Certain essential oils are recommended to promote good sleep because they have the particularity of relaxing the nervous system. They are calming, sedative and rebalancing.
Sleeping well is almost a lifelong struggle, especially during certain more stressful periods and at certain ages. Apart from medications that make it easier to fall asleep, there are natural solutions to relax. And essential oils have a power that is worth testing before bed. Here are the most effective according to Diane Briol Roque, naturopath.
1. Lavender essential oil
By its properties calming, sedative and hypotensivelavender is also a good muscle relaxant. “Lavender is thus conducive to prepare for the falling asleep phase, to reduce tension and facilitate sleep“, notes Diane Briol Roque, naturopath. It can be used in depositing on the pillowcase : “a few drops are enough“or as an infusion, a drop mixed with hot water and honey or linden herbal tea, for example, to drink before bedtime.”It can also be applied pure to the wrists and plexus to relax the nervous system.“, she adds. There are no contraindications and precautions for use of this essential oil (EO) which can be used pure in adults and children a few times a day.
2. Shell marjoram essential oil
Shell marjoram has properties tranquilizers and thus the effects parasympathicotonic. “It will affect the parasympathetic nervous system and help the person relax“, she emphasizes. It can be used in different forms, several times a day: in pure application on the wrists, the plexus and under the soles of the feet, in infusion or diffusion and on the pillow. “Shelled marjoram can also be found in the form of capsules, prepared in pharmacies, with dosages predefined by a therapist depending on the care taken.“, she insists.
3. Petitgrain and bitter orange essential oil
It is an essential oil antispasmodic which will be interesting for preparing sleep for your rebalancing properties at the level of the nervous system. “The bitter orange petitgrain will have an interesting impactt in case of depression, sadness : it will have an interesting action when we want to be supported and comforted“. Its use will be similar to other HE: application, diffusion or infusion. “It can be used in culinary preparations. You can put a few drops, for example, in pancakes or make a chocolate mousse with a petitgrain flavor, for example.“, she adds. This consumption is to be favored in the evening to prepare for sleep.
4. Roman chamomile essential oil
Roman chamomile is antispasmodic. It will have the properties of calm the emotions and particularly in the event of nervous and/or emotional shock. Its use will be similar to other EOs: application, diffusion or infusion. For example, we can breathe deeply from the open bottle, just before sleepinglight off.
5. Red mandarin essential oil
The scent of orange tree relaxes. Favor essential oils red tangerine and orange for their anxiolytic effects. They will help you relax and thus sleep better.
6. Ylang-ylang essential oil
Antispasmodic and sedative, the essential oil ofYlang-ylang can help you relax and get to sleep. Especially “by its enveloping, warm and reassuring scent. Do not hesitate to breathe it straight from the bottle or pour a few drops onto a dedicated support, placed next to your bed.
What essential oils when you have nightmares?
For nightmares and fears, red tangerine is a very good ally. It helps in particular to contain panic and/or anxiety attacks. You can also use all the essential oils mentioned above: lavender, shell marjoram, petitgrain…”since the nightmare is often linked to an exacerbated nervous system. Finally, the‘helichrysum is also very effective on sleep but only in adults in the context of emotional injuries.
What are the synergies of essential oils for sleeping well?
Synergies between essential oils can be achieved: “You can use two or three at the same time. The nervous system having a great affinity with smellthe essential oil must please the person. Avoid using citrus fruits if the person does not like them“, she insists. We are therefore going to target depending on the person’s olfactory memory : you can mix lavender and petigrain, mandarin and ylang-ylang, marjoram and chamomile or marjoram and lavender. “We have to try to see what people feel with these EOs“. All these HE are compatible with each other.
Thanks to Diane Briol Roque, naturopath.
