Many people swear by the benefits of natural essential oils derived from concentrated plant extracts for anxiety and stress relief, improved mood and concentration, pain relief, clearer skin, and commonly the use of essential oils to help promote relaxation and sleep.
A good nights’ sleep can really help improve our productivity and mood, as well as our immune system and long-term health and wellbeing.
You may not be conscious of it, but sleep is one of the most important ways you spend your time. Without quality sleep, your brain and body don’t get the time out they need to rest, recover, and prepare for the day to come.
If you experience insomnia or find yourself regularly lying awake, over time, sleep loss can have an impact on your health.
HOW TO USE ESSENTIAL OILS FOR SLEEP
If you have never used essential oils before, you might wonder how to get started?
Inhalation is the most direct way to enjoy their benefits but you have other options, too. And remember, when smelling essential oils from the bottle, it is always wise to waft the fragrance under your nose rather than inhale directly.
Essential oil diffusers offer a simple way to try aromatherapy for sleep.
If you already have a diffuser, or you’re planning to purchase one, our Natural Elements Aromatherapy (NEA) ultra-sonic diffusers are robust and safe for home use. Simply add a few drops of our very soothing and calming PEACEFUL or DE-STRESS blend as your sleep oil or custom oil blend NEA’s Lavender & Chamomile 3% or single essential oils like Lavender or Frankincense to the diffuser as bedtime approaches.
For safety, keep diffusers away from pets and small children. If you live with others, especially children and pets, make sure you only diffuse oils they can safely inhale. When in doubt, always talk to your child’s healthcare professional or your veterinarian.
If you prefer not to inhale essential oils through a diffuser, you can give yourself some DIY aromatherapy by adding a few drops of essential oil to a handkerchief, tissue or cotton ball. Leave it a few minutes. Then keep it nearby as you relax before bed. You can even tuck it into your pillowcase or leave it by your bedside.
A warm bath is a good night-time routine - you can ease yourself toward drowsiness with an essential oil bath. Do not, however, have a hot bath, keep it warm. Warm heat will activate the oils and contribute to a soothing sense of wellbeing.
As oil and water do not mix, dilute 6 drops of essential oil, choose your favourite and mix with 2 tablespoons of milk. Shake well to emulsify the oil so it will disperse well in water. You can also dilute in a carrier oil but be careful as the bath may be slippery. Swish the diluted oil into the bath before getting in. Breathe deeply, relax and enjoy!
Did you know that your feet can quickly absorb essential oils carrying their benefits throughout the body? So, if you don’t have a bathtub, pour warm water into a large bowl and add your favourite diluted oils for a relaxing foot bath.
Massage & Touch Therapy
Many people find self or partner massage relaxing and calming. For a relaxing aromatherapy massage before bedtime, mix a few drops of your preferred single oils or blend with a tablespoon (15ml) of carrier oil. Try Natural Elements Aromatherapy Sweet Almond, Argan or Jojoba carrier oils for perfect blending for home massage. Or use a preblended body oil like our RELAX oil which is perfect to bring a sense of calm before you nod off to slumber. Massage the body oil onto your chest, soles of your feet, shoulders, back of your neck, or any tense areas. Using body oils topically by massaging them into your skin, gives longer-lasting effects as your skin absorbs the oil throughout the night.
Note on dosage and dilution
Essential oils should be diluted before applying them directly to the skin.
For a massage blend, combine 1 tablespoon (15ml) of your preferred carrier oil with 2 to 3 drops of essential oil.
- You can add essential oils to a diffuser without diluting them. Your diffuser will have instructions for safe use.
- You don’t need to dilute oils before adding them to tissue, handkerchief, or cotton balls for evaporated inhalation.
OTHER TOP SLEEP TIPS
Get into a consistent routine – try going to bed at around the same time each night and take time for a relaxing soak in the bath or foot soak, a mini facial, self-massage, or your favourite book before bed; to help to relax and unwind.
Watch your caffeine intake – Don’t have caffeine after midday – try switching to caffeine-free herbal teas and drinks instead. Caffeine can also be found in many items like tea, coffee, soft drinks, energy drinks, and some foods like chocolate. So read labels carefully.
Limit screen time before bed – this is easier said than done, try giving yourself an hour, screen-free, before bed. Keep you phones away from the bedside and reduce blue light.
Harness the power of pure essential oils – they have many properties to help aid a good night’s sleep. A few drops in the bath, an aroma diffuser or room spray are great ways to harness their powers.
Track your sleep patterns via your smart phone or watch. This is a useful guide to look at sleep patterns and consistencies.
And finally, the Power of Exercise
Low impact exercise can be just as beneficial to your health. Exercise, such as yoga, pilates and walking, puts less strain on your joints and can help prevent injury. They are a great way for reducing stress levels and improving mental health.
Buddy up – exercising with a friend is also good, as you get to chat and get things off your chest too.