Essential oils are a valuable answer to sleep problems: very concentrated in active ingredients, they act quickly and their action is powerful.
Essential oils are natural products, which, when used against contraindications (pregnancy, breastfeeding, certain pathologies, no use in young children) and by administering appropriate dosages, can bring real relief .
The main essential oils used for sleeping are:
- True Lavender (Lavandula angustifolia)
This is the most important and the most interesting. Lavender has soothing properties of the nervous system, and muscle relaxants. The body will be relaxed psychically and physically by this essential oil and ready for a better sleep. It is also an essential oil that has very few contraindications and can be used pure or in preparations.
- Marjoram with shell (Origanum majorana)
It is an essential oil with antidepressant properties. It balances the nervous system. It is very useful during periods of heavy stress or emotional overflow.To read: The essential oil of marjoram effective for insomnia
- Small bitter orange seed (Citrus aurantium)
The small grain Bigaradier is used as anxyolitic. It is also effective when used to combat the difficulties of falling asleep due to thoughts that turn and come back constantly in the head.
- Ylang-Ylang (Cananga odorata)
Contrary to what one might think, this stimulating essential oil also has very good sedative, anti-stress and anti-irritability properties. This oil can also be used if the nights are troubled by frequent nightmares.
In pictures: the effects of lack of sleep
How to use them?
- Relaxing bath
To induce sleep, it is advisable to relax in a bath. Lavender is the essential oil most suitable for sleeping better.
To properly make a bath with essential oils, it is necessary to mix the oil with a neutral base for the bath (or with a low perfumed traditional bubble bath) at the rate of 5 to 10 drops for a tablespoon of neutral base.
This method is essential in aromatherapy. There are many specialties available for sale in pharmacies, either in the form of spray or mixture for inhalation, indicated for sleep.
To make your own mixture, pour into a bowl of steaming hot water (not boiling, beware of burning) one to two drops of the essential oils of your choice (depending on the desired action). A cloth over the head, present your face to the bowl containing the mixture lying flat on a flat surface. Inhalation should last 5 to 10 minutes.
- Massage oil for sleep
A relaxing massage to prepare a quality sleep is an excellent solution, the action of essential oils combined with massage ideally prepares the body.
In addition to the specialties sold in the pharmacy, the following mixture can be made: in 50 ml of vegetable oil (for example Macadamia oil) add 10 drops of Lavender, 10 drops of petit grain sour orange, 10 drops of marjoram to shell and 10 drops Ylang-Ylang. The massage should be done on the shoulders, the neck, the soles of the feet, ending with the palms of the hands and the wrists.
- Other uses:
The relaxing sprays for pillows sold in pharmacies are very useful, but you can also very simply put a drop of essential oil on your pillow (or at the four corners of your bed if the smell is too strong).
Some oils, especially Lavender, can be used pure for a very fast action. A single drop on the soles of the feet and then on the wrists that will massage until penetration provides sufficient relaxation in some cases.Want to react, share your experience or ask a question? Appointment in our FORUMS Fatigue and sleep or A doctor answers you!
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Author of this article "Essential oils for sleeping" : Tiphaine De Rostolan, pharmacist