Getting to sleep is not always an easy task for many people. Some distractions, such as living on a main road or the noises of nocturnal animals, may be enough to make it difficult, if not impossible, to fall asleep. Essential oils have been praised for generations for their ability to induce sleep. They can be used to help facilitate sleep in a variety of ways. You can add them to a relaxing bath or even use them as a topical treatment, i.e. applied directly to the skin.
The first thing you need to keep in mind about essential oils is that small amounts are enough to last a long time. A couple of drops are enough to richly perfume a large living room. Use a maximum of 4 drops for each treatment, as too strong a scent can lead to the exact opposite of the purpose you are trying to achieve.
Steps
Part 1 of 4: Preparing a Bathroom
Step 1. Dim the bathroom lights or use unscented candles as lighting, eliminating the need for artificial light which can be strong
You can also listen to relaxing music; white noise is sometimes exceptionally effective in preparing the body for a good night's rest.
Step 2. Choose a fragrance that is not too strong
Oils can have very different effects on people, so identifying the flavors and smells that best suit your needs is a very important aspect. Read the "Tips" section at the end of the article to find the most commonly used oils for sleeping.
Step 3. Instead of taking a hot bath, which is actually quite stimulating, try taking it lukewarm instead
As the tub fills, add 2-3 drops of your favorite oil, placing them directly under running water. This will help disperse the oil.
Step 4. Enjoy 5-10 minutes soaking, then wash off with a bubble bath or odorless gel
Remember not to mix two different fragrances of essential oils and hygiene products.
Step 5. Once you are done with your bath, dry off and apply a scented talcum powder to your skin
Talcum powder helps keep you cool throughout the night and is a good temperature regulator, preventing you from overheating in your sleep.
Part 2 of 4: Topical Treatment
Step 1. Before sleeping, apply 1-2 drops of the same essential oil to both temples or wrists
The oil is applied to these areas of the body because there is a high blood circulation, so the temperature remains constant and high. A slight heating of the essential oils helps to disperse the scent, allowing its beneficial properties to act more quickly.
Step 2. Alternatively, you can put a few drops of the oil of your choice on a cotton pad and place the latter under the pillow, or stick it with tape on the palm of your hand
Part 3 of 4: Awakening
Step 1. Now that you've had a peaceful night's sleep, you need to focus on waking up and, once again, our dear essential oils come to the rescue
Step 2. There is no need to take another bath or apply any more oil to the skin
All you have to do is inhale peppermint oil or your favorite citrus oil to wake up bright and rested.
Part 4 of 4: Where to buy them
Step 1. If you have never used essential oils in the past, you should try them before buying them
Try them in natural product stores, in your trusted pharmacy or parapharmacy; sniff them first, so you'll be sure they're to your liking. Be honest with yourself: even though lavender oil is great for inducing sleep, but you don't like it, it won't be a good idea to use it!
Step 2. If you have now found your favorite oil, you can buy it at a pharmacy or, better yet, online where you can find it at even cheaper prices
Step 3. Always make sure the oil you are purchasing is pure essential oil and not a blend or room fragrance
If it is a pure oil, it will last longer and the effects will be more powerful.
Advice
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The best oils to promote natural sleep are:
- Lavender (best known for sleep problems; it is calming and sedative)
- Chamomile (has sedative and calming properties)
- Jasmine (has sedative, antidepressant and soothing properties)
- Benzoin (has sedative and relaxing properties)
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If your insomnia problems are caused by stress or anxiety, the following essential oils can help you calm down, relax and relieve stress, thus helping you sleep better:
- Neroli
- Pink
- Sandal
- Marjoram
- Cananga odorata (Ylang ylang)
- Always be careful when applying essential oils to the skin, you should first dilute them with a neutral oil or some other substance.
