15 ESSENTIAL OILS FOR SLEEP AND RELAXATION

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Since the dawn of time, essential oils for sleep have been used to naturally and successfully treat a wide range of illnesses, including sleep disorders. The historical “Yellow Emperor’s Classic of Internal Medicine,” which was completed in 2697 BC, contains the earliest evidence of essential oil use. It highlights the characteristics and medical applications of more than 300 different plants.

Hippocrates (460–377 BC), regarded as The Father of Medicine, recorded more than 200 different herbs during his lifetime more than two thousand years later. Using herbs like fennel, parsley, hypericum, and valerian internally and baths, massage, and infusions to treat patients, he created treatments for insomnia that are still widely used in modern teas and essential oils.

How Do Essential Oils Promote Better Sleep?

Research states that people who don’t get enough sleep are also more likely to develop chronic illnesses, die earlier, have lower quality of life, and be less productive. Variable sleep cycles are essential for processing memories and putting the body into a relaxed state during the night. This aids in healing the mental, physical, and spiritual damage caused by the day. But if you are dealing with a chronic condition, it is best to see your doctor before going to the herbalist before you run out and buy essential oils.

When everything is in order and you want to get a better night’s sleep, essential oils are a great option. According to studies, people who are trying to maintain a healthy weight gain weight that is unintended and unhealthy. A study found that compared to those who slept seven to nine hours per night, those who slept less than six hours were nearly 30% more likely to develop obesity. To make matters worse, those who slept less also had higher levels of ghrelin, a hormone that increases appetite.

We’ve put together a list of fifteen essential oils for sleep to help you get the same advantages and sleep soundly tonight.

1. Sweet Marjoram 

You benefit from using sweet marjoram essential oil if you work the night shift or do all nighters very often. In a study, it was discovered that it improved the sleep quality of people working monthly rotating night shifts who had biological circadian confusion due to irregular day and night sleep cycles. The compound’s linalool, which stabilises the cardiovascular system, and linalyl acetate, which fosters calm, serve as the scientific evidence.

How to use: Place a few drops on a cotton ball and place them next to your pillow and you’ll be drifting to sleep day or night.

2. Lavender

Lavender is most likely the first essential oil that comes to mind when thinking about a natural sleep aid. This magical purple plant, which has been shown to lower blood pressure, heart rate, and skin temperature in order to calm the nervous system, can also promote hair growth, treat itchy dandruff, and help with skin conditions like fine lines, wrinkles, and chapped lips.

How to use: To feel and look renewed when you wake up, massage your nails, any fine lines, and your scalp with a few drops of olive, jojoba, or coconut oil before bed.

3. Ylang-Ylang

Pronounced as EE-lang, the Cananga tree’s delicate EE-lang blooms yield a sweet-scented oil that has been shown to reduce hypertension, lower blood pressure, and lower symptoms of stress and anxiety. On the night of the wedding, Indonesian newlyweds scatter petals on their beds to balance the energies of the male and female, encourage focus, and bring peace.

How to use: Ylang-ylang oil shouldn’t be applied directly to the skin, but you can add a few drops to an unscented moisturiser or mix it with a base oil for a soothing, sweet floral scent.

4. Frankincense

Frankincense is arguably one of the world’s most well-known aromatic herbs, dating back to ancient times. Its sweet, woodsy scent, which is derived from the resin of the Boswellia sacra tree, has been shown in numerous studies to reduce stress and promote deeper sleep in patients.

How to use: To relieve stress and tension after a challenging day, combine a few drops with avocado oil and massage your shoulders and chest. Then, get into a warm bath.

5. Bergamot

The sweet-smelling oil, which is a member of the citrus family, has been used to promote calmness by the Italians for centuries. Numerous studies have shown that bergamot reduces psychological stress response, lowers blood pressure, and lowers heart rate and cortisol, which are frequently spiked by anxiety. This is in contrast to most citrus oils, which can stimulate the senses. This encourages better sleep as a result.

How to use: Although this oil can be applied topically, diffuser use is recommended because bergamot is photosensitive and increases skin’s sensitivity to sunlight.

6. Rose Geranium

The rose geranium’s pink petals, which can be found in gardens all over the world, have practical uses in addition to aesthetic ones. Its essential oil eases stress, promotes better sleep, and uplifts the spirit. The essential oil can perform a double duty by aiding in lymphatic and immune system cleansing.

How to use: To open pores, stimulate the lymphatic system, and help you fall asleep peacefully at night, mix a few drops of rose geranium essential oil with facial cream.

7. Cedarwood

Ailments of the skin and scalp have long been treated with cedarwood oil. Cedrol, an important component of the essential oil, has recently been shown to be a potent sedative. It eases anxiety and hypertension while lowering heart rate and blood pressure. Another study found that adults with dementia who had cedarwood-infused towels placed close to their pillows slept longer and were less likely to wake up early in the morning.

How to use: Cedarwood diffuses a woodsy, earthy scent that is ideal for a diffuser.

8. Jasmine

Unbelievably, jasmine smells have been shown to be just as effective at reducing anxiety as sedatives or sleeping pills. The ancient blooming beauty has a chemical structure that is similar to that of prescription sleeping pills, but without the groggy side effects. Anxiety, depression, and panic attacks can all be effectively treated with jasmine essential oil.

How to use: Due to its gentleness when applied directly to the skin and its numerous uses, this oil is one that you should always have on hand. To make your clothes smell divine and provide a therapeutic scent all day, put a few drops on a washcloth and throw it in the dryer.

9. Juniper

The ancient civilizations used juniper berries, another of the oldest and most useful essential oils, for thousands of years to treat just about anything, flavour food, and, starting in the seventh century, flavour gin! It is frequently used to treat a variety of health issues, such as exhaustion, nervous exhaustion, and menstrual problems. This makes it a fantastic option for women.

How to use: To encourage restful, deep sleep, juniper oil is best diffused with lavender or Roman chamomile.

10. Rose

Rose oil has been prized for centuries and is used to treat a wide range of conditions, including scarring, rashes on the skin and scalp, depression, grief, and tension and nervous stress. Additionally, it relaxes the body and reduces pain, which makes getting into a deep sleep simple.

How to use: Apply it directly to the skin, diffuse it, mix it with moisturisers or carrier oils, etc. Rose oil can be used in a variety of ways, just like the ailments it treats; there is no right or wrong way to use it.

11. Neroli

The blossom of a bitter orange tree is the source of neroli oil, a sleep-promoting essential oil that is frequently overlooked. Today, both men’s and women’s perfumes frequently use its spicy, citrus scent as a base. When combined with lavender or chamomile, this oil offers additional scent and therapeutic benefits.

How to use: Diffusing neroli on its own can lower blood pressure and stress, especially in women.

12. Roman Chamomile 

Roman chamomile, a similarly well-documented ancient oil, got its name from its use in lulling the Roman Empire to sleep. For children in particular, this oil works wonders for reducing nightmares, anxiety, and insomnia. According to some studies, using this essential oil may help with general daytime functioning and reduce daytime fatigue.

How to use: Diffuse a few drops of Roman chamomile and lavender in your child’s room to encourage peaceful dreams. Let the mist last all night.

13. Clary Sage

Despite the fact that they are related, only buy a sage plant if you intend to cook with it. Clary sage essential oil is well-known for its capacity to reduce stress and for having a pleasant scent. It has been shown to have antidepressant effects for menopausal women when inhaled and can help with relaxation, emotional stability, PMS relief, and menopausal women’s depression.

How to use: For a peaceful, deep sleep, add a few drops to a steaming mug of hot water and take a deep breath before bed.

14. Valerian

Valerian root is most likely listed among the ingredients in calming herbal teas. In a recent study, it was discovered that valerian extract significantly raised the delta and theta activity in the brain, which regulates drowsiness and deep sleep, while simultaneously lowering beta activity. In other words, valerian oil can make it easier for you to fall asleep and enhance the quality of your sleep. Please, yes!

How to use: Before going to bed, blend with a carrier oil and massage the bottoms of your feet to encourage harmony and peace.

15. Peppermint 

Due to its calming anti-inflammatory properties and familiar, comforting scent, peppermint essential oil is a favourite among many people. It is frequently used to treat a variety of internal and external problems, including colds, muscle aches, Irritable Bowel Syndrome, appetite suppression, and headache relief.

How to use: Apply a dab under your nose, to your wrists, or to your abdomen before bed for a sensory-healing treat that lasts all night.

Extra Tip for Better Sleep

As great as essential oils are for an all-natural cure for insomnia and waking up feeling refreshed, nothing will likely help you sleep well if your mattress is old and worn out until you buy mattress online and replace yo old mattress  for a new one.

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