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Irrespective of how hectic and tiring a day is, a good sound sleep works as a reset for your body and you wake up next morning energized and refreshed, ready for another day. Sleep is an indispensable activity of your life. Good sound sleep is very important for your overall well being. During sleep, our body gets time to recharge itself, does repair work for the body and the mind. Sleep boosts your immune system, increases the healing power of the body.
Why Is A Good Night’s Sleep Important?
A good night’s sleep is very important for the health and the proper functioning of your body. It influences how you feel as well as how you look. Nowadays, we are so busy and overstimulated throughout our days that our sleeping time and quality has reduced considerably. Some of us are even unaware of the ill-effects of lack of sleep on our body. Your body cells and tissues go through a lot of wear and tear during the day and your body and mind need rest and time to heal your exhausted nerves and tissues. Sleep deprivation is known as ‘insomnia’. Lack of proper sleep may lead to serious health conditions like:
- Heart Disease
- High Blood Pressure
- Mood Swings
- Reduced Concentration
How Do Essential Oil Scents Affect Body and Mind?
Olfactory nerve cells, which are responsible for the sense of smell, rests at the top of your nasal cavity. These receptors send the signal of scents to your brain which then processes the signals for its meaning. That’s how some fragrances remind us of certain memories of the past. Such an association, whether totally conscious or subconscious, helps to change your mood and how you’re feeling.
It is proven that aromas can to boost your mood and make you happy or relaxed or refreshed. Many essential Oils are known for their rejuvenating and enchanting aromas. Additionally, these Essential Oils possess medicinal or healing properties which are the base of Aromatherapy. We are now aware of the power of scent and can use it for our advantage. Essential oil can boost energy and help us to reduce stress, depression, and anxiety. The scent of many Essential Oils also helps us to sleep better. Essential Oil can easily be introduced into your daily routine to enjoy its health benefits.
Benefits of Essential Oils for Healthy Sleep
Essential Oils possess therapeutic properties which are very beneficial for your body by reducing the stress level of both mind and body and by uplifting mood. Thus helps to sleep better. These essential oil are very beneficial for healthy sleep as their use:
- Reduces stress and anxiety
- Promotes mental and physical relaxation
- Uplifts mood
Recent studies have proved that relevant blends of essential oils work better than acupressure by providing better quality sleep and life.
Ways to Use Essential Oils for Relaxation and Sleep
The enchanting aroma of Essential Oils helps to relax your mind and body, inducing a good sleep. There are different ways you can use these essential oils in your daily routine:
1. Used in diffuser
The best and most easy way of enjoying the aroma and goodness of essential oil is using it in diffusers and your whole office/ home is filled with a gentle scent of essential oil, thus helps in uplifting your mood and making you feel more energetic.
2. Soak it in
Another way of pampering your body is by adding a few drops of your favourite essential oil in the bath tub or place a few drops in a washcloth nearby when showering. If you’re using it in a bathtub, add 1cup of Epsom Salt and ¼ cup of Baking soda. You can feel a spa-like experience, as it will rejuvenate your body, making you feel fresh and energized after the bath.
3. Use with Carrier Oil
Essential Oils are mostly concentrated and very strong. So it is always required to mix Essential Oil with appropriate Carrier Oil (like Coconut Oil, Almond oil, Olive Oil etc) to reap the benefits of both essential oil and carrier oil.
4. Directly inhale it
Directly inhaling essential oil is the fastest way of enjoying the benefits of Essential Oil. Remove the cap of the bottle and you will be lost in its mesmerizing scent. Be gentle in the inhalation as pure and concentrated essential oils have a strong smell. Putting a drop or two on the handkerchief and inhaling gently works as well. Similarly putting a drop or two on the pillow works surround yourself in the gentle smell when you’re going to sleep.
A List of Best Essential Oils to Aid Sleep
Sleep quality of all of us has been going down on an average. We’re busier than ever, and spending lesser time in peaceful sleep. Stress and tension are other factors which reduce the quality of sleep. Using screens the entire day and even in the night before sleep stimulates our brains in a wrong way and doesn’t let it relax itself to sleep. It is very essential for the human body to have at least 8 hours of sleep, otherwise, your mind and body will be stressed the next day.
But there is good news for people who are trying to improve their sleep. Essential Oils can help people to get a relaxing and peaceful sleep. Let’s discuss some common Essential Oils which are best to aid sleep. Different essential oils also impact people differently, so try these and choose the one which gives you your best sleep and rest.
1. Sandalwood Essential Oil
Sandalwood Essential Oil is obtained by steam distillation of roots of mature sandalwood tree. Sandalwood essential oil is of great therapeutic value. This essential oil has a woody scent and it has been used since ages for mood relaxation and relief from anxiety. Sandalwood oil is used for mental clarity and has got the antiseptic, anti-inflammatory property. Sandalwood Oil has got a sedative effect which helps to have a better sleep.
2. Cedarwood Essential Oil
This Essential Oil has got a woody and earthy scent. This essential oil is extracted from the wood of Cedar tree. It helps to relieve stress and anxiety by producing serotonin which is known to uplift your mood. This essential oil has got many health benefits like regulates heart rate, controls blood pressure, reduces stress level and improves the immune system. This oil is easily available and affordable as well.
3. Lavender Essential Oil
Lavender Essential Oil is considered as a versatile essential oil because of its numerous health benefits. Lavender Essential Oil is obtained by steam distillation of buds and flowers of Lavender. It has got a misty and alluring fragrance. It has got a fragrance which has calming, relaxing and balancing effect both on mind and body. This is the best and most recommended Essential Oil for sleep as it has got a soothing aroma and helps to relax , thereby inducing good sleep. It is also a natural remedy for anxiety.
4. Bergamot Essential Oil
Bergamot Essential Oil is extracted from the rind of Bergamot Orange fruit by cold compress method. Bergamot Oil, another product from citrus family has got a fresh, floral and citrus aroma. Bergamot is also known to be a sleep-promoting Essential Oil as this essential oil helps the nervous system to relax and fights off depression, stress and tension. This Essential Oil has many health benefits also like reduced heart rate and blood pressure, helps to fight stress and anxiety, thus inducing sound sleep.
5. Vanilla Essential Oil
This essential oil has got a sweet, warm and comforting smell which relieves your body from stress and anxiety. It helps to relax your nervous system and helps reduce restlessness and hyperactivity, thus helps to improve your sleep.
6. Marjoram Essential Oil
Marjoram Essential Oil is obtained by steam distillation process of leaves and flowers of Origanum majorana. This essential oil has got a sweet, woody and herbaceous aroma. Marjoram Essential oil is highly beneficial for health as it has analgesic, antiseptic, antispasmodic, digestive, diuretic and sedative properties. Marjoram oil has many forms but the sweet one works best for insomnia. This essential oil is great for muscles and joints.
7. Roman Chamomile Essential Oil
Roman Chamomile essential oil is obtained from buds and flowers of chamomile plant by steam distillation method. This essential oil has got a sweet, fruity and herbaceous aroma. It is very helpful in treating depression, fear, anxiety and stress as it has got soothing, calming and relaxing properties. This Essential Oil has got a mild floral scent which helps your nerve and muscles to relax, thus help to improve your sleep.
8. Rose and Geranium Essential Oils
These two essential oils have got a floral scent and are known for their property of reducing stress and anxiety. These two essential oils can be used on its own or in combination with other essential oils as well.
9. Vetiver Essential Oil
Vetiver Essential Oil also is known as ‘Khus Oil’ has got a powerful initial smell and known for its rich, woody, smokey and earthy scent. It is obtained by process of distillation of the roots of the plant. Vetiver Essential Oil is also known to promote sleep as it has got calming and relaxing property. As this oil has got a strong initial aroma, it can be mixed with relatively lighter essential oil to promote sleep.
10. Ylang Ylang Essential Oil
Ylang Ylang Essential Oil is extracted from the fresh flowers of Ylang tree. This essential oil is known for its medicinal and healing properties. It has got a fruity scent and it slows the heart rate and reduces blood pressure. It acts as an anti-depressant. This essential oil helps to calm down the nerves of your body and it helpful for individuals with sleep deprivation and depression.
11. Jasmine Essential Oil
Jasmine Essential Oil is extracted from Jasmine flowers. It is well known for its therapeutic value. The aroma of Jasmine is very pleasing, sweet and alluring. An enchanting and mesmerizing aroma of Jasmine oil uplifts your mood and fights depression, stress and anxiety. These properties of Jasmine Essential Oil make it ideal for inducing long and peaceful sleep. This essential oil also acts as an expectorant, sedative and antispasmodic which combine together to give up undisturbed good nights sleep. The fragrance of Jasmine stimulates the secretion of certain hormones like serotonin which help to boost energy and uplift your mood.
12. Frankincense Essential Oil
Frankincense Essential Oil has a woody and sweet smell which balances the mind, calms down emotions and possess body’s healing properties. This essential oil is very beneficial for individuals suffering from insomnia. This essential oil also has many health benefits such as regulating heart rate, stress level, blood pressure and improves the immune system.
13. Valerian Essential Oil
Valerian Essential Oil is produced by steam distillation of roots of the plant. It is known for its earthy, woody and a musky fragrance. Its unique fragrance has calming and grounding effect which promotes the feeling of relaxation and eases restlessness, thus inducing a long and undisturbed sleep. A good night’s sleep can energize your body and your mind feeling more fresh and you will be more productive whole day long. This particular essential oil is strong smelling but has got a lot of therapeutic benefits.
14. Neroli Essential Oil
Neroli Essential Oil has got a floral, citrus, sweet and an exotic fragrance. This Essential Oil is obtained by steam distillation process of fragrant flowers of a kind of Orange tree. Neroli Essential Oil is known to offer a wide range of physical and mental benefits. Neroli essential oil is used in perfumes, cologne, lotion and massage oil due to its enchanting fragrance. Neroli Essential Oil reduces inflammation, alleviate stress, improves blood circulation and helps to uplift your mood. These properties of Neroli are very beneficial for treating Insomnia. Neroli Essential Oil helps to regulate blood pressure and heart rate.
Where Can You Get Essential Oils?
Essential Oils are easily available on online shopping (Amazon, Flipkart), Retail shops, Health stores, Stores which specialize in self care products and Pharma stores etc.
What precautions should you take
1. Do a patch test
Always do a patch test before you start applying essential oil topically, to check for allergic reactions. Dilute your essential oil with a carrier oil (1-2% essential oil) and apply on a small portion of skin. Wait for 24 hrs to see if you experience any allergic reaction on your skin
2. Avoid Ingestion of Essential Oil
Ingestion of essential oil can be highly toxic and have severe health conditions drowsiness, dizziness, nausea, vomiting. Do not ingest essential oils and immediately seek medical attention if you happen to accidentally ingest essential oil.
3. Use with caution
Pregnant Women and Breastfeeding Mothers should use avoid using essential oils. People under medical care should also avoid using essential oils. Keep essential oils away from kids and pets. Store in a cool dark place.
Sleep better and you will see your waking-life improving dramatically. Mornings will be more refreshing, day will be more productive and your overall health and happiness will be high. Most essential oils have more benefits than one, so check out the top popular essential oils and their top popular uses and benefits for yourself and for your home.