How To Get A Good Night’s Sleep With Aromatherapy
Essential oils have an amazing array of scientifically validated therapeutic actions, from antibacterial, antiviral and anticancer, to anti-anxiety and anti-depressant. Now, a significant number of published studies have indicated that essential oils can actually support sleep — offering deeper rest, and more of it. Here’s a look at the oils most commonly used for sleep support, the way to make use of them, and help in selecting the best oils and techniques for you and your loved ones.
The single most studied oil for enhancement of rest is true lavender, steam distilled from the flowering tops of Lavendula angustifolia. This sweet, flowery essential oil seems to be the one most effective to the widest population of users, and has historically been the “go to” oil for sleep enhancement. What makes Lavender unique is it contains the highest concentration of a natural chemical called “linalool”, which by itself has been shown to improve sleep, as well as reduce stress and anxiety.
Lavender is exceptionally safe, and appreciated by the largest segment of the population of any of the oils mentioned in this article. It can be used (and is enjoyed by) the very young and the very old — at the same time, it’s important to note that it will not work for absolutely everyone. There are individuals whom do not like its flowery scent, and when someone finds an aroma unpleasant, it’s probably not going to help them rest! For these folks, experimentation with other oils is a must.
An important point for mothers of very young children: Lavender has even been the subject of research performed with infants. A few drops of lavender oil added to a bath made a significant improvement in the amount of sleep the infants got, they cried less, and even the mothers enjoyed lower stress levels. The researchers concluded their findings were in accordance with all previous research noting the sleep-enhancing, stress-reducing effects of the oil.
For those who don’t care for the aroma, or are looking for the absolute simplest method of use, several papers were published concurrently investigating the effects of a lavender oil pill. The pill contained eighty milligrams of essential oil, and one was ingested daily for ten weeks. The overall aim of the studies was to evaluate the pill’s efficacy in treating anxiety disorders, but one of the questionnaires participants filled out was an evaluation of their sleep. Researchers noted in their conclusion: the lavender oil preparation “had a significant beneficial influence on quality and duration of sleep and improved general mental and physical health without causing any unwanted sedative or other drug specific effects”.
The essential oil distilled from the heartwood of the sandal tree has also been shown to improve sleep. While the test subjects inhaled the essential oil’s vapors, the researchers determined it was the action of the essential oil in the bloodstream that produced the effect of reduced time spent awake, and a longer duration of REM sleep. This indicates the oil can be administered through topical application as well as inhalation, as is also the case with lavender.
A few other oils are commonly used for sleep therapy. These include the chamomiles, valerian, vetiver, rose and ylang ylang. The chamomile oils, both Roman and German, have a long history of use for bringing about a calm state and enhancing sleep, especially with children. They do have unique aromas, such that they are best used sparingly, or perhaps blended with other essential oils. It may be that only small amounts are necessary to produce the effect you’re looking for — it may not be necessary to smell the aroma intensely to achieve the desired result. The oils distilled from the roots of valerian and vetiver are very pungent, and are probably best suited to adults who enjoy their strong aromas. These too are excellent choices for topical application, particularly on the feet (more on this in a moment). Finally, the floral scents of rose and ylang ylang can be very relaxing and sleep enhancing, and might be a great choice for those who like floral aromas but don’t care for lavender in particular.
We then need to look at the actual applications of these oils, and there are really many ways to use an essential oil for enhancing sleep. The most common method is by diffusing the oil throughout the night. When using a diffuser in this way, it’s important to keep it set at its lowest output, or use a timer, because too much of the aroma can actually keep one awake. Sprinkling a drop or two on the pillow or bedspread acts just like a diffuser, releasing the aroma as the oil evaporates — again, start with the smallest amount and work up if necessary. Topical application is best on the feet — they’re a very receptive part of the body for essential oil therapy. While lavender and chamomile can be used undiluted, for other oils, add a few drops essential oil to a tablespoon of almond (or other “carrier” oil) before application. A few drops of essential oil can also be added to a bath, where the oil is both absorbed by the skin and enjoyed aromatically.
There are clearly many oils and many methods that may enhance sleep. It’s important to experiment to find the oil and technique that works best for you. You (or the loved one you’re working with) should enjoy the oil’s aroma, and the application should be simple enough that it actually gets used. When you or someone you love is having challenges getting a good night’s sleep, aromatherapy has a lot to offer, with its brilliant natural aromas and science-backed therapeutic actions.
For more, visit The Ananda Apothecary and Organic Herb Medicinals.
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