The natural way to get quality sleep when you’re a busy parent.
Most people will experience sleep problems at some stage in their life. At least a third are getting a poor night’s rest every night. Even more worrying is that, according to research conducted by the Sleep Health Foundation, one in ten people manage fewer than five hours of sleep a night.
Whilst the internet offers a surplus of information on sleep remedies and aids, sometimes the most effective solution comes in the simplest form. Essential oils aren’t the new kids on the block by any means, but they are a tried and tested method for slumber optimisation – for the whole household.
How essential oils help you sleep
Scent is a powerful medium that can evoke nostalgia, awaken and energise or invite you into a state of comfortable relaxation. Studies continue to suggest the scent produced by essential oils triggers a reaction in the limbic system and amygdala – the part of your brain that is linked to memory, mood and emotion. These triggered systems are also responsible for regulating the autonomic nervous system and turning on the parasympathetic nervous system, your body’s relaxation response. Certain scents are particularly effective for reducing stress and anxiety and aiding sleep.
How to use essential oils in your nighttime routine
There are many ways to use essential oils to bring harmony to your family’s sleep patterns; a few drops added to a bath in the evening, scented candles, an oil diffuser or a few drops added to pulse points, but nothing is more comforting than the humble pillow mist spray. The best part is you can make these simple and effective sprays with the whole family, and find a scent that works best for you.
The best essential oils for sleep
Lavender
Perhaps the most widely researched fragrance, lavender is well known for its soothing and sedative qualities, and is believed to slow down the nervous system and decrease heart rate and blood pressure.
Ylang Ylang
A sweet, floral aromatic extracted from the flower of the cananga tree in Southeast Asia. Light and exotic, it can help to relieve stress and reduce anxiety.
Jasmine
Pioneered by the ancient Greeks and Egyptians, sweet-smelling jasmine is renowned for its relaxing fragrance. Research suggests it helps soothe, relieve anxiety and promote rest.
Vanilla
Although not an essential oil, warm and comforting vanilla is one of the most versatile scents and a popular addition to sleep-inducing blends. The vanilla bean itself does not allow for the distillation process and will not produce oil, the scent is derived when a solvent is introduced. Look for reputable brands with quality ingredients (organic vanilla extract plus a carrier oil such as jojoba oil).
Bergamot
The citrus bergamot is a hybrid fruit, somewhere between a bitter orange and lemon or lime. Recent studies suggest the aroma has the ability to relieve tension and anxiety.
Cedarwood
The deep, woody aroma of cedarwood has been shown to decrease heart rate and blood pressure and has a proven sedative effect.
Geranium
This is an uplifting oil with a natural sedative action and is thought to be useful in overcoming insomnia. If you have problems getting back to sleep once you’ve woken in the night, this could help.
Clary Sage
Extracted from the clary sage herb, and a close relative of the common garden herb sage, this essential oil has been used to help people relax during medical procedures and is associated with antidepressant-like effects.
How to make your own sleep mist
- Select a suitable spray bottle
- Fill with half a cup of water
- Add half a teaspoon of witch hazel
- Add four to five drops of your favourite essential oil and shake.
- Gently spray the mist over your pillows before going to bed
Essential oil duos for better sleep
- Patchouli and cedarwood
- Lavender, clary sage, ylang ylang and vanilla (vanilla blend oils can be found online and in store)
- Geranium, sweet marjoram, patchouli and sweet orange
- Vetiver and roman chamomile
