We've all been there - the body is tired but the mind is racing. You feel like falling asleep but you can't. It's so frustrating and tiring that starts to make you nervous and restless.
There are many reasons for insomnia. If you were having problems falling asleep, there may be a few methods you can use to help your mind ease and your body relax. It's called essential oils for sleep and anxiety. Known for ages, essential oils are becoming very popular as a natural way to help you chill and give in into the sweet dream.
Let's see what are some of the best oils you can use to fall asleep faster.
Reasons You Can’t Sleep
Having problems falling asleep can be tiring. Many reasons can affect your natural biorhythm such as stress, too much caffeine, doing excessive working and being unable to fall asleep because you're tired, sleep apnea, or other medical conditions or use or some medicine.
Lack of sleep can affect your daytime functioning, focus and could make you irritable.
But, what if there is a way that is natural and soothing and can help you relax and fall asleep faster and easier.
Sure, you can try with a cup of warm milk or tea before bed, but if you aren't a fan of taking liquids before sleep, there is something that could change your life for the better and it's called essential oils.
Essential Oils
Essential oils are the compounds extracted from plants. The oil seizes the plant's flavour and scent or the essence. These aromatic compounds give each essential oil the characteristic essence. The oil is extracted through a process called distillation (through steam or water) or with mechanical methods such as cold pressing.
When the aromatic chemicals are extracted, they are mixed with a carrier oil to make the product that is ready for use. It's important to know how the oil was made. If the oil was extracted through a chemical process, it's not considered to be a true essential oil.
If you're looking for essential oils for sleep and anxiety, it's important to get the "real" deal" or the natural one.
Aromatherapy is a popular method to help you relax. It's quite popular among people with anxiety and insomnia. One theory on how the oils work is that they stimulate the smell receptors in your nose, and send message to your nervous system. This way they have a subtle effect on your body's chemical and energy system.
It's important that the essential oil you use is diluted with a carrier (especially if you're going to apply it on your skin). This way you lower the risk of irritation. For adults, 15 drops of essential oil should be diluted in 30 millilitres of carrier oil. For children, it should be used under supervision or their doctor. The mixture for kids should be diluted with a ratio of 3 to 6 drops to 30 millilitres of carrier oil.
As a carrier oil, you can use almond, coconut, or jojoba oil.
Keep in mind that the essential oil shouldn't be ingested no matter what you've heard.
Essential oils should never be ingested, despite claims on the internet that suggest otherwise.
Now, let's see what are the best essential oils that will help you relax and fall asleep.
Lavender
One of the most popular essential oils is thought to calm anxiety by affecting the limbic system which is part of the brain that controls the emotions.
You can use lavender in your bath by mixing a few drops of lavender oil with a teaspoon of carrier oil or unscented bath gel. Mix the ingredients into the warm bath before entering.
The scent is pleasant and relaxing in hot water would surely relax your muscles and help you fall asleep like a baby.
Valerian
This herb was used for centuries. The roots of this plant were known since ancient times and were used for grounding, calming and emotional balance. In the past three decades, Valerian is clinically investigated for its relaxing properties. The sesquiterpenes, valeron and valerenic acid are the active constitutions that use a calming and restorative effect on the nervous system.
These components are thought to calm nerves and promote sleep. It has a mild sedative effect on the body.
Add a few drops of the oil to an aromatherapy diffuser and inhale. It may make you relaxed and sleepy.
Be sure to do this before going to bed.
Bergamot
This oil is extracted from the rind of citrus fruit that grows on bergamot orange trees. If you have tasted Earl Grey tea and like it, you already know how bergamot tastes.
Bergamot was used widely in Southeast Asia for centuries, and today the world loves it. It came to prominence after it got its name after the Italian town of Bergamo.
This oil has a soothing, spicy taste and various benefits. It's highly praised for its soothing effects.
Add 2-5 drops of the oil to body wash, facial scrubs or shampoo. You can use it as an ingredient in aromatherapy. It can be added to scent homemade candles and air fresheners.
According to a study from 2015 done on women in Japan, inhaling bergamot oil mixed with water vapour reduces anxiety and fatigue.
It can also relieve depression and mood disorders signalling the brain to release serotonin and dopamine.