An average adult needs a total of 7-9 hours of sleep daily to feel well-rested and properly refreshed, Doctors at mayo clinic stated. Unfortunately, lots of people are increasingly finding it difficult to have this necessity met for various reasons ranging from a medical condition to everyday stress to psychological factor and so on.
According to information from the USA Center For Disease Control and Prevention, it reviewed that, one-third of USA adults get fewer sleep hours than the recommended numbers.
Lack of good sleep is linked to various kinds of chronic and degenerative diseases like diabetes, obesity, heart disease etc. And of course, less sleep means less productivity and efficiency at workplace.
Lack of sleep has also been linked to a number of avoidable roads crashes that result in disabilities and deaths.
Essential Oil And Sleep.
The need to find a solution to this challenge has led research bodies into trials with essential oils. Fortunately, essential oil has been found to be very effective in soothing the nerves and aiding sleep.
Several studies suggest that certain herbal oils including essential oil can help relieve stress and relax the body.
Essential oils can help keep cortisol levels in check thereby restoring calm to the nervous system.
Another study suggested that lavender essential oil can be used effectively for inducing relaxation, sedative and, as a mood stabilizer. Lavender oils and other brands of essential oils like frankincense, Cedar Wood among others had been used in the past for therapeutical benefits including aiding sleep and modern science has proved the effectiveness of essential oil in stabilizing emotions, calming the nerves and relieving anxiety and stress.
Top 9 Essential Oil For Healthy Sleep.
Here are the top 8 essential oils best known for its effects on sleep therapy. You already know that essential oils can aid you to sleep healthily and soundly. Here we have compiled a list the most effective oils that would help you and your entire family have a sound sleep.
1. Roman Chamomile Oil.
many people always associate chamomile with tea, little did they know chamomile essential oil is as beneficial as the tea.
Roman chamomile essential oil have lots of therapeutic uses and have been used to calm nerves and aid sleeplessness that result from a headache, stress or a nervous breakdown.
Its effects on relaxation are topnotch and are very effective in relaxing the nerves and promoting sound rest and rest. What’s more, this oil is non-stimulant, unlike some other oils.
For sound quality sleep, diffuse or apply Roman Chamomile oil to bottoms of feet.
Note that there lots of chamomile oils on the market, but when looking for the one that will aid in sleeping, always go for Roman Chamomile essential oil.
2. Lavender Oil.
This is probably the most popular essential oil when dealing with sleeplessness as lots of people who used it will testify to how effective it is.
Lavender contains some naturally occurring phytochemicals, linalool and linalyl acetate well-known for its ability to ease tension and induce relaxation.
For sound and quality sleep, it is suggested that you rub 2-3 drops of lavender oil in your palms, cup your palms together and draw the scent by inhaling it into your amygdala gland. Afterward, rub on your feet, wrist, forehead, and temple.
This should give you a soothing and calming experience and your sleep should be sound and smooth.
Note that lavender is, for the most part, safe to touch on the skin and not many have reported skin reaction. Besides, it has some natural antibacterial and antiseptic properties, meaning while calming you to sleep, it is also dealing with some uninvited bacteria and parasites on the skin.
When looking to balance your emotion and relieve stress, Bergamot essential oil is one oil you can always rely on for soothing and calming effects.
This essential oil has a wonderful effect of slowing down your heart rate thereby reducing your blood pressure, calm down the nervous system and aid in sleep.
Like Lavender, Bergamot is rich in linalool and linalyl acetate, and these phytochemical compounds are well-known for its relaxing effects.
Studies showed that taking a combination of lavender, bergamot and Ylang Ylang will reduce to the barest minimum the risk of stress.
To use bergamot for sleep, you can rub 2-3 drop in your palm and inhale it after which you can rub it on your forehead, writes of any pulse point on your body.
You can also release the scent in the room with the aid of a diffuser.
Please do note that bergamot is highly photosensitive and can make your skin very sensitive to the un so you should avoid applying it and exposing yourself outside.
This oil is also called Khus oil in some quarters and, although it is less known by the majority of people, its fragrance gives such a calming effect on the body.
This oil scent like lemon and it can take quite an effect to get used to it but once that’s done, you will enjoy the amazing soothing and calming benefits it offers.
Apart from aiding sleep, vetiver essential oil is well-known for relieving emotional stress, anger and great for calming anxiety and nervousness.
For sleeplessness, drop 3-5 drops in your diffuser and diffuse in the room at bedtime. You can also drop 2-3 drops on your palm and rub on the wrist, forehead, temple and massage the foot.
Lots of people that have used this oil probably might be unaware of its ability to aid sleep. Cedarwood essential oil is rich in sesquiterpenes. Sesquiterpenes help in elevating the mood, promoting calmness and relaxation,(by stimulating the limbic system of the brain) which are vital ingredients in sound and healthy sleep.
Cedarwood also contains lots of Antioxidants which is great as it expels all the stress causing free radicals making you unease and not able to have a sound sleep.
For quality and sound sleep, place some drops of cedarwood of the forehead, on the wrist, temple or around all the pulses of the body. You can also place a few drops on your pillow where you can inhale the aroma while you sleep. it works great in stimulating relaxation and promote sleep.
6. Ylang Ylang
Apart from giving a nice floral scent, Ylang Ylang essential oil has a wonderful, sedative effect that reduces stress, calms the nerves, eliminates anxiety and promotes sound, quality sleep.
Ylang Ylang essential oil can also serve as mild muscles relaxer for fresher muscles rest.
For sleeplessness and insomnia, place about 2-3 drops on the pillow for an all-night aroma and you will have an uninterrupted sleep. You can also place some drops around the pulses of your body including the forehead and temple.
7. Frankincense Oil.
A study conducted in 2004 and published in Thailand reported the pain and anxiety-relieving effect of Frankincense essential oil in women during childbirth. Pain and anxiety have been linked a few of the many causes of sleeplessness and Frankincense oil has an amazing soothing and calming effects on the mind that, when used at night, makes sleeping sound and amazingly beautiful.
Place some few drops, 3-5 under the pillow so you can inhale all night. You can also place some drops on your palm and use the tip of your finger, rub it your forehead, temple and massage the foot for quality and sound sleep.
8. Rose Essential Oil.
Rose oil has lots of health and medicinal benefits including lowering blood pressure, stabilizing emotional stress, and is said to be very effective in relieving digestive disorders and menstrual tension in women.
Because of its stabilizing effects on the nervous system, it works well in relieving stress-induced sleeplessness, promote relaxation and makes your mind ready for sleep.
For sleeplessness, you can inhale Rose oil using aromatherapy diffuser. You can also drop 2-3 drops on the palm and use your fingertip to rub on your forehead, back of the ear, wrist, temple and also can be added to bathing water and still get a fantastic result.
Sandalwood is one of the most sought-after essential oils. Sandalwood, when applied to the body, will stimulate the body to produce a neurotransmitter called melatonin that is known to calm the body and help you achieve sound sleep.
As a sedative and anxiolytic, sandalwood help relax the mind and clear it of all anxious and distracting thoughts giving you the calmness needed for a sound and uninterrupted sleep which the body rightly desire.
Inhaling sandalwood aroma brings peace and calmness, taking your mind off all stressful thought and anxiety and gives you a heavenly sleep you will appreciate for days.
For sleep remedy, drop few drops on the pillow where you can inhale it all night while you enjoy your sleep. You can also rub it on your wrist and forehead, temple and also drop some drops in your bath for a refreshing bath.
How Safe Are Essential Oils.
Lots of questions have been asked on how safe essential oils are especially for ingestion and so far, most organic essential oils are proven to be safe for a moderate use.
But again, certain medical conditions might make the use of essential oil unsafe for those individuals. Asthmatic people might find the strong scent from essential oil offensive likewise those with Allergy concern as it can trigger a reaction which might result to some unforeseen complications.
Again, certain essential oils as safe as they are pronounced, might not be good for pregnant women and little babies.
Another thing to note while inhaling essential oil is, when allowed to come into direct contact with the eyes, they can be toxic and cause severe eye irritation.
Again few essential oils have been found to be toxic and should be handled with utmost care and should be kept far away from babies and pregnant women.
- Tea tree.
- Pennyroyal Oil.
- Wintergreen oil
- Cinnamon Oil.
- Juniper Oil.
- Nutmeg Oil.
You might want to avoid ingesting these oils in as they may cause some level of harm to the body.
When you are having difficulties sleeping, your Doctor would likely recommend some sleeping pills known as sedative-hypnotics to help you overcome the challenge, a sort of quick fix, barbiturates and benzodiazepines are just two of the many Sedative pills.
That’s completely ok for a short fix but consistence use of these pills can be very harmful to your health in the long run. The side effects of using these sedative pills in the long run and the risk involved can be very damaging.
People are becoming aware of the damaging effects of these chemical medications hence lots are turning to natural solutions that have proven to be not only effective but also less risky.
Essential oils have proven time and again to be very useful in therapeutic and healing use including aiding sleep. So far, they have proven to be less risky as compared to pharmaceutical drugs.
Although essential oils are relatively safe to use, it is suggested that you speak to your professional healthcare giver before you embark on the use any oil, and the usage must be based on recommendations.