If you’re reading this, you may have sleep issues – or know someone who does. Maybe you have experienced some of the unfortunate side effects of poor sleep, such as irritability, aches and pains, headaches, “foggy brain,” poor memory, high blood pressure, frequent illness and overall lack of vitality. I will spare you a lecture on how important sleep is – I think most of us are well aware of the important connection between quality sleep and optimal good health. Rather, I would like to inspire you with some suggestions on how incorporating aromatherapy into your lifestyle can make a big difference!
First, consider root causes, and a common sense, holistic approach
One reason it’s so hard to pinpoint solutions for sleep is because there are many factors which impact quality of sleep. For example, consider potential root causes such as stress and anxiety, depression, fear, physical pain, or over-stimulation.
Common sense and research tell us that avoiding television/cell phone use before bed can have tremendous impact for a variety of reasons. The content can be disturbing or stimulating, and the light emission can disrupt our body’s own natural rhythms.
If fear is a potential cause (think about children and fear of the “monster in the closet”), then perhaps an oil that promotes a sense of security or courage (for example, Orange) might help ease into sleep.
If physical pain keeps you up at night, consider whether traditional Rx or OTC drugs are necessary. Certainly, topical essential oil blends can be helpful as they offer analgesic and anti-inflammatory benefits.
I am a believer in bedtime rituals that are consistent, comforting and which you look forward to. Herbal teas such as chamomile or linden, perhaps with a tincture of Valerian Root, is a gentle way to relax and unwind (it really works!). Beware, of course, sipping too close to bedtime as sleep may be interrupted by the urge to use the bathroom! Try light reading, soft music, meditation, and prayer to send the signal that it’s time to slow down and rest. Many other strategies are written about to help put your mind at ease and at rest so you can ease into deep sleep, so I encourage you to explore other options.
Now, let’s move on to aromatherapy options!
Expand your horizons: There’s more to life than Lavender!
Ahh, lavender. Often referred to as “the gateway oil,” this is often the first essential oil people try and have a positive experience with (that includes me), so it’s popular for good reason. Among Lavender’s many talents, it calms the nervous system, eases stress and anxiety, and provides skin-healing and analgesic properties. Two key components are found in significant quantity in Lavender: Linalool and Linalyl acetate, and there is much research to confirm the efficacy of these components.
I’m often asked about alternatives to Lavender, and indeed there are many! Understandably, Lavender isn’t appealing to everyone. Perhaps you’re not fond of floral aromas … maybe floral scents bring back unpleasant memories … maybe you’re just bored with it and want some variety. These are all valid reasons, and if you’re looking for alternatives to calm, relax and promote restful quality sleep, it’s time to explore some exciting options!
Shared Chemistry; Diverse Aromas
Aromatherapy is both art and science. To some degree, the appeal of an aroma is sufficient to provide a desired outcome. If you love florals, then you may find varieties which are effective for you, although each has a unique, and different, chemical composition. However, because specific chemical components are proven to provide specific benefit, it makes sense to expand your search based on the chemistry. As mentioned, Linalool and Linalyl acetate are two components with a lot of research behind them, so it’s a great place to start. (We will explore other chemical components and oils with proven sedative qualities another time).
Here are just three oils with a significant percentage of Linalool and Linalyl acetate. Note that each of these offers a host of benefits to the body, but for now, we’re focusing exclusively on their calming, sedative effects. Each of these has a distinctive aroma which can be enjoyed on its own, or blended with other oils – experiment and have fun!
Bergamot (Citrus bergamia): Well-known to help with insomnia, Bergamot is expressed from the rind of the fruit from the bitter orange tree. Its light, fresh citrus scent is both uplifting and calming. Bonus: it’s a great antispasmodic (think cramps/spasms) and immunostimulant to support long-term health. (Safety note: it is a phototoxic oil, so can result in serious irritation if exposed to sunlight. Use on skin that is covered and protected and avoid direct sunlight for at least 18 hours.)
Petitgrain (Citrus aurantium var. amara): distilled from the leaves of the bitter orange tree, this oil is lightly floral and sweet with fresh green notes. It's such a gentle and appealing aroma.
Clary Sage (Salvia sclarea) is a wonderful oil with sedative properties which is also emotionally uplifting. It is light, sweet, warm and herbal. It also has wonderful antispasmodic benefits! One word of caution: Some women have reported significantly increased menstrual flow when used during an already heavy period. However, if you keep the quantity to just 1-3% of your blend (see my other blog about dilution) and use is occasional, there should be no cause for concern.
I would also like to highlight these oils, recommended for their significant Linalool content (Linalyl acetate is either not present or minimal). I’ve had great results with these and highly recommend!
Coriander (Coriandrum sativum) has a delightful herbaceous, spicy, floral aroma!
Sweet Basil (Ocimum basilicum ct Linalool) has an herbaceous, sweet, anise-like aroma (it also happens to be a great antispasmodic and many people find helps relieve headaches)
Rosewood (Aniba rosaeodora ducke) balances woodsy and rosy floral notes – truly an essential oil which touches the heart!
Other aromas that are relaxing, grounding, or sedating
Most options mentioned above have light floral, herbaceous, or citrus elements, derived from the leaves or fruit of a plant. I encourage you to consider other varieties of essential oils:
Essential oils derived from roots, bark or resin promote a sense of centering and grounding. Many are frequently used in prayer, meditation or yoga practice. In a future blog, I will discuss options including Vetiver (Chrysopogon zizanioides or Vetiveria zizanioides), Frankincense (Boswellia carterii is very common), Myrrh (Commiphora myrrha, Sandalwood (Santalum album), and Cedarwood (Juniperus virginiana), just to name a few.
Rich, strong, sweet florals like Ylang Ylang (Cananga odorata var. genuine) and Jasmine (Jasminum grandiflorum) can overwhelm, but they are well worth trying! If they are too strong for you, consider blending with one of the oils mentioned above for a well-balanced blend that is appealing and effective.
Methods of Use
Aromatic use makes most sense as inhalation of essential oil components directly impacts our brain and allows chemical components to enter the blood stream. You can diffuse bedside, make a linen spray, or inhale deeply right out of the bottle! You may also want to keep a personal aromatherapy inhaler within arm’s reach if you tend to wake in the middle of the night. You can easily grab it and take a few deep inhales to help lull yourself back to sleep.
It may make sense to apply topically as well. Not only will you inhale the aroma, but a light bedtime massage is so relaxing! Massage into neck and shoulders, ears and feet – or better yet, have someone else do it for you! Again, please see my other blog about appropriate dilutions and recommended carrier oils. Diluting in a carrier oil will provide additional benefits to the skin, allow greater ease of application, avoid risk of sensitivity, and allow more oil to stay on the skin, rather than evaporate.
I hope you have found this information helpful and I encourage you to ask questions. Post here, on my Facebook page or in the Facebook group, or email me! I love answering questions and providing fun, engaging instruction!
Comments