In my previous stories, I talked about essential oils to boost immunity, and essential oils for stress. Today we are going to tackle another important topic: sleep. There are of course essential oils which helps to sleep well, a natural alternative to effectively fight sleep disorders.
With busy days and the inherent tensions (and long hours of work on screen) which are all stressful, I am one of those who unfortunately are prone to sleep problems. I was thrilled to learn more about essential oils and I have rapidly decreased melatonin (which I took sometimes) to focus on aromatherapy !
If for you, too, your pillow is sometimes your worst enemy … let’s see how to help you fall asleep thanks to essential oils. Here we go!
Sommaire
THE TOP ESSENTIAL OILS FOR GOOD SLEEP
To fight against insomnia and promote natural sleep, these three essential oils are ideal:
- Noble Chamomile essential oil (Chamaemelum nobile)
- Incense essential oil (Boswellia carteri) l
- Yuzu essential oil
They can be used alone or in synergy, as we shall see below. Each essential oil has its own benefits and the choice can depend on the smell, on what you have already in your bathroom or even the price (the essential oil Noble Chamomile is more expensive than the other two for example).
NOBLE CHAMOMILE ESSENTIAL OIL
The essential oil of noble Chamomile is of course the best known. The Chamomile is an herb, a medicinal remedy used for thousands of years in all its forms: infusion, ointment, lotion … At the very least we know at least the Chamomile tea of Granny, well known for helping going to sleep (and the following round trips to the bathroom!). It is therefore not surprising to see it in our TOP 3 essential oils for sleeping well, since it is the most calming one for the nervous system.
IDENTITY CARD OF NOBLE CHAMOMILE ESSENTIAL OIL
Chamaemelum nobile
Aromatic molecules: Isobutyl Angelate, Isoamyl Angelate. Part distilled: flower
Noble, or Roman chamomile grows on the light, sandy soils of western Europe. Its essential oil is produced by steam distillation of the flowers.
PROPERTIES OF NOBLE CHAMOMILE ESSENTIAL OIL
- calming, soothing, relaxing or even antidepressant: the essential oil of noble Chamomile has strong calming properties, against stress and anxieties
- sedatives (monoterpene esters): it is also well known to be the essential oil of choice for sleeping well, and promoting a good quality of sleep
- pre-anesthetic, very powerful anti-pain actions ( monoterpene esters ): its analgesic properties make it an ideal essential oil for relieving pain
- anti -inflammatory (esters monoterpene ): very effective against inflammations
CONTRAINDICATIONS TO NOBLE CHAMOMILE ESSENTIAL OIL
The essential oil of noble Chamomile has a very good tolerance and can therefore be used by:
- the adults and adolescents
- the pregnant and lactating women
- the children under 6 years
- the babies under 3 months
It is strongly contraindicated for pregnant women under 3 months.
USE OF NOBLE CHAMOMILE ESSENTIAL OIL
2 drops on your Teddy or your pillowcase
Cutaneous route : 3 drops of noble Chamomile essential oil to be applied at bedtime in massage on the solar plexus and / or 2 drops on the inside of the wrists, rub the wrists together, wear them at the nostrils and breathe deeply and several times the aroma thus expressed
Oral route : 2 drops of essential oil of noble Chamomile in honey or any other medium 30 minutes before bedtime
Now that we know everything about Noble Chamomile essential oil, let’s move on to the second essential oil on our list!
ESSENTIAL OIL OF INCENSE OR OLIBAN
Reknown for its fumigation during many ritual ceremonies, it is definitely the essential oil most often associated with the meditative state. The term “incense” is nevertheless an increasingly overused word, used mostly for a large number of products to be burnt. But essential oil of incense or oliban is very particular, drawn from the gum-resin which leaks from trees called Boswelli carterii , growing in Somalia.
IDENTITY CARD OF INCENSE ESSENTIAL OIL
Boswellia carteri Aromatic molecules : Limonene, α-pinene Distilled part : oleoresin
PROPERTIES OF INCENSE ESSENTIAL OIL
- relaxing : Frankincense essential oil promotes meditative states and facilitates sleep.
- +++ antidepressant : Frankincense essential oil helps fight against the symptoms of depression.
CONTRAINDICATIONS OF INCENSE ESSENTIAL OIL
Unlike noble chamomile essential oil, frankincense essential oil can be irritating when used pure, and must therefore be diluted in a vegetable oil.
It can be used by:
- the adults and adolescents
- children over 6 years old
It is strongly contraindicated for:
- the pregnant and lactating women
- the children under 6 years
- Beware : never use by oral route in children under 6 years old and in pregnant and breastfeeding women.
USE OF INCENSE ESSENTIAL OIL
As mentioned above, the use of Frankincense essential oil is for children over 6 years old and is not recommended for pregnant women.
By the cutaneous route : dilute 1 drop of Frankincense essential oil in a vegetable oil and apply the mixture to the solar plexus and / or on the inner face of the wrists
Diffusion : pour the number of drops of Frankincense essential oil indicated according to the diffuser.
Noble Chamomile essential oil, Frankincense essential oil… let’s move on to the third essential oil that we had already discussed when I spoke to you about stress : Yuzu essential oil!
YUZU ESSENTIAL OIL
The Yuzu! It is a somewhat special fruit that comes to us from Asia and is still quite unknown. It is widely used in Asian cuisine (mainly in Japan and Korea) and has appeared in France in innovative recipes or cosmetic compositions. It has many benefits since it is particularly highly concentrated in vitamin C and thus helps strengthen the immune system. In short, the fruit itself already deserves our attention… but what about the essential oil ?
IDENTITY CARD OF THE ESSENTIAL OIL YUZU
Citrus junos
Aromatic molecules : limonene, γ- terpinene phéllandrene Distilled part : fruit
PROPERTIES OF YUZU ESSENTIAL OIL
- Soothing ( linalool, limonene ): Like the two previous essential oils, it is an essential oil known for its relaxing and relaxing properties.
- Purifying and antiseptic ( linalool ), anti-infectious properties, cleanses the atmosphere while providing a pleasant fragrance to your interior.
CONTRAINDICATIONS OF ESSENTIAL OIL YUZU
Yuzu essential oil can be used:
- by adults and adolescents
- by children under 6 years
It is strongly contraindicated for:
- the pregnant and lactating women
- the babies under 3 months
Beware : in all cases not by oral route in children under 6 years old and in pregnant and breastfeeding women.
RISK OF USE OF ESSENTIAL OIL YUZU
Yuzu essential oil has some risks:
- irritating to the skin
- allergenic : if in doubt, it is better to test on a small part of the body before spraying it
- dermocaustic if used pure
USING YUZU ESSENTIAL OIL
Yuzu essential oil also lends itself fairly well to all modes of use, but mainly:
- by the cutaneous route : dilute a few drops in a vegetable oil then to apply in massage on the solar plexus and / or on the inside of the wrists. It is possible to renew twice a day.
- in diffusion : pour the number of drops indicated on the instructions for use, or use a synergy.
ATMOSPHERIC DIFFUSION OF ESSENTIAL OILS FOR GOOD SLEEP
It is very pleasant to diffuse essential oils in your bedroom before going to sleep 30 minutes before bedtime and while falling asleep. The synergies of essential oils diffusible exist but it is possible to create one’s own synergy for aficionados of DIY .
FLOWER DIFFUSABLE SYNERGY:
- 4 drops of rosewood essential oil
- 1 drop of noble Chamomile essential oil
- 2 drops of Frankincense essential oil
- 3 drops of Ravintsara essential oil
DIFFUSABLE SYNERGY, CITRUS SCENT:
- 2 drops of lemon verbena essential oil
- 1 drop of true Lavender essential oil
- 1 drop of noble Chamomile essential oil
- 6 drops of Mandarin essence
A LITTLE TIP FOR JET LAG:
And to finish a little synergy “boost” if you suffer from jet lag. Let’s return to the correct time zone with the synergy of essential oil bases of Holy Basil, noble Chamomile and Ravintsara to be mixed in a vegetable oil of apricot kernel
Mixture: 5 drops of holy basil, 15 of noble chamomile, 10 of ravintsara
3 drops of synergy upon departure to repeat every 3 hours during the trip!
LITTLE NOVICES TIP
For those who are afraid to mix essential oils or have no time, Pranarôm has recently launched capsules Oléocaps + for relaxation and sleep.
Composition:
With 100% organic essential oils *: Mandarin tree, True lavender, Caraway + 100% organic vegetable oil *: Rapeseed
Do not hesitate to come back to me for more information! And of course good night!
FIND ALL MY ESSENTIAL OILS ARTICLES HERE:
Discover my training in essential oils by reading my article here , and the interview with Cécile Adant trainer Pranarôm there .
My top anti-stress essential oils !
Essential oils to boost your immune system
Do not hesitate to ask me all your questions, on this subject that fascinates me