A good night's sleep is one of the most important parts of a person's daily life and also for his or her well-being and health. But in today's busy times, many people find it difficult to fall asleep and sleep soundly. There are various ways that can be used to relieve the insomnia they suffer from. And one simple and natural method to help you sleep better is to use essential oils.
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Method 1 of 3: Finding the Right Essential Oil for Sleep
Step 1. Understand how essential oils can help you sleep
The use of essential oils will not cure insomnia or other underlying causes. However, essential oils can make you calm and relaxed before bed and can help you fall asleep and drift off to sleep.
- Essential oils are distilled from the stems, leaves, flowers, roots, or bark of certain plants. This oil is highly concentrated so you shouldn't overuse it to take advantage of it.
- If you have insomnia for a long time, see your doctor to see if you have another, more serious condition.
Step 2. Find out the best essential oils to help sleep
Each essential oil produces a different effect on the mind and body. Study the different essential oils available so you can identify the right oil to help you sleep.
- Chamomile essential oil is a powerful and soothing ingredient. This oil can also help improve mood and relieve depression.
- Lavender essential oil is not only great for relieving stress, it can also be used as a sedative and antidepressant.
- Marjoram essential oil can help relieve stress and anxiety, and relieve fatigue.
- Valerian essential oil can help calm and relax you, and can sometimes help relieve insomnia.
- Vetiver essential oil can soothe and relax you, as well as help you sleep and fall asleep.
Step 3. Buy essential oils that can help you sleep
After identifying essential oils that can help you sleep, buy an oil you like and a carrier oil. Essential oils can be purchased in stores or online.
- It's a good idea to buy a few different essential oils to help you sleep. That way, you can choose the scent you like for any given day.
- Since essential oils are highly concentrated, you'll need to dilute them with a carrier oil to use them properly. Some examples of carrier oils include: sweet almond oil, apricot kernel oil, avocado oil, sesame oil, and olive oil.
- Essential oils and carrier oils can be purchased at most health food stores or nutritional supplement retailers, both online and in grocery stores.
Step 4. Read the packaging
Since each essential oil has a different content and may not be suitable for all users, read the packaging of the essential oil you buy before using it. It's also a good idea to test it on your skin before using it.
- Look for oil contraindications by reading the packaging. For example, you should not use valerian if you are pregnant or breastfeeding.
- Before using essential oils in the bath or for massage, do a skin test. Apply 1 to 2 drops of diluted essential oil to the inside of the elbow. If no irritation occurs within 24 hours, you can safely use the oil on your skin.
Method 2 of 3: Bathing with Essential Oils to Help Sleep
Step 1. Mix in the essential oil of your choice
Choose an essential oil that can help you relax and mix it with a carrier oil.
The best mix is about 7 to 12 drops of essential oil for every 30 ml of liquid carrier oil, depending on the strength of the scent you want
Step 2. Run water into the bath and add essential oils
Fill the tub with water and essential oils. While the water is flowing into the tub, add essential oils to spread the oil evenly.
- Add the essential oil while the water is running from the faucet so that the oil is evenly distributed.
- Make sure the water isn't too hot so you don't scald your skin. Use a thermometer to check the optimal water temperature for anyone. The optimal temperature for bathing for everyone is between 37 and 39 degrees Celsius.
Step 3. Set a relaxed and comfortable mood
So that you can relax and sleep easily, as much as possible make the bathroom a comfortable and relaxing place. Try using music, toiletries, and candles.
- If you want to add to the power of your essential oil bath, use aromatherapy candles and aroma lamps. In addition, the soft light of the lamp can help you relax more. You can buy both of these items in stores or online.
- Dim the lights in the bathroom, but don't turn them off completely unless you light a candle.
- Soft music can help set the mood so you can feel relaxed and refreshed.
Step 4. Enjoy your bath
Enjoy your aromatherapy bath! Soaking for the right period of time can give you the maximum benefits of essential oils that will help you sleep.
- Soak for about 15 to 20 minutes to get maximum benefits. Soaking longer than this time can make your skin damaged and dry.
- You can use toiletries, such as pillows or rose petals, to help you relax more.
- Place a warm washcloth over your eyes to help you enjoy your shower. But warm the washcloth using water from the tap so you don't get the essential oil in your eyes.
- Do not drink the water you use for bathing or do not let the water get in your eyes.
- Wrap a towel around your body to warm yourself and trap moisture to allow the moisture to envelop your skin.
Method 3 of 3: Applying Essential Oils to Help Sleep
Step 1. Massage your body using essential oils
Gently massaging your body with essential oils before bed can relax you and reduce tension. Applying essential oils in places such as the feet and temples will produce an equally soothing effect. By applying essential oils to your body, you can fall asleep faster.
- If you use essential oils for massage, make sure you mix them with a carrier oil so you don't scald your skin.
- Make sure you give a light massage. Otherwise, you will stimulate circulation which in turn will make it difficult for you to sleep.
- Try massaging your wrists, temples, or feet using essential oils.
Step 2. Spray essential oils on the sheets
If your skin is sensitive and can't stand being smeared with essential oils, spray the oil on the sheets. The aroma produced will help you relax and make it easier for you to sleep.
- Make a spray by adding 30 to 40 drops of your favorite essential oil to 44 ml of distilled water to help you sleep. Put this mixture in a clean spray bottle.
- The number of drops of essential oil you use will depend on how strong you want the scent to be.
- Just lightly spray it on your sheets. Spraying it wet can make your night's sleep uncomfortable.
Step 3. Use a candle or a scent diffuser
Candles made from essential oils and scented diffusers that heat up the essential oils can have as much a calming effect as a bath or massage. Do not let the appliance catch fire so as not to cause an accidental fire.
- You can buy candles and fragrances in stores or online.
- When buying candles, it's a good idea to look for candles that don't use synthetic scents. Beeswax, soybeans and other plant-based waxes are great choices if you want to get the essential oil benefits of using wax.
- The fragrance diffuser disperses the essential oil into the air in the room, and spreads the aroma.
- For best results, light a candle or fragrance about 30 minutes to an hour before you go to bed. During this time, the scent will diffuse into the bedroom and create a relaxing environment to help you sleep.
- Before going to bed, make sure you've extinguished the candles and scenting devices so they don't start a fire.
