Insomnia can have different causes: noisy surrounding environment, excess of light or lack of light, extreme heat or cold, intense rhythm of life that causes stress, anxiety and depression. Good sleep is the cornerstone of a healthy life, while insomnia can cause mental and physical health ailments and weaken the immune system.
Several studies have shown a positive effect of essential oils on sleep disorders. However, if you experience severe sleeping disorders that have a significant impact on any aspect of your well-being, seek professional help.
I have selected five essential oils that I use for myself and my family that I hope will be useful to you too.
Oils that prevent insomnia and calm the spirit by reducing anxiety:
Lavender: relaxes the muscles, has antidepressant, calming and balancing properties. I used it also when my son was little and found difficult to fall asleep.
Roman chamomile: powerful calming oil, helps to manage nervous and anguish crisis.
Bitter orange: calming, balancing, sedative, it allows to fight anxiety, anguish, restless sleep and night time awakenings.
Oils to calm muscle spasms responsible for agitation:
Marjoram: a very powerful anxiolytic, antispasmodic and sedative. In addition to providing a sedative and anti-inflammatory effect, it relieves stiff and painful joints.
Ravensara (Ravintsara): muscle relaxant. Complements and strengthens the marjoram and helps you fall asleep.
This is only a small selection based on my preferences. You can also try mandarin, neroli, hypericum, valerian and lemon scented geranium.
How to use them:
Aroma Diffuser: pour 20 to 25 drops of essential oil into an electric diffuser to avoid combustion and turn it on 5 minutes before going to bed.
Massage: pour 4 to 10 drops of essential oil into a vegetable oil such as argan or hemp. Massage the solar plexus before going to bed. If you have the chance, ask those who live with you to massage your feet, back, legs and belly.
Bath (for an adult): mix 5 to 10 drops of essential oil with unrefined coarse salt (a medium-sized glass) and add it to your bath water just before plunging in. Rest about 15 minutes in the tub and then go to bed. For children use only 5 drops.
Steam your pillow: spray some oil a few times on your pillow before going to sleep.
General tips to improve your sleep:
Avoid noise and light in your room. Deep darkness is optimal for a deep sleep. Keep the temperature between 18 and 19 degrees C, before going to bed open the window for 5 minutes and eliminate allergens (cat or dog hair, dust, pollen, etc.).
In the evening, eliminate exciting drinks like coffee, tea, carbonated drinks and alcohol. Eat light food and do not go to bed immediately after eating, even if you are very tired. Beware if you miss vitamin B, calcium and magnesium as it may be the cause which can cause sleep disorders.
Avoid spending many hours in front of a screen (both computer and television) before going to sleep. Of course, you should also avoid having a television in the room.
Anxiety and adaptation to change are two enemies of sleep. Read, drink a herbal tea, meditate. Plan a 30 minute relaxation time to at least calm your spirit and body before going to bed.
Respect your schedules and habits as much as possible so as not to upset your biological clock. Always try to eat and go to bed at the same time. If you suffer from insomnia do not take an afternoon nap because you risk changing your sleeping pattern.