Having a good sleep at night is important to ensure both physical and mental well-being. However, most people struggle with that due to their busy schedules. If you are looking for a natural solution to improve sleep issues, you may take a look at essential oils. People have been using them for centuries to overcome numerous health problems, including insomnia.
How Essential Oils Work to Improve Sleep
Essential oils are highly concentrated extracts derived from the roots, leaves, flowers, bark, resin or peels of plants. They contain volatile aroma compounds and beneficial phytochemicals of the plants. When inhaled into the lungs or absorbed through the skin, these aromatic compounds send signals to the brain and body that can induce both physiological and psychological benefits.
Several essential oils have sedative, calming or anxiety-reducing properties that can help initiate healthy sleep. The aroma of the oils stimulates the olfactory system which is directly connected to the limbic system of the brain responsible for controlling emotions, behavior, motivation and long-term memory. Inhaling essential oils signals the brain to start preparing the body for rest.
Applying essential oils relaxes the body by lowering blood pressure, steadying heart rate and reducing levels of stress hormones like cortisol. Their anxiety-relieving effects help still the mind making it easier to fall asleep. They also improve sleep efficiency, so you spend more time in deep, restorative stages of sleep.
How To Use Essential Oils for Better Sleep
There are several effective ways to use essential oils before bedtime:
- Aromatherapy Diffuser: Add a few drops of sleep-promoting essential oils to a diffuser and place it near your bed. Breathe in the peaceful aroma as you fall asleep. Great for infants and children too.
- Topical Application: Massage diluted essential oils into pressure points like wrists, temples, chest, feet or behind ears. The oils quickly absorb into the skin.
- Essential Oil Blend: Make your own relaxation rub by blending several drops each of lavender, roman chamomile, clary sage and sweet marjoram essential oils with a carrier oil. Apply to skin before bed.
- Bath: Add 5-7 drops of essential oil to a warm bath and soak 20 minutes before bedtime. Try various relaxing scents like bergamot, ylang ylang or sandalwood.
- Inhalation: Place 1-2 drops of oil onto palms, rub together, cup hands over nose and mouth and inhale peacefully. Works great with eucalyptus, pine and frankincense oils.
Best Essential Oils for Sleep
Here are the top essential oils for relaxation and better sleep according to Alodia, a Thailand based spa product manufacturer:
Lavender
Lavender oil is renowned for its calming effects, largely attributed to its active ingredient, linalool, which promotes peace and well-being. Research supports its effectiveness in improving the onset, quality, and duration of sleep, making it a good option for those struggling with insomnia.
Bergamot
Bergamot oil has been shown to improve sleep quality and enhance morning wakefulness, as well as alleviate anxiety and stress, making it a beneficial aid for relaxation and mental well-being.
Jasmine
Jasmine oil, with its delicate floral scent, has been shown to boost mood and reduce tension and stress. It may be able to increase beta brain wave activity, suggesting a stimulating effect on the central nervous system, which could potentially enhance alertness and energy levels. Essential oil manufacturer doTerra recommends the following for bedtime and overall relaxation:
Roman Chamomile
A mild, soothing oil that relieves stress and eases you into a calm state for rest. Using Roman Chamomile oil in a diffuser during bedtime can help combat insomnia.
Cedarwood
A warm, woodsy scent that can promote relaxation when inhaled or applied topically. Its sedative properties help relieve stress and anxiety to pave the wave for deeper sleep.
Ylang Ylang
Sweet, floral fragrance that reduces heart rate and blood pressure bringing on a sense of overall tranquility ideal for better sleep. Adding Ylang Ylang essential oil to an Epsom salt bath can significantly soothe and calm the senses, providing an ideal way to unwind and relieve stress after a busy day.
Final Words
In today’s fast-paced world, quality sleep is sometimes difficult to attain. Using aromatherapy with essential oils is an excellent way to help prepare both the mind and body for peaceful slumber. Pay attention to your own body chemistry and alternate oils as needed to discover what works best for your restful sleep.
Read more lifestyle and selfcare articles at ClichéMag.com
Images provided by Deposit Photos, BingAI, Adobe Stock, Unsplash, Pexels, Pixabay & Creative Commons
