Photo Credits to: www.onemedical.com
Use aromatherapy for better sleep. It’s one of the best and most natural ways to achieve good quality rest in a time when we can simply pop a pill to go to bed. Sufficient and good quality sleep provides plenty of wonderful benefits to the mind and body, but unfortunately, many of us have a problem achieving it. The United Health Foundation says that 35.5% of American adults get less than 7 hours of sleep daily.
If you often have trouble falling asleep, there are plenty of options you can explore to help. Before opting for sleep aids and supplements to fall asleep, it’s best to try natural remedies like aromatherapy first. Creating a calming bedtime routine using essential oils can make a significant difference in improving sleep quality.
In this article, let’s talk about aromatherapy for sleep, the best essential oils to use, and the best ways to use aromatherapy for better sleep.
Best Essential Oils For Sleep
Different essential oils serve different purposes, and there are some oils that can help promote better sleep. According to the Sleep Foundation, lavender, bergamot, and chamomile are among the best essential oils for sleep. Here are other essential oils you can use to help you get good quality sleep:
- Cedarwood
- Clary Sage
- Ylang Ylang
- Peppermint
- Marjoram
- Vetiver
- Eucalyptus
- Jasmine
- Valerian
Try these essential oils out – mix and match them to find the best combination that works for you. Soon enough, you’ll find your favorite calming and relaxing scents that will help you sleep better.
6 Ways To Use Aromatherapy For Better Sleep
Once you’ve chosen your favorite essential oils for sleep, you can use them in various ways that fits your lifestyle and night routine. Better yet, build a night routine if you haven’t and include these activities and you’re sure to achieve a good night’s sleep in no time.
Apply Topically
Anything that you apply topically will be absorbed through the skin. You’ll experience better circulation and increased absorption if you massage the essential oils onto your skin, as your palms are rich in sweat glands hence absorb oils more effectively.
However, it’s important to dilute essential oils with a carrier oil like almond, coconut, or jojoba oil first. Do not apply essential oils directly on your skin. Combine 1 teaspoon of carrier oil for every drop of essential oil. Massage the mixture onto your neck, shoulders, feet, and palms before going to bed – you’ll feel relaxed and find it easier to fall asleep.
Be sure to avoid any areas with damaged or broken skin. It’s ideal to do a test first on a small area of your arm to ensure no allergic reaction occurs.
Have Aromatic Baths
A warm shower or bath is an important part of any night routine as it will help you unwind and prepare your body for bed. This is especially true when you incorporate relaxing essential oils into your bath. Again, combine your preferred essential oil with a carrier oil then mix with your bath water. Soak in the bath 1 to 2 hours before your scheduled sleeping time
Incorporate To Skin Care Products
After an aromatic bath, pamper your skin with essential-oil infused skin care products like a lotion, body butter, or facial moisturizer. These products are available off the shelf, but you can also make a DIY version at home by adding a few drops of essential oil to an unscented lotion or moisturizer.
Use With An Essential Oil Diffuser
If you have sensitive skin and prefer not to use essential oils directly on your skin, you can choose to enjoy their aromatherapy benefits through a diffuser. There are various types like ultrasonic or reed diffusers you can choose from. All of them disperses essential oils into the air for you to breathe in which can help calm your mind and relax your body while you’re winding down for the night.
Spritz Into Your Pillow
Another way to incorporate aromatherapy into your night routine to help you sleep better is by lightly spritzing your pillows and mattress with your favorite essential oil. Pre-mixed sprays are available in stores, but again, you can make your own at home using your favorite scents.
The calming scents of essential oils can help reduce anxiety and promote relaxation, making it easier to fall asleep. Additionally, these soothing aromas can enhance sleep quality by creating a peaceful and comforting environment, encouraging deeper and more restful sleep.
Combine With Yoga and Meditation
For most of us, yoga or meditation isn’t part of our night routine. These wellness practices, especially when combined with aromatherapy, effectively lower stress levels and release tension from the body, helping you achieve and maintain good quality sleep.
From here on out, try to do even a few minutes of light yoga or meditation at night. Alternatively, you can practice other wellness activities like light stretching or deep breathing while diffusing essential oils.
Wrapping Up
Use aromatherapy for better sleep instead of taking sleep aids or supplements, unless prescribed by your doctor. If you have chronic insomnia, it’s best to seek the advice of a health professional first.