“Top 4 Aromatic Oils to Enhance Your Sleep”

If you find yourself tossing and turning every night, struggling to get a good night’s sleep, you’ve probably tried several remedies to help you doze off. For those dealing with insomnia or other sleep issues, it can be really frustrating trying to pinpoint the cause or even find some temporary relief.

One option you might not have tried yet is essential oils. Essential oils come from the leaves, flowers, and other parts of plants, each with its unique scent. Aromatherapy, which uses these oils, has been used for thousands of years to help ease various conditions. Many people with sleep problems have found success with aromatherapy.

While scientists aren’t completely sure why aromatherapy works, one popular idea is that essential oils absorbed through the skin might trigger certain chemicals in the brain that help control sleep. Many folks say essential oils help them relax and fall asleep faster.

If you’re considering essential oils to improve your sleep, here are four scents that might help you catch some more zzz’s:

1. **Lavender**: This is a highly popular essential oil used for many ailments, including sleep issues. Studies have shown that lavender can improve sleep quality within a few weeks. One study from 2015 involved 159 postpartum women who mixed 10% pure lavender oil with sesame oil and put four drops on a cotton ball. After taking ten deep breaths from the container and placing it on their pillows, the women reported better sleep quality compared to those using a placebo. Another study showed that heart patients in intensive care who inhaled 2% lavender oil felt less anxious and slept better.

2. **Cedarwood**: Known for its grounding and earthy scent, cedarwood is believed to relieve stress and anxiety by boosting serotonin production and improving mood. As a natural sedative, it’s often suggested for sleep issues. An interesting study with 178 women measured their pupil diameter after inhaling cedarwood, indicating its sedative effect. Another study used a blend of cedarwood and other scents on participants’ pillows, which helped them sleep longer and wake up less often.

3. **Ylang-ylang**: This essential oil, with its fruity aroma from a Southeast Asian tree, is known for its calming effects. Ylang-ylang has been shown to slow heart rate, reduce blood pressure, and help with depression and insomnia. When combined with lavender and bergamot, it can lower stress and anxiety, according to studies.

4. **Bergamot**: Highly recommended for sleep, bergamot was part of a 2016 study where participants used an essential oil blend containing bergamot and sandalwood through a personal aromatherapy device. Of the 65 participants, 92% said they’d continue using it because it improved their sleep quality.

There are several ways to use essential oils to help you sleep. You can put a couple of drops on a cotton ball, take a few deep breaths, and place it near your pillow. Some people prefer massaging the oil onto their neck and shoulders to unwind. Another common method is taking a warm bath before bed with a few drops of essential oils, or even better, using a hot tub. A 15-minute soak about an hour before bed can help lower blood pressure and heart rate, putting you in a resting state and promoting better sleep.

Many high-quality hot tub manufacturers have started incorporating aromatherapy features and designing essential oil products that are safe for hot tubs. Combining a relaxing soak with essential oils can be an ideal remedy for those struggling with sleep issues.

Just as some essential oils promote sleep, others can increase alertness and should be avoided before bed. If you have sleep problems, it’s best to stay away from:

– Specific oils that may keep you awake

Before starting a new essential oil routine, do a small skin patch test to check for sensitivity. Always blend essential oils with a carrier oil before applying them to your skin and never use them in excessive amounts. Since oils are unregulated, be cautious about ingesting them unless they are specifically graded for internal use and you’ve consulted a healthcare professional.

If you’re tired of counting sheep, give these essential oils a try. Incorporate them into your nightly routine, like a bath or hot tub soak, to experience a better night’s sleep.