Recipes & Essential Oils Blends for Sleep Deprivation
We all envy good sleepers. Sometimes you wonder how conveniently they sleep, especially if you live around busy areas where you have to deal with car horns, noisy crowds and all that. You like many others may require long minutes of absolute silence spiced with darkness to sleep. Yours may even be worse. Shutting off the brain to sleep has always proved to be a herculean task. It just won’t happen.
The next thing, you spend the night trying to keep yourself engaged with other duties, like stargazing or watching the clock tick. Sleeplessness is not always about noise; it can also be a result of poor lifestyle, unhealthy diets, overworking (trading sleep time for work).
Dangers of sleeplessness includes:
- Disruption of the normal routine and reduced efficiency: If sleeplessness is a result of you working late into the night, you may discover that your productivity during the daytime will reduce. You will lack the necessary alertness for your day-to-day programs.
- Harms your mental health: Your brain needs time to rest and relax. This relaxation ensures that brain wakes up reinvigorated for the day’s duty. Sleep deprivation hampers this and may result in slothful operation of the brain. Forgetfulness, impaired performance, sleepwalking are signs that you are not getting sufficient rest.
- Reduced Immunity to sickness: Getting sufficient rest and sleep is necessary for an excellent immune system. Lack of sleep reduces your body’s ability to fight the least infections like common cold. With a reduced immunity, the body is prone to several health issues.
- Risk or Diabetes and obesity: You may think, ‘I eat right and exercise properly,' but a lack of sleep can lead to slow metabolism and inherent weight gain. Also, your body will be unable to properly regulate blood sugar. According to several studies, sleep deprivation can put you at a greater risk of developing type II diabetes in comparison with those getting sufficient rest.
- Other negative implications include poor libido, accident hazards, snoring, faster aging, and more.
Essential oils for Sleep Deprivation
The use of Essential Oils in the treatment of insomnia, sleep apnea, and other sleeping disorders is a result of their calming and soothing properties. Apart from being a natural alternative, it is much safer than the use of drugs and other artificial sleep inducers that may have adverse side effects. Keep in mind that Essential oils can sometimes work differently for different people. Try to discover which Oil is best for your body. The following are recommended Essential Oils to improve sleep.
1. Lavender Oil
A plant from the mint family, the Lavender plant is used in the production of one of the most common essential oils. The oil is known to help soothe the body, curb headaches and anxiety, heart destabilization, and prevent nervous breakdown. Using Lavender oil for sleep is effective because it has a particularly appealing aroma that gives a calming effect.
How to use Lavender essential oil for sleep:
- Gentle Massage: Topically, rub 1-2 drops of the lavender oil to your neck, wrist, and your spinal column, minutes before going to bed.
- For this, you will need ten drops of the oil and a cup of Epsom salt. Mix them together and let it dissolve. Afterward, put this blend into your bath water and immerse yourself in it for about 30 minutes. It will help your mind relax.
Also rubbing Lavender oil on your feet before sleep works well too.
The Marjoram is not just another material for the kitchen. It is very useful in relieving and strengthening worn or stressed muscles. Its attributes as a natural sedative make it an excellent essential oil for better sleep.
The Sandalwood is normally used for skin care and mood enhancing. However, the scent of sandalwood causes the body to release melatonin (produced by the pineal gland) that induces sleep.
This particularly has a long history as an oil to calm. Its fragrance is noteworthy for giving a sensation of comfort, which makes the body relax.
Peppermint aids digestion, especially if that is the cause of your sleeplessness. Spraying into the air before sleeping normally does the trick.
Valerian Oil has since time past been associated with sleep disorder treatments. It can be a calming and soothing effect that will make you fall asleep very fast. It can be applied topically by rubbing on your wrist or under your feet.
7. Roman Chamomile
The use of this oil to train and calm the mind dates back in time. Roman soldiers before battle used it then. It helps to balance the hormones and efficiently deals with sleep disorders. Due to its heavy sedative properties, a simple usage will slip you into a deep sleep.
You can use the Roman Chamomile with a diffuser, or you can make a blend. Just mix two drops of the oil with a teaspoonful of coconut oil. For optimal effect, you can heat up a mixture of ¼ cup of coconut oil and ¼ cup of bee wax. Then mix with it 15 drops each of Roman Chamomile and Lavender oil.
If your insomnia or sleep disorder is stress induced, then the Orange essential oil is an excellent idea. Citrus-based oils have mood enhancing properties that can help reduce anxiety and curb depression. When using Orange essential oil for better sleep, please note that it may cause your skin to be extra sensitive to sunlight. I would advise you use it in the night. For use, dilute the oil with a carrier oil and rub over your abdomen. You can also use with a diffuser, though citrus based oil is not compatible with every diffuser, so make sure it is compatible with yours before using. You can also make an essential oil blend by mixing ½ cup of coconut oil with 15 drops of orange oil. Rub evenly on your skin before sleeping.
How to Use Essential Oils for sleeping
Essential oils can use in various ways to achieve optimal results
1. Diffusing: The use of a diffuser with essential oils is the easiest. The oil is dispersed into the air, and it produces its effects when you inhale. The olfactory nerves and the limbic system (where emotions lie) are usually the primary targets of the aroma.
2. Inhaling: In the absence of a diffuser, you can also inhale the oil directly. Just put two drops in your palm and rub your hands together. Then cover your nose with your hand and breathe in.
3. Topical application: You may want to dilute the oil with a carrier oil like jojoba or coconut oil to ease usage. Just massage 2-3 drops of the oil onto your back, feet, neck or stomach.
4. Other methods include hot compress and warm water bath.
When choosing essential oils, make sure you buy only therapeutic grade oils. Any oil of lesser quality will not give you the effect you are hoping for, and may even be harmful. Also, a little trial and error may be necessary till you get the one that works best and suits your body. In some cases, it may be a good idea to seek expert’s opinion, especially if you have allergies. Also read my article about how essential oils can help babies sleep.