lavender – Crisbie Coach

Aromatherapy to Fight Insomnia

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.

Emotions

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.

Sleep Cycle

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.

What about you? Do you think that one of those oils may help you improve your sleep?

5 Effective Ways to Relax Yourself

Do you feel the need to relax but don’t know which relaxation method to choose? Here are some of my favourite ones! You have to just choose the one that inspires you the most.

Method 1: mindful breathing.
Obviously it is not our normal way of breathing, which consists of inhaling and exhaling without even realizing it. It is a conscious breathing, to which you have to pay attention.

How does it work? Sit where you want, on the floor, on a chair, on the sofa. Begin to inhale through your nose by inflating your belly. Slowly breathe out through your mouth, emptying your belly (it’s also a good exercise for your abs). Just focus on the air flow that passes through your body. You will see that your breathing slows down and your body slowly relaxes. The ideal would be to practice this type of breathing at least three times a day. You can do it everywhere, you always breath, you only need to do it mindfully. One minute of deep, conscious breathing will help you to relax.

Method 2: meditation.
I am not referring here to transcendental meditation, but to meditation in full consciousness (mindfulness), accessible and easy to apply. Meditation helps you take care of yourself and your mind, allowing you to be aware of the “here and now”, moving away from stress and problems.

How does it work? Close your eyes and concentrate on the sensation of the air going in and coming out from your nostrils. Try not to be distracted, and every time you notice that your mind is wandering, focus back your attention on the breath. A meditation session can last a few minutes for beginners and hours for the more experienced. If you are a super technological type, you can try apps that guide and follow you during your meditation journey. It would be ideal practising this type of meditation a few minutes several times a day.

Method 3: massage
Massage eliminates tension and provides a feeling of serenity and super pleasant well-being. So if you have the chance, get a massage. Your stress will disappear. If you don’t find anyone among your family or friends that can massage you (in these confinement times you cannot go to a wellness centre), you can take massage devices, which you can use for the neck, feet, back or head. There are also armchairs that do massages and even a mask that gently massages your eyes and makes you look and feel perfectly rested! A simple solution for the feet could be crushing and rolling tennis balls. It is almost like having a reflexology session. Give it a try!

Method 4: Yoga and Pilates
They are two similar disciplines and are both helpful for your physical and mental health. While Yoga focuses on the physical and mental connection, Pilates is more similar to a sport that, however, makes us use deeply the muscles of our body.

Method 5: aromatherapy
Aromatherapy uses the aromatic essence of plants to prevent, cure or relax. In the latter case, you can use an essential oil diffuser that allows the atomization of the oils and their diffusion in the home environment.

What oils can you use to relax? Here are some that I like very much:

Lavender essential oil: it has sedative and calming properties and allows relaxation.
Neroli essential oil: it reduces stress and fights insomnia and tension.
Marjoram essential oil: it regulates emotions and protects you from fears.
Grapefruit essential oil: it combats stress and helps you resolve doubts.
Mandarin essential oil: it is relaxing and sedative.
Scots pine essential oil: it helps you control emotions.

Here are my favourite relaxation methods. Choose the one you like most and, if you like, let me know. You can even choose more than one because taking care of yourself is the best thing you can do!