Aromatherapy for better sleep – scents that will calm and relax you

Aromatherapy and sleep: how scents help you fall asleep

Aromatherapy is one of the most natural and effective ways to calm the mind and prepare the body for quality sleep. Properly chosen essential oils can relieve tension and induce a sense of calm.

Why aromatherapy improves sleep quality

Aromatherapy works through olfactory receptors that send signals to the olfactory cortex, limbic system, and hypothalamus, where scents and odors are linked to memory and emotions. This is how all the smells and odors we encounter work.

Best Essential Oils for Sleep

Lavender (Lavandula angustifolia)

Lavender contains essential oil, tannins and other active ingredients. The scent of the essential oil is sweetly floral. In aromatherapy, it is one of the most widely used essential oils, suitablefor all ages. Its delicate, floral scent induces well-being, calmness and a sense of relaxation. The essential oil (essential oil, ethereal oil) is used to calm down, to help you fall asleep and to sleep better.

You can learn more about this useful herb in our article: Lavender - a versatile helper for health and well-being.

Ylang-ylang (Cananga odorata)

Purely natural essential oil is obtained by distilling the flowers of the tropical tree Cananga odorata (ylang-ylang). It is used, among other things, for peaceful sleep, relaxation and general relaxation. You can learn more about the sensual scent of flowers in our article: Ylang Ylang - a touch of sensuality from a tropical paradise.

Other essential oils suitable for restful sleep are Roman chamomile or white sage essential oil.

White sage (Salvia apiana)

Purely natural essential oil is gently extracted from the leaves of white sage (Salvia apiana), native to the southwestern United States and northwest Mexico. Its aroma is herbal, camphoraceous. In aromatherapy, it is used, among other things, for calming the mind, relaxation and rest.

We have prepared for you aromatherapy blends of essential oils designed specifically to promote restful sleep:

By Nefertitis blend of 100% essential oils PEACEFUL SLEEP - for peaceful falling asleep, deep sleep, emotional balance and a rested mind. Treat yourself to an evening ritual with a scent that will calm your thoughts and prepare your body and soul for a night's rest.

We haven't forgotten about the little ones, for whom we have created and mixed the BABY SLEEP aromatherapy essential oil blend. This is an aromatherapy, balanced blend of essential oils intended for children from 3 months of age, which combines the calming effects of lavender and cedar and the anti-stress and mood-enhancing effects of mandarin.

How to use aromatherapy for better sleep

• Aroma lamp/diffuser/aroma stone: add 3-5 drops of essential oil or blend to a diffuser and let it run for 30 minutes before bed. Add 5 drops to an aroma stone.

• Pillow spray: mix 100 ml of water with 5-10 drops of essential oil and lightly spray the pillow.

• Warm bath: add 5 drops of essential oil or blend to a carrier oil (e.g. almond or jojoba) and stir into the bath.

  

Tips for maximum effect

• Air out the bedroom before going to bed.

• Limit blue light from screens at least an hour before bed: mobile phone, tablet, laptop, television, etc.

• Create a regular evening ritual with aromatherapy.

• Eat your last meal at least 2 hours before bedtime.

Sleep is absolutely crucial for our body and mind, because processes take place during it that cannot be fully replaced while we are awake.

The main reasons why sleep is important

Physical and mental regeneration

• Sleep is not just one, but a complex of alternating phenomena – Non-REM sleep (so-called synchronous, orthodox, telencephalic) and REM sleep (activated, paradoxical, rhombencephalic). Each stage lasts for a different amount of time and the older we are, the more Non-REM predominates, while in newborns it is the other way around. What does REM mean? From the English. Rapid Eye(s) Movement, rapid eye movement. It is the phase of sleep when dreams appear.
• Non-REM sleep serves to regenerate somatic functions and REM sleep serves to restore brain functions. Both types are irreplaceable.
• As we age, sleep quality becomes poorer, whether due to age or illness. People wake up more easily, wake up more frequently, and the deep stage of non-REM sleep decreases.

Quality sleep leads to physical and mental relaxation. It strengthens memory, reduces stress, increases concentration, etc.

Long-term lack of sleep leads to weakened immunity, irritability, fatigue, a higher risk of certain diseases, overweight, and impaired cognitive function.

It is important to ensure sufficient rest, not only in the form of sleep. Aromatherapy is intended for mild sleep disorders that can be managed without the help of a doctor or medication. Where aromatherapy does not help, seek professional medical help.

Essential oils are used exclusively externally; they must always be diluted on the skin, e.g. in olive, sunflower, jojoba or other oil.

You can learn more about essential oils in our article: Using Essential Oils in Everyday Life

Are you interested in phytotherapy, the use of herbs and their extracts? Want to know more? Write to us at info@nefertitis.cz , on IG or FB. A master of pharmacy will answer your questions.

The article was written for you by Mgr. Radka Příkopová Brichcínová, Master of Pharmacy.

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