Aroma for Insomnia

If you are struggling to fall asleep and stay asleep, essential oils may help.

Aromatherapy treatments encouraging us to take time out to slow down and relax. There are many essential oils that can help to promote sleep safely and naturally.

-Aromatherapy

Lavender

Lavender is known for its relaxing effects.  Lavender increases slow-wave sleep, instrumental for slowing heart rate and muscle relaxation—thus promoting restful sleep.

Sweet Marjoram

The fragrance of sweet marjoram is known for its calming qualities and is recommended for insomnia. If your brain is relaxed and calm, it’s better able to prepare your body for a good night’s sleep.

Bergamot

Bergamot is a citrus fruit, but unlike other citrus oils that are known to be stimulating, bergamot has a calming effect. Bergamot essential oil induces physiological changes, such as lowering heart rate and blood pressure that precede sleep. But bergamot oil is known to be photosensitive—avoid topically applying it before going outside.

Clary Sage

Clary sage is known for its antidepressant effects. This essential oil is a natural sedative as it has been shown to reduce levels of the hormone cortisol, often associated with stress.

Ylang Yang

Ylang Ylang is known to have a soothing effect, which alleviates stress and promotes sleep.

Pepper mint

The anti-inflammatory nature of peppermint oil helps in clearing the airways and reduces snoring and sleep apnea symptoms.

Other basic tips

• Stick to a sleep schedule

• Stay active

• Have a bath

• Avoid or limit naps

• Avoid or limit caffeine and alcohol and don't use nicotine

• Avoid large meals and beverages before bed

• Avoid trying too hard to sleep

• Get out of bed when you're not sleeping