The use of aromatherapy can be traced back to prehistoric times, as long ago as 3,500 to 4,000 years ago. The Egyptians, Chinese, and Indians all used aromatic plants for healing.
The research into the medicinal properties of essential oils has produced impressive results. You can literally smell your way toward improved health and better sleep.
In this article, we will discuss the benefits of aromatherapy for better sleep.
Why Essential Oils Support Better Sleep
Essential oils are plant extracts that are made by steaming or pressing parts of a plant to capture the compounds that produce fragrance.
When you inhale an essential oil, the scent molecules travel from the olfactory nerves directly to the brain, impacting the amygdala, which is the emotional center of your brain. You can also absorb essential oils through the skin to receive the same benefit.
Lavender essential oil for sleep is a popular way to reduce the stresses of the day, allowing your brain to relax and quiet to drift into a restful sleep.
Aromatherapy also stimulates the nervous system to trigger the release of hormones such as serotonin, endorphins, and dopamine, all of which regulate mood and sleep. Studies support how aromatherapy works for treating insomnia.
When we inhale a scent such as lavender, the scent molecules travel from our nose to the brain, where emotions, memory, and mood are regulated.
Lavender, in particular, soothes the nervous system, allowing us to relax as it slows our heart rate, lowers our blood pressure, and transitions the body from a state of alertness to one of rest.
Using one scent that you begin to associate with sleep, such as lavender, can also create a powerful psychological association in the brain, signaling it’s time to wind down and rest.
A perfect way to incorporate this technique is with an aromatherapy sleep mask. They offer a dual role, blocking out light while also releasing a soothing scent to relax the body and promote deep sleep.
Top Essential Oils for Sleep
Some of the smell receptors in the brain are the same ones that are activated when you take Valium and Librium.
This means that essential oils have a direct pathway to relax your body and mind, helping you drift off to sleep.
The main essential oils for sleep are:
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Bergamot
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Chamomile
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Citronella
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Clary Sage
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Frankincense
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Geranium
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Lavender
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Melissa – Lemon Balm
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Mandarin
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Neroli
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Rose
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Sandalwood
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Tangerine
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Ylang Ylang
The Number One Essential Oil for Sleep
While many essential oils promote sleep, lavender is considered the most powerful. Lavender stands out for several reasons:
Research: Lavender is the most studied of all the oils for sleep and relaxation. Studies support that inhaling lavender can improve sleep quality and duration, especially for people who suffer from anxiety and insomnia.
Calming evidence: The chemical compounds in lavender oil are linalool and linalyl acetate, which are known to have a direct sedative effect on the central nervous system.
This is why lavender can lower heart rate, blood pressure, and help promote a relaxation state necessary for sleep.
Everyday use: The scent has a universal appeal because it has been proven to work, and the smell is pleasing to most people. It is the most widely recommended essential oil for sleep by health professionals.
Other top oils for sleep are Roman chamomile and bergamot. These natural sleep aids are also some of the best essential oils for relaxation. They help your body and mind unwind and drift into a deep sleep.
How to Use Essential Oils Before Bed
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Add 4-6 drops of your favorite essential oil to a warm bath and soak.
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Scent your sheets, pillow, and your room with a special sleep blend: 6 drops of bergamot oil, 3 drops of lavender oil, 3 drops of geranium oil, two drops of chamomile oil, 1 drop of frankincense oil, and 1 drop of rose oil. Add to a spray bottle with 4 oz. of distilled water. You can also add this mixture to unscented body lotion or almond oil for a massage lotion.
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Add oils to a room diffuser.
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Relax with the Yana weighted aromatherapy sleep mask.
The Perfect Bedtime Routine for Sleep
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Draw a warm bath using one of your favorite essential oils for sleep.
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Use blackout curtains to keep your room dark and turn down the thermostat for a cooler sleeping environment.
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Spray your essential oil blend in the room, on your sheets, and on your Yana body pillow.
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Wear the weighted aromatherapy eye mask to experience the gentle aroma for deep sleep.
Yana Sleep products complement essential oils, all of which promote deep sleep. Explore the world of Yana Sleep and our aromatherapy sleep mask!