Do you have trouble sleeping? If so, then you're not alone. Millions of people around the world have insomnia and other sleep-related disorders every day.
And what do you hear when you look for help online? Always the same spiel. Maintain good sleep hygiene, exercise, don't eat before going to bed, avoid spicy food, take melatonin supplements, and so on.
These are excellent suggestions, by the way. But what if you've tried them all, and you're still having issues falling asleep? Meet essential oils.
There are many good essential oils that can help get your body feeling relaxed and ready for bed, and today we'll be talking about four of our favorite ones.
The significant thing about essential oils is how non-invasive they are. Most oils simply have to be inhaled. Depending on your body, applying them directly on your skin (after diluting them) could work better. It depends on how good your body is at absorbing their nutrients.
How do Essential Oils Help You Fall Sleep?
Essential oils help your body relax. The way they achieve their result depends if you're inhaling them or applying them topically.
- When you inhale them, the molecules get into your respiratory system, eventually reaching the amygdala, which is the part of the brain that makes us feel emotions. The amygdala responds to these molecules by releasing endorphins, hormones that make us feel relaxed.
- In terms of application, oils will have an extra step before applying them on the skin (they're more potent than you think). You must dilute them, then apply the solution on your skin and massage it. The solution's molecules will be absorbed by your skin and trickle through the bloodstream to other parts of your body.
Once these oils are circulating in your body, you'll feel their soothing effect.
Warning: essential oils are very potent. That's why you must dilute them before applying them on your skin. And it's why you don't need to inhale them for long to feel their effect. In fact, exaggerating with the roses is likely to cause unwanted side effects, like skin irritation and headaches.
The 7 Best Essential Oils for Improved Sleep
The essential oils for sleep are some of the most popular. They have been used for many years to help people get healthy, natural rest. Essential oils are known as being one of the best ways to induce a state of relaxation, with no side effects.
If you're looking for something that will work on your body's needs and desires, then these four essential oils should be more than enough. We'll talk about each oil below, so don't worry if it seems like too much information at first glance!
Lavender
Lavender—scientific name Lavandula angustifolia—has been used for its medicinal properties since ancient times and is a common ingredient in Eastern as well as Western beauty products because of its antiseptic and antioxidant properties.
Lavender essential oil is especially good for sleep because it's an antidepressant, antianxiety and analgesic agent that works as a muscle relaxant which can help you fall asleep faster! It also has great sedative properties, so expect to be sleeping like a baby after using this on your skin or inhaling its scent. Speaking of which, lavender's smell is one of the best because it's so subtle.
It won't overwhelm you at all and will just get your senses ready to rest. Use this oil for a good night's sleep! In case you didn't know, lavender essential oil also has antiseptic properties that can help heal cuts and wounds, and is also good for sensitive skin.
Our suggestion: Handcraft Lavender Oil
Cedarwood
Cedarwood comes from the Cedrus atlantica tree, which can be found in Northern Africa and some parts of Asia. The oil is extracted using a steam distillation process and dried to make a yellowish-brown powder.
The Cedarwood essential oil has many health benefits, including healing wounds, curing acne, preventing inflammations and acting as an insect repellent. However, one of the most important properties of this oil is its ability to increase memory retention. It has been shown to induce a state of relaxation with no side effects and should be used for a good night's sleep.
If you find that it's not working for you, try diluting or using a diffuser and inhaler. It's a common ingredient used to treat respiratory illnesses, allergies and asthma because it's known for being a powerful antiseptic agent that can fight off infections, bacteria and fungi. It's also a great deodorant, which makes it very good for people who sweat too much at night (a common problem when you're sleeping).
Cedarwood essential oil is one of the best for sleep because its woodsy scent will make you feel you're in an enchanted forest! Its scent is also very calming, so it'll help your body relax and whatever you're feeling at the moment will be replaced with a sense of serenity.
Our suggestion: Cedarwood Texas Oil
Clary Sage
This essential oil comes from Salvia sclarea, which can usually be found in Europe, most parts of Asia and some regions in North America. Clary sage essential oil has been used for its medicinal properties since the ancient times and is a common ingredient in many beauty products.
It's good as an antidepressant agent, antianxiety remedy and pain reliever. And its best use? It can help induce sleep because it works really great with your body to relax all muscles, which will help you fall asleep faster and sleep better.
It's also great for women because it helps regulate menstruation cycles, so if your period is making things difficult, then this oil can be a lifesaver! When using clary sage essential oil, avoid exposing yourself to direct sunlight and hot water in order to prevent burns or any other negative reactions.
Our suggestion: Gya Labs Clary Sage Oil
Ylang Ylang
This one comes from the Cananga odorata tree, which can be found in Southeast Asia and in some regions of Africa and Madagascar. It's a common ingredient for many beauty products because it has antiseptic properties that are very good at fighting off bacteria, infections, fungi, etc.
It's great to use for pain relief and is also very good as an antidepressant agent. And its scent? You guessed it; ylang-ylang essential oil has a beautiful floral smell that will make you feel you're in heaven!
The calming effects of this oil are so powerful that people have been using it since the ancient times to relieve anxiety and depression. It's also good as a sedative, helping you feel relaxed, which will make it easier for you to fall asleep faster!
Ylang-ylang essential oil is one of the best sleep aids because its scent can help your body relax in no time at all… well, maybe not exactly “no time” but fast enough to help you fall asleep within minutes. It's also great for women because it has the power to regulate your menstrual cycle by helping relieve some pain and discomfort that usually comes with menstruation.
It can be used on its own or combined with other essential oils like lavender, cedarwood, etc. So, if you want to use ylang-ylang essential oil, make sure you do some research on how to combine it with other oils for better results.
Our suggestion: MAYJAM Ylang-Ylang Oil
Chamomile
The chamomile essential oil we're talking about here comes from Matricaria recutita which can be found in Europe, western Asia and some parts of North America.
This one is great for sleep because it has antispasmodic properties that help relieve muscle spasms and cramps caused by menstruation (and for many other reasons).
It's also an excellent remedy for pain relief and works very well when combined with lavender essential oil. For its scent, chamomile has a pleasant citrus-like smell that won't be too overwhelming or distracting during your sleep.
Our suggestion: Salking Chamomile Oil
Sandalwood
Sandalwood essential oil comes from the Santalum album tree, which can be found in Australia and India.
In case you haven't heard of this one yet – it's great for stress relief, pain management as well as emotional stability thanks to its antidepressant properties. And did we mention that sandalwood essential oil has a calming scent that can help you relax in no time? You will fall asleep so fast, people around the world are going to be jealous.
This one is perfect if combined with lavender essential oil, which means it's also great for women because of its ability to regulate your menstrual cycle and reduce pain.
Sandalwood is one of those sleep aids that are great because the scent alone can help your body relax in no time at all. It's also perfect to use if combined with other oils like clary sage or frankincense, which makes it an excellent choice regardless of your preferences.
Our suggestion: Sun Essential Sandalwood Oil
Frankincense
This one comes from the Boswellia tree, which can be found in Somalia, Ethiopia, Egypt, etc.
Frankincense is the most common resin used for religious, providing a burning surface for candles. It is also one of the three gifts given by the wise men to Jesus Christ.
It's one of the most popular essential oils thanks to its healing properties and dominant scent. It's also very effective in reducing stress, anxiety and depression, which can all lead to better quality sleep.
It makes a good natural remedy for pain relief, but it should be used with caution because too much frankincense oil can cause
It also has an antidepressant effect that helps relieve stress and boost your mood, making it easier for you to fall asleep. To make things even better – the scent of frankincense essential oil is great at relaxing you as well.
This one can be combined with lavender or clary sage, which makes it a perfect option whether you're into any specific aromatherapy technique.
Our suggestion: Handcraft Frankincense Oil
Can Essential Oils Help Me if I Have Sleep Apnea/Anxiety?
Using essential oils is a brilliant choice regardless of your sleep disorder. Just do some research on the best options for your particular case and read about their benefits and cautions that come with them.
However, consult with your doctor before running into the closest shop to purchase these oils.
Some people may experience some side effects because of using essential oils. The most common side effect is a headache, which can be because of an overdose or the use of too many original oils.
Therefore, it's important to do some research on each oil and make sure you know what you're getting yourself into before purchasing a bottle.
That being said, there are a lot of different essential oils out there and not all of them have the same side effects or benefits. For example, even though peppermint oil is widely used in aromatherapy for its stimulating properties – it can be very dangerous if you're using it at night because too much stimulation before sleep can lead to insomnia.
Don't forget that essential oils are not only used in aromatherapy, but there are also many uses in medicine – especially in aromatherapy.
Editor's note: essential oils can be problematic for people with asthma. Consult with your doctor if you suffer from this condition before getting into them.
Don't Over-rely on Essential Oils
Oils are a great help in fighting sleep issues. But they are not a substitute for other lifestyle changes that can also help you sleep better.
For example, if your main issue is snoring – it's best to consult with your doctor about using essential oils because there might be some physical reasons you're having problems sleeping at night. Snoring could be caused by allergies or even asthma, which means the essential oils are only going to be helpful until the symptoms show up.
It's fine to use these oils as a short-term solution, but it's best not to rely solely on them when looking for long term results. Think about what else affects your life. Food, fitness, and environment are all things that will help you sleep better.
Online you’ll find tens of articles that tell you how to improve your sleep’s quality. The suggestions are always the same, here’s a short list of the most common ones:
- Go to bed and wake up at the same time every day
- Avoid screens before bed, or wear blue-light blocking glasses
- Don’t eat before going to bed
- Avoid caffeine after 4 PM
- Exercise regularly
- Reduce stress in your life
Conclusions
Essential oils help us sleep better by relaxing our bodies. They are very potent, and thus must be used sparingly. That's why they are so effective.
If you're looking for a short-term sleep boost, essential oils are an excellent idea. They help us fall asleep and enjoy a deeper sleep session. As usual, short-term solutions are great, but long-term ones are even better.
You can't expect essential oils to give you great sleep for the rest of your life. You must use them while you gradually shift to a healthier lifestyle. Eventually, you'll drop them.
Now that you know which are the best essential oils for sleep, it's time to research them more in depth, and try them out. Mix and match them, and find the solution that knocks you out and best relaxes you.
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