Recently we shared some tips for fighting seasonal allergies to help you avoid allergy-related interferences with sleep. Aromatherapy, or the usage of essential oils, is another technique which can be successfully deployed to help activate sleep. Essential oils are a natural, inexpensive tool you can tuck away in your arsenal to help mitigate the effects of seasonal allergies and promote a good night’s sleep. Essential oils are generally deemed safe for topical usage on the skin, however, another way to reap the benefits is through usage of a diffuser. A few drops of essential oils into a diffuser in the 2 hours leading up to bed will allow for the inhalation of the natural scents, setting a great environment for sleep.
How can essential oils impact sleep?
The natural scents from essential oils actually release molecules which, when inhaled, travel to our Olfactory system before sending a signal to our limbic system and cortex. Out of all of our senses, smell is the sense which directly impacts our cortex where we process our thoughts and language among other things. Once the scent reaches our cortex, neurochemicals are created by the brain, which causes the body to release corresponding hormones. Some scents are well known for producing feelings of relaxation in most people, and this helps invoke a state of sleep readiness. For this reason, essential oils can also have a positive impact on our body’s response to stress. If you’ve ever used scented candles to invoke a certain mental state, you are already familiar with how pleasant scents can positively impact your mood. Here are three top essential oils recommended specifically for improving sleep quality:
1. Lavender, when used as an essential oil, calms the nervous system, and has been found to have a positive impact on sleep in a variety of different use cases, including students, women, and those suffering from mild insomnia.
2. Chamomile essential oil shows evidence of reducing anxiety, ideal for those suffering from racing thoughts driven by anxiety right around bedtime.
3. Cedarwood as an essential oil has a sedative value that has been shown effective at improving sleep quality in young and older adults alike, increasing total sleep time.
If you decide to incorporate essential oils into your bedtime routine, remember to allow adequate time for you to see the benefits, and try it for at least 20 nights, staying as consistent as possible. Remember too, that while these essential oils have been demonstrated to have a positive impact on sleep across a variety of adults, they work much better when used in conjunction with good sleep hygiene.
Interested to learn more? Here’s a link to Dr. Axe’s recommendations on the benefits of essential oils.