More and more people of all ages complain about insomnia problems. I don't think anyone can deny the negative impact on the body's functioning when we don't get enough sleep... So how do we fight it? How do we find a cure? What can we do to get a good night's sleep? Scents and aromatherapy for insomnia come to the rescue, i.e., a group of unique scents that will lull you to sleep, relax your body, and allow you to wake up refreshed in the morning!
Scents and Their Influence
The sense of smell has a huge impact. Smell is connected to memories that we store in our subconscious. Research by Gary E. Schwartz of the University of Arizona has shown that negative feelings such as irritability, anger, sadness, as well as stress and anxiety, can be combated with the help of scents. Aromatherapy has a positive effect because it induces feelings of happiness, allows us to relax, and improves our mood and quality of life. A scent can bring relief, peace, euphoria, or a moment of joy – it all depends on choosing the right scent note.
Aromatherapy
Aromatherapy has been used since ancient civilizations. The positive properties that come from using essential oils have been known for centuries. Studies have shown that a group of special fragrant substances can affect our well-being and also properly regulate us. Essential oils are also used to treat various bothersome ailments. Aromatherapy, which helps you sleep well, can be used as an alternative treatment for insomnia or as an adjunct treatment. A specific group of scents can affect physiological disorders and also help you relax and calm down after a busy day.
To get a good night's sleep, it's worth creating your own bedtime rituals. One of them can be aromatherapy. It has been found that some aromas really relax and lull us to sleep. However, it should not be forgotten that if insomnia or sleep disorders are a symptom of more serious diseases (psychological or physiological), aromatherapy can slightly alleviate their course, but it will not completely deal with insomnia. Therefore, you should consult a doctor, because lack of sleep only worsens our quality of life. Therefore, aromatherapy should be seen more as a relaxation tool, not a cure for sleep disorders.
What Essential Oil Scents Are Best for Improving Sleep Quality?
The most commonly used hypnotic aromas are derived from aromatic herbs that can be found near homes and gardens. Even putting fragrant flowers in a vase near the bed will calm your nerves and give you a calming state, but oils made from these plants are much more effective and intense.
The most suitable scents for facilitating sleep are lavender, chamomile, bergamot, jasmine, sage, mandarin, hyacinth, or rosemary.
Each of these plants has calming and soothing properties, and jasmine also has an antidepressant effect. If insomnia is caused by nervousness caused by previous stress, rose and marjoram are also helpful.
Often, sleep aromas are only in the form of essential oils, because neither sandalwood, nor bitter orange tree, nor neroli, nor ylang-ylang grow in our local climate. Using ready-made essential oils is much easier, because just a few drops added to a humidifier or bath perfectly relax the body and prepare it for sleep.
Ways to Use Aromatherapy
Below are some ways how aromatherapy can be used at home:
- During a relaxing bath;
- For a relaxing massage;
- In aromatherapy lamps, during inhalation;
- Using a diffuser or humidifier (to fill the room with scent);
- Directly on the skin, using a special topical stick of essential oil blend;
- Using a cloth or handkerchief;
- Sprinkling on bedding (for sleep problems);
- Spraying directly in the room using essential oil blends for home fragrance sprays and mists.
Aromatic Baths with Essential Oils
It is known that a warm bath perfectly relaxes and prepares you for sleep. Essential oils can also be used as a bath additive, which will enhance its hypnotic and relaxing effect (and how our body will smell!). It is enough to add just a few drops of essential oil to the bath. These blends are enriched with lavender, citrus fruits, chamomile, and bergamot. About 5-10 drops are enough to make the bath a pleasure for your body's senses and prepare you for perfect sleep.
Massage with Essential Oils
Massage has wonderful regenerative and relaxing properties. It is also one of the most pleasant physiotherapy procedures. It is recommended to gently rub the body with aromatic oils. The "Somnus" topical CBD oil blend enriched with lavender essential oils is best suited for this. Essential oils should be used with caution directly on the skin. Because when applied directly to the skin, they can cause sensitivity and irritation.
Aromatherapy Lamps with Essential Oils
Another great way is inhalation. If you have an aromatherapy lamp, drip essential oil into the water and light a candle. Just 3-5 drops of essential oil are enough for a room up to 20 sq.m, if the room is larger, then more drops can be dripped.
Essential Oil Diffuser and Humidifier
An easy and modern way to use essential oils. This method is ideal for lifting your mood or replenishing energy. The diffusion of essential oils can create a calmer environment, improve air quality, and help fight colds, viruses, or infections. When you diffuse essential oils, their molecules evaporate in the air. This way they enter the lungs and through the lungs enter the bloodstream. In this way, the same molecules that provide a pleasant aroma also have a therapeutic effect on your body. Add about 5-8 drops of essential oil to the diffuser and let it run for 10-30 minutes.
Essential Oil Blend Stick
This is a small stick bottle filled with essential oil blends mixed with a base vegetable oil. The roller tip of the bottle facilitates the use of the essential oil blend, especially suitable to always have on hand. It is enough to gently swipe 1-2 times directly on the skin: wrists, feet, neck, chest, throat, or back.
Cloth or Handkerchief
It is enough to drip 3-5 drops of essential oil or their blend onto a cloth or handkerchief, which can be carried with you or placed under the pillow.
Home Fragrance Sprays and Mists
Sprays and mists have been created for more convenient use of essential oils. Their use is intended to purify the air or eliminate unpleasant odors in the room. It is also a great tool that can be used to scent bedding. For a good sleep, it is recommended to choose those enriched with essential oils that have calming properties and can facilitate falling asleep and improve sleep quality.
Scents have a great power for better sleep, take care of the right atmosphere in the bedroom, and try not to use your phone and computer for at least an hour before bed. Following these rules will improve your sleep quality, and therefore... your well-being!
