9 Essential Oils That Can Help Improve Your Sleep
After a stressful and stressful day, it can be difficult to detach yourself from work problems or even personal life at bedtime. As a result, we spend hours and hours rolling in bed, mulling over what we still do not know how to solve.
If you are going through a period of anxiety and insomnia, a natural remedy to alleviate these problems is the use of essential oils. Although they have long been employed in aromatherapy, science has also been dedicated to studying its benefits, as you can see in this study.
Know the best options for essential oils to relax and sleep better:
1. Lavender oil
Very traditional, lavender oil has been used for centuries to help people fall asleep. To do this, you can drip 5 to 6 drops of the oil near your bed (as in the nightstand), massage with a 2% solution or even ingest a capsule before bed, although this presentation is not very common in South America.
2. Angelica oil
Also known as the holy-spirit root, angelic was once used as a form of protection. Currently, the essential oil of this plant is used to make messages that cause relaxation and sleep.
Generally, angelica oil is mixed with basil oil, cedar oil, and cardamom oil to make a 2% concentration massage solution.
The essential oil of ylang-ylang is known mainly for its aphrodisiac properties, but it also fights nervous tension, anxiety, stress, and anger, helping people to fall asleep.
In general, ylang-ylang oil works best to combat insomnia when used in conjunction with other oils, such as cedar, sandalwood, and cypress. It should not be used without making a dilution as it may be irritating to the skin.
4. Chamomile oil
Chamomile is famous for its calming effects, whether applied to skin irritations or insomnia. If you already have chamomile tea before bed, a tip to increase its effect is to add a drop of the essential oil of that plant to the drink.
Chamomile oil combines with the essential oils of cedar, lavender, ylang-ylang and vetiver grass to make a massage oil or a diffuser for the environment.
5. Nerve oil
Neroli oil, also known as orange flower oil, is one of the noblest essential oils and is widely used in the manufacture of perfumes. By having relaxing and sedative properties, it is also used to induce sleep.
To better take advantage of its benefits, the tip is to mix 5 drops each of the neroli, frankincense, ylang-ylang and lavender oils and inhale for a few minutes before bedtime.
6. Valerian oil
Valerian has long been used in folk medicine to combat anxiety, nervous tension, and insomnia. It can be used in creams, massage oils, bath flavoring, foot scrub or diffuser for environments.
7. Juniper oil (juniper)
Made with juniper berries (also called juniper), this essential oil is best known for its detoxifying properties. However, it also provides relief for muscle tensions and joint pains, promoting relaxation of the body and making it easier for the person to fall asleep.
The best way to use it is to massage into a diluted solution directly into muscles and joints that are sore.
8. Bergamot oil
Bergamot oil is known to relieve stress and calm the mind by functioning as an excellent natural anxiolytic. That way, it helps to reassure the thoughts that can keep us awake at night, reducing the time we take to sleep.
One of the options for using this oil is to drip a droplet in the tea before bed. You can also mix it with other essential oils derived from wood to make a massage oil or a diffuser for environments.
9. Black cumin oil
Extracted from black cumin seeds harvested in the Middle East, especially in northern Egypt, this oil is best known for its beneficial properties for digestion. However, when used as massage oil, it promotes relaxation.
In general, black cumin oil is used in association with mint, ravensara and rosemary oil.
Despite its benefits to relaxation and overall health, various essential oils can be toxic if inhaled or applied to the skin in pure form.
Therefore, you should always follow the manufacturer’s recommendations and dilute them when necessary. It is also important not to exaggerate the amount used for inhalation, avoiding too strong odors and which can be irritating to the airways.
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