Aromatherapy for Better Sleep

Aromatherapy for Better Sleep: Oils and Techniques

Are you having trouble falling into a peaceful sleep? If so, you are not alone. Multiple studies reveal how insomnia has increased globally affecting the quality of life, impacting both physical and mental health. In today’s fast-paced world, sleep problems, anxiety, and difficulty relaxing after a stressful day have become a common phenomenon. Thankfully, there is a natural remedy that has been helping people relax, unwind, and enjoy a restful sleep. The age-old Aromatherapy, which involves the use of plant extracts, essential oils, and massage techniques for holistic healing can be a valuable tool to help you sleep better and maintain your sleep cycle.
In this blog, we will explore the immense possibilities and how to use Aromatherapy for better sleep, different relaxation techniques, essential oils for insomnia and so much more. You definitely do not want to miss out on this, stay with us till the end.

Use of different essential oils for insomnia:

  1. Lavender: Lavender oil remains one of the most popular choices when it comes to treating insomnia. It is highly regarded for its versatility, calming, and relaxing properties, making it an effective remedy. Its gentle floral fragrance with herbaceous aroma can help reduce anxiety, and induce relaxation.
  2. Chamomile: With its mild sedative effects, chamomile essential oil has been known to ease tension and induce calmness, helping one sleep well and wake up refreshed the next day.
  3. Sandalwood: The intoxicating woody and earthy aroma of sandalwood is renowned for its mood-boosting abilities, promote relaxation and stress relief, an effective solution for combating issues of sleep.
  4. Ylang Ylang: A floral oil highly valued for its calming effects on the mind and body promoting feelings of serenity and better sleep. An excellent natural remedy for those with sleep difficulties.

Easy and Do-able Relaxation Techniques for Better Sleep:

  • Abstain from caffeinated products 6 hours before your bedtime routine. Caffeine can block the adenosine receptors in the brain that promote sleepiness and hence it’s best to avoid tea, and coffee after a certain time.
  • Spend some time in slow and deep breathing exercises before sleep. Studies have shown that breathing exercises can boost melatonin production in the body, (sleep hormones) and aid in relaxation too.
  • You may indulge in some caffeine-free tea before bed time. The soothing properties and relaxing aroma of these blends can help you sleep better. Many people claim that chamomile, tulsi, lavender tea have helped them with their issues of insomnia.
  • Even gentle stretching and yoga asanas like balasana, child’s pose, corpse pose etc have been found to be an excellent remedy for releasing stored energy and facilitating quality sleep. Try this effective technique to sleep better and feel refreshed the next morning.
  • Invest in a good quality aromatherapy diffuser and create a serene atmosphere to improve your overall sleep pattern. Turn on the diffuser for about 20 minutes and use therapeutic-grade essential oils as they are potent and best in quality. As the aroma fills in the air, you will already feel calm and relaxed. A great way to unwind, release tension, and call it a day. Let this be a part of your essential oil bedtime routine.
  • A rejuvenating essential oil massage is another technique to promote sleep and relaxation. Dilute essential oils with a carrier oil of your choice and gently massage them onto your skin. You will instantly feel a tingling sensation easing muscle tension.
  • Another simple and easy technique to facilitate the quality of sleep is creating your own essential oil pillow sprays. Experiment with the aroma of essential oils and dilute them with a carrier oil first. Mix them with water and transfer into a bottle. The next thing is to spray on your pillow and let the magic begin. If you want to avoid unwanted stains then you can spritz on a towel and place on your pillow. Let the good times roll!
  • You can also take a soothing bath using bath salts, and essential oils before bedtime and change into some comfortable sleepwear made with soft fabric. You will feel a release in tiredness and tension helping you sleep faster.

Essential oil recipes for sleep:

The Tranquil Sleep Blend:

  • 2 drops Bergamot oil
  • 4 drops Lavender oil
  • 2 drops Chamomile oil

You can use them in your diffuser before bedtime for around 10-20 minutes. It helps to create an intoxicating yet calming environment promoting a peaceful night’s sleep.

The Soothing Massage Blend:

  • 1 drop Sandalwood oil
  • 2 drops Ylang Ylang oil
  • 2 drops Frankincense oil
  • 20 ml sweet almond oil (or any carrier oil of your choice)

Mix all the ingredients well and store them in a dark color bottle away from sunlight. Massage the synergistic blend onto your skin, covering your neck, shoulders, and feet before bedtime. Experience an ease in your aura and relax.

The Divine Pillow Spray Blend:

  • 5 drops Lavender oil
  • 2 drops Cedarwood oil
  • 2 drops Frankincense oil
  • 10 ml carrier oil

Mix all the ingredients well and combine them with 30 ml of distilled water. Now, transfer into a spray bottle and shake well. Lightly spritz your pillow and bedding to enjoy the calming scent and enjoy your much-required restful sleep.

The use of Aromatherapy in one’s everyday life can be a great way to enhance overall health and well-being. A natural remedy to re-introduce peace, calm and tranquility.

Do you like using essential oils? Tell us in the comments down below!

R.A.Arom(London), Aromatherapy Practitioner and Perfumer, Founder & Creative Director – Wikka
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