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If you find yourself tossing and turning in bed every night, trying to get some good
quality sleep, perhaps it's high time to add a little sleep-inducing aromatherapy
scents to your bedtime routine.
Essential oils are very helpful for people with insomnia, anxiety or stress. Many
aromatherapy essential oils have a sedative effect on the body which is both relaxing
and calming, thus helping you to fall asleep faster and get better sleep.
Lavender Essential Oil Undoubtedly the best and most popular soothing fragrance, lavender
has been recognized as an effective sleep aid, and has been commonly used in soaps,
sachets and perfumes for millennia.
A study at Wesleyan University conducted by Dr. Namni Goel indicated that participants
experienced an increased amount of time spent in slow-wave sleep (the restful and
restorative sleep phase) after smelling lavender essential oil just before retiring.
Interestingly, it was found that while lavender helped both men and women sleep better,
it was proven more effective in female participants.
To benefit from the sleep-inducing
properties of lavender, you can try dropping a couple drops of lavender essential
oil to your nighttime bath, combining your favorite selection of oils. A relaxing
combination would be 3 drops lavender, 3 drops chamomile and 2 drops Jasmine essential
Alternatively, put a lavender sachet underneath your pillow, or drop a few drops
of lavender essential oil onto your pillow or bed linen. If you prefer not to drop
the oil onto the bed sheets, you may want to drop the essential oil onto a cotton
wool ball and leave on your bedside table.
Chamomile Essential Oil Chamomile flowers produce a lovely apple-like scent, and
can be found in teas, essential oils, and dried sachets.
Chamomile is well known for its ability to reduce stress and relax the mind and body.
Due to its soothing and calming qualities, it has been used in traditional folk medicine
to promote healthy and restful sleep without fatigue, grogginess and drowsiness.
Additionally, chamomile has been recommended to women coping with the emotional symptoms
of premenstrual syndrome (PMS) and menopause.
Diffuse a few drops of chamomile essential oil in an oil burner, diffuser or lamp
ring in your bedroom, just before bedtime and enjoy the aromatic ambiance. Or, inhale
the scent while sipping a cup of homemade chamomile tea 30 minutes before you go
Jasmine Essential Oil The delicate sensual fragrance of jasmine flowers has long been
loved, and are used for making perfumes and incense.
Jasmine is not only renowned for years in many cultures because of its aphrodisiac
properties, but also been revered for its calming sedative effect. Chamomile is often
used to treat depression, reduce stress and ease anxiety, just to name a few.
Researchers at Wheeling Jesuit University showed that study participants experience
deeper sleep and have increased levels of alertness the next day when exposed to
a slight hint of jasmine in the air.
Create your own aromatherapy mist spray by mixing 2 ounces distilled water and 20-25
drops jasmine essential oil in a spray bottle (those that you can buy for plants
are great for this purpose). Shake well before use; spray the air or your bed linen
before bedtime. You can also try applying a jasmine-scented body lotion after your
bath at night.
Vanilla Essential Oil Not reserved only for baking, the delicious vanilla scent has
long been famed for its anti-depressant and tranquilizing properties. It helps reduce
blood pressure and produce feelings of well being and peacefulness. Vanilla scents
are commonly used in bath products and candles to help promote restful sleep.
In a study by Memorial Sloan Kettering Hospital (New York City) in the early 90s,
patients reported 63% less overall anxiety when undergoing MRI scans when the scent
of vanilla was present in the room.
For a good night's sleep, add a few drops vanilla essential oil on your handkerchief
and place underneath your pillow. Or else, soothe away tired and sore muscles with
vanilla-scented massage oil.
Relax your mind and sooth away your insomnia with any of the above wonderfully fragrant
aromatherapy essential oils, and you'll be sleeping like a baby in no time!
Under stress and have no time to relax? These stress relieving ideas are easy to
fit into busy schedules and make you feel better right away. Restores your body and
mind to a calmer, more relaxed state.