Welcome to Day 9 of the Young with CJ program, where we’re turning your bedroom into a true sanctuary for sleep and recovery. In this episode, CJ unpacks two powerful (and often overlooked) sleep upgrades: aromatherapy and reducing EMF (electromagnetic field) exposure. These small, intentional shifts can dramatically improve your quality of sleep, stress levels, and even support fat loss—without the need for pills or gadgets.

What You’ll Learn:

Aromatherapy: More Than Just a Pleasant Scent Essential oils don’t just smell good—they interact directly with your limbic system, the part of your brain that regulates emotions, memory, and hormones. When used before bed, certain oils can calm your nervous system, reduce stress, and promote deeper sleep.

CJ’s top essential oils for sleep and stress:

• Lavender – reduces anxiety, lowers heart rate
• Chamomile – calming, promotes relaxation
• Ylang Ylang – may reduce blood pressure and soothe tension

Best ways to use:

• Add 5–10 drops in a diffuser
• Use pillow sprays or apply diluted oil to neck or feet
• Add essential oils to a warm bath before bed

EMFs & Sleep: The Hidden Disturbance Your phone, Wi-Fi, and screens may be quietly disrupting your body’s melatonin production, increasing stress at the cellular level, and throwing off your circadian rhythm.

CJ explains how EMFs:

• Disrupt your ability to fall asleep and stay asleep
• Lower cellular communication and hormone balance
• Trigger hunger, reduce fat-burning, and increase stress

Simple solutions to reduce EMFs at night:

• Switch off your Wi-Fi before bed
• Keep devices at least 6 feet away from your bed
• Use airplane mode on your phone overnight
• Unplug electronics not in use
• Try CJ’s iPhone red light trick to reduce blue light exposure

Key Takeaways:

1. Scents influence your brain. Use calming oils to signal your body it's time to rest.
2. EMFs sabotage melatonin. Less EMF = better sleep and hormone function.
3. Your bedroom should be a recovery zone. Not a tech hub.
4. Sleep drives fat loss and energy. Protect it like your most valuable asset.
5. One new habit can reset your nights. Try one tonight and feel the difference.

5 Things You Can Start Doing Today:

1. Use lavender or chamomile essential oil in a diffuser 30 minutes before bed.
2. Switch your Wi-Fi off before you sleep.
3. Put your phone on airplane mode and place it across the room.
4. Unplug any electronic devices near your bed.
5. Enable red light mode on your phone or use dim red lights in your bedroom.

Final Thought: Better sleep isn’t complicated—it’s just often overlooked. Aromatherapy and EMF reduction are low-effort, high-impact tools to support your recovery, energy, and longevity.

🎧 Listen now on Spotify, Apple Podcasts, or YouTube.Tag @ShiftWithCJ and show us your nighttime aromatherapy setup or EMF-free zone.