Sleep is considered by many to be one of the pillars of health. Along with a nutritious diet and daily physical exercise, sleep is essential in maintaining optimal health. When we are sleeping, our bodies take the opportunity to repair and restore, and our minds process the events of the day.
How can essential oils help sleep?
The limbic system is responsible for memories and emotional responses and becomes effected when the aromatic molecules of essential oils are inhaled through the nose. Essential oils contain properties that can help ease us into a restful sleep and alleviate the physical symptoms that make it difficult to rest.
Sleep Deprivation
Sleep deprivation seems to be on the rise around the world and although some groups are more vulnerable, anyone can be affected. Studies have linked a lack of sleep to:
- Daytime sleepiness and becoming more accident prone.
- Decrease in mood, optimism and sociability.
- Hormonal changes; in particular insulin sensitivity and leptin (appetite suppression hormone) production; diabetes and weight gain.
- Lowered immune system and an increase in inflammation.
How much sleep is enough?
According to the CDC (Centres for Disease Control & Prevention):
- Children from ages 6 to 12 need between 9 to 12 hours per day.
- Teenagers, 13 to 18 years old, should aim for 8 to 10 hours per day.
- Adults from age 18 to 60 need 7 hours or more per night.
Create a Sleep Ritual
Your sleep ritual should include practices that are enjoyable for you and simple to do. You may like to start with one or two rituals and experiment with different essential oil blends remembering to include practices that address any areas that make resting difficult. Your ritual may also change over time and is simply a reflection of our ever-changing lives. Here are some of our favorite sleep rituals.
Room spray or pillow mist
A quick and easy way to add aromatherapy into your sleep routine. Shake well before using then spray liberally in the air or a small amount over bedding and pillows.
Aromatic Ritual
Create a blend of up to 8 drops of essential oil for your diffuser. Or create your own perfume blend to apply to your wrists and heart space. In a roller bottle add 10mls of carrier oil and 7 to 10 drops of essential oil.
| Meditation | Stillness |
Magnesium Bath
Magnesium is a crucial element that eases tired and cramping muscles, helps to calm your mind and is readily absorbed through the skin. Fill your bath with warm water and add up to 3 cups of Epsom salts, stir the water to help the salts dissolve. Add up to 8 drops of essential oil in a tablespoon of dispersant such as honey or coconut milk.
May you have the sweetest dreams
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