Sleep. One of the most important things in our lives. Something that is extremely vital to our health and wellness. So many suffer from lack of it. All we want is to be able to fall asleep with ease and wake up feeling new and refreshed.
Why is it so hard to achieve? What can we do to make it a reality without the use of harsh and addictive medications?
There are many things but today we will focus on a simple remedy to combat insomnia.
Essential Oils.
Here are our top 5 essential oils to help with insomnia and the reasons why they work so great.
Lavender
This is our top pick for helping to get a relaxing sleep. Its botanical name is Lavandula augustifolia and it is a well-known fragrance and flower. Safe for all ages including babies.
Lavender essential oil helps to alleviate insomnia by reducing anxious thoughts allowing you to enter into a peaceful state of mind. Lavender’s oil contains compounds that help to slow brain waves which depresses the central nervous system. This will help you relax and drift off to sleep.
Add a few drops to your pillow. Run it in your diffuser all night long. Add a few drops to your bath or shower. Dilute with a carrier oil such as grapeseed oil and apply the soles of the feet and around the temples.
Roman Chamomile
A relaxing oil that goes by the botanical name Anthemis nobilis. There are two types of Chamomile essential oil; Roman and German, but for but for insomnia, we prefer Roman and not the German variety, as it is more effective
Roman Chamomile is a natural sedative and relaxant. It is a popular choice to reduce insomnia caused by stress. In addition, it helps ease nightmares and other sleep difficulties in children.
You would use it in the same ways you can use the Lavender Essential Oil. You can even blend Lavender and Roman Chamomile together and make yourself a wonderful sleep blend.
It is not recommended for use during pregnancy as it can stimulate blood flow.
Frankincense
Biblically famous, this essential oil is highly effective in reducing insomnia and helping with relaxation. It helps to calm the mind. It is often used in meditation and yoga practices for this reason. It is a grounding oil.
The oil is made by distilling the resin of the Boswellia tree. Its botanical name is Boswellia carterii. Let it run in your diffuser all night to get a peaceful sleep. Also blends well with Lavender.
Ylang Ylang
Traditionally, the ylang ylang flower has been used to cover the beds of newlywed couples on their wedding night because of its ability to balance male and female energies, supports focus and restore peace and tranquility.
A light, floral scent, this essential oil has sedative properties that reduce hypertension and your heart rate, allowing you to relax and get some rest.
Run in your diffuser 30 minutes before bed and through the night for a good and restful sleep. You can also mix with a non-scented lotion and apply to your body before bed.
Its botanical name is Cananga odorata var genuina.
Bergamot
Bergamot essential oil is rich in linalool and linalyl acetate, which is a compound that has well-known relaxing and sedating properties; promoting relaxation and restful sleep.
In addition, this oil also has powerful mood stabilizing effects, helps to calm agitated children and reduces anxiety.
This oil blends well with lavender, frankincense and a host of other essential oils. Bergamot is also known botanically as Citrus bergamia.
You don’t have to use these oils on their own; try blending them. We have included 2 of our favourite blends. Add 10-12 drops to your diffuser nightly.
Serenity Aroma’s Grounding Sleep Blend:
3 drops Roman Chamomile Essential Oil
2 drops Bergamot Essential Oil
2 drops Frankincense Essential Oil
Serenity Aroma’s Relaxing Sleep Blend:
3 drops Bergamot Essential Oil
3 drops Lavender Essential Oil
In addition to using essential oils, here are some tips that will help in getting you a peaceful and restful sleep.
Have a bedtime ritual. Allow at least 30 minutes for a relaxing routine activity that is free from technology. Turn off your phone. Turn off your computer. Turn off your TV. Separating your sleep time from activities that cause stress, anxiety, or excitement will make it easier to fall and stay asleep.
Daily exercise. You’ve heard it before but having a regular exercise routine helps our health and wellness on extreme levels. Even if all you can do is take a daily 30-minute walk; do it. It will make a difference in your ability to get a good night’s sleep.
Creat an oasis. It may seem obvious but your bedroom needs to promote a good night’s sleep. This includes evaluating the temperature, noise should be diminished as much as possible. Consider a white noise machine, meditation before bed, nature sounds. They all work great. Try to block out light. Wear an eye mask or purchase blackout curtains.
A good mattress. This one is obvious but a necessity that often gets overlooked. A great pillow also makes an enormous difference in the quality of sleep you are getting.
Always use essential oils safely and never ingest. Always speak to a professional and certified Aromatologist, who can direct you and monitor your progress.
Marian Grande is a Certified Clinical Aromatologist with the Canadian Federation of Aromatherapists, in good standing.
Please visit us at www.serenityaroma.ca or email us at: serenityaromawellness@gmail.com
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