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After a stressful and nervous day, it can be difficult to disconnect from work or even personal life problems at bedtime. As a result, we spend hours and hours rolling around in bed, mulling over what we still don’t know how to solve.
If you are experiencing a period of anxiety and insomnia, a natural remedy to alleviate these problems is the use of essential oils. Although they have been used for a long time in aromatherapy, science has also been dedicated to studying their benefits, as you can see in this study.
Discover the best essential oil options to relax and sleep better:
1. Lavender oil
Very traditional, lavender oil has been used for centuries to help people fall asleep. For this, you can drip 5 to 6 drops of the oil near your bed (as on the nightstand), massage it with a 2% solution or even ingest a capsule before bed, although this presentation is not very common. in Brazil.
2. Angelica oil
Also known as holy spirit root, angelica was formerly used as a form of protection. Currently, the essential oil of this plant is used for massages that promote relaxation and sleep.
Generally, angelica oil is mixed with basil oil, cedarwood oil, and cardamom oil to make a 2% strength massage solution.
3. Ylang-ylang
Ylang-ylang essential oil is primarily known for its aphrodisiac properties, but it also fights nervous tension, anxiety, stress and anger, helping people to fall asleep.
In general, ylang-ylang oil works best to combat insomnia when used in conjunction with other oils such as cedar, sandalwood, and cypress. It should not be used without making a dilution as it can be irritating to the skin.
4. Chamomile oil
Chamomile is famous for its calming effects, whether applied to skin irritations or to combat insomnia. If you already drink chamomile tea before bed, a tip to increase its effect is to add a drop of the essential oil of this plant to the drink.
Chamomile oil combines with cedarwood, lavender, ylang-ylang and vetiver essential oils to make a massage oil or room diffuser.
5. Neroli oil
Neroli oil, also known as orange blossom oil, is one of the noblest essential oils, being widely used in the manufacture of perfumes. As it has relaxing and sedative properties, it is also used to induce sleep.
To better enjoy its benefits, the tip is to mix 5 drops each of neroli, frankincense (olibanum), ylang-ylang and lavender oils and inhale for a few minutes before going to bed.
6. Valerian oil
Valerian has long been used in folk medicine to combat anxiety, nervous tension and insomnia. It can be used in creams, massage oils, bath scent, foot bath or diffuser for environments.
7. Juniper (Juniper) Oil
Made from the berries of the juniper tree (also called juniper), this essential oil is best known for its detoxifying properties. However, it also offers relief from muscle tension and joint pain, promoting relaxation in the body and making it easier for the person to fall asleep.
The best way to use it is to massage a diluted solution directly into sore muscles and joints.
8. Bergamot oil
Bergamot oil is known to relieve stress and calm the mind, working as an excellent natural anxiolytic. In this way, it helps to calm the thoughts that can keep us awake at night, decreasing the time it takes us to sleep.
One of the options for using this oil is to drip a drop in tea before bed. You can also mix it with other wood-derived essential oils to make a massage oil or room diffuser.
9. Black cumin oil
Extracted from black cumin seeds harvested in the Middle East, especially northern Egypt, this oil is best known for its beneficial properties for digestion. However, when used as a massage oil, it promotes relaxation.
In general, black cumin oil is used in association with peppermint, ravensara and rosemary oil.
An important recommendation for the use of essential oils
Despite their relaxation and general health benefits, many essential oils can be toxic if inhaled or applied to the skin in pure form.
Therefore, you should always follow the manufacturer’s recommendations and dilute them when necessary. It is also important not to exaggerate the amount used for inhalation, avoiding strong smells that can be irritating to the airways.
The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.
