Sleep & Essential Oils
Over the next 4 weeks we will be reviewing the health benefits associated with Essential oils. Essential oils are beginning to grow in popularity due to people seeking natural methods to enhance their own wellness. I too have recently become an advocate of regular use of the oils. I have had a great experience using them and want to share what I have researched, learned by self use and included into my daily routines.
The article today is reviewing the importance of sleep, why it matters and some ways to help get better quality sleep using essential oils.
Why is sleep so important?
Although not always applied well, the idea of good nutrition and exercise to improve our health, is considered common knowledge. But what if I told you that when it comes to letting go of old weight, that sleep beats nutrition?
In fact, short sleep duration is one of the strongest risk factors for obesity.
We all know we need to get more sleep, but it isn't always as easy as knowing what we need. Otherwise people would already be eating more nutrient dense foods, less junk, going to bed early and everyone benefiting from improved health. Research is now showing the damaging effects that sleep deprivation has on weight gain.
In one massive review study, children and adults with short sleep duration were 89% and 55% more likely to become obese, respectively.
The effect of sleep on weight gain is believed to be mediated by numerous factors, including hormones and lifestyle.
Bottom line is if you are trying to lose fat, getting quality sleep is absolutely crucial.
In a world where stress levels are rising, exposure to natural sunlight outdoors is becoming less, and technology is leading to constant demands for everybody’s attention, it’s no surprise that so many people struggle to get enough sleep. What does it mean to be “sleep deprived”?
The amount of sleep that qualifies as “enough” differs depending on who you ask. But it usually falls between 7–9 hours per night for adults (and even more for children and teens). However, everyone is a bit different in terms of their ideal amount of sleep. Some need more like 6–10 hours of sleep per night to feel their best.
If you’re someone who regularly gets less than the recommended amount of sleep, you’re at a higher risk for many different health problems. This includes health problems that are mentally and physically harmful such as ongoing battling with weight gain.
Other notable health related research with sleep suggests:
- Good sleepers tend to eat fewer calories. Sleep deprivation disrupts the daily fluctuations in appetite hormones and is believed to cause poor appetite regulation.
- Good sleep improves memory, productivity and problem solving skills
- Poor sleepers have greater risk of heart disease and stroke - A review of 15 studies found that short sleepers are at far greater risk of heart disease or stroke than those who sleep 7 to 8 hours per night.
Getting enough sleep is a vital, dynamic part of a healthy lifestyle. The body needs adequate rest each night for a variety of reasons, including:
- Fighting illnesses
- Strengthening the immune system
- Repairing damaged tissues
- Digestion
- Detoxification
- Hormonal balance
- Cognitive health
Along with nutrition and exercise, good sleep is one of the pillars of health. That is why it is something I am passionate about researching and sharing what I learn.
You simply can not achieve optimal health without taking care of your sleep.
The purpose of this article is to share some ways in which essential oils may assist with improving sleep and stress problems.
What are the best oils to assist with sleep?
- Lavender - Because of lavender oil’s sedative and calming properties, it works to improve sleep and treat insomnia. A 2015 study involving 158 mothers were divided into the control and intervention group. The intervention group inhaled lavender oil before bed four times a week for eight weeks. The women using lavender oil displayed a significant improvement in sleep quality when compared to the control group. To relieve stress and improve sleep, put a diffuser by your bed and diffuse oils while you sleep at night or in the same room while you’re reading or winding down in the evening. You can also apply lavender oil topically behind your ears or add 5-10 drops in a hot bath for the same benefits.
- Vetiver - Like lavender this oil has calming properties and has been traditionally used in aromatherapy for relaxation and alleviating emotional stress, panic attacks, trauma, anxiety, insomnia, hysteria and depression. A 2015 study investigated the effects of vetiver oil as a tool that helps with anxiety. Vetiver oil can be used by adding 5 drops to 10 drops fractionated cocounut oil and gently massaged onto the bottom of your feet or back of the neck before bed.
- Roman Chamomile - The relaxing properties of Roman chamomile promote healthy sleep and help against insomnia. A 2006 case study explored the inhalation effects of Roman chamomile essential oil on mood and sleep. Add 3-5 drops in a diffuser and mix with Lavender to initiate a calm relaxed state before bed.
- Ylang Ylang - Has sedative properties and has been used to help with rapid breathing helping to balance heart function and feelings of frustration. This oil has calming and relaxing effects. Use 2 drops Ylang ylang and 2 drops Frankincense with few drops coconut oil and gently rub into back of the neck before bed to help relieve tension.
- Bergamot - This oil can stimulate hormones, such as dopamine and serotonin, which create feelings of sedation and relaxation. Bergamot reduces nervous tension and feelings of stress and anxiety. Relieve stress and anxiety by using bergamot oil in a diffuser. The smell of the oil leads to a feeling of ease and contentment
Blend / recipe to try this week.
I have also found that making a blend of lavender oil, roman chamomile, and magnesium oil is the best combination for improving sleep. Just rub this mixture into the back of your neck and wrists to induce a calm, peaceful feeling before bed.
The next 4 weeks
Follow the articles that will be published over the next 4 weeks as I will be sharing content, educating and giving in depth reviews of many of the best researched and documented essential oils.
Stay tuned so you can begin to implement the practical use of all the oils I review, and follow us until the end of the campaign where I will be releasing an E-Book so you can take ownership of all the new information and share with your family, friends or clients to improve health for everyone.