Anyone who has ever experienced insomnia will tell you that there is no substitute for proper night’s sleep. With all of the stresses of modern life, sleep can be difficult to come by. When things aren’t going well—whether your blood pressure is high, there are problems at work, or even at home—the body reacts by struggling to relax.
The good news is that natural ways can frequently aid improve sleep. Certain essential oils, when used correctly and in the right amounts, can put you right to sleep!
A few drops is usually all that is required, and methods of administration include using air diffusers, steam from pots of boiling water, or just rubbing directly into the skin.
The effect of chamomile tea on sleep is more commonly studied, although people also use chamomile aromatherapy for sleep. An essential oil blend for sleep that has been scientifically examined includes Roman chamomile, lavender, and neroli. In a trial of patients in an intensive care unit, this combination lowered anxiety and increased sleep quality.
Chamomile is one of the greatest essential oils for sleep and anxiety if you want to minimize anxiety as part of your sleep hygiene practice. In one study, nurses were less anxious after breathing a blend of chamomile and lavender essential oils18. When aromatherapy was combined with music, the reduction was considerably larger. Roman chamomile aromatherapy19 was found to alleviate anxiety in pregnant women in another investigation.
Bergamot essential oil may decrease blood pressure and promote mental health when used as aromatherapy. Bergamot is supposed to help sleep because of its soothing effects. In one study of healthy women, a combination of bergamot and sandalwood essential oils improved sleep quality in 64% of the participants. Another study of participants in cardiac rehabilitation discovered that exposure to an aromatherapy blend of bergamot, lavender, and ylang-ylang improved sleep quality significantly.
Bergamot is a fragrant North American herb that is frequently grown to attract pollinators such as bees and butterflies. Bergamot may aid with a range of diseases, according to research. Bergamot is sometimes consumed as an extract or juice. In addition, bergamot essential oil can be inhaled or dispersed around a room.
Ylang-ylang is supposed to assist balance both sides of the brain, as well as aid in the processing and release of negative emotions such as anger. In fact, one study discovered that combining ylang-ylang oil with lavender and bergamot oil lowers blood pressure, pulse, stress, anxiety, and cortisol. Ylang-ylang can help you fall asleep faster while also lowering stress and anxiety.
Although not as effective as lavender oil as a sleep aid, ylang ylang isn’t far behind. Ylang ylang is an extract from tropical trees in Asia that, like lavender oil, reduces blood pressure and pulse rate and naturally prepares the body for sleep. When inhaled, the oil emits a highly delicious and appealing aroma, which is relaxing in its own right.