We bet that most of you, if not all, can relate to insomnia, sleep deprivation, and sleep interruptions, especially when you have a lot on your mind. Sleep pills are not for everyone and you shouldn’t be taking them unless you consult your doctor. However, luckily, essential oils can do wonders when it comes to helping you sleep better. There are plenty of methods that you can use to incorporate essential oils into your bedtime routine. That said, we’ll show you the most effective and relaxing essential oils and how to use them to fall asleep like a baby.
How do essential oils help us fall asleep?
Does it often happen to you that a certain smell reminds you of a memory or evokes a strong feeling? Maybe the smell of garden roses reminds you of your grandma’s house or the fresh smell of a book cover makes you feel relaxed and ecstatic.
Our smell sensation has a direct connection to the brain's memory and emotion systems. The olfactory nerve sends information to the brain from cells inside the nose that sense smells in our environment. The brain’s limbic system, which includes parts such as the amygdala that regulate emotional reactions and memory, receives information about smell at once.
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The therapeutic application of essential oils for medical purposes dates back to ancient Egyptian, Roman, and Chinese cultures. This ancient practice is known as aromatherapy. For years, experts have been researching the sleep-promoting, stress-relieving, pain-relieving, and mood-regulating properties of essential oils.
Benefits of essential oils
Essential oils are great for helping you fall asleep, but that’s not their only benefit!
Essential oils have been shown in studies to relieve sleep disruption and enhance the quality of sleep in adults. Experts discovered that combining sleep-promoting essential oils improves sleep quality and quality of life more efficiently. A combination of essential oils was also found more beneficial than a single essential oil at enhancing sleep.
For anxiety and stress
It’s been proven that aromatherapy with the use of essential oils can relieve stress levels and put you in a calm state of mind, which eventually leads to a better quality of sleep indirectly.
For depression and menopause
Several studies have found that aromatherapy can assist relieve depression symptoms. Aromatherapy helps people with anxiety and depression, especially postpartum mothers. Essential oil aromatherapy is also useful in lowering stress, sadness, and menopausal symptoms in middle-aged women.
The best essential oils for sleep
Lavender oil reduces heart rate, blood pressure, and temperature, all of which match the stages the body goes through before falling asleep. Lavender oil is also known to lower anxiety, which is crucial for unwinding at the end of an exhausting day.
The immediate effects of chamomile oil on the body are minimal, but the faint floral perfume has a calming and relaxing impact on the mind when diffused in the air.
Peppermint oil promotes relaxation by clearing your mind. The lovely scent of peppermint oil can be calming, especially if you suffer from seasonal allergies or dust sensitivity; nothing can relieve your symptoms better or faster than diffusing peppermint oil in your bedroom air.
Eucalyptus oil, like peppermint oil, has a naturally calming scent as well as powerful sinus-clearing qualities. If you have trouble sleeping because of excessive phlegm production, eucalyptus oil has the double advantage of calming you while also alleviating your blockage, allowing you to enjoy a decent night's sleep.
Not so many oils are as efficient in promoting deep sleep as sandalwood, owing to its mood-balancing effects. While other oils may reduce your pulse rate or chase away troublesome thoughts, this magnificent oil is special in that it emotionally balances you out.
Citrus may make it easier for some people to fall asleep, whereas others could find these fresh, vivid aromas pleasant but not sleep-promoting. If citrus smells stimulate you, avoid using them before bed; instead, use them throughout the day to help you feel rejuvenated and calm.
Vanilla has sedative properties on the body. It can calm the nervous system, lower hyperactivity and anxiety, and regulate blood pressure. It also helps with anxiety and depression relief.
This essential oil has an amazing floral scent that helps reduce stress and anxiety.
Jasmine, a pleasant flowery smell, appears to have powerful sleep-inducing properties. Moreover, Jasmine oil enhances sleep quality and reduces restless sleep while also boosting daily alertness.
How to use essential oils for better sleep?
1- Directly inhale the oils.
2- To have a peaceful day, apply a few drops to a napkin and place it under your nose or on your t-shirt's neckline.
3- For a more calm setting, use a humidifier or diffuser.
4- Apply the oils directly on the skin after diluting them. (To dilute essential oils, mix them with carrier oils in this ratio: 15-20 drops of your preferred essential oil added to six teaspoons of a carrier oil of your choice like Coconut, Grapeseed, Jojoba, and Sweet Almond oils).
5- Apply some on your palms or the bottoms of your feet.
6- To feel calm before bed, incorporate drops into your shower regimen (shampoo or body wash).
7- Add some droplets to your pillow to wake up feeling refreshed.
Insomnia or sleeping problems in general can ruin your mood and affect your daily life routine. Use essential oils to help you feel calm and relaxed before bedtime. Furthermore, make sure to reduce screen time as much as possible before going to bed to help you fall asleep peacefully.