I use essential oils for sleep enhancement almost every night. First I spray some magnesium oil on the bottom of both feet followed by a drop or two of an essential oil. Or I take a relaxing hot bath with some oils and magnesium flakes. You can also spray an essential oil onto your pillow or diffuse it into the air in your bedroom.
There are several ways to use essential oils for insomnia. One effective way is to breathe them in with the use of a diffuser. Simply add water to the fill line along with 3-5 drops of essential oil.
Aromatherapy for sleep and stress relief can be be helpful for many people. Place a diffuser next to your side of the bed and add a couple of drops of essential oil. The oil is absorbed through your nostrils. Look for a diffuser that has automatic shut off when the water and oil are depleted. However, some diffusers will flash when the water runs out which means it may wake you up in the middle of the night.
Most diffusers use LED lights and some of them do not have an option to turn off the light. The light will interfere with your melatonin production.
..... run time of 8 hours if you want the benefits of the aromatherapy all night
.... quiet without making any erratic sounds that could disturb your sleep
.... a comfortable size to fit on your nightstand
--- one that breaks up the water and oil into micro-particles so that the oils can be easily absorbed and actually freshens the room longer
.... easy to fill and clean
Some diffusers require the removing of 3 parts just to fill it.
---- attractive as it will be sitting out indefinitely in your bedroom.
That's why I really like this one from Amazon - I personally like the look of it with a no-light option, easy to use and clean, and very quiet:
Use aromatherapy for sleep and stress relief by using aromatherapy grade essential oils.
These oils doe not have any fillers and have a higher grade content. These are the easiest and best for misting.
Many diffuser companies only approve the use of aromatherapy grade essential oils because other types of oil can gunk up the ultrasonic plate which means the unit can get damaged and won't last long or will stop working.
This kit by Amazon is a good place to start - you get one of each of these 6 oils:
Lavender, Tea Tree, Eucalyptus, Lemongrass, Sweet Orange, Peppermint
The most common oil to diffuse to help with sleep is lavender. Start with 3-5 drops.Premium Aromatherapy Essential Oil Basic Starters Gift Set
It is a combination of orange, tangerine, lavender, chamomile, and ylang ylang oils, and sandalwood blend. Expect a more citrus smell to this blend.
I do use it almost every night and I do sleep better - but I also turn down my lights at night, exercise more during the day, get out in the sunshine, etc.
Apply a drop or two on the bottom of your feet along with a spray of magnesium.
A new personal favorite essential oil for sleep is Peace and Quiet by Rocky Mountain Oils. I like that their oils are third party tested for purity. This blend includes Sandalwood, Lemon, Vanilla, & Fractionated Coconut Oil.Rocky Mountain Oils - Peace and Quiet-15 ml | 100% Pure & Natural Essential Oils
Rocky Mountain Oils provide GC/MS test results from a verified third party, independent lab for each one of their products. GC/MS tests verify purity and quality of the oils we sell, so you can be sure you’re using the highest quality oils available on the market today.
According to Rocky Mountain Oils here is a list of essential oils that help promote restful sleep:
Find one of these oils in the list above where the scent appeals to you - my sister's favorite is lavender, a health coach friend prefers vetiver while I like clary sage and Ylang Ylang. Try putting a couple of drops on your pillowcase, but not right where your face will be and take some deep relaxing breaths. Pretty soon your mind will associate the aroma with sleep. The Calming blend contains several of the sleep promoting essential oils, Tangerine, Ylang Ylang, Orange, German/Roman Chamomile mix, and Patchouli.
Use oils in a bath or foot soak along with some magnesium flakes.
Trying to "treat" your
insomnia with just essential oils may be unrealistic if you have other
sleep sabotaging habits like staying on your computer, iPad or smart phone through out the evening. So start to wind down with a bath and low lights.
The lavender smell helps to trigger a calming effect. But to get the most out of your bath time and to help promote a better night's sleep be sure to:
1. Turn down the lights.
If you have a dimmer switch turn the lights down. Use just a night light. What I prefer is to turn off the bathroom lights and use a couple of electric candles. The dim lights help to trigger melatonin production.
2. Add Ancient Minerals magnesium flakes
I have tried lots of different bath salts over the years but I always go back to Ancient Minerals. They cost more but the benefits of the magnesium are numerous, especially when it comes to sleep. Known as the "Great Relaxer", getting enough magnesium is essential for healthy sleep. Absorbing magnesium through the skin is a great way to take in this important "sleep" mineral.
3. Read a relaxing book
4. Listen to calming music or guided meditationIf you are an Amazon Prime Member there are several sleep music CD's you can listen to for free such as this one pictured.
This "album" is 70" long and I find it very relaxing and calming to listen to during my relaxing night time bath.
Including essential oils for sleep is another way to support natural sleep whether you choose to inhale it through a diffuser, absorb it into your skin or enjoy them in a relaxing bath.
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