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Deep sleep is vital in helping our bodies restore and replenish, our cells to regenerate and our mind to rest.
Studies have linked 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.
Essential oils enhance our lives on a physical and emotional level. Essential oils are absorbed into the body either through the skin or lungs, where they enter into the bloodstream or stimulate the limbic system in the brain. 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. Sedative essential oils calm us into a restful sleep and alleviate the physical symptoms that make it difficult to rest. Sedative essential oils calm us and promote feelings of tranquility. Sleeplessness linked to anxiety, grief, depression and stress can be improved with neurotonic essential oils. Physical symptoms such as pain and muscle cramping can be improved with analesics and antispasmodic oils. Digestive essential oils help us sleep by calming down an upset tummy and decongestant oils help clear block sinuses.
Take a moment to think about any physical or emotional concerns that may be creating difficulties with your sleeping routine. Review the following table to identify which essential oils would be most helpful for you.
| Analgesic | Antispasmodic | Decongestant | Digestive | Neurotonic | Sedative | |
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Cedarwood |
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Chamomile |
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Clary Sage |
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Frankincense |
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Geranium |
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Jasmine |
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Lavender |
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Mandarin |
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Marjoram |
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Neroli |
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Patchouli |
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Rose |
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Sandalwood |
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Ylang Ylang |
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While other essential oils have excellent analgesic, decongestant, digestive and anti-inflammatory properties, some of them can also be stimulating and counterproductive during times of rest. Essential oils to avoid during bedtime include Peppermint, Rosemary, and generally, essential oils produced from herb or citrus plants with the exception of Lavender and Mandarin. Floral and wood essential oils tend to be more sedating.
Take control and create your desired atmosphere by diffusing essential oils. Diffusing dilutes essential oils down into smaller molecules and disperses them into the air and fills the space with an aroma.
At the end of your day or an hour before going to sleep, add essential oils to the diffuse and allow it to create a calming atmosphere for you to fall into a deep sleep.
Treat yourself to a soothing night's sleep with our Sleep Essential Oil Rollerball. A calming blend of essential oils including Rosemary, Lavender, Mandarin, Ylang Ylang and Chamomile oil, specially formulated to help you relax, unwind and ease into a good night's sleep. The rollerball combines our sleep blend essential oil with a carrier oil, allowing you to apply the oil directly to your skin, and avoid irritation.
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. This will prevent the essential oils from potentially irritating your skin. Rest for up to 20 minutes enjoying the healing aroma of essential oils. You may like to enhance the experience by listening to relaxing music or an inspiring podcast. Or dim the lights and soak up the silence. Try these blends below or create one for yourself.
If you're looking for a different way to use essential oils in your home beyond a traditional diffuser, why not try creating your very own room spray? Making your own room spray is simple, affordable and all natural which ensures it is safe to use for your family. If you're experienced with using essential oils, you'll be familiar with the scents you enjoy.
An easy way to start is by adding a premade blend to your spray bottle such as Calm & Destress Blend, Sleep Blend or Dream Drops Blend. Add up to 15 drops, fill with half distilled water and half witch hazel, shake well and spray when needed.
Add 2-3 drops to the corner of the shower in the evening and benefit from steam inhalation. This is a great option for relaxation but also if you are feeling congested and needing to clear your sinus pathways.
Massage can be beneficial if you are experiencing muscle tension or are highly stressed. When we are stressed our muscles tense which can give us headaches or tight muscles as a result. This may contribute to lack of sleep, trouble sleeping or broken sleep.
Add 3-6 drops of essential oil to a carrier oil for use in massage. Sensitive skins may wish to perform a patch test to the skin before the massage.
A simple way to incorporate essential oils into your nightly rituals it by adding 1 drop to your pillow before going to bed. This will allow for inhalation before sleep and during sleep helping you to unwind and relax.
Author: Georgia Doherty
Content & Community Coordinator
Georgia is the Content & Community Coordinator at ECO. Modern Essentials. Georgia oversees the company's social media platforms, helps coordinate brand collaborations, is a leader for ECO.'s content creation + DIY recipes and manages ECO.'s affiliate program. She is a qualified Beauty Therapist with extensive Dermal Therapy qualifications, a Diploma in Training Design & Development with a Aromatherapy Practitioner Certificate. Georgia is passionate about leading a happy & healthy life and helping educate those around her.
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