7 Essential oils for better sleep

7 Essential oils for better sleep

Sleep problems have been aroused in greater numbers as modernization increased. A changed lifestyle and more and more use of technology hampered the traditional ways of people's living. 

However the body doesn't need modernization, the requirements of the body are not technologies but the older ways which have been fixed from birth to death. 

People today find a lot of difficulties while achieving proper sleep in an adequate amount. Even if they sleep, the quality of sleep is not to its par, neither is the time sufficient to fix all the issues and complete a good sleep in the same place. 

We all are aware of the disorders caused by insufficient sleep or by sleep deprivation. People have faced several physical as well as mental and cognitive disturbances in their regular day to day life due to insufficient sleep. 

Not only health issues but sleep deprivation is also seen as the cause of less productivity in many nations although they have increased the number of working hours. 

The logic behind this is an increased number of working hours give the working people decreased or reduced sleep hygiene which ultimately leads them to be less productive despite having a good time to work.

People come up with more and more ways to achieve the required sleep needed by the body. Such a way is the use of essential oils. Essential oils are natural products that are extracted from the respective plants by the method of steam distillation (plants for bedroom atmosphere).

 Don't trust it? Well, read the article to find all the secrets between the use of essential oils and their powers to exhibit the quality of sleep. 

You can now say no to all those medications and prescriptions that are lengthy processes that help you sleep soundly. 

Reports have been suggested that sleeping is increased with the help of essential oils where people have been found stating that essential oils help them to sleep through deep waves without any disturbances. 

Lavender oil

Lavender, also scientifically known as Lavandula Angustifolia, is used highly in medicinal and wellness products as a herb. 

It is one of the most versatile essential oils that helps in reducing anxiety and stress by alleviating sensations in the body, and also helps in curing inflammation. 

Lavender has the properties which are required to cure insomnia in patients. There are certain report theories which have studied that inhalation of lavender oil has been helpful to every 9 out of 10 people (Isn't this a considerable number?) 

It shows controlled anxiety level and stress management properties in people, usually, people comment that they have been feeling calm, ordered and relaxed after the regular use of lavender oil. It also shows many sedative properties in it.

People recommend it based on their personal experiences, it should be inhaled only 2 to 3 drops every night. Lavender being a natural product doesn't pose any side effects however, it is suggested that you do a patch test before any fix application.

Lavender oil

Chamomile oil

Chamomile oil was prescribed first by doctors in the form of medicinal prescription to control the anxiety level. The extract of chamomile has been assessed as the short term treatment for controlling anxiety problems. 

The medicinal properties in them help to calm down the nerves and tension in the body.  It regulates the proper flow of blood in the body. Chamomile has been effective in the reduction of Generalized anxiety disorder (GAD), but it is a slow pacing essential oil. 

Study reports show that the effects can be seen in the period of 7 to 9 weeks. More than 50 per cent of users have tested positive responses towards the usage of chamomile oil. It also increases the morning cortisol level in the body.

Rosemary oil

Rosemary oil doesn't have any science-backed theory but many incidents have made rosemary oil good to inhale before sleeping. 

Rosemary oil can enter the body directly with breathing alone. It helps by preventing the breakdown of acetylcholine, the chemical responsible for memory storage of the brain. 

Since the brain remembers a lot with the inhale of rosemary oil, it eventually helps the body to feel at ease and gives a soothing feeling essential to fall asleep as. well.

Eucalyptus oil

Eucalyptus oil on its own has a strong fragrance of mint and is a natural remedy to the problems of restlessness, narcolepsy and dizziness. It is also believed that eucalyptus oil helps in easing our problem of sleep apnea.

Eucalyptus releases vapours that are naturally cool and calming (calming bedroom ideas), the vapours are so powerful that even 4 to 5 drops of eucalyptus oil on inhalation clear the nose blockages giving you a sound sleep throughout the night.

Eucalyptus oil has the components of a-pinene, b-pinene and limonene, the key components that boost good sleep by removing stress and regulating blood flow. The scent of eucalyptus oil is good to relieve mental exhaustion. 

You can apply a few drops of the oil directly on the fidgeting parts of the body in diluted form. It helps to soothe the pain and is one of the best medicinal remedies for people who suffer restless leg syndrome. Eucalyptus oil controls breathing and shows uninterrupted sleep. 

Eucalyptus oil

Valerian oil

Valerian oil is used to kill stress, anxiety and fear levels in people by simply giving a relaxingly smooth feeling. Though there is no scientific evidence to support the theory, people still find it useful when it comes to dealing with sleep disorders. The strong odour of Valeria oil helps to increase the strength of the brain and nervous system.

Bergamot oil

Bergamot oil is from the family of citrus oils but dies the opposite way. Citrus oils are known as energizers to the human body, while bergamot oil calms down body movements. 

The application or inhalation of the bergamot oil slows down the heart rates, lowering the blood pressure level. Both slow heart rate and lower blood pressure are essential when you are preparing your body to sleep. 

Also, the cool sensation of this oil helps the body to reach moderate body temperature and you experience uninterrupted sleep which is best in the quality.

Cedarwood oil

Cedarwood oil has many properties similar to lavender oil and hence does the same things which are done by lavender oil. 

However, it is more powerful in helping the body to release serotonin and melatonin hormones. The increased secretion of these hormones stimulates the process of detoxification of the blood and provides body soft sensations. 

The strong odour of the cedarwood oil lasts up to 4 to 5 hours. It also has sedative properties and treats insomnia, medically proven it has helped to overcome the problems of sound sleep if it is used continuously every night for 4 to 5 weeks.

All of the above-mentioned essential oils show results in a period of 3 to 9 weeks, where some are fast working while some show results at a very slow pace. So, make sure you prepare yourself to be patient before using these essential oils.

Peppermint oil    

Peppermint oil, another one of the essential oils, has been useful in getting a night of good sleep. It has the medicinal properties of menthol, menthone and limonene. 

Out of which menthol is used to provide a cool sensational feeling to the body that helps in reducing pain as well as regulates the blood flow. The rest of the two properties have different roles in fixing the good sleep required by the body.

Peppermint oil

How to use essential oils for sleep?

The power factor about the essential oils is that it helps in sleeping by increasing the circadian rhythm with its smell. The fragrance of the essential oils helps people to relax their nerves and muscles. 

People have experienced the aromatic effects of essential oils while sleeping. They have supported the fact that the fragrance of essential oils have helped them to feel calm and relaxed. 

There have been numerous ways by which essential oils have been used however we are going to see a few of them which are quite common. You can use essential oils at the beginning of the day by just applying them on your wrists, palms behind your neck or the sole of your feet. 

These points of your body are quite accessible and let you inhale the fragrance of essential oils quite frequently throughout the day. During the bedtime routine, you can put these essential oils behind your neck or on your palm and enjoy a sound sleep.

Some essential oils can be directly applied as moisturizers on the skin like lavender oil. If you don't want the smell to last longer after your sleep hours, you can inhale these essential oils by taking 2 to 3 drops of diluted essential oils on any cloth (preferably clothes that have more absorbing properties like cotton) and inhale them directly. 

There are two important steps to remember while using essential oils.

Dilute the essential oils

Essential oils come in concentrated form and have a high pH value, application of such oils directly on the skin causes irritated skin, some people have experienced burns and rashes. 

The precaution to this is diluting the essential oils with help of mild oils or also known as carrier oils.  Oils such as jojoba oil, extra Virgin olive oil, gooseberry oil or coconut oil acts great as carrier oils.

You should mix carrier oils on a per tablespoon basis and essential oils on a per teaspoon basis i.e. 1 teaspoon of essential oils should be diluted with 1 tablespoon of mild oil.

Don't apply it to sensitive skin

Never apply these oils to any sensitive region of your body. The skin on the parts like under your eyes, under armpits, private part regions etc have sensitive skin compared to the skin on other parts. The high pH value of essential oils can cause allergies to these parts (calm your allergies)

Application of essential oils on the palm and sole of the feet is considered best.

You can also use essential oils as diffusers in your bedroom to help you have a good sleep. Add a few drops of these oils to your diffuser before sleep so the fragrance gets scattered across the room. If you don't like diffusers, consider spreading a few drops on your bed and linen sheets so the fragrance is close to you while you sleep.

Are there any risks?        

Like any other medication, you should also be aware while using essential oils. Always remember to cross-check the expiry dates or avoid it completely if you see any fungus growing on them. 

The problem of fungus is not seen, but when you order it online be verified it's original and not any copy with chemicals in it. Keep them out of the reach of children as they may consume them.

Essential oils are used only externally, don't use them in any way that will be internal. Ingesting them is a big no in any form, don't use them in or around your eyes. Intake of the essential oils causes nausea, upset stomach and also vomiting.

Make sure you do a patch test before using it overall completely. Take a coin size amount and apply it to your wrists or your ankle joints. These places are good to do a patch test.

Leave them for at least 5 to 6 hours to check if any irritation is taking place. If you anyhow feel disturbed skin avoid the use of them completely.

 Pregnant or breastfeeding women should consult a doctor before using essential oils. The high concentration may be harmful to the baby in the womb as well as the baby feeding on the mother.

 There might be some unknown risks of using essential oils since every human body reacts differently to each external factor. However to our best knowledge the above-mentioned oils have very little chance to cause any irritation. 

If you still get any problems after usage of these oils, consider consulting your doctor immediately. Also in case your eyes accidentally get in contact with essential oils immediately consult your doctor.

We hope the above-mentioned information in the article has helped you.

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