Essential oils may help if you are trying to fall asleep or looking for ways to overcome sleep disorders. Aromatherapy may be a safe alternative to medication for sleep disorders. In this article, we will discuss how to use essential oils to help you sleep to help you get the benefits of aromatherapy.
What is essential oil?Essential oil is an aromatic substance, which is usually extracted from plants by steam distillation to retain its original properties. Other methods include pressing, solvent extraction, resin extraction and cold pressing. Essential oils can be stored in any part of the plant, such as flowers, leaves, twigs, roots, buds, stems or seeds.
Extraction is the process of obtaining plant active components (liquefied form of plants). Plant ingredients are dissolved in solvents to produce herbal extracts. These extracts are considered to be more effective in achieving plant benefits than edible plants. When you use essential oil, you will get the most benefit from the plant, because its plant active ingredients (such as alkaloids, flavonoids, minerals and phenols) directly bring you the greatest help.
Different ways to use essential oils to help sleep
Essential oils are used in different ways to gain health benefits. You can choose one of the following options according to your preference.
1. Apply a few drops to some parts of the body (such as chest, wrist, neck, forehead, hands or feet). Before applying essential oils, be careful and read the instructions on the label.
Abuse of essential oils can be harmful because your skin may be sensitive to undiluted essential oils.
Please refer to our article：What is Sleep Therapeutic-Grade Essential Oil?
2. Incense candle.
3. Pour a few drops into the air diffuser to disperse the fragrance into your room.
4. Pour essential oil into water and spray on the room or pillow.
5. Pour a few drops into the bathtub before going to bed.
* Please note that many of the essential oils sold in the market are chemically synthesized. Please be careful. There are other ways to use it, but please be careful.
Why do essential oils induce sleep?
Some aromas may have calming effects. Olfactory nerve receptors located in the nasal mucosa are responsible for transmitting sensory data to the brain. When you smell some aroma, the olfactory receptor sends a calming signal to the brain to help your body prepare for sleep.
The molecular mechanism of some plant components may be similar to some commonly used sleep drugs. For the 2010 study in Germany, Dr Olga sergeeva of Heinrich Heine University in Dusseldorf, in collaboration with Professor Helmut Hass, was led by Hans harts Hatt, Professor of Bochum (Bochum), found that two kinds of perfume Vertacetal-coeur (VC) and chemical variant (PI24513) have the same molecular mechanism of action and are as strong as commonly used barbiturates (commonly prescribed sleeping) or propofol. They can soothe, relieve anxiety and promote sleep.
At 2014 study showed a link between anti anxiety drugs and dementia (note ). The following three essential oils can help maintain a healthy mood.
However, it is important to remember that many essential oils are adaptants, mainly because they have a "normalizing" effect on the body's process state, stress and hormone release; it means that the adaptive agents can activate the body's state, stimulate and nourish, or calm and relieve pain when necessary. This means that they have different adaptability to people. Certain types of essential oils may have sedative effects, while others may have stimulating effects. For example, certain types of essential oils (such as jasmine and Lavender) are known to cause sleep, while orange and lemongrass are refreshing.
Please read and study carefully before choosing essential oils. Please try for a few days to see how your body reacts.
Essential oils can also be used to establish bedtime through aromatherapy. Your brain is used to associating a certain aroma with sleep. Choose one or more scents that will calm you down so you can relax when your body is ready to go to sleep.
Topical use of essential oils has been shown to be beneficial because of their properties that penetrate your skin and enter your blood faster. Your olfactory nerve receptors also sense odors and send signals to the brain.
However, before topical application, a small drop should be applied on the inside of the wrist, and then wait for 24 hours for the test oil. If there are no adverse reactions during this period, the essential oil may be safe for you. Before each use for children, the essential oil should be tested for adaptation. We do not recommend essential oils for infants under 2 years of age.
The use of different vegetable oils in the ancient medical system has proven its efficacy, making herbal medicine a tried and tested form. The efficacy of essential oil in promoting sleep has been proved by various studies, making it a good sleep promoting substitute for over-the-counter drugs.
Note : de gage, S., moride, Y., ducruet, T., Kurth, T., Verdoux, H., Tournier, M., et al. (2014). Benzodiazepine use and risk of Alzheimer's disease: case control study. BMJ, 349: g5205