In a world where the hectic pace of life and daily stress increasingly disrupt our nights, finding natural solutions to improve the quality of sleep has become essential. One of the gentlest and most effective approaches to having a restful sleep is the use of essential oils. Discover in this article the soothing and therapeutic properties of these concentrated plant extracts!
Which essential oils should you take to sleep better?
Lavender (Lavandula angustifolia)
Lavender is widely recognized for its calming and relaxing properties . Its sweet, floral scent has sedative effects that can reduce anxiety and promote a sense of calm, making it easier to fall asleep. Studies show that lavender can improve sleep quality and increase the time spent in deep sleep, which is essential for feeling rested. Its use in diffusion or topical application is common to create an atmosphere conducive to sleep.
Roman chamomile (Chamaemelum nobile)
Roman chamomile is often used for its calming effects on the nervous system . Its sweet, herbal aroma helps to soothe the mind and reduce stress, promoting a smooth transition to sleep. It is an especially useful oil for those who struggle with insomnia due to anxiety or restlessness. Chamomile can be inhaled directly or added to a warm bath to relax the body before bed.
Ylang-Ylang (Cananga odorata)
Ylang-Ylang is known for its exotic scent and sedative properties . It helps lower blood pressure and slow the heart rate, creating a feeling of tranquility. Its sweet, floral aroma can alleviate stress and anxiety, facilitating deeper sleep. Ylang-Ylang is commonly diffused or applied to pulse points after dilution to aid in restful sleep.
Bergamot (Citrus bergamia)
Although bergamot is a citrus fruit, it has calming properties that make it unique among essential oils in this group. Its fresh, slightly sweet scent can help soothe emotions and reduce nervous tension. Bergamot promotes a state of relaxation and well-being, essential for good sleep. It can be diffused in the bedroom or used as an inhalation before bed.
Frankincense (Boswellia carterii)
Frankincense is often used for its deeply calming effects and meditative properties . Its woody, resinous aroma helps to calm the mind and reduce anxious thoughts that can disrupt sleep. Frankincense promotes deep breathing and muscle relaxation, which is ideal for those who have trouble winding down in the evening. It is effective when diffused or applied topically after dilution.
Marjoram (Origanum majorana)
Marjoram is an essential oil known for its comforting and relaxing properties . Its warm and spicy scent helps soothe the nervous system and induce a state of calm. Marjoram is particularly useful for those who suffer from insomnia due to mental hyperactivity or stress. When diffused or applied topically, it facilitates falling asleep and helps to have a better quality of sleep.
How to use essential oils to sleep better?
In broadcast
- Choose a suitable diffuser : Use an ultrasonic or nebulizing diffuser to evenly disperse the essential oil into the air. These types of diffusers are ideal because they keep the therapeutic properties of the oils intact.
- Create a calming ambiance : Turn on the diffuser about 30 minutes before bed to saturate the air in your room with the relaxing aroma. This allows your space to become a sleep-friendly sanctuary.
- Diffuser Blends : Try combinations like lavender and frankincense, or bergamot and Roman chamomile for soothing synergistic effects.
In topical application
- Proper dilution : Mix 2-3 drops of essential oil with a teaspoon of carrier oil (such as coconut oil, jojoba oil, or sweet almond oil) to avoid skin irritation.
- Pulse Points : Apply the oil blend to areas like your wrists, temples, neck, or soles of your feet. These points are strategic locations where blood vessels are close to the skin's surface, allowing for quick absorption.
- Relaxing Massage : Use diluted essential oils for a light massage of the shoulders, back or feet, which can help release muscle tension and induce a state of deep relaxation.
Inhalation
- Direct inhalation : Place 1-2 drops of essential oil on a tissue or in the palms of your hands. Close your eyes, place the tissue or your hands near your nose, and breathe deeply. This can be especially effective for calming the mind just before bed.
- Personal inhalers : Use a personal inhaler by adding a few drops of your favorite essential oil. This allows for convenient and quick inhalation without the need for diffusion.
In a relaxing bath
- Aromatic Bath : Add 5-10 drops of essential oil to your warm bath. Mix them first with a tablespoon of Epsom salt or milk to help disperse the oil throughout the water. A warm bath before bed can help relax muscles and soothe the mind.
- Relaxation time : enjoy your bath for 15 to 20 minutes, breathing deeply to maximize the soothing effects of the essential oils.
Some precautions to take
Dilution is essential
Essential oils are highly concentrated and should always be diluted in a carrier oil before skin application to avoid irritation or allergic reactions.
Follow the recommended dilution ratios : generally, 1 to 2% for daily application (i.e. approximately 2 to 3 drops of essential oil for a teaspoon of carrier oil).
Perform a sensitivity test
Before using a new essential oil, apply a small amount of the diluted mixture to the inside of your elbow . Wait 24 hours to check for a skin reaction (redness, itching, or irritation). If you experience any unpleasant symptoms, stop use immediately and consult a healthcare professional.
Consult a healthcare professional
If you have any specific health conditions or are taking any medications, consult a healthcare professional before using essential oils, as some may interact with medications or medical conditions.
Additionally, pregnant or breastfeeding women should consult a doctor before using essential oils. Indeed, some oils are not recommended during pregnancy or breastfeeding.
Ensure safe use
Essential oils should not be applied near the eyes or on mucous membranes , as they can cause severe irritation.
Finally, store essential oils in dark glass bottles , away from light and heat to preserve their effectiveness and shelf life.
Conclusion
By incorporating essential oils into your bedtime routine, you can improve the quality of your sleep naturally and effectively. Whether through diffusion, topical application, or inhalation, oils like lavender, Roman chamomile, and ylang-ylang offer calming properties that promote relaxation and sleep. Give them a try and transform your restless nights into moments of deep, restful rest.
