Everyone knows just how powerful our sense of smell can be. Many scents can trigger memories or emotions for us too.
If you look at the ancient craft of aromatherapy, you will understand ancient civilizations, including the Egyptians, Romans and the Chinese would frequently burn incense or essential oils.
The unique thing about this practice is that our ancestors were not wrong. Our sense of smell is linked directly to the thalamus in the brain.
This area processes all the sensory data and sends it to different parts of the brain, which then trigger our reactions.
However, the sense of smell is the only one that directly goes to the memory and emotion center in the brain.
That’s why certain scents, like freshly baked cookies, clean laundry, oranges, or more, can remind us so strongly of our childhoods, summer days, or even the fall season.
Seeing this factor, the effect of essential oils and aromatherapy in other areas was also considered. Data found that certain essential oils can be used for sleep.
A study in 2016 highlighted that simple inhalation of essential oils could improve the quality of sleep that one gets to enjoy.
Coincidentally, better sleep quality is directly linked with improved quality of life as well.
So, if you have been having trouble falling asleep lately, it might be beneficial to try using some essential oils for sleep.
8 Essential Oils For Sleep And Relaxation
When it comes to buying essential oils, you will see that there are oils for almost every plant, flower, fruit, herb, and spice.
For beginners, it can be hard to know which scents to try and which ones to buy. Luckily, we’re here to help and the following are some of the best essential oils for sleep:
1. Lavender Essential Oil
Lavender is one of the best essential oils for inducing sleep as it immediately calms down the nervous system.
It also lowers blood pressure and the heart rate and makes it easier to transition into sleep.
Lavender can also be used to help with mild insomnia and anxious thoughts.
2. Rose Essential Oil
Rose has a soothing scent to it that can help reduce stress and makes one calmer.
It has also been known to improve the quality of sleep, making one more likely to sleep through the night.
It can also help with mild cases of insomnia, and when used before bedtime, can make it very easy to fall asleep.
3. Vanilla Essential Oil
Vanilla has an appealing scent that can have sedative qualities. This quality has been studied extensively.
It is known to reduce restlessness and hyperactivity as well as lowering blood pressure and regulating the nervous system.
It is also known to have a tranquilizing effect, making it easier for one to go to sleep at night.
4. Roman Chamomile Essential Oil
Chamomile has long been known to induce sleep, but Roman chamomile oil is the better variant to get. It effectively relieves one of insomnia by lowering anxiety.
Data has also highlighted that Roman chamomile can help one fall into a deep, restful sleep. It can also be very helpful in reducing nightmares by calming the brain.
5. Jasmine Essential Oil
Light, delicate and sweet, Jasmine essential oil is great for promoting sleep. It can effectively cut down restless sleeping and improve the quality of sleep.
For some people, jasmine oil worked better at inducing sleep than lavender did. It also improves alertness and reduces stress and anxiety.
6. Clary Sage Essential Oil
Clary sage oil is also a great sleeping aid as it has antidepressant qualities.
It also works well as an anti-inflammatory agent, regulates the nervous system and relaxes the body, helping one to fall asleep easily.
It also alleviates anxiety and reduces the effects of stress in the body.
7. Sandalwood Essential Oil
Known to have an earthy and rich scent, sandalwood oil is perfect as it eases anxiety, reduces stress, and helps you to relax.
The sedative qualities of this oil ensure that you have reduced wakefulness and also better quality of non-REM based sleep cycles.
8. Cedarwood Essential Oil
Another essential oil that has an earthy, woodsy smell, cedarwood oil, is also known to improve the quality of sleep.
It relaxes the nervous system while also improving brain function. It also regulates the mood of a person, making one feel more relaxed.
Taking it before bed can help to calm you down to prepare for sleep.
How To Use Essential Oils For Sleep
Now that you know the best essential oils that you can use for sleep, you also need to know how to use them properly.
Improper usage can mean that you don’t get the benefits that these oils can offer you.
The following are some simple and easy ways that you can make the most of these essential oils for sleep:
Adding To Bath Water
Taking a bath with some essential oils can be a great way to get relaxing and sleep-inducing effects of your favorite oils.
All you have to do is add a few drops to the warm bath water and soak in it. Make sure to take a bath at least 90 minutes before you head to bed.
Using A Diffuser
You can inhale the oil by using a diffuser. Diffusers will effectively disperse the oils in your room.
Using one is simple and easy, and you can add a few drops to a certain amount of water for it.
Remember to follow the manufacturer instructions for the diffuser model you are using.
Making A Spray Mist
A spray mist can be helpful to spritz the oils around the room or on your bed linens.
All you need to do is add four drops of your chosen essential oil to every ½ cup of water. Spray generously and prepare for bedtime.
Applying Directly To The Body
Essential oils can also be applied to the body on pressure points such as the wrist or behind the ears. However, care must be taken.
Undiluted essential oils can be very potent and harm your skin. It’s best to dilute them in carrier oils first before use.
With the help of these tips and suggestions for essential oils for sleep, you can improve your quality of sleep easily!
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