Sleep is essential for a healthy body. Presently, many experts focusing on creating awareness about how sleep is essential. The more you skip sleep, the less productive you will be at every activity. Therefore, good sleep is important for overall health. If you are experiencing a sleeping problem, then you can get help from your doctor and use essential oil, which effectively induces sound sleep.
What Does The Research Say?
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Generally, essential oils can provide different benefits such as limiting virus effects, boosting the immune system, soothing anxiety conditions. Essential oils also provide strong effects for relaxing and better sleep. Although research about using essential oils is limited, Lavender essential oil is popularly recognized as a natural sleep assistant. For example, a 2005 study evaluated how the lavender essential oil impacted 31 young, healthy sleepers. The research discovered that lavender promotes the slow to deep sleep wave in participants. All participants reported the feeling of higher vigor in the next morning.
What Are Essential Oils?
Essential oils are natural oils extricated from plants by refining. They frequently send the smell of the plant they are taken. Exceptional fragrant mixes in every essential oil give it its trademark essence.
Distillation is one of the primary processes used to obtain essential oils. But the oils can also be derived by automated methods like cold pressing. Once the essential elements are extracted from their plants, they are combined with a carrier oil to generate a ready to use the product.
The method of manufacturing essential oils is the best significance as the one produced from chemical methods are not accepted as true essential oils.
Aromatherapy with essential oils is a famous home remedy used in treating different ailments. It is a type of alternative medicine. Their aroma is either inhaled or applied topically over the skin to get their useful properties.
How Essential Oil Help Sleep?
Essential oils help to lower stress, anxiety, and depressive feeling. They help to stimulate a certain part of your limbic system, which are brain parts. This part plays an important role in managing behaviors, emotions, cognitive abilities, and smell sense. The limbic system is also working for managing unconscious physiological functions such as heart rate, breathing, and blood pressure.
It is an important function of essential oil to promote sleep by inducing a relaxed feeling.
There are several essential oils found in different regions of the world. Some of the essential oils are very popular because of their effectiveness in sleep.
Best Essential Oils for Sleep And Relaxation
Lavender Oil
Lavender oil is extracted from a lavender herb found in Mediterranean regions and northern Africa. It is also grown to produce essential oil taken from the distillation of the flower of certain lavender species.
This essential oil is popularly used in many cosmetic products and other medicinal uses. While it is good for topical use, in contrast, it can be toxic when eaten orally.
Lavender oil was discovered to have an opposite effect over depression and anxiety. It also promotes cognitive functions and sleeps.
You Will Need
- 3-drops of lavender oil
- Water
- A diffuser
How to use it?
- Fill the water in the diffuser.
- Include 3-drops of lavender oil in the diffuser and turn it on.
- Smell the lavender aroma spreading out from the diffuser.
- Alternatively, you can also combine one drop or two from essential oil over your pillow so that you can inhale in the aroma in the night.
- You can also make a mist with water lavender oil and spray it over the required areas.
Frankincense Oil
Frankincense essential oil is extracted from the dried and concentrated resin of the Frankincense tree, which is a native to regions of the Middle East and Africa.
This oil gets the name from Franc Encens, which means high-quality incense in the French language. It is a pure incense and most desirable of the other incense types.
This essential oil has a strong aroma, which is described as earthy, spicy, and woody with a fruity nuance. The frankincense essential oil is best for stimulating and strengthening the respiratory system.
The essential oil consists of properties to relive anxiety feelings, stimulate the immune system, and reduce aging signs.
By relaxing the mind and nervous system, the frankincense oil promote sleep.
You Will Need
- 3-4 drops of frankincense oil
- Water
- A diffuser
How to use it?
Include 3-4 drops of frankincense oil in diffuser containing water.
Switch on the diffuser and inhale the relaxing aroma.
Cedarwood Oil
Cedarwood essential oil is an essence from the wood of the cedar tree of various species. This essential oil is utilized in aromatherapy treatments. It helps to ease the body, improve concentration, decrease hyperactivity, lower harmful stress, relieve tension, clean the thoughts, and intensify quality sleep.
Cedarwood oil is used in different cosmetics, soothe irritation, redness, inflammation, and itchiness. This essential oil is best for lowering abnormal sebum, acne-causing bacteria, toxins, breakouts, and pollutants. It also reduces the aging signs. By providing a relaxing feeling, this essential oil promotes hair follicles and prevents hair loss.
When applied topically, cedarwood oil prevents bacteria, heal wounds, relieve joint pains, muscle pain, stimulate circulation, regulate menstruation.
You Will Need
- 3-drops of cedarwood oil
- Water
- A diffuser
How to use it?
- Include 3-drops of cedarwood oil in a diffuser with water.
- Switch on the diffuser and breathing in the soothing fragrance before sleeping.
Ylang Ylang Oil
Ylang Ylang essential oil is an extract from steamed distillate flowers called Cananga odorata botanical. There are five different classifications of Ylang Ylang essential oil. Different Ylang Yalng oil is distilled at different fractionation.
This essential oil is commonly utilized in aromatherapy as it helps to soothe stress, anxiety, sleeplessness, sadness, and tension. Its aphrodisiac qualities are simplified to increase libido and promote the desire of the couple.
The Ylang Ylang essential oil is also used in cosmetics and applied topically to treat many skin and hair conditions. It reduces irritation and inflammations. This oil promote sleep by enhancing circulation, restoring every function, limiting infections.
Using Ylang Ylang essential oil before sleep reduces stress, regulate blood pressure, and heart rate.
You Will Need
2-3 drops of Ylang Ylang essential oil
How to use it?
- Pour some Ylang Ylang essential oil in over your pillow before sleeping.
- You can also rub one drop of this essential oil over your wrists.
- If you feel sensitivity to the skin, then mix this essential oil with a carrier oil such as olive oil or coconut oil.
Sandalwood Essential Oil
The sandalwood essential oil provides a woody, rich, earthy scent. It is popular in ancient history for anxiety relief and relaxation. Scientific research shows that sandalwood works effectively for relieving stress symptoms. Research has shown it can have good sedative effects, lower wakefulness, and raise the non-REM sleep.
It is important to remember that sandalwood has been shown to raise alertness and wakefulness even after relaxing the body. Everyone has different effects of sandalwood essential oils.
How to use it?
- Sandalwood oil can be inhaled by pouring a few drops in the diffuser.
- You can also use it by pouring a few drops in the simmering water.
- Or take a warm bath containing sandalwood essential oil before sleep.
Roman Chamomile Oil
During ancient Rome, Roman chamomile was utilized to help the soldiers to increase their courage during war. From ancient times, this essential oil has become famous for its sweet and soothing nature. Its unique floral fragrance and the chemical compounds are known for soothing capacities.
The chemical profile of roman chamomile provides calming and soothing effects. It also boosts immune functions. Inhaling this essential oil provide calming effects from a stressful day.
You Will Need
- 3-drops of Roman chamomile oil
- A diffuser
- Water
How to do it?
- Include 3-drops of Roman chamomile oil in the diffuser containing water.
- Turn on the diffuser and inhale the essential oil.
- You can also pour one drop of chamomile oil over the pillow and inhale it during sleep.
- Take a bath containing 15-20 drops of chamomile oil before sleeping.
Jasmine Oil
Jasmine essential oil also provides deep sleep and relaxation. It is an extract from the white flowers of the jasmine plant. It is also known as Jasminum Officinale. This flower is originated from Iran but presently grown in tropical climates.
For centuries, the jasmine oil is famous for its romantic and sweet fragrance. It is the world’s best-known perfume.
There is evidence that aromatherapy works effectively to lower depressive symptoms. According to a study, jasmine essential oil, when compared to a placebo, the jasmine oil raises the behavioral arousal. It also regulates blood oxygen, blood pressure, and breathing rate. It relieves depression and improves sleep.
You Will Need
- 2-3 drops of jasmine oil
- 1-2 teaspoons of any carrier oil
How to use it?
- Mix the jasmine oil and carrier oil and do massage your head.
- You can also take a bath containing jasmine oil.
Bergamot Oil
Bergamot essential oil helps to lower stress and anxiety at the biochemical level, mentioned by a 2011 study issued in Phytotherapy Research. During animal research, bergamot essential oil increased neurotransmitter named gamma-aminobutyric acid, which was produced by the body to strengthen nerve capacity.
The bergamot essential also works best for inducing relaxing sleep.
You Will Need
- 3-4 drops of bergamot oil
- A diffuser
- Water
How to use it?
- Include 3-4 drops of bergamot oil in diffuser containing water.
- Switch on the diffuser and breath in the bergamot aroma.
Marjoram Oil
Marjoram oil is commonly known for its spicy abilities. This essential oil is a unique cooking additive with different inner and external benefits. The herbaceous flavoring marjoram oil can be added in dressings, stews, meat dishes, and soups.
Apart from culinary advantages, marjoram can be utilized for promoting sound sleep. It supports the immune system and cardiovascular health. Marjoram oil is also utilized topically for its calming qualities.
You Will Need
- 3-4 drops of marjoram oil
- Water
- A diffuser
How to use it?
- Include 3-4 drops of marjoram oil in a diffuser containing water.
- Turn on the diffuser and breath pleasant aroma.
Vanilla Essential Oil
The vanilla essential oil also helps to induce good sleep and relaxation. The vanilla essential oil extraction is different from other essential oils, which are produced from steam distillation, expeller, and cold pressing. Vanilla bean pods cannot be used in these extraction methods. Therefore, there is not a pure vanilla essential oil.
Vanilla is also widely known to provide calming effects, which produce a positive link and promote happy and warm feelings.
As it provides a relaxing sensation, it is used in many body products and bath.
Vanilla works well for both mental and physical health and relaxation. It calms the brain and relieves tension.
You can use this essential oil in a diffuser or bath.
Other Tips to Boost Sleep
- Avoid taking caffeine before sleeping.
- Eat your meal early, and do not make late.
- Do yoga and meditations.
- Avoid using phones, Tv, and laptops in bed.
- Follow a bedtime ritual, which helps your body to sleep like a warm bath or comfortable clothes.Â
Dosage
One of the most known essential producers suggest the following instructions:
- Begin with less possible doses like 1-2 drops and raise the dosage as required.
- For internal usage, the required dose is 1-5 drops, depending on the blend of oil.
- Using extra essential oil is considered an unsafe idea. At some point, it may affect your health. It is advised to utilize a small dosage every 4-6 hours.
- Do not use more than 20 drops in every 24 hours.
- Make sure to utilize the essential oils under the observation of experts.
Risks and Warnings
It is necessary to use essential oils with caution. Before using these, try doing a patch test or inhaling a few minutes and check how you feel. If you feel the essential oil is strong, then dilute it with other carrier oils. Wait for 24 hours to see the effects on your health. If you get any side effects, then avoid or change the essential oil. You can notice the side effects of nausea and stomach upset. Pregnant women and breastfeeding women should be cautious while using essential oils.