Can't Sleep?
Sleeping sounds like such an easy task. Anyone can do it, right? Well, sometimes we need an extra boost to help send us off into dreamland and there's nothing wrong with that!
In this blog I will be highlighting our top office-favorite essential oils to help you fall asleep faster and have a better quality of sleep.
We'll also go over some tips on using essential oils and other remedies for better sleep and relaxation
Some essential oils have a natural sedative factor that can help your body fall asleep faster. Tired of using melatonin or those other over-the-counter medications? Read on to find out what essential oils are out there that can totally help you get your snooze on.
The Top 4 Essential Oils to Help You Sleep and Relax Better
Lavender Essential Oil
Lavender is probably the most well-known essential oil for sleep. This oil is great for helping reduce feelings of stress or anxiety. Known as one of the most powerful sleep-aiding essential oils, lavender can even help you wake up feeling more energized. In a 2005 study, 31 young, healthy sleepers said they had a slow and deep-wave sleep as well as waking up with “higher vigor” the next morning.
Chamomile Essential Oil
Chamomile is next on our list. Have you ever had a cup or two of chamomile tea and noticed you felt a bit sleepy after? Well it wasn’t a coincidence, chamomile is another great natural sedative that can help you relax and have a calmer sleep.
Clary Sage Essential Oil
Clary Sage can reduce your cortisol levels, a hormone that relates to stress levels in your body. Reducing and regulating this hormone can directly correlate with how relaxed and calm you feel. A simple sniff or inhale of this essential oil can significantly reduce cortisol levels and result in better sleep.
Bergamot Essential Oil
Bergamot oil has been shown to lower your heart rate as well as blood pressure, which in turn can relieve feelings of anxiety and stress, causing you to relax and fall into dreamland sooner. Known as an essential oil that is part of the citrus family, Bergamot is not so energizing like it’s other citrus oil counterparts. Bergamot is the perfect essential oil to use during your night time routine as it can slow down your heart rate and blood pressure. This is essential oil has calming properties which can reduce stress, anxiety, and its sedative properties of course help you get those snoozes in when you need them.
Other Ways to Sleep and Relax Better
Establishing a night-time ritual can really help your body develop a natural sleep-time clock. This could be anything from taking a well-deserved bath with your favorite bath salts, essential-oils, bath bomb and candles. If you're a little extra like me, you might even add a tray with some of your favorite snack and a refreshing glass of juice or wine to help you wind-down even more.
The importance of a night-time routine
Having a consistent night-time routine such as taking a warm shower or bath, brushing your teeth, drinking a glass of water and then reading a book while inhaling or smelling essential oils can really help your body's internal clock recognize that it's time to sleep.
Another way to help you get in that sleepy mood is reading your favorite book. It is known that reading a good book before bed relaxes the mind and is a great stress-reducer. This can naturally help your body relax and speed up the time it takes to fall asleep.
Temperature plays a part
Random question, what temperature is your thermostat set to right now? If it's anything above 70 degrees F, try setting it to something between 60-67 degrees F.
Research shows that our bodies are naturally cooler in temperature when we go to sleep and warmer when we wake up. Lowering the temperature in your room before you go to sleep could help your body fall asleep a bit faster.
Taking a warm bath or shower before bed could help speed up temperature changes in the body. As your body cools down after, this sends a signal to your brain to go to sleep.
Studies show those who take really hot showers between (at least 104 degrees F) reported to have better sleep.
Conclusion
In conclusion, we can all agree sleep is one of the most important things you can do for your body to stay healthy, focused the next day, and overall feeling well-rested.
Essential oils are a great way to kick-start that sleep cycle in your body and help you get that snooze on without using over-the-counter meds or melatonin. If you are unsure if any of these essential oils could interfere with any medication you might be taking, we’re not sure either! Be sure to consult with your physician before deciding on an essential oil to help you sleep better.