Essential oil for sleep: which oils help you sleep well?

Essential oils are extracts of flowers, leaves, bark, roots, or other parts of the plant. These oils contain many of the plant's aromatic and bioactive compounds, which is why they also have numerous health benefits, particularly for sleep.

Essential oil for sleep: what are the benefits?

Essential oils primarily act on the nervous system , as they can stimulate olfactory receptors that are directly linked to the limbic system, the part of the brain related to emotions and memory. Certain essential oils, such as lavender or chamomile, can also stimulate GABA (gamma-aminobutyric acid) receptors, neurotransmitters that help relax and reduce neuron excitation. The oils also have anti-inflammatory properties that can help reduce brain inflammation.

Aromatherapy is a traditional therapy that uses essential oils to improve health and well-being. Aromatherapy plays a role in relaxation and sleep . Indeed, this therapy helps reduce stress; for example, inhaling or consuming oils like lavender and bergamot can reduce levels of the stress hormone cortisol. These essential oils can also improve mood by increasing serotonin levels, which can reduce feelings of anxiety. They can also reduce symptoms of insomnia thanks to their sedative and anxiolytic properties.
Essential oils therefore have many benefits for health and in particular for sleep:

• Relaxation of body and mind
• Stress reduction
• Improved deep sleep
• Reduction of sleep disturbances

Essential oil for sleep: which one to choose?

Lavender essential oil

Lavender essential oil is known for its calming and relaxing properties. It has active compounds like linalool and linalyl acetate that promote restful sleep and according to a study published in the International Journal of Neuropsychopharmacology , also help reduce anxiety and promote restful sleep. Its compounds help reduce the activity of the nervous system, promoting relaxation and deep sleep. You can use it either by adding a few drops to a diffuser 1 hour before bedtime or by applying it to the temples and wrists before bed.

Chamomile essential oil

Chamomile essential oil is known for its calming and sedative effects. It contains alpha-bisabolol and camuzulene, compounds that can help reduce nervous tension, can promote deep sleep, and according to a study published in the medical journal Alternative Therapies in Health and Medicine , its compounds can reduce anxiety . Similar to lavender oil, you can use it by adding a few drops to a diffuser 1 hour before bedtime, or by applying it to your temples and wrists before bed, or finally, by putting a few drops under your tongue.

Valerian essential oil

Valerian essential oil is known for its powerful sedative effects. It contains valepotriates and valerenic acid, active compounds that can promote a state of rest and relaxation, reduce stress and anxiety, and improve sleep quality. As with lavender oil and chamomile oil, you can use it by adding a few drops to a diffuser 1 hour before bedtime or by applying it to the temples and wrists before bed. Valerian essential oil is very effective in cases of anxiety, stress, depression but also in supporting difficult digestion and sleep disorders.

CBD oil

Although not an essential oil, CBD oil is known for its sleep benefits . CBD oil can relieve pain, reduce anxiety and stress, and improve sleep quality. CBD oil, unlike THC, does not have psychoactive effects and does not have the side effects of cannabis such as euphoria . You can consume this oil by placing a few drops under the tongue.

Essential oil for sleep: how to use it?

• Essential Oil Diffuser: Use oils like chamomile or valerian to create a calming atmosphere 1 hour before bedtime by diffusing it in your bedroom.
• Relaxing bath: Add 5 to 10 drops of lavender essential oil to your warm bath to relax your muscles and calm your mind before bed.
• Topical application: Dilute 3 to 5 drops of lavender essential oil in a tablespoon of carrier oil such as olive oil and massage it into your temples, wrists, and the soles of your feet before bed for immediate relaxation.
• Oral Absorption: Place 3 to 5 drops of CBD oil under your tongue before going to bed, for a deep sleep.

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