How To Overcome Insomnia And Get Sweet Dreams? – These Essential Oils Help You Sleep Like A Baby
It’s 2 a.m. You are still on your phone. Hooked to the never-ending reels & tik-toks of the internet. It was 4 hours ago that you last tried to doze off. But tossing and turning in bed with your eyes closed doesn’t really count as sleeping, does it?
In the past, you tried everything from warm milk to counting sheep, but slumber still remained elusive. You even skipped the afternoon coffee just to avoid this sleeplessness. Yet, it’s still staring in your face.
The idea of feeling like a zombie the next morning crosses your mind. You resent how unproductive you'll be tomorrow. Unfortunately, you know this well because it happens too often.
And you lay there and wonder what else you can try to end this cycle of despair and exhaustion.
While Research suggests that one in four American develop insomnia each year, according to National Library of Medicine studies, essential oils or aromatherapy can help you get some quality zzz’s.
Read on to understand how essential oils help you sleep better, the best essential oils for sleep, how to use them, and a lot more.
What are essential oils and how do they work?
The history of Aromatherapy dates back to 3500 BC when scents were used for healing in the ancient Greek, Egyptian, Roman, and Chinese societies. In fact, long before the discovery of plant-based medicines, our ancestors used the smoke from local aromatic herbs and scented barks to help heal sick people.
Essential oils are tiny molecules that are extracted from different parts of the plant like the roots, leaves, stems, or flowers. This concentrated extract contains all the beneficial properties of the plant in a liquid form. When you use essential oils, the tiny molecules are easily absorbed via your sweat glands, hair follicles, or the bloodstream. That’s how they work their healing magic.
What are the Best Essential Oils for Sleep and Relaxation?
Below are some of the best essential oils to drift you off to a better night’s rest:
- Lavender Oil: The classic sleep inducer. A massive number of studies have proven lavender oil’s effectiveness in reducing anxiety, improving memory, boosting mood, and elevating sleep quality and daytime alertness.
- Chamomile Oil: As it contains an anti-oxidant called Apigenin, Chamomile oil is known to calm inflammation and relax muscles. Multiple studies have concluded that chamomile can also reduce anxiety and depression.
- Vanilla Oil: A subtle smell that instantly promotes relaxation. Studies have shown that Vanilla oil can reduce hyperactivity. It quiets your nerves and lowers your blood pressure to promote good sleep.
- Clary Sage Oil: A popular herb often used as food-flavoring, Clary sage packs a ton of benefits. Studies show that it reduces your cortisol levels and anxiety, which promotes restful sleep. Another study observed that inhaling clary oil reduces stress and blood pressure.
- Eucalyptus Oil: Known for its decongestion properties, studies show that eucalyptus oil clears your airways to aid breathing. This helps to boost your snooze as breathing relaxes your mind.
- Valerian root oil: This oil has been used for centuries to reduce restlessness and treat sleep problems. Several studies suggest inhaling valerian oil gets you some good quality shut-eye.
- Ylang-ylang oil: Derived from the flower of the Canaga tree, the aroma of Ylang Ylang oil improves your sleep quality by lowering your blood and anxiety.
- Bergamot oil: Used mostly as a mixer with other essential oils than by itself, Bergamot oil packs powerful benefits. A 2016 study found that a mixture of bergamot and sandalwood oils improved sleep quality in 64% of the participants. While another study among cardiac rehabilitation patients revealed that a mixture of lavender, bergamot, and ylang-ylang significantly improved their sleep quality.
- Cedarwood oil: As it contains a sedative compound called Cedrol, Cedarwood oil is often used to treat insomnia. Its woody scent activates the parasympathetic nervous system and helps you achieve deep sleep. Studies found that cedarwood improves sleep quality with its sedative quality irrespective of age group, anxiety baselines, and demography.
- Sandalwood Oil: Besides its rich, earthy scent, sandalwood oil also boasts amazing sleep-inducing abilities. Studies have indicated its effectiveness in reducing anxiety, stimulating relaxation, and increasing non-REM sleep.
How to Use Essential Oils for Sleep?
There are several ways to use essential oils for sleep. The easiest and most popular method is to add a few drops of oil to a diffuser (we love this diffuser). This will fill your room with a soothing, calming scent that can help you relax and drift off to sleep.
You can also add a few drops of essential oil to your pillow or bedding (check that it won't stain it). You can also simply put a few drops on a tissue by your bed or put a few drops on a terra cotta pot. This is great if you don’t have a diffuser or want to enjoy the scent while you sleep.
You can also add a few drops of essential oil to your bath to create a soothing, relaxing atmosphere.
Other Aromatherapy Techniques for Sleep
In addition to using essential oils for sleep, there are other aromatherapy techniques that can be beneficial. For instance, you can create a sleep-inducing environment by using candles, incense, or essential oil diffusers. These can help to create a soothing, calming atmosphere that can promote relaxation and a better night’s sleep.
You can also use essential oils in massage therapy. Massage is a great way to relieve stress and tension, which can be important for getting a good night’s sleep. You can add a few drops of essential oil to your massage oil or lotion and use it to massage your body before bed.
Other Natural Sleep Remedies
In addition to essential oils, there are other natural remedies that can help you get a good night’s sleep. For instance, herbal teas such as chamomile, lavender, and valerian can be beneficial for relaxation and sleep. Other natural sleep remedies include magnesium supplements, melatonin, and meditation.
It’s important to remember that these natural remedies may not work for everyone. It’s best to talk to your doctor before trying any new sleep remedies to make sure they are safe and effective for you.
Essential Oil Safety Tips
It’s important to consider safety before you use essential oils for sleep. These oils are highly concentrated and may cause irritation if not used properly. Follow the instructions on the bottle and don't apply them directly to your skin. It’s best to dilute essential oils with a carrier oil, such as coconut oil or jojoba oil, before using them topically.
If you have any allergies or sensitivities to essential oils, it's best to consult a qualified aromatherapist before use.
Conclusion
If are tired of sleepless nights, it might be time to give these essential oils a shot. By creating a calming, soothing atmosphere, these oils can send you off to dreamland.
Make sure to use these oils in diluted form and consult a healthcare professional if you have doubts. Soon enough, your over-tired midday yawns will get traded for night time dreams!