Essential oils are highly concentrated natural substances that are obtained from aromatic plants. They have been used for centuries for their therapeutic properties and many of them can be helpful in relieving insomnia and promoting restful sleep.
The most effective essential oils for combating insomnia include:
1. Lavender
Lavender is one of the most popular and versatile essential oils for promoting sleep. Its relaxing and calming properties can help reduce anxiety, stress and restlessness that often lead to insomnia. It can be used in the following ways:
- Diffusion: Add a few drops of lavender oil to an aromatherapy diffuser before bed to create a relaxing atmosphere in your bedroom.
- Massage: Mix a few drops of lavender oil with a carrier oil, such as: B. sweet almond oil, and gently massage your temples, neck and shoulders before bed.
- Add to bath: For a relaxing bath before bed, add a few drops of lavender oil to bath water.
2. Chamomile
Chamomile is known for its calming and calming properties, making it a useful essential oil for relieving insomnia and anxiety. It can be used in the following ways:
- Inhalation: Inhale the scent of chamomile directly from the bottle or place a few drops on a tissue and place it next to your pillow.
- Diffusion: Add a few drops of chamomile oil to your diffuser before bed.
3. Bergamot
Bergamot is known for its citrusy and refreshing aroma, but it also has calming properties and can help reduce anxiety and stress that contribute to insomnia. Use bergamot oil in the following ways:
- Diffusion: Add a few drops of bergamot oil to your diffuser to create a relaxing atmosphere in your room.
- Massage: Dilute bergamot oil with a carrier oil and gently massage your feet before bed.
4, sandalwood
Sandalwood essential oil has a warm, calming aroma that can help reduce anxiety and promote relaxation. Use sandalwood oil in the following ways:
- Diffusion: Add a few drops of sandalwood oil to your diffuser before bed.
- Massage: Dilute sandalwood oil in a carrier oil and gently massage your wrists and soles before bed.
- Inhale for 4 seconds: Start by breathing in gently through your nose for four seconds. This initial phase is aimed at gradually and continuously filling the lungs and preparing the person for the relaxation process.
- Hold your breath for 7 seconds: After you breathe in completely, hold your breath and count to seven. During this period, oxygen is absorbed into the blood and distributed throughout the body, creating a feeling of calm.
- Exhale for 8 seconds: Then exhale completely through your mouth for eight seconds. As you exhale, focus on letting go of all tension and worries. This step allows the built-up tension to be gradually released.
