Aromatherapy is a very effective resource against insomnia because it acts directly on the nervous system. Result: relax in minutes.
- 5 essential oils to sleep better
- Aromatherapy Guidelines for Sleep: Day and Night
- Baths and massages with essential oils for sleep
- Anti-stress essential oils that help you sleep
Not sleeping properly causes that during the day we are tired, drowsy and it costs us to perform any task.
It is estimated that if you do not sleep well, you spend 25% more energy to perform the same task. Day by day fatigue, irritability, lack of concentration and digestive problems accumulate.
- 5 essential oils to sleep better
- Aromatherapy Guidelines for Sleep: Day and Night
- Baths and massages with essential oils for sleep
- Anti-stress essential oils that help you sleep
Not sleeping properly causes that during the day we are tired, drowsy and it costs us to perform any task.
It is estimated that if you do not sleep well, you spend 25% more energy to perform the same task. Day by day fatigue, irritability, lack of concentration and digestive problems accumulate.
5 ESSENTIAL OILS TO SLEEP BETTER
But there are also relaxing essential oils that act on the autonomic nervous system and help restore restful sleep. Discover the five of greatest therapeutic value.
1. DISCONNECT WITH TANGERINE ESSENTIAL OIL
This essential oil, very mild, is interesting in case of temporary insomnia when one has difficulty disconnecting, stopping and relaxing. It is also beneficial for hyperactive children.
- How to use it: in diffuser (15-20 drops) during the afternoon or before bedtime, or orally (2 drops diluted in olive oil) in the morning and evening.
5 ESSENTIAL OILS TO SLEEP BETTER
But there are also relaxing essential oils that act on the autonomic nervous system and help restore restful sleep. Discover the five of greatest therapeutic value.
1. DISCONNECT WITH TANGERINE ESSENTIAL OIL
This essential oil, very mild, is interesting in case of temporary insomnia when one has difficulty disconnecting, stopping and relaxing. It is also beneficial for hyperactive children.
- How to use it: in diffuser (15-20 drops) during the afternoon or before bedtime, or orally (2 drops diluted in olive oil) in the morning and evening.
3. ROMAN CHAMOMILE FOR HYPERSENSITIVITY CASES
Roman chamomile essential oil is especially recommended for hypersensitive people or those who lose sleep over an event. It is also useful for people with high blood pressure who cannot relax. It is very effective with children who do not fall asleep out of fear or who wake up with nightmares.
- How to use it: massaging the skin at night or simply smelling the bottle before going to sleep or if you wake up in the middle of the night.
In this other article you will find other natural remedies to improve children’s sleep.
4. HIERBALUISA IN THE FACE OF DISTRESS
It is a powerful painkiller and is very useful in case of hyperarousal, anguish, anxiety or depression.
- How to use it: orally. If insomnia is associated with anxiety problems, you can take 2 drops of the essential oil diluted in olive oil three times a day until improvement.
5. MANDARIN PETIT GRAIN TO DISSIPATE TENSION
This great hypnotic is extracted from the leaves of the mandarin. Its therapeutic effect resembles that of chamomile, although it is much more powerful. It is also a muscle relaxant, effective for those who cannot sleep because they are very tense.
- How to use: in massage or smelling it, like Roman chamomile, or orally, 2 drops diluted before bedtime in case of severe insomnia.
AROMATHERAPY GUIDELINES FOR SLEEP: DAY AND NIGHT
AROMATHERAPY REGIMEN DURING THE DAY TO REDUCE INSOMNIA
During the day follow a routine with aromatherapy to rest at night.
- In the morning: take 2 drops of tangerine essence diluted in a little olive oil. If your insomnia is persistent and you fear going to sleep, take 2 drops of herb instead.
- During the day: Take 5- to 10-minute microbreaks to disconnect. To help, put a drop of lavender essential oil on your wrists, close your eyes, and take a deep breath.
- At home: in a diffuser, put tangerine essential oil, 15 to 20 drops, for half an hour. For persistent insomnia, mix in the diffuser 10 drops of lavender and 5 drops of tangerine.
- At night: take 2 drops of tangerine essence diluted in olive oil. Then dilute 2 drops of Roman chamomile or mandarin petit grain and massage feet, arms and chest.
AROMATHERAPY REGIMEN BEFORE BED TO REDUCE INSOMNIA
Half an hour before bedtime, take two drops of tangerine essential oil (Citrus reticulata) diluted in a little maple syrup.
Remember that, to ensure its therapeutic effect, it is advisable to choose quality essential oils. The most recommended are chemotypes, 100% pure and natural. In addition, it is better that they are certified biologically, thus guaranteeing the absence of chemical additives.
BATHS AND MASSAGES WITH ESSENTIAL OILS FOR SLEEP
It may help to take two or three baths a week with essential oils. For them to take effect, they do not have to be daily.
Make your relaxing bath formula by mixing 20 drops of lavender (Lavandula angustifolia) or “extra” ylang (Canonga odorata) essential oil with a handful of sea salt and a tablespoon of a vegetable oil (such as sweet almond).
Other relaxing oils that can replace lavender are those of Egyptian geranium (Pelargonium asperum or graveolens) and bitter orange (Citrus aurantium ssp amara).
After 20 minutes, leave the bath and massage the nape of your neck, shoulders, chest and feet with sweet almond vegetable oil (1 tablespoon) and 3 drops of the stick (Cinnamomum camphora chemotype linaol). Repeat this massage a diarior so that the effect is deeper.
ANTI-STRESS ESSENTIAL OILS THAT HELP YOU SLEEP
Stress is one of the biggest enemies of sleep. For this reason, it is very important to reduce it and aromatherapy can help you.
Breathing in certain essential oil compounds has been shown to decrease cortisol. The constant release of cortisol affects health and, at night, makes it difficult to sleep.
You can put a diffuser of essences at home or work to help you stay relaxed. It is not a luxury, but an element that favors your health and that of your loved ones.
Another gesture that you can transform into a routine is a daily self-massage on feet, arms and hands, neck and neck, face… Stimulating the skin activates our internal pharmacy, and some essential oils induce the release of wellness hormones.
Try a good anti-stress tonic. I propose a combination of essential oils that strengthens the nervous system:
- Holy basil (2 ml)
- Green myrtle (2 ml)
- Black spruce (2 ml)
- Rosemary verbenone (1 ml)
- Katrafay (1 ml)
- Rosewood (1 ml)
Use it regularly both in diffuser (15 to 20 drops) and on the skin (4 to 5 drops diluted in vegetable oil).
