Sleep is one of the most important and restorative processes for our body, and when we don’t get the adequate amount of restful, uninterrupted sleep we need, there are several negative effects on our overall health. Fortunately, there are many excellent essential oils for sleeping, which can leave you refreshed, rested, and ready to face the day. In this guide to essential oils for better sleep and insomnia, you will find all the useful information on remedies for sleep disorders.
Millions of people worldwide suffer from chronic sleep disorders. These disorders can range from chronic insomnia to daytime sleepiness, restless legs syndrome, and various other sleep problems related to substance abuse, anxiety, depression, drug interactions, and chemical imbalances. Pharmaceuticals prescribed for sleep disorders can often have extreme side effects. Experts recommend 7-9 hours of uninterrupted sleep per day for adults, but in our fast and demanding modern world, this can be very difficult.
While some of the causes of sleep disorders cannot be controlled or mitigated by essential oils, the soothing and relaxing qualities of these oils can help calm the body and mind, making it easier for people to find restful sleep. This is due to the sedative, anxiolytic, antidepressant, soothing, calming, warming, anti-inflammatory, and analgesic properties of these essential oils.
Choice of essential oil scents to sleep better
The choice of scents that promote relaxation can help bring our body into a state of rest ready for sleep. Essential oils also smell good and can be a pleasant way to enhance the sleep experience. Making essential oils part of your bedtime routine can also help train your mind to associate the specific scents with falling asleep.
Often, scents are overlooked as a tool for better sleep. Inexpensive and easy to introduce to a daily and nightly routine, there are a number of essential oils that can help you relax, mentally and physically, and make it easier for you to fall asleep and sleep more soundly.
You’ve probably had the experience of encountering a smell that instantly evokes a strong memory or sensation. Maybe a perfume reminds you of your grandmother, or the scent of motor oil brings back memories with your father in the garage while he was working on his car.
The sense of smell is directly connected to the memory and emotion centers of the brain. The cells inside the nose detect the smells of our environment and send information to the brain via the olfactory nerve. (We also have a group of cells in the upper part of the throat that detect the odors of the food we consume, and relay this information to the brain along the same olfactory channel.) The information on smell immediately refers to the limbic system of the brain, which includes regions such as the amygdala that control emotional reactions and memory.
The Smell is the only sense that communicates directly with emotions
This makes the sense of smell unique among our senses. The information we take from our other senses first travels to another region of the brain, the thalamus, which acts as a transmission station, passing along the sensory data to the other parts of the brain that produce our sensory perceptions. Only the smell moves directly to the emotion and memory center of the brain. That’s why those memories associated with the scent of garden roses, or baked banana bread, come out so quickly and with so much force.
Essential oils to sleep better in history
The use of essential oils for medicinal purposes has an ancient history, dating back to the early Egyptian, Chinese and Roman societies. Ever heard of the Hippocratic Oath? This is the ethical commitment made by doctors for centuries (now, made by students after graduation from medical school). It is named after the Greek physician Hippocrates, who studied the effects of essential oils and was an advocate of their healing and health-beneficial properties.
Aromatherapy is a modern term for this ancient practice. And for years, scientists have been conducting studies on the benefits of essential oils that promote sleep, relieve stress, reduce pain and regulate mood.
Aromatherapy and Acupuncture to promote sleep
For sleep: A research team shows that essential oils can provide relief for interrupted sleep and improve sleep quality in adults. A 2017 study compared the effects of aromatherapy and acupressure massage on sleep quality and overall quality of life in women. The researchers found that a blend of sleep-promoting essential oils worked more effectively to improve both sleep quality and quality of life than acupressure. The blended oil was also more effective in improving sleep than a single essential oil, lavender.
For Stress and Anxiety: Stress and anxiety are frequent obstacles to restful, healthy sleep. People suffering from stress and anxiety symptoms often have difficulty falling asleep and restless sleep through the night, leaving them tired and fatigued the next day. There is a group of research indicating that aromatherapy with essential oils can help relieve stress and anxiety symptoms, which can indirectly help improve sleep.
For Depression: Depression and sleep problems often go hand in hand. Several studies have looked at the effects of essential oil aromatherapy in people with depression and depressive symptoms, both with and without anxiety. Aromatherapy can help improve depressive symptoms, according to the results of several studies. One study found that aromatherapy improved both depression and anxiety in a group of postpartum women. And a 2016 analysis found aromatherapy effective in reducing stress and depression, as well as symptoms of menopause – in middle-aged women.
Some people experience an allergic reaction to essential oils. Testing is recommended before using any new oil.
Since essential oils are extremely potent, care should always be taken when using aromatherapy. To get started, be sure to mix the essential oil with a carrier oil (such as jojoba or sweet almond oil ) before applying it to your skin. It should never be applied directly to the skin or used in excessive quantities.
Additionally, essential oils should never be taken internally without the supervision of a health professional.
If you are pregnant or nursing, be sure to speak to your doctor before using essential oils.
Which essential oils will help you sleep better
Many people prefer to use essential oils because they are natural and do not create the common side effects associated with many sleep medications, such as daytime sleepiness or more serious health risks. For example, a 2010 study found the smell of jasmine to be just as effective at calming nerves as a sleeping pill or sedative, but with no negative side effects.
Many essential oils are adaptogens, which means they adapt to the person taking them and have different effects on different people. For example, vetiver oil relieves insomnia for some people, creating a feeling of freshness and attention for others during periods of exhaustion. Of course, some oils are known for their activating effects, such as energizing tangerine or lemongrass, and should be avoided as a sleep aid.
The best essential oils for sleep fall into two main categories: oils that counteract insomnia by calming the mind and reducing anxiety, and oils that relieve snoring and sleep apnea by clearing the airways.
Overall, more research is still needed on essential oils and sleep. However, studies done so far suggest that using essential oils before bed can help alleviate light sleep problems.
How do essential oils help sleep
There are many ways to use essential oils for sleep. Some of the most common include:
Massage a few drops on a specific part of the body, such as the forehead, neck, chest, chest, wrist, hands, or toes.
Rubbing a few drops into your hands and taking a few deep breaths.
Mixing the oil with Epsom salt or baking soda to add to a hot bath while filling the tub.
Creating a spray to spray in the air or on the pillow.
Add a few drops to a pot of boiling water and then sit with your face over the pot and a towel over your head to create a “curtain effect” (this is known as a facial steam or aerosol and can provide relief for sleep apnea or congestion. nasal).
Topical application of essential oils to sleep better
The ‘ topical application of essential oils can be especially beneficial, as the oils penetrate effectively into the skin thanks to their transdermal properties. As a result, you will not only feel them through your olfactory nerve, but they will also enter your bloodstream more quickly. However, if you have sensitive skin or allergies, you should avoid applying the oil topically, or otherwise spread the oil with a carrier oil such as organic coconut oil, grape seed oil, or oil. olive.
Best essential oils to improve sleep
Some of the most popular and effective essential oils for sleep problems include orange, valerian root, roman chamomile, lavender, sandalwood, bergamot, ylang-ylang, cedarwood, frankincense, sweet marjoram, and jasmine, among others.
Cedar oil for sleep
This essential oil has anti-inflammatory, relaxing, and sedative properties, making it an ideal remedy before getting ready for bed, as it can help clear your mind of stress and anxiety and induce the release of melatonin, which will make it easier to fall asleep.
You can add a few drops of cedarwood oil to the room diffuser, or mix this oil with a carrier oil and put a few drops on the forehead, temples, and neck before laying for the night.
Ylang Ylang Sleep Oil
This floral and fruity essential oil helps reduce inflammation and has a sedative effect on the body, helping people fall into a deep and restorative sleep. It can also eliminate anxiety if it is the source of your insomnia and sleep disturbances.
Blending this oil with bergamot and lavender oils for a topical sleep remedy is very popular. Just mix a few drops of each on your pillow for an uninterrupted night and a fresh feeling in the morning.
Sandalwood essential oil to sleep better
Sandalwood oil can stimulate the body to produce melatonin, an important neurotransmitter that can regulate circadian rhythms and help you achieve normal sleep patterns. It is also a sedative and anxiolytic, which helps clear the mind of anxious and distracting thoughts.
The aroma of sandalwood is enough to help people into a sound sleep, so adding it to an in-room diffuser or aromatherapy treatment before bed can be very effective.
Lavender oil for sleep
Widely known as one of the most relaxing, soothing, and anxiolytic oils, people have been using the aromatic compounds found in lavender to aid sleep for thousands of years. Lavender also has antispasmodic properties, which help prevent restless legs syndrome and sleep apnea.
You can mix a few drops of lavender oil in the bathwater or sprinkle a few drops on the pillow before going to bed. Ambient diffusers are also a good approach to using lavender oil.
Genetics affect our sleep as well
Within the human body, the SCN synchronizes many of the biological and physiological processes necessary to function normally. These include:
- Sleep and wakefulness
- Immune System
- Body temperature at the heart
- levels Melatonin
- levels Other hormone (including growth hormone, thyroid hormone, etc.)
Regulating these rhythms is an integral part of our genetic makeup. These genes help keep the circadian rhythm independent of external forces, including the sun. Even if the sun doesn’t rise one day, the circadian rhythm will still continue.
The first gene associated with circadian rhythm, called CLOCK (Circadian Locomotor Output Cycles Kaput), was identified by Dr. Joseph Takahashi in 1994.4 Since then, several genes have been identified that make up the core of the body’s molecular clock.
Each cell in our body follows a specific circadian pattern. Through hormones and other influences not yet determined, the SCN coordinates peripheral clocks in every cell type in the body, including the heart, liver, lung muscles, and kidneys.
These patterns persist without external indications, but can sometimes change with variations in the geographic length of the day. One example is jet lag where the circadian rhythm is desynchronized as you move across multiple time zones. Other factors, such as daylight saving time, can lead to short-term desynchronization.
The degree of desynchronization largely depends on an individual’s genetics (called tau) and the extent to which day and night patterns are disrupted.
Morning people vs Night-time people
Regardless of environmental influences, there are people who clearly thrive in the morning hours and others who look their best after dark. Many of these behaviors appeared to be learned rather than environmentally or genetically oriented.
Although “people at night” appear to be more productive and alert at night, a growing body of research suggests they cannot live the healthiest of lifestyles.
They were also more likely to have sleep problems or spend the weekend catching up on sleep.
Conversely, early risers tended to be more physically active, eat better diets, and have reduced calorie needs in the evenings when metabolism tends to slow down. As a result, they were less likely to develop metabolic syndrome than their night-loving counterparts.
Interestingly, that study found that early risers and late risers had one distinct thing in common: they were both more productive early in the morning.
ADVICE ON HOW TO SLEEP BETTER AND IMPROVE SLEEP QUALITY
Maintain a regular sleep schedule. Go to bed at the same time every night of the week and use an alarm to wake you up at the same time every morning.
Avoid sleeping during the day. Napping reduces your “sleep debt,” which means you need less sleep at night. This can interfere with a regular sleep routine.
Don’t watch TV or read in bed. Stop any form of entertainment and turn off all electronic devices (including cell phones) at least 30 minutes before bedtime.
Avoid caffeine and alcohol several hours before bed. Caffeine can over-stimulate you. Alcohol can help you fall asleep, but it is more likely to cause sleep disruptions.
Keep the bedroom in the dark. Turn off all lights and close the bedroom curtains so that the room is very dark. Although some people recommend sleep masks, they can prevent sunlight from entering the eye and prevent environmental signals from getting through.
Keep the temperature colder. Cooler temperatures tend to promote sleep. Even in winter, avoid overheating with too many blankets.
Keep calm. Even though you may think you can sleep through anything, sudden noises can cause momentary starts that interrupt your otherwise restful sleep. If your partner snores loudly, explore anti-snoring remedies or invest in a pair of earplugs.
Essential oils to sleep better – Final thoughts
The benefits of essential oils for your sleep are obvious, but everyday habits like the ones I mentioned above are even more important.
Sleep plays a major part in our overall health. Sleeping disorders can really impact our immune system in a very bad way, which has a whole new meaning nowadays.
I hope this article will help you regulate your sleeping patterns and give a boost to your health.
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To your health!