Chronic poor sleep patterns can cause increased irritability and anxiety. Our minds need enough REM sleep. Our bodies need enough deep restorative sleep. Prolonged sleep deprivation can wreak havoc on cognitive function impacting short-term memory and verbal recall.
If sweet dreams elude you but don’t want to take prescription sleeping pills, essentials oils may be worth a try.Essential oils can help promote relaxation, reduce stress and anxiety, and improve sleep quality. Essential oils associated with improving sleep are:
Lavender
A popular relaxation scent and essential oil for sleep. A study published in the Journal of Alternative and Complementary Medicine found that inhaling lavender oil before bedtime improved sleep quality and duration (1). Lavender works by reducing anxiety and stress, lowering heart rate, and promoting a sense of calm.
Chamomile
Known for its soothing and sedative effects. A study published in the Journal of Advanced Nursing found that chamomile tea and essential oil improved sleep quality in elderly patients (2). Chamomile contains an antioxidant called apigenin, which binds to specific receptors in the brain that promote sleepiness and reduce insomnia.
Valerian
Before pharmacology there was this essential oil that has been used for centuries as a natural sleep remedy. A study published in the American Journal of Therapeutics found that valerian root extract improved sleep quality and reduced the time it took to fall asleep (3). Valerian works by increasing the levels of a neurotransmitter called GABA, which helps regulate nerve impulses in the brain and nervous system, leading to a calming effect.
Bergamot
Despite its energizing aroma, has been shown to reduce stress and anxiety, which can contribute to sleep problems. A study published in the journal Phytotherapy Research found that bergamot essential oil reduced cortisol levels, a hormone that is released in response to stress (4). Reducing cortisol helps reduce stress and anxiety symptoms that interfere with sleep.
Ylang-ylang
Another centuries old sleep aid. A study published in the journal Phytotherapy Research found that ylang-ylang essential oil reduced blood pressure and heart rate, which can help prepare the body for sleep (5).
Cedarwood
Known for inducing a warm and cozy feeling. A study published in the Journal of Physiological Anthropology found that inhaling cedarwood essential oil reduced heart rate and blood pressure, promoting relaxation (6).
Essential oils can be used in a diffuser, added to a warm bath, or mixed with a carrier oil like coconut or jojoba to create a massage oil. Essential oils are never to be consumed. Sweet dreams are closer to reality by reducing stress and anxiety, lowering heart rate and blood pressure, and promoting relaxation. Give it a try and order any of the essential oils listed on Amazon. Lavender, chamomile, valerian, bergamot, ylang-ylang, and cedarwood are easy to find online and in most health stores. Don’t wait to have more sweet dreams!
References
Lis-Balchin, M., & Hart, S. (1999). Studies on the mode of action of the essential oil of lavender (Lavandula angustifolia P. Miller). Phytotherapy Research, 13(6), 540-542.
Adib-Hajbaghery, M., & Mousavi, S. N. (2017). The effects of chamomile extract on sleep quality among elderly people: A clinical trial. Complementary Therapies in Medicine, 35, 109-114.
Bent, S., Padula, A., Moore, D., Patterson, M., & Mehling, W. (2006). Valerian for sleep: a systematic review and meta-analysis. The American Journal of Medicine, 119(12), 1005-1012.
Watanabe, E., Kuchta, K., Kimura, M., Rauwald, H. W., Kamei, T., & Imanishi, J. (2015). Effects of bergamot (Citrus bergamia (Risso) Wright & Arn.) essential oil aromatherapy on mood states, parasympathetic nervous system activity, and salivary cortisol levels in 41 healthy females. Forschende Komplementärmedizin/Research in Complementary Medicine, 22(1), 43-49.
Kim, I. H., Kim, C., Seong, K., Hur, M. H., Lim, H. M., & Lee, M. S. (2012). Essential oil inhalation on blood pressure and salivary cortisol levels in prehypertensive and hypertensive subjects. Evidence-Based Complementary and Alternative Medicine, 2012.
Dayawansa, S., Umeno, K., Takakura, H., Hori, E., Tabuchi, E., Nagashima, Y., … & Nishijo, H. (2003). Autonomic responses during inhalation of natural fragrance of Cedrol in humans. Autonomic Neuroscience, 108(1-2), 79-86.