Are you too wound up at the end of the day to fall asleep?
Is your mind buzzing, still in problem-solving mode? Lack of sleep affects our well being, leaving us frazzled and groggy, and can wreak havoc with our mood, motivation, concentration, and memory, resulting in increased errors and accidents.
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.
This is the oldest area of the brain. It deals with emotional and psychological responses.
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 skin is relatively permeable to fat soluble substances and relatively impermeable to water soluble substances. Essential oil molecules are so minute that when they are applied to the skin; they are able to pass through the strateum corneum (the outer layer of the epidermis). From here the oil molecule passes through dermis, into the capillaries and into the bloodstream.
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:
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
A bedtime ritual to disengage before bedtime will give you a better chance of falling asleep and staying asleep. Create your own ritual by adding a couple of these ideas along with one of the essential oil tipsabove:
- 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
These essential oils can help calm your nervous system within seconds, relax your muscles, and soothe you into a blissful sleep, all with no side effects.
Choose among these plant-based remedies by their therapeutic properties and by how pleasing they are to your senses.
Lavender is a natural sedative for the central nervous system. It can help you fall asleep, and if you keep a bottle of lavender oil by your bedside, you can inhale the aroma to help you get back to sleep if you wake up in the middle of the night. Lavender can ease the tendency to worry and soothe sore muscles as well.
Shop for Roman Chamomile Essential Oil
Roman chamomile is known as a central nervous system sedative. It eases anxiety and promotes calm.
Marjoram, with its herbaceous, medicinal aroma, can be used to relax sore muscles and relieve muscle cramps. It helps bring on sleepiness as well.
Bergamot is the scent in Earl Grey Tea. Its citrus scent is uplifting, but calming at the same time.
It can help you go to bed with a lighter heart.
Shop for Neroli Essential Oil
Made from orange blossoms, the potent fragrance of neroli can help you relax immediately and give relief from muscle cramps and anxiety.
Rock rose oil contains a mood enhancer that reduces stress, balances mood swings, and centers the emotions, instilling peaceful feelings.
Rock rose works by balancing hormone secretions in the adrenal glands, relieving adrenal fatigue and depression, and encouraging positive thoughts.
Another citrus oil, tangerine’s intense, sweet aroma is calming and helps bring on sleep.
Shop for Jasmine Essential Oil
The floral scent of jasmine oil acts as a sedative. It’s as calming as valium, without the side effects—and it smells divine.
Shop for Vetiver Essential Oil
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.
Shop for Sandalwood Essential Oil
Rich, sweet sandalwood oil is deeply grounding and helps ease stress, bringing a sense of inner peace.
Shop for Himalayan Cedarwood Essential Oil
This strong, woody scent is grounding and calming; Himalayan
cedarwood is said to have sedative properties.
Shop for Vanilla Essential Oil
The rich, sweet scent that comes from vanilla pods is grounding and can help you feel tranquil and relaxed.
Leah Morgan,Clinical Aromatherapist & Healingscents Founder