Do you have trouble sleeping at night? If yes, know you are not alone. In America, 60 million adults deal with sleep issues and over one-third do not receive the recommended amount of sleep, according to John Hopkins Medicine. It is recommended that adults get seven to nine hours of sleep per night. If you feel you have done everything in your power to maintain good sleep hygiene but still struggle with sleep, it may be time to consider some natural sleep remedies. Benefits of using natural sleep aids may include promoting relaxation, mitigating anxiety, and assisting with better overall sleep. One of the best tools you can use for better sleep is essential oils.
What are Essential Oils?
You have probably seen essential oils sold in a variety of stores. Essential oils come from plants. Specific plants are extracted. The extracts contain the scent and beneficial properties of the plant. Essential oils can be applied directly to the skin or can be used by diffusers or humidifiers. The goal is to inhale the essential oils to experience the plant's healing benefits.
How Essential Oils Help with Sleep
It is very common for people to use essential oils to help them sleep. One of the main reasons is that many essential oils have calming effects on the body, specifically calming effects on the mind. This works because researchers believe that essential oils affect receptors in the nose. These receptors directly impact the brain by sending signals to specific neurotransmitters. These signals can affect the part of the brain that controls emotion. This is why many essential oils are used for sleep. When your mind is quiet and sound, you can fall asleep quicker and stay asleep longer.
Five Essential Oils to use for Sleep
#1 Lavender Oil
One of the most common essential oils is lavender oil. Research shows that lavender essential oils can calm the nervous system. This is because lavender holds linalool and linalyl acetate. These are two chemicals that are found in the brain. Lavender benefits include lowering heart rate, temperature, and blood pressure. This is relevant to sleep because these are three things your body naturally does to get to sleep. Lavender is one of the most studied essential oils. In one 2017 study, researchers found that inhaling lavender essential oil improved sleep and minimized the anxiety of hospital patients. Other studies show that lavender oil improves sleep quality in those suffering from mental illnesses such as depression and anxiety.
#2 Chamomile Oil
Many people drink chamomile tea before bed to help them relax before bedtime. Chamomile essential oil has the same calming effects making it great for sleep. Make sure to use Roman chamomile since this is the kind that is well known for its ability to help potentially ease anxiety.
In one 2017 study, researchers found that the group given chamomile extracts saw an increase in better sleep quality. Other research has shown that chamomile can help with headaches and digestion and alleviate anxiety and stress.
#3 Bergamot Oil
Bergamot essential oil is another excellent option for improved sleep. In addition to bergamot oil calming down the mind, this oil can also affect your physical being since it has anti-inflammatory and anti-bacterial properties! It can reduce both your blood pressure and heart rate. These are all factors needed to fall blissfully to sleep. Many people mix bergamot oil with other calming essential oils for the ultimate aroma of relaxation.
#4 Cedarwood Oil
Cedarwood is another awesome essential oil. It is popular for two main reasons. Cedarwood contains forest and woodsy aromas that provide a very cozy, calming environment. The second reason it is very popular is that it contains a chemical compound called cedrol. Cedrol provides sedative-like effects on the body. Plus, there are many other potential benefits to using cedarwood oil, such as easing physical pain, reducing stress, and improving concentration. This is what makes it a perfect essential oil for sleep!
#5 Eucalyptus Oil
Eucalyptus is another very common scent. Eucalyptus is recommended often when someone is sick or suffering from a cold. This is because eucalyptus can help clear out your sinuses. If you find yourself restless when you are ill, it is best to use eucalyptus essential oil to help decongest your sinuses, allowing you to fall asleep easier. Its potent scent is also very relaxing!
Methods of Use
There are many ways you can use essential oils. Two very popular methods of use are aromatherapy and sleep patches. What is great about these natural sleep remedies is that they are affordable and accessible to almost everyone. We recommend combining multiple methods of relaxation in addition to using essential oils for the best results possible. Imagine revitalizing your nighttime routine with a good book and a diffuser. Combining relaxation techniques for bed will help your chances of falling asleep quicker.