Sleep plays a crucial role in health. It is when you recharge your body to regain focus, strength and energy. You need to sleep 7 to 8 hoursso you can fully recharge.
However, not everyone can fall asleep or achieve restful sleep easily. There are those who cannot fall asleep early or sleep for a short period. The reasons for this are usually an underlying health problem and some environmental factors. It would be best to consider home remedies that you can try to help you achieve restful sleep.
One of these remedies is to use essential oils that come from plants. You can get the oils from the seeds, stems, shoots, roots, twigs, leaves and flowers of plants. However, with so many types of essential oils to promote sleep, it can be overwhelming to choose the right one.
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How do essential oil manufacturers extract the oil?
The extraction process aims to obtain the botanical properties of plants. Simply put, manufacturers get the liquid version from them. They dissolve these properties in a solvent for herbal extract.
The extracts are more effective in providing the benefits than consuming the plant itself. Essential oils have these botanical properties. This means that they can provide maximum benefits.
Can you use coconut oil and mix it with essential oils?
You can use the purest form of coconut oil as a carrier oil. But you should not use the refined form as it is not quite natural anymore. Contains synthetic elements that can react with essential oils.
Are there side effects of essential oils?
essential oils they may contain mostly natural ingredients, but they can cause side effects. This is especially true for people who have sensitive skin. You can experience sensation of burning, skin rashes or irritation. If the symptoms don’t go away, see your doctor right away.
Essential oils to sleep well and have a good rest
To help you, we leave you some oils that will be very useful:
peppermint oil
Peppermint oil is popular for its effects anti-inflammatories. This ability can clear the airways for minimize blockages during sleep. As a result, it reduces the sleep apnea and snoring symptoms.
jasmine oil
jasmine oil can help minimize sleep disturbances and promote relaxation. His properties relaxing They act as an aromatherapy that calms the senses. This helps you fall asleep quickly.
Ylang Ylang Oil
This oil is popular for its sweet fragrance with some therapeutic effects. Like jasmine oil, it also has healing effects. aromatherapy that are helpful in promoting sleep. can help stabilize blood pressure, heart rate and respiratory rate, making you feel calm.
sandalwood oil
The fragance earthy Y woody Sandalwood can help relieve anxiety and stress. It also has properties sedatives that can minimize wakefulness and promote sleep.
valerian oil
This oil contains valerenic acid and can stop the breakdown of GABA (gamma-aminobutyric acid), a neurotransmitter that promotes sleep. It is also a popular ingredient in many herbal teas for sleep.. You can also achieve a better quality of sleep by using the oil.
clary sage oil
Clary sage oil has properties antidepressants. This ability corrects chemical imbalances in neurotransmitters that neutralize behavior and mood. When you feel better, you will be able to sleep better.
bergamot oil
It comes from a citrus fruit. Although citrus can make you feel energized, bergamot oil provides a calming effect. It can also promote physiological changes such as lowering blood pressure before sleeping.
sweet marjoram oil
The sweet fragrance of this Marjoram oil can provide calming effects. It makes your brain calm and relaxed, which prepares you for restful sleep.
chamomile oil
the oil of Chamomile is ideal for women with insomnia. Helps reduce anxiety symptoms that trigger insomnia. It is also popular in herbal medicines to reduce levels of anxiety and stress.
lavender oil
Lavender oil is also another popular essential oil for promoting sleep. It has strong relaxing effects that are helpful in falling asleep and achieving restful sleep.
How to use essential oils?
Like the many types of essential oils, there are also several ways to use them to sleep. You only need a few drops of oil for any of these methods. Choose the method and essential oil that works best for you:
- Boil water and add essential oil. Inhale the steam from the boiling water.
- Take a bath and add the oil to the water with a small amount of bath salt.
- Pour water into a spray bottle and add the essential oil. Spray the mixture on your pillow or in your room.
- Apply the essential oil to your hand and rub both palms together before smelling them.
- Pour the oil into your air diffuser, so it can spread in your room.
- Buy aromatherapy candles with essential oil as one of the ingredients. Light the candles before going to bed.
- Mix the essential oil with a carrier oil. Rub the mixture on your feet, hands, forehead, neck, wrist, and chest.
How does aromatherapy promote sleep?
The aroma of essential oils causes the nervous system to send signals to the limbic system of the brain. This system also houses memory and emotion. This process conditions your brain to fall asleep with a specific scent.
PRECAUTIONS of the use of essential oils
Despite the sleep-promoting benefits of essential oils, its misuse can cause damage. The application Topical use of the oils may be more beneficial. It can enter the skin by going into the bloodstream faster.
The olfactory nerve receptors will perceive the smell. They then send signals to the brain.
Nevertheless, before applying directly to the skin, it is best to test a small amount first.
Leave it for 24 hours, so you will know if your skin reacts to the oil you prefer. It is not recommended to apply them in children 2 years of age or younger.
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