Sleeplessness, or insomnia, plagues countless people across the world. Sleep is crucial to your well-being, and lack of sleep can affect your immune system, your mood, your relationships, and your work. The average adult requires 7-9 hours of sleep each night. However, many people are not getting sufficient sleep for a variety of reasons. Research shows that Americans spend over 40 billion dollars each year on sleep aids. That is a massive amount of money! Unfortunately, sleep aids can have several negative side effects. Before using any sleeping aids, please consult with your doctor.
Before we discuss the use of Essential Oils, below are three quick tips to help you sleep.:
- Develop a routine
Having an erratic sleep schedule can negatively impact your internal cycles, so try to go to bed at the same time every night.
- Shut electronics down before you enter your bedroom or before you go to bed
Shut off your electronic devices for about 2 hours before you go to sleep. This is extremely crucial for those struggling with their sleep. Many people have difficulty slowing down, and this is often why our nervous system can be quite erratic, negatively impacting our sleep quality.
Regular exercise can help you sleep well at night. Burning off some extra energy and getting your heart rate up for 20-30 minutes each day can absolutely improve your sleep patterns. Try to go for a good walk each day and see how much easier it is to fall asleep. Fresh air does wonders for our body and our mental state!
Essential Oils are super popular these days because they work well and are considered a natural remedy. However, oils alone may not be enough. You need to have a holistic approach to your health.
3 Powerful Essential Oils to Help Combat Insomnia
Lavender has been used for centuries. There have been several studies showcased in medical journals detailing the use of Lavender for aiding sleep and lowering anxiety. Lavender is definitely one of the best oils to get started with. Depending on your diffuser, add 5 to 15 drops of lavender to water. Run the diffuser for a couple of hours before bed or while you’re sleeping. Another option is to rub Lavender on your feet. Apply 1 or 2 drops of Lavender to the soles of your feet. The oil is quickly absorbed because the soles of your feet have the second-largest pores on your body. You can also add a drop or 2 on to your pillow itself.
Vetiver oil is incredibly effective for relaxing and calming the nervous system, which in turn helps with sleep. It is a very earthy and strong-smelling oil. When you inhale deeply, you can quickly feel relaxed, and consequently is often recommended for people with ADD. To use Vetiver, apply 1 or 2 drops on the soles of your feet and rub your feet together. Alternatively, apply 1 or 2 drops to the palms of your hands, then rub your palms together and inhale the oil at least three times. Just like with Lavender, you can also add Vetiver to a cotton ball and place it next to your pillow on your bed. Do not drop Vetiver on your pillowcase because it is a colored, thick oil and might stain your pillowcase.
Add Vetiver to a little bit of Epsom salts, then add this to your bath. Oil and water do not mix, so if you add Vetiver directly to your bath, it won’t distribute itself through the water as well. Alternatively, you can add the Vetiver to a little bit of alcohol before adding the alcohol to your tub.
Bergamot is a citrus oil distilled from the rinds. It is highly photosensitive, so be careful in sunlight if you are using Bergamot on your skin. Apply 1 to 2 drops of Bergamot to the palms of your hands, rub them together, then take in several deep inhalations. You can also diffuse Bergamot in your bedroom at night or in your house in the evening to help your body unwind. Bergamot is also good for decreasing stress and anxiety.
Cedarwood has the highest chemical compound, Sesquiterpenes, which makes it a powerful oil in general. It is absolutely phenomenal for aiding sleep, but we did not include it as part of our top three due to its scent. While some love the smell, others think it smells like cat urine. It’s not a favorite of many people, but it does work. Apply to your feet to lessen the smell-factor. You can also combine Cedarwood and Lavender to help offset the smell of the Cedarwood.
Shyloe Fayad is Okanagan based and the CEO & Primary Wonderer at Radical Wondering Collective. She is also the founder of “Happiness Habits by Shyloe”, which is a unique and actionable system that helps you reduce stress, depression, and anxiety so you can live your best life. She has been an essential oil user since the late ’90s and is now an educator. In this article, she shares 3 powerful Essential Oils to help combat insomnia.