7 tips for using aromatherapy to fall asleep

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If you’ve ever had trouble falling asleep due to injury, illness, stress, or another reason, you’re definitely not alone. In fact, according to the Centers for Disease Control and Prevention, more than 70 million Americans suffer from chronic sleep issues.

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Although you can use a supplement or sleep aid to fall asleep, aromatherapy is also a more natural alternative. People have used this ancient practice for thousands of years to relieve many conditions including stress, anxiety, pain, and insomnia. This involves using essential oils (extracted from plants like eucalyptus, lavender, and peppermint) that are inhaled through the nose or applied to the skin.

Nighttime Aromatherapy Tips

Not only are there many types of essential oils, but there are also several ways you can use them to improve your sleep. Let’s look at some of the most popular methods for using aromatherapy for sleep.

Choose the right essential oils

Essential oils serve different purposes, and there are a handful that can help promote better sleep. According to the American Sleep Association, some of the best options include lavender, chamomile, jasmine, and sandalwood. Since essential oils are so potent, you’ll also need a milder carrier oil (such as almond oil or coconut oil) to dilute the oils before applying to your skin. skin.

Rub a few drops on your chest, hands and neck

Once you’ve chosen the right essential oils, it’s time to apply them to your body. First, dilute the oils by combining one teaspoon of carrier oil for every drop of essential oil. Then, making sure to avoid areas with damaged or broken skin, add a few drops to your chest, hands, or neck. Keep an eye on these areas after applying the oil to make sure no allergic reactions occur.

Put drops of oil in a diffuser

Alternatively, if you prefer not to use essential oils topically, you can inhale them through a Streamer. There are several different types of diffusers, including ultrasonic, burner, and reed diffusers, but all work by taking pure essential oils and dispersing them into the air for you to breathe in.

Essential oil diffuser with a small bottle of essential oil

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Try a clay mask with essential oils

Another way to use aromatherapy for sleep is to apply a clay mask with essential oils. Several retailers sell face masks made with sleep-promoting essential oils, or you can find DIY recipes online.

Take an aromatic bath before bed

Soaking in the bath an hour or two before bed can help you relax and prepare your body for sleep, especially when you incorporate essential oils. To take an aromatic bath, combine a carrier oil with your favorite essential oil (lavender is a great choice), add it to the bath water, and mix everything together. You can also buy essential oil bath salts or premade body washes.

Mix essential oils in your lotion

After or instead of your aromatic bath, try moisturizing your skin with a lotion or body butter infused with essential oils. Many of these products are commercially available, or you can make your own by infusing a few drops of essential oil into an unscented lotion or other moisturizer.

Spray essential oils on your pillow or mattress

If you’re looking for a gentler way to incorporate aromatherapy into your bedtime routine, you can lightly mist your pillow or mattress with an essential oil spray. You can buy premixed sprays or make your own by combining essential oils, distilled water, and witch hazel.

The information in this article is for educational and informational purposes only and is not intended to constitute medical or health advice. Always consult a physician or other qualified health care provider with any questions you may have about a medical condition or health goals.

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