Essential oils are transdermal (meaning they penetrate the skin) and work on the physiology of the body in various ways. This means that it can affect the biochemistry of your body when you apply them topically in a similar way to when you take them internally or inhale them by diffusion.
As the research suggests, topical application may be one of the most effective methods for people with sleep disorders, since the chemical components of lavender have been shown to enter the bloodstream within 5 minutes of massaging the oil on the skin. The soothing and soothing effects of lavender essential oil have a double hit when applied topically due to its direct effect. benefit in the brain when volatile organic compounds are inhaled and through the skin!
The 1992 study that demonstrated this also revealed that peak levels of concentration were observed in 20 minutes. Do not worry, it's not like the sedative properties last forever. In 90 minutes most of the lavender was eliminated.
Essential oils to sleep to the rescue!
Unlike common sleeping aids and benzodiazepines, there are virtually no side effects when people use essential oils to sleep. In the words of a systematic review of the 2014 literature, "Most of the study findings suggested a positive effect of essential oils for sleep. Lavender was the most studied essential oil. There were no adverse events informed"
In fact, oils can possibly help people to stop using drugs!
From a clinical study dating back to 1995, for example, we have known that sleep duration decreases significantly in older patients who depend on benzodiazepines. However, once aromatherapy of lavender essential oil was introduced into their lives, their quality and duration of sleep can be restored to previous levels, despite not taking the medications. According to the researchers who carried out this historical research, "this study suggested that environmental lavender oil could be used as relief of continued medication for insomnia and reduces the side effects of these medications. "
CAUTION NOTE: We strongly recommend that you do not withdraw from benzodiazepines without the guidance of your medical professional.
What is the best essential oil for sleeping?
Does this mean that lavender is the best essential oil for sleeping? Before jumping to premature conclusions, let us consider these facts of the 2014 review of the literature that I mentioned earlier:
Lavender is the most studied essential oil in research trials. One of the few other oils evaluated for sedative purposes is Baccharis uncinella, which is used by the Laklaños Indians in Santa Catarina, Brazil. Lavender and Baccharis uncinella are not the only essential oils to sleep. However, until we have more research at our disposal, we simply read anecdotal testimonials online about other oils. The University of Minnesota did not discover any "adverse effects" when evaluating 15 studies (11 of which were randomized controlled trials) that examined the hypnotic effects of inhaling essential oils in the scientific literature to date.
That said, hidden in the lavender dream study collection are gold nuggets that suggest that other oils can also have a profound effect on sleep quality.
Use of essential oils to sleep
As we have seen, most of the research discussed focuses on the topical and inhaled benefits of using essential oils to calm the mind, the body and help people sleep better. Primarily, lavender is the case study, but other oils can surely help.
The essential oils of choice for the Food Matters team are Epigenetics Laboratories
Keep in mind that each person's biochemistry is different and that what works for me may not work for you. It is essential that you follow your intuition and listen to your body. Essentially, any oil that helps calm the mind and body will help reduce sleep disorders. The same goes for other anti-stress techniques such as prayer, meditation, Tai Chi, exercise and well-balanced nutrition. When you find something that "works", stay with it and then try to change things periodically.
The easiest and possibly most effective approach is to put a few drops of any of these oils on top (or a homemade mix) in your diffuser before going to bed. Some nice diffuser combinations you might want to try are:
2 drops of ylang ylang, 1 drop of bergamot, 1 drop of lavender, 1 drop of sweet marjoram, 1 drop of Roman chamomile and 1 drop of valerian 2 drops of lavender, 1 drop of sage, 1 drop of ylang ylang and 1 drop of vanilla 2 drops of geranium, 1 drop Sweet marjoram, 1 drop of patchouli and 1 drop of sweet orange 2 drops of chamomile, 1 drop of rose and 1 drop of palmarosa
Another effective strategy is simply to apply these key oils on certain parts of the body, especially the trigger points, such as the bottom of the feet, on the wrists, behind the knees and behind the ears on the mastoid bone or on the back in bone. neck.
Be sure to use a good carrier oil and create a dilution of 2-3% that most experts consider safe:
1% dilution: 6 drops of EO per ounce of carrier oil (1% of 600 drops is 6) 2% dilution: 12 drops of EO per ounce of carrier oil (2% of 600 drops is 12) Dilution at 3% : 18 drops of EO per oz of carrier oil (3% of 600 drops is 18)
If you are more comfortable working with tablespoons, 1 oz. = 2 tablespoons and there are 300 drops of EO in one tablespoon.
Dilution at 1%: 3 drops of EO per tablespoon of carrier oil (1% of 300 drops is 3) Dilution at 2%: 6 drops of EO per tablespoon of carrier oil (2% of 300 drops is 6) Dilution at 3% : 9 drops of EO per tablespoon of carrier oil (3% of 300 drops is 9)
Another ingenious trick is to make a DIY sleeping spray. Using some of the same oils above, simply:
Add 20 drops of essential oil in a glass spray bottle. Fill the rest of the 4 oz bottle with water. Shake well. Spray your pillow before bed to help you sleep and provide a restful night.
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