Nadine Walder , 15 July 2024
Aromatherapy
Essential oils for sleep: Which oils promote sleep?
Restful sleep is crucial for our health and well-being. Essential oils are ideal for promoting quality sleep and making it easier to fall asleep. But why do essential oils have a calming effect, and which ones are best suited to promote a good night's sleep? In this article, you will find information about the effects of essential oils, which ones are particularly good for sleep and how to use them optimally.
Read on to find out:
- How do essential oils promote better sleep?
- Which essential oils are good for falling asleep?
- Use of essential oils for a better sleep
How do essential oils promote better sleep?
Essential oils are highly concentrated plant extracts that are obtained by various methods such as steam distillation and cold pressing. They contain the essence of the plants and are known for their diverse therapeutic properties. In aromatherapy, essential oils are used to alleviate physical and emotional complaints.
Many essential oils have calming properties that help to reduce stress and anxiety. These effects are achieved by activating the parasympathetic nervous system, which is responsible for relaxation and calm. Lavender oil, for example, has been shown in a study to promote the release of neurotransmitters such as GABA (gamma-aminobutyric acid), which have a calming effect on the brain.
Some essential oils influence the central nervous system directly and promote relaxation. They can influence the activity of the amygdala, the emotional centre of the brain, and thus have a calming effect. This leads to a reduction in restlessness and nervousness, which makes it easier to fall asleep.
Some essential oils can also promote the production of melatonin, a hormone that regulates the sleep-wake cycle. It sends signals to the brain when it is time to rest. A study has shown that the use of aromatherapy with lavender oil can significantly improve melatonin levels in older people.
Our sense of smell is stimulated by the scent of essential oils. The limbic system, which is responsible for controlling emotions and memory, among other things, can be directly influenced in this way. The sensory stimulation provided by essential oils can evoke pleasant memories or pleasant feelings that contribute to relaxation and make it easier to fall asleep.
Certain essential oils have mood-enhancing properties that can help relieve moods and promote a positive mood. A better mood can reduce stress before bedtime and contribute to a deeper and more restful sleep.
You can also find detailed information on the connections between essential oils and emotions in our blog post "Essential oils and emotions: How do they work together?".
Which essential oils are good for falling asleep?
- Lavender oil is probably the best-known essential oil, which is valued for its calming and sleep-promoting properties. It helps to reduce stress and anxiety and promotes relaxation, which leads to better sleep.
- Chamomile oil is known for its balancing and calming effect. It helps to relieve tension, anxiety, irritability, the processing of emotions and supports a peaceful sleep.
- Bergamot oil has a mood-enhancing, encouraging, comforting and relaxing effect. It can help to reduce stress and lift the mood, which can help you fall asleep better.
- Sandalwood oil has a mood-enhancing, regulating and inspiring effect, among other things. It has an earthy and woody fragrance that has a calming effect and helps to clear the mind. It can support meditation and relaxation before going to bed.
- Ylang ylang oil has a floral, sweet and sensual fragrance that has a calming effect on the nervous system. It helps to reduce stress and anxiety, slows the heartbeat, lowers blood pressure and promotes deep, restful sleep.
Use of essential oils for a better sleep
An aroma diffuser is one of the easiest ways to use essential oils in the bedroom. The diffuser distributes the scented oil evenly throughout the room and creates a calming atmosphere. Simply add a few drops of your favourite calming oil to the diffuser and let it run for a few minutes before going to bed.
A warm bath with essential oils can help to relax the body and prepare it for sleep. To avoid irritating your skin, you should first mix the oil with a carrier solution (e.g. a few tablespoons of almond or jojoba oil) and then add it to the bath water. 5 drops of essential oil are usually sufficient for a full bath.
Another option is to apply the oil directly to the skin. Simply mix your favourite oil with a carrier oil and gently massage the mixture into the skin. This can help to relieve muscle tension and calm the mind. However, this application is not suitable for allergy sufferers, babies or children.
To avoid skin irritation, you should always apply the oil to a small area of skin first and observe how your skin reacts to it. This applies to both baths and massages. When using essential oils for sleep problems and disorders, it is also always advisable to consult a medical professional first.
The diverse modes of action of essential oils make them a valuable tool for improving the quality of sleep. Whether through stress reduction, regulation of the nervous system or sensory stimulation – the calming and relaxing properties of essential oils can help to promote better sleep in many ways. Once you have found the right oil for you, nothing stands in the way of a restful night's sleep. We wish you a good and deep sleep!
Would you like to learn more about how aromatherapy works and how it can help you feel better and improve your mood?
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