s not forget the desire to say Fuck Off to everyone, regularly!

So today I have committed to keeping you in the loop weekly about what’s happening in my perimenopause world. I hope that you will see this first vlog, taken from my private facebook group and come on over and join us. 

My first Perimenopause Vlog

This video is a quick update to my facebook group. But it’s an example of my commitment to starting the discussion, and I hope you will join us.

What would you like to know about Perimenopause and Menopause? Comment below or share your story and let’s get this discussion out in the open.

For my other blogs about perimenopause and my workshop and coffee or wine catch up groups, visit this page.