Do you know it’s recommended that every adult should get seven or more hours of sleep at night? Research shows that smell affects sleep, so if you include certain essential oils into your routine at bedtime, it can help you sleep better.
I find the best way to use essential oils to help me get a full night, undisturbed sleep is by diffusing essential oils targeted towards sleep.
According to Amerisleep, “certain fragrances may have a calming effect. Your olfactory nerve receptors located in the mucus of your nasal cavity are responsible for relaying sensory data to the brain. When you smell certain fragrances, your olfactory receptors send calming signals to your brain, which help prepare your body for a restful sleep.
The molecular mechanism of the botanical constituents of some plant materials may be similar to some commonly used sleep medicines.
However, it is important to remember that many essential oils are adaptogens, which means they adapt to people differently. A particular kind of oil may have a calming effect on some and a stimulating effect on others. For example, specific kinds of oil like jasmine and lavender are known to be sleep-inducing, while the citrusy fragrance of tangerine and lemongrass are refreshing and rejuvenating.”
There’s no substitution for a good night's sleep, as anyone who has suffered from insomnia knows. Essential oils are a natural way used in the right way and proportions, and can aid you to get in a comfortable dreamland!
Here are some individual oils that may help calm and relax, allowing you to get some sleep:
Lavender - works to calm anxiety and offers sedative effects. It may
not only help you to fall asleep but may also help you to spend more
quality time in deep, slow-wave sleep.
Chamomile - is known to be calming, reducing stress.
Bergamot - can lower your heart rate and blood pressure and
help with anxiety and stress, allowing you to get to sleep.
Clary Sage - is a natural sedative and may reduce your cortisol
levels, which is known as the stress hormone.
Valerian - has been shown to reduce anxiety, which can help
you to fall asleep and stay asleep longer.
Sandalwood - can aid in relaxation and calm anxiety. It is also
known to have sedative effects.
Ylang Ylang - is also known as a sedative and can have calming
effects to relieve anxiety.
Jasmine - has been shown to help with restless sleeping,
improving the quality of your sleep.
Frankincense - may promote relaxation to calm you, helping
you to fall asleep.
If your having trouble sleeping due to a stuffy nose or other mild symptoms of a cold or allergies, you may want to try these essential oils:
Peppermint - has anti-inflammatory properties. It may help
you to clear your nose and airways, reducing snoring and
symptoms of mild sleep apnea.
Eucalyptus - can also help to clear your sinuses and airways.
It has been shown to break up mucus in your airways and sinuses,
which can help you to breathe easier and get to sleep. Eucalyptus oil
is an ingredient in over the counter chest rubs used for colds.
Here is some more information about the individual oils above, including their aroma and what other oils you can mix with them for blends.
Lavender - has an aroma of Floral. It mixes well with Lemongrass,
Peppermint, Marjoram, and Tea Tree oils
Chamomile - has an aroma of Intense sweet, delightful. It mixes
well with Bergamot, Grapefruit, Lemon, and Tea Tree oils
Bergamot - has an aroma of Sweet, fruity. It mixes well with
Lavender, Nutmeg, Citrus Oils
Clary Sage - has an aroma of Herbaceous lavender-like. It mixes
well with Frankincense, Patchouli, Lime, and Pine oils.
Valerian - has an aroma of deeply musky, and earthy. It mixes
well with Chamomile, Patchouli, Lavender, Cedar wood,
Sweet Orange and Mandarin oils.
Sandalwood - has an aroma of Beautiful woodsy, sweet. It mixes
well with Rose, Lavender, and Vetiver oils
Ylang Ylang - has a Pleasant, floral aroma. It mixes well with
Citrus Oils, Clove, Jasmine, Patchouli, and Rose oils.
Jasmine - has an aroma of sweetness. It mixes well with Bergamot,
clary sage, clove, coriander, ginger, grapefruit, lemon, mandarin,
neroli, orange, palmarosa, patchouli, petitgrain, rose, sandalwood,
and ylang ylang oils.
Frankincense - has an aroma of Mild camphor and citrus. It mixes
well with Balsam Fir Needle, Myrrh, Orange, and Sandalwood oils
Peppermint - has an aroma of Fresh, strong mint. It mixes well
with Eucalyptus, Juniper Berry, Pine, Rosemary oils
Eucalyptus - has an aroma of Strong aromatic, camphoraceous.
It mixes well with Cedar wood, Cypress, Rosemary, and Thyme oils
On Thursday I will list the blends that I’ve gathered from my little book of essential oils.
Disclaimer:
The information on Essential Oils by Christel is provided for informational purposes only. It is not intended to be substituted for the advice provided by your doctor or other health care professional.
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