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by Rasha Hisham •

aromatherapy essential oils for better sleep good sleep wellness

The 5 Best Essential Oils For Better Sleep

The 5 Best Essential Oils For Sleep Many essential oils can help you sleep better because they can help you to relax, and reduce stress. The five best essential oils to overcome your sleep issues are: 1. Lavender 2. Bergamot 3. Roman Chamomile 4. Cedarwood 5. Sandalwood   You can also combine these scents to create a sleep blend.   Another noteworthy benefit of using essential oils for better sleep is its low cost and ease of use. Moreover, massaging an essential oil blend on your temples or using it in a bedroom diffuser to help induce sleep doesn’t have any of the side effects that pharmaceutical drugs have.   In this article, you will learn about the best oils for sleep that are backed up by scientific research. Also, this post covers some practical tips on how to use these oils to treat mild insomnia and sleeplessness.   How Essential Oils Help You Sleep Better? Essential oils are highly concentrated plant compounds that are extracted from the plant’s roots, stems, leaves, flowers, or fruits.   Because the aroma of certain oils can have sedative effects, they are useful for promoting better sleep. These aromas generally work through your sense of smell (called the olfactory system). This sends information to your brain that affects your central nervous system. So, inhaling the right types of aromas and scents can help you sleep better.   There is also scientific research highlighting how certain scents are good for sleep. For example, a review of 12 scientific studies found that aromatherapy treatments help you have a good night's sleep. In fact, inhaling essential oil aromas had a better effect on sleep than a relaxing massage. (1)   Lavender Essential Oil Lavender oil is one of the best essential oils to help treat sleepless nights and insomnia. The calming aromas of lavender are well-known for helping to induce calmness, lower your heart rate, and reduce anxiety.   According to a 2017 review on natural remedies for treating sleep disturbances, scientists found lavender to be especially effective. Studies have shown that lavender has a sedative effect on humans. So, by just putting a few drops of lavender on their pillows, people enjoyed improved sleep time with fewer disturbances. (2)   Another study found that breathing in lavender during the night seems to boost sleep quality in men and women. As a result, lavender aromatherapy increased the length of deep sleep. Participants reported that thanks to lavender, they woke up with more energy and vigor. (3)   How to use lavender oil to improve sleep quality It is very easy to use lavender to enjoy a better night’s sleep and feel better rested in the morning. Put a few drops of lavender oil on a tissue and put inside your pillow to inhale the aromas and sleep better. Mix 2-3 drops of lavender oil together with a tablespoon of sweet almond oil. The best places to apply essential oils for sleep are on your temples and behind your ears. Gently massage a little of the essential oil blend into those areas before going to bed.   Bergamot Essential Oil Due to its calming effect, bergamot oil is another effective oil to use in a diffuser if you want to enjoy a good night’s sleep.   A study published in 2017 highlighted interesting observations about the user of bergamot oil. Scientists found that breathing in bergamot oil aromas for just 15 minutes was enough to lessen stress. (4)   Other studies suggest that exposure to bergamot vapors has a positive effect on stress and can help relax the central nervous system. (5)   So, it seems that bergamot aromatherapy can improve wellness by having a calming effect that allows you to sleep better.   How to use bergamot oil to improve sleep quality To help fall asleep faster using bergamot essential oils, this is what you should do: Put 3-6 drops of bergamot oil and a little water in your bedroom diffuser. Switch on for between 15 and 30 minutes and inhale the aromas to help get to sleep easier.   Roman Chamomile Essential Oil  Due to its calming and sedative properties, chamomile oil can help you drift off to sleep in no time.   Many people know that a cup of soothing chamomile herbal tea can help calm your nerves and make you feel sleepy.   Actually, chamomile contains a compound called apigenin that works similar to some benzodiazepines. This seems like one of the reasons why chamomile has traditionally been used to treat insomnia. (6)   Other studies have found that an aromatherapy essential oil blend using chamomile, lavender, and bitter orange (neroli) was effective in increasing sleep quality in patients suffering from anxiety. (7)   How to use chamomile oil to improve sleep quality Make a sleep-inducing blend by putting 6 drops of lavender oil, 2 drops of chamomile oil, and 1 drop of neroli in your diffuser. Put a few drops of chamomile oil in a bowl of hot water. Put your head over the bowl, cover it with a towel and breathe in the relaxing aromas for 10 minutes before going to bed.   Cedarwood Essential Oil Cedarwood oil is another essential oil with proven effectiveness as a natural sedative and a sleep aid.   Breathing in cedarwood vapors with their woodsy aromas can quickly induce feelings of calmness as if you are in a forest. The reason why cedarwood oil is good for sleep is that it contains a sedative component called cedrol. Lab tests suggest that inhaling cedarwood aromas can help to prolong sleeping time and lower blood pressure. (8, 9)   How to use cedarwood oil to improve sleep quality To enjoy a good sleep with cedarwood oil, you should Place a few drops of cedarwood essential oil on your pillow to inhale the aromas and sleep better. Use cedarwood oil in your room diffuser   Sandalwood Essential Oil Sandalwood essential oil has extensive benefits. Helping you sleep is one of them.   Research studies suggest the presence of Santanol in Sandalwood essential oils can help maintain a good nights sleep. Santanol is absorbed into the blood via the respiratory mucosa, thereby increasing effectiveness. (10)   How to use sandalwood oil to improve sleep quality To enjoy a good sleep with cedarwood oil, you should Place a few drops of sandalwood essential oil on your pillow to inhale the aromas and sleep better. Use sandalwood oil in your room diffuser   Tips for Using Essential Oils for Sleep To use any essential oil therapeutically to help ease problems of mild insomnia, you can try using some of these tips: Because they are highly concentrated, you should never apply them directly to your skin. Always dilute them in a carrier oil such as coconut oil, sweet almond oil or jojoba oil. Apply essential oil blends to your forehead, temples, neck, or wrists before going to bed to help fall asleep faster. Regularly use a few drops of relaxing essential oils in your bath to breathe in the soothing aromas.  Try a combination of proven oils in your diffuser to fill your bedroom with relaxing scents.   When purchasing essential oils, we urge you to carry out enough research on the brand. Essential oils aren’t regulated by the U.S. Food and Drug Administration, and hence, requires a careful assessment before you buy any. If you intend on using essential oils on your skin, please carry out a patch test to check if it causes irritation or induces any other side effects. To explore some of our products that incorporate these natural scents, please click here

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