Sleep problems have been aroused in more significant numbers as modernization increases. 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 are not technologies but the older ways 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 could be better; neither is the time sufficient to fix all the issues and complete a good sleep in the same place.
We are all aware of the disorders caused by insufficient sleep or sleep deprivation. People have faced several physical as well as mental and cognitive disturbances in their daily 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 gives the working people reduced sleep which ultimately leads them to be less productive despite having a good time working.
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 extracted from individual plants by steam distillation.
Don't trust it? Well, read the article to find all the secrets between using essential oils and their powers to exhibit sleep quality.
You can now say no to all those medications and prescriptions that are lengthy processes that help you sleep soundly.
Reports have 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, 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 reduce 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. NIH suggests 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 levels 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 soothing properties in it.
People recommend it based on their experiences, and it should be inhaled only 2 to 3 drops every night. Lavender, a natural product, doesn't pose any side effects; however, it is suggested that you do a patch test before any fix application.
Chamomile oil was prescribed first by doctors as a medicinal prescription to control anxiety levels. Chamomile extract has been assessed as a short-term treatment for controlling anxiety problems.
Their medicinal properties help to calm down the nerves and tension in the body. It regulates the proper flow of blood in the body. Chamomile has been influential in reducing Generalized anxiety disorder (GAD), but it is a slow-pacing essential oil.
More than 50 per cent of users have tested positive responses towards using chamomile oil. It also increases the morning cortisol level in the body.
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 by breathing alone. It helps by preventing the breakdown of acetylcholine, the chemical responsible for cognitive functioning in the brain.
Since the brain remembers a lot with the inhale of rosemary oil, it eventually helps the body feel at ease and gives a soothing feeling essential to falling asleep. Well.
Eucalyptus oil has a strong mint fragrance and is a natural remedy for the problems of restlessness, narcolepsy and dizziness. It is also believed that eucalyptus oil helps ease our sleep apnea problem.
Eucalyptus releases naturally cool and calming; the vapours are so potent 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 for relieving mental exhaustion.
You can apply a few drops of the oil directly on the fidgeting body parts in diluted form. It helps to soothe the pain and is one of the best medicinal remedies for people who suffer from restless leg syndrome. Eucalyptus oil controls breathing and shows uninterrupted sleep.
Valerian oil kills stress, anxiety and fear levels in people by simply giving a relaxingly smooth feeling. Though no scientific evidence supports the theory, people still find it helpful when dealing with sleep disorders. The pungent odour of Valeria oil helps to increase the strength of the brain and nervous system.
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 heart rates, lowering blood pressure levels. Both slow heart rate and lower blood pressure are essential when preparing your body for sleep.
Also, this oil's incredible sensation helps the body reach a moderate body temperature, and you experience uninterrupted sleep, which is the best in quality.
Cedarwood oil has many properties similar to lavender oil and hence does the same things 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 the body with soft sensations.
The pungent odour of the cedarwood oil lasts up to 4 to 5 hours. It also has soothing properties and treats insomnia; medically proven, it has helped to overcome good sleep problems if used continuously every night for 4 to 5 weeks.
All of the above-mentioned essential oils show results in 3 to 9 weeks, where some are fast working while some show results at a languid pace. So, make sure you prepare yourself to be patient before using these essential oils.
Peppermint oil, another one of the essential oils, has helped get a night of good sleep. It has the medicinal properties of menthol, menthone and limonene.
Menthol is used to provide a relaxed, 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.
How To Use Essential Oils For Sleep?
The power factor of essential oils is that it helps in sleeping by increasing the circadian rhythm with their smell. The fragrance of essential oils helps people to relax their nerves and muscles.
People have experienced the aromatic effects of essential oils while sleeping. They have supported that the fragrance of essential oils has helped them feel calm and relaxed.
There have been numerous ways by which essential oils have been used. However, we will see a few of them which are pretty standard. You can use essential oils at the beginning of the day by applying them on your wrists, palms, behind your neck or the sole of your feet.
These points of your body are pretty accessible and let you inhale the fragrance of essential oils quite frequently throughout the day. During bedtime, you can put these essential oils behind your neck or palm and enjoy a sound sleep.
Some essential oils, like lavender oil, can be directly applied as moisturizers on the skin. Suppose you don't want the smell to last longer after sleep. In that case, inhale these essential oils by taking 2 to 3 drops of diluted essential oils on any cloth (preferably clothes with more absorbing properties like cotton) and inhale them directly.
There are two critical steps to remember while using essential oils.
Dilute The Essential Oils
Essential oils come in concentrated form and have a high pH value; applying such oils directly on the skin causes irritated skin, and some people have experienced burns and rashes.
The precaution to this is diluting the essential oils with the help of mild oils or also known as carrier oils. Oils such as jojoba oil, extra Virgin olive oil, gooseberry oil or coconut oil act 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 your armpits, private part regions etc., is sensitive compared to the skin on other parts. The high pH value of essential oils can cause allergies to these parts.
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 sleep well. 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 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 entirely 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 essential oils causes nausea, upset stomach and also vomiting.
Make sure you do a patch test before using it overall wholly. Take a coin amount and apply it to your wrists or ankle joints. These places are good for doing a patch test.
Leave them for at least 5 to 6 hours to check if any irritation occurs. If you anyhow feel troubled skin avoid the use of them altogether.
If you still have problems after using these oils, consider consulting your doctor immediately. Also, if your eyes accidentally get in contact with essential oils, immediately consult your doctor.
Now that you know all about the best essential oils for better sleep, let’s take a look at some frequently asked questions.
Are Essential Oils Safe For Pregnant Women?
Pregnant or breastfeeding women should consult a doctor before using essential oils. The high concentration may harm the baby in the womb and the baby feeding on the mother.
Are Essential Oils Effective For Sleep?
Essential oils are proven to be helpful in getting better sleep. Although there hasn’t been much research on this topic, essential oils like lavender are still a very popular remedy in curing sleep-related disorders.
Are Essential Oils Safe To Use?
There might be unknown risks in using essential oils since every human body reacts differently to each external factor. However, to our best knowledge, the above oils have very little chance of causing any irritation.
All in all, essential oils have been used as a remedy for better sleep for years. Although the amount of studies related to the composition or effectiveness of essential oils is limited, they are still being used for several years. We have mentioned the top essential oils that are popular for treating sleep disorders.
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