12 Essential Oils to help you Sleep
Are you too wound up at the end of the day to fall asleep?
It’s essential to restore our cells overnight with deep, good quality sleep.
About 45% of the world’s population is not sleeping well at night, according to the World Association of Sleep Medicine. Chronic insomnia is a condition that requires specific treatment, but if you only experience occasional trouble falling asleep or staying asleep, try these holistic solutions:
5 ways to use ESSENTIAL OILS to help you Sleep
When essential oils are inhaled, the molecules rise to the top of the nose and meet the olfactory mucous membrane.
The olfactory membrane has thousands of receptors that identify the smell and thus, the sensory stimulation is sent through the olfactory bulb, which acts as an amplifier, through the olfactory nerve into the limbic system of the brain.
Diffusing and Inhaling Essential Oils to Help you Sleep:
- Diffuse a selected essential oil (or blend) in a diffuser (for safety and health reasons do not use candle diffusers) about an hour before bedtime. We recommend an ultrasonic, cold mist diffuser with an automatic shut-off.
- Add a drop of essential oil to a cotton ball and tuck it into your pillow case
2. Dermal Absorption:
The larger the area of skin that is covered, the more essential oils will be absorbed. The permeability of the skin is also a factor. Thinner skin eg: skin behind the ears and the inside of the wrists are very permeable. The palms of the hands and feet, armpits and scalp will more readily absorb oil molecules than the arms, legs, belly, back etc.
The other factor to consider when applying essential oils to the skin is the viscosity of the carrier oil in which the oil is diluted. Sweet Almond and Grapeseed Oil are less viscous and will penetrate the skin more easily than thicker Olive or Avocado oils.
Applying and Bathing with Essential Oils to Help you Sleep:
3. Dilute your selected essential oil(s), or try Sweet Dreams Synergy Blend in a carrier oil (any oil or lotion) in a ratio of 1-2 drops per tsp of carrier oil and massage gently into your neck, arms, belly, or feet.
4. Combine 8-12 drops of essential oil or a blend of essential oils with 1 tablespoon of a carrier oil of your choice and add to a full bath.
5. Apply Sweet Dreams Roll On Therapy (pre-blended essential oils with carrier oils) directly to pulse points.
OTHER TIPS FOR A GOOD NIGHT’S SLEEP
- Going to bed and rising at the same time every day keeps your body clock regular.
- Intentionally let go of your "problem-solving self" an hour before bed. Avoid screentime.
- Enjoy a cup of relaxing herbal tea like chamomile.
- Write in your gratitude journal.
- 10 minutes of deep breathing or meditation.
12 ESSENTIAL OILS FOR A DEEP SLEEP
Choose among these plant-based remedies by their therapeutic properties and by how pleasing they are to your senses.
Shop for Roman Chamomile Essential Oil
It can help you go to bed with a lighter heart.
Rock rose works by balancing hormone secretions in the adrenal glands, relieving adrenal fatigue and depression, and encouraging positive thoughts.
The floral scent of jasmine oil acts as a sedative. It’s as calming as valium, without the side effects—and it smells divine.
Vetiver is a delightful, relaxing earthy essential oil with a sweet, sensual aroma.
Keep vetiver essential oil on your nightstand for fast relief from mental overload or tension in the body, like restless leg syndrome.
Rich, sweet sandalwood oil is deeply grounding and helps ease stress, bringing a sense of inner peace.
cedarwood is said to have sedative properties.
Leah Morgan, Clinical Aromatherapist & Healingscents Founder