Sure, everyone wants to get a good night’s sleep. Only when you have a good sleep, you can pep up the day ahead.
Also, it can give you the much-needed rest after a hard-working day.
However, your sleep may be screwed up by many factors. For example, if you are stressed in life, it can affect your sleep. It’s time to think about using essential oils. These oils are actually beneficial to your sleep.
Keep reading this article to learn about the importance of good sleep. And then, we will give you the list of the best essential oils for sleep.
The Importance of a Good Sleep
Reduce the Risk of Obesity
Obesity may be a result of poor diets and reduced physical activity. However, our sleep also is a cause. According to many researches, if you sleep for less than 6 hours a night, you can easily become obesity, especially for children. So, it’s extremely important for those who are trying to lose weight to get quality sleep.
Your sleep may affect your physical wellbeing. Moreover, it can also affect your mental health. It means that your sleep even may have a big influence on your creativity. According to a study published in Nature, your sleep plays an important role in the extraction of explicit knowledge and insightful behavior.
Improve Concentration and Productivity
Sleep has effects on various aspects of our brain function, including concentration, productivity, cognition, and performance. If you have sleep deprivation, all of these functions will be affected.
According to research, people who have eight hours of quality sleep are normally more productive than others. On the contrary, if you have sleep deficiency, it can lead to slower reaction times, making mistakes, completing the task with difficulty.
In fact, good sleep can help to improve problem-solving skills. Also, it is necessary for enhancing memory performance of everyone.
Reduce the Risk of Heart Disease
The fact is that many health risk factors are affected by sleep quality and duration. This can lead to chronic diseases like heart disease. As you know, heart disease is a common cause of death nowadays.
According to a review of 15 medical studies, short sleep duration and cardiovascular disease are determined in a positive relationship. People who are lacking sleeping are more prone to heart disease when compared to those who sleep at least 7-8 hours per night.
Sleep also plays an important role in the production, regulation, as well as the release of your hormones. It means that sleep has a great influence on your health and wellbeing.
For examples, according to a 2004 study, reduced leptin and elevated ghrelin are determined in a strong link. Hormones can lead to the risk of obesity as well as other health conditions related to higher body weight.
Also, growth hormones found in the body are very important for the development of children and teens.
Eat Fewer Calories
People who are sleep-deprived will have a bigger appetite than others. It means these people tend to eat more calories than good sleepers. In fact, low-quality sleep can affect hormones made to regulate appetite.
Glucose Metabolism and Type 2 Diabetes Risk
Your sleep may cause effects on blood sugar. Also, it can reduce insulin sensitivity. According to a study in healthy young men, he suffered from prediabetes because of restricting sleep to four hours a night. However, these symptoms were handled after he had increased sleep duration. You can reduce the risk of type 2 diabetes by sleeping more than 6 hours per night.
Poor Sleep Leads to Depression
Sleep quality affects mental health issues, including depression. In fact, about 90% of people who suffer from depression complain about their sleep quality. Even, poor sleep is one of the common causes of death by suicide.
Improve Your Immune System
Poor sleep may also impair immune function. One large two-week study shown that people who slept less than 6 hours per night can easily develop a cold than ones who slept at least 7-8 hours per night.
So, it’s important to get at least eight hours of sleep per night in order to reduce the risk of colds. Also, you can eat more garlic for this.
Poor Sleep Leads to Increased Inflammation
Inflammation in your body may be affected by your sleep. Indeed, if you have poor sleep, it can activate undesirable markers of inflammation. Poor sleep can result in long-term inflammation of the digestive tract. It even can also increase the risk of disease recurrence.
Affects Emotions and Social Interactions
Your ability to interact socially may be affected by sleep loss. According to one study, people with sleep loss can reduce the ability to recognize expressions of anger as well as happiness. The fact is that poor sleep can affect the ability to process emotional information. It can also reduce your social skills.
What Are Essential Oils?
These oils are extracted from plants by distillation. Normally, essential oils feature the aroma of the plant used to make them. Each type of essential oils is determined by their own characteristic essence.
Essential oils are extracted by distillation. However, these oils may be created by mechanical methods like cold pressing. These oils are easy to use.
Essential oils are used in treating various ailments. They may be used as an alternative to medicine. Depending on their functional properties, you can use it directly on the skin.
Like being said that, essential oils are known for the many benefits. For instances, they may be used to relieve your stress, calm, and promote good sleep. Now, we will help you to learn about essential oils in helping promote sleep.
How Can Essential Oils Promote Sleep?
You can use essential oils to reduce stress, anxiety, and depressive feelings. They can help to control your emotions, cognitive abilities, behavior, as well as your sense of smell.
The limbic system also helps to control some of your unconscious physiological functions such as heart rate, breathing, and blood pressure.
In addition, essential oils can be able to promote your sleep. In fact, they help you feel relaxed.
There is a wide range of essential oils found. They are about more than 90 types. Each of them comes with a unique aroma and health benefits. Here is the list of best effective essential oils to deep sleep.
Best Essential Oils for Good Sleep
This oil is effective. You can use it to help you sleep through the night. It’s made from esters and alcohols. It’s used for relaxation. Also, you can use this oil for several other therapeutic properties.
Actually, this essential oil is the most versatile essential oil because we can use it for many different purposes. In addition to the ability to promote good sleep, this oil is also used to calm nerves, reduce headaches and muscle aches, relax the body, control asthma, reduce anxiety, as well as improve digestion.
This oil is used commonly to treat insomnia. Chamomile comes in a few different species. However, Roman chamomile essential oil is the most option to deal with insomnia.
This oil actually works as a sedative, so it ensures to help you relax the mind and body. You can use it to treat stress, nervous tension, and insomnia. It can help to prepare to fall asleep easily.
This oil is accompanied by a sweet and comforting scent. So, it’s effective for a good sleep. You may not know this essential oil can help not only treat hysteria but also lessen the frequency of nightmares. However, sometimes this oil may have unclear effects.
Bergamot has a pleasant smell. You can use its rich to extract the oil. This oil can be used to reduce anxiety as well as improve mood.
This essential oil is used for several medicinal purposes, including a sleep aid. There are some common uses of this oil. They include Antibacterial, Pain reliever, Antidepressant and stimulant, Disinfectant, Fever reducer, Nerve relaxer, Deodorant, Muscle relaxer, and sedative, and help for the appearance of scars.
In addition, use it for the restorative stage of sleep, and you can get more energy for the next day.
This oil works well on reducing stress, healing from emotional traumas, and connecting to our own hearts.
Also, this is a good choice to promote overall feelings. It can remove the stress out of your mind. You can use it to fall asleep if you are in the difficulty in sleeping.
Another effective remedy for insomnia is sweet marjoram. This option is even more effective than lavender and chamomile. It’s actually a great sleep aid.
This essential brings many different benefits such as calming the nervous system, easing anxiety and tension, reducing your blood pressure, and soothing any feelings of rejection, loneliness, and grief.
This essential oil is used to balance emotions. It can also help to support healthy sleep. Moreover, it can calm your mind as well. If you are suffering from any problem in sleep, try this essential oil. Sure, you will get a big change.
If you are looking for effective essential oils for cost, you can try cedarwood. It can work well. It is used to support the healthy function of the pineal gland. It also helps to release melatonin that’s known as a sleep hormone.
Use this oil, and you will feel comfortable with a unique woodsy scent. This essential oil also allows you to mix it with lavender. You just simply need to apply the mixture on the bottom of feet. Then, you can get good sleep through the night.
This oil is sourced from the roots of the plant. It has a very rich and earthy smell. This is also a great choice for sleep because it can be able to calm and stabilize. You may have to take a while to get used to its smell. However, you can mix it with other oils such as lavender or bergamot.
This essential oil is used to reduce stress. Also, this is a good solution for those who have poor sleep. Furthermore, it can be used for those with depression. Actually, it’s the best effective at combating stress.
There is valerenic acid found in this essential oil. This acid is known to help improve the quality of sleep. Indeed, it can help users easily fall asleep. Moreover, apply it, you can get deeper sleep. At the same time, it can reduce the ability to wake up in the midnight.
How to use essential oils
There are four main methods you can consider when using essential oils to support your sleep:
For your kids, you need 1-3 drops of essential oil. Also, you can mix it with 1 tsp of olive oil or coconut oil. This is the best option for kids ages 1 and above. For adults, it’s essential to take 1-3 drops of essential oil. Also, you can mix it with olive oil or coconut oil.
Apply the mixture to your neck or bottoms of feet. Also, you can apply it inside of the wrists as well. Keep the essential for a few minutes, you can feel relaxing right after.
In order to use essential oils, you can also use a diffuser. This is another method to use essential oils. You just need to add 8-10 drops of essential oils into the basin with the water. Then, you will breathe the oils released into the air.
For this method, you need to make a mixture of water and essential oils. Keep the mixture in a spray bottle. Then, you just need to mist your pillow before bedtime. By this way, you can smell the scent throughout the night for deeper sleep.
When bathing, you can prepare a warm tub added with 5-6 drops of essential oils. Then, soak and enjoy the body in it for a few hours before bedtime. This way is to get relaxation. Besides, you can also add salts or other oils to your bath.
Sleep plays an important role in our life. It can affect many different aspects. So, it’s important to get good sleep. All the essential oils mentioned in this post will help to improve your sleep. More importantly, you can use them to battle symptoms of insomnia. You won’t need to worry about sleeplessness when using these essential oils.