5 essential oils to sleep: smell to fall asleep

Not sleeping properly causes us to be tired, sleepy during the day and find it difficult to perform any task.

It is estimated that if you do not sleep well, you spend 25% more energy to perform the same task. Day by day fatigue, irritability, lack of concentration and digestive problems accumulate.

The aromatherapy proposes the use of some essential oils to sleep and help to fall asleep. It must be taken into account that it must be accompanied by other habits: having dinner early, not using a mobile phone or television in the bedroom, meditating before going to sleep, etc.

Stress is largely responsible for insmonia and addressing it is essential. Below you will also find specific relaxing essential oils to reduce your stress levels and an aromatherapy formula for the bath that helps you sleep.

5 essential oils to sleep better

But there are also relaxing essential oils that act on the autonomic nervous system and help to recover a restful sleep. Discover the five most therapeutic value.

1. Disconnect with tangerine essential oil

This very soft essential oil is interesting in case of transient insomnia when one finds it difficult to disconnect, stop and relax. It is also beneficial for hyperactive children.

How to use it: in diffuser (15-20 drops) during the afternoon or before going to bed, or orally (2 drops diluted in olive oil) in the morning and at night.

2. Lavender, the best all-round relaxant

Lavender is the star of aromatherapy and also the great nervous system specialist. Thanks to its richness in calming, relaxing, and sedative molecules, it is undeniably effective for falling asleep.

How to use it: in a diffuser (15-20 drops) in the afternoon or at night, or in a massage on the skin (2 diluted drops) from mid-afternoon to relax.

If you don’t like the smell, try bitter orange essential oil.

3. Roman chamomile for cases of hypersensitivity

Roman chamomile essential oil is especially recommended for hypersensitive people or for whom some event makes them lose sleep. It is also useful for people with high blood pressure who cannot relax. Is very effective with children who do not fall asleep out of fear or who wake up with nightmares.

How to use it: massaged into the skin at night or simply by smelling the bottle before going to sleep or if you wake up in the middle of the night.

In this other article you will find other natural remedies to improve children’s sleep.

4. Lemon verbena against anguish

It’s a potent pain reliever and it is very useful in case of hyperarousal, anguish, anxiety or depression.

How to use it: orally. If insomnia is associated with anxiety problems, you can take 2 drops of the essential oil diluted in olive oil three times a day until improvement.

5. Petit grain mandarin to dissipate tension

This great hypnotic It is extracted from the mandarin leaves. Its therapeutic effect is similar to that of chamomile, although it is much more powerful. It is also a muscle relaxant, effective for those who cannot sleep due to being very tense.

How to use it: in massage or smelling it, such as Roman chamomile, or orally, 2 diluted drops before going to bed in case of severe insomnia.

Aromatherapy guidelines for sleep: day and night

Aromatherapy regimen during the day to reduce insomnia

During the day follow a routine with aromatherapy to rest at night.

In the morning: take 2 drops of tangerine essence diluted in a little olive oil. If your insomnia is stubborn and you fear going to sleep, take 2 drops of lemon verbena instead.During the day: beam micro breaks 5 to 10 minutes to disconnect. To help, put a drop of lavender essential oil on your wrists, close your eyes, and take a deep breath.At home: in a diffuser, put tangerine essential oil, from 15 to 20 drops, for half an hour. For stubborn insomnia, mix 10 drops of lavender and 5 of mandarin in the diffuser.At night: take 2 drops of tangerine essence diluted in olive oil. Then dilute 2 drops of Roman chamomile or mandarin petit grain and massage feet, arms and chest.

Aromatherapy regimen before bed to reduce insomnia

Half an hour before going to sleep take two drops of tangerine essential oil (Citrus reticulata) diluted in a little maple syrup.

Remember that, to ensure its therapeutic effect, it is advisable to choose quality essential oils. The most recommended are chemotyped, 100% pure and natural. Also, they better be organic certificationThus, the absence of chemical additives is guaranteed.

Baths and massages with essential oils to sleep

It can help you take two or three baths a week with essential oils. They don’t have to be daily to be effective.

make your soothing bath formula mixing 20 drops of lavender essential oil (Lavandula angustifolia) or “extra” or “full” ylang ylang (canonga odorata) with a handful of sea salt and a tablespoon of a vegetable oil (such as sweet almond oil).

Other relaxing oils that can replace lavender are those of Egyptian geranium (Pelargonium asperum or graveolens) and bitter orange (Citrus aurantium ssp amara).

After 20 minutes, get out of the bathroom and apply a neck massageshoulders, chest and feet with sweet almond vegetable oil (1 tablespoon) and 3 drops of palo de hô (Cinnamomum camphora chemotype linaol). repeat this massage dailyor for the effect to be more profound.

Essential oils against stress that help sleep

Stress is one of the biggest enemies of sleep. For this reason it is very important to reduce it and aromatherapy can help you.

It has been shown that breathing certain compounds in essential oils lowers cortisol. The constant release of cortisol affects health and, at night, makes sleep difficult.

you can put a essence diffuser at home or work to help you stay relaxed. It is not a luxury, but an element that favors your health and that of your loved ones.

Another gesture that you can turn into a routine is a daily self massage on feet, arms and hands, neck and neck, face… Stimulating the skin activates our internal pharmacy, and some essential oils induce the release of well-being hormones.

try a good stress tonic. I propose a combination of essential oils that strengthens the nervous system:

Holy Basil (2ml)Green Myrtle (2ml)Black Fir (2ml)Rosemary Verbenone (1ml)Katrafay (1ml)Rosewood (1ml)

Use it regularly both in a diffuser (15 to 20 drops) and on the skin (4 to 5 drops diluted in vegetable oil).