What about essential oils for sleep? Can it help?
Sleep is perhaps the most important and restorative processes for our body. For adults, experts recommend 7-9 hours of uninterrupted sleep per day. In the United States, more than 40 million people suffer from chronic sleep disorders, and another 20 million suffer from acute sleep problems. From chronic insomnia to daytime sleepiness, restless leg syndrome, and various other sleep problems. Pharmaceuticals can often have extreme side effects and leave you feeling sluggish throughout their day.
As an alternative, what about essential oils for sleep? And if we add in a few quality minutes of relaxing music and just 15 minutes of a relaxing meditation? Let’s take a look at a few of the alternative approaches for sleep!
The “Essentials” for sleep
Cedarwood Oil Ideal as you get ready for bed, Cedarwood helps to clear your mind of stress and anxiety. It will induce the release of melatonin, making it easier to fall asleep. Simply add a few drops of to your diffuser, or mix with a carrier oil and put a few drops of your forehead, temples, and neck before laying down for the night.
Ylang Ylang Oil A floral and fruits essential oil that helps people fall into a deep and restorative sleep. Helps to eliminate sources of insomnia and sleep disturbances such as anxiety, and to relieve tension and stress. Mixing this oil with bergamot and lavender oils for a topical sleep remedy is very popular. Just mix a few drops of each on your pillow for an uninterrupted night and a refreshed feeling in the morning.
Sandalwood Oil Sandalwood oil helps to stimulate the body to produce melatonin, and helps clear the mind of anxious and distracting thoughts. Try adding it to your diffuser, or a few drops on the palms of your hands before bed can be very effective.
Lavender Oil Recoginized as one of the most relaxing and soothing oils, Lavender has been aiding sleep for thousands of years. Lavender also has anti-spasmodic properties, which helps it prevent restless leg syndrome and sleep apnea. You can mix a few drops of lavender oil into your bathwater or a few drops on your pillow before you go to bed. Diffusers are also effective using lavender oil.
Sweet Marjoram Oil Sweet Marjoram has sleep-inducing and sedative effects on the body due to its interaction with the central nervous system and the pineal gland. This facilitates the release of melatonin into the blood. It also helps to reduce anxiety and stress hormones, making it easier to fall asleep. Some mix a few drops of sweet marjoram oil into a glass of warm water and drink it before bed, as this helps rapidly calm the body and help you drift off.
Jasmine Oil Jasmine is one of the legendary sleep aids. It induces the release of neurotransmitters in the brain that will help lower stress levels and calm the mind, and provide a rested feeling in the morning. Use Jasmine your diffuser before bed to provide a calming atmosphere and to soothe the mind as you slip into sleep.
Frankincense Oil Frankincense is known for its effects on anxiety and depression, but it can also help you get better sleep. Helping to lower stress hormone levels and helping to clear the mind (without giving an energetic boost), makes this a fantastic part of your pre-sleep ritual. Mix a few drops of Frankincense and Bergamot in your hands, rubbing them together, and then breathing deeply before laying down can help prevent insomnia. You can also sprinkle 2-3 drops on your pillow.
Valerian Root Oil Valerian Root is one of the most popular essential oils for sleep; it tends to cause a very deep and uninterrupted sleep, leaving you feeling refreshed in the morning. One of the most popular ways to use Valerian Root oil is in a diffuser a few hours before sleep.
Roman Chamomile Oil For thousands of years, Roman Chamomile has been used as a relaxant, due to its anti-inflammatory and analgesic properties. If suffering from chronic pain or discomfort keeps you up at night, try using this for relief and a peaceful night’s sleep. Add Roman Chamomile to your shampoos, conditioners or face creams and allow the aroma to slowly calm you down at the end of the day, or add to your diffuser for all-day relaxation.
Sweet Orange Oil Sweet Orange has proven abilities to calm the nervous system and promote a calmer mind. It has sedative properties when used at night, helping to soothe restless leg syndrome and sleep apnea. Mix Sweet Orange with a carrier oil and applying the mixture to your skin as a nighttime moisturizer helps calm your muscles and mind, as you are lulled gently into sleep.
Bergamot Oil Bergamont has been shown to reduce stress hormone levels in the body and to slow or stop the release of adrenaline by the body. For anxiety-induced insomnia and sleep problems, this is a comprehensive remedy.
Still (blended essential oil) Still can help soothe and ease the transition from the fast pace and worries of your day into a relaxing evening and is a very aromatic blend formulated with oils that are highly grounding. Still is particularly helpful when we have taken on more than we feel we can handle and are overwhelmed. You can mix with Pink Himalayan or Dead Sea salt to add to a warm tub of water. Mix with distilled water and mist around your body. For massage add to a carrier oil.
A relaxing music moment
The longer you listen, the more it washes over you, and like me, you don’t want it to end! I kept returning back to the beginning as soon as I reached the final celestial chord.
Ludovico Einaudi “Nuvole Bianche” (White Clouds)
For a different type of relaxing music, have you tried our Native American Flute music?
Relaxing with a guided Meditation
Deep Relaxation Meditation by The Honest Guys
For more Guided Meditations, please see our Guided Meditations.
In the United States alone, more than 40 million people suffer from chronic sleep disorders, and another 20 million suffer from acute sleep problems. Just the US alone! Imagine the numbers worldwide… an estimated 20% of people around the world (current population is 7.8 billion) are sleep deprived, simply because of reasons ranging from lifestyle changes like odd-working hours, to personal obligations and relationship worries.
That’s a lot of time and money spent on medications with side affects and we still have sleep and relaxation issues. So, what about essential oils for sleep? Meditation for sleep and relaxation? Music itself? From a free and very low cost approach, a more holistic alternative may well be what we are looking for in just getting a good night’s sleep.
How do you relax, to unwind and get that great night of sleep that you enjoy? If your not getting one, isn’t it time you tried an alternative approach?
Questions and comments are always welcome!
Walking the Path of Peace, Sanders