The Science-Supported Activity Of Essential Oils For Enhancing Sleep
The wonderful therapeutic values of essential oils are many: they have science-proven antibacterial, antiviral, and anticancer effects. On a psychological and emotional level, oils have demonstrated anti-anxiety and anti-depressant action in placebo-controlled research. And so, what about one of the greatest therapeutic challenges of our times: the ability to get a good night’s rest? Well, the data is in! A number of studies have shown essential oils to be able to improve both the quality and the duration of sleep. This is crucial for those who have difficulty getting this rest, as it is so important to both our physical and mental health. Would you like to give essential oils a try? Here’s a look at which oils might work best for you, and how you can most effectively apply them.
The most widely prescribed oil by natural health professionals for deeper, more restful sleep is lavender. This is probably the most widely used and recognized essential oil in use today, particularly for its proven anti-anxiety action. The oil’s pleasant sweet-floral scent is primarily a result of particular natural chemical constituents which themselves have been proven to have anti-anxiety effects — lavender is the essential oil with the highest levels of these natural constituents, hence its great therapeutic efficacy.
Several factors make lavender this number one choice: It’s absolutely safe, so much so that it can be used with young children as well as those well into old age. It’s relatively inexpensive, the aroma is generally well-liked, and is readily available from a number of sources. At the same time, the choice of lavender is not for everyone — and this is an important note in all therapeutic uses of aromatic oils — the user must not find the aroma of the oil unpleasant and expect it to work. Women seem to have an affinity for lavender, as do young children. This is of course a generalization, but if you or someone you know would like to try aromatherapy for enhancing sleep and don’t care for lavender, don’t force it! There’s other oils out there.
One of the great features of lavender is that it can safely be used with infants, a feature every mother will be particularly appreciative of. Researchers at the Touch Research Institute, University of Miami Miller School of Medicine found that a bath scented with lavender essential oil resulted in infants that “cried less and spent more time in deep sleep after bath”. Further, lower stress of the mothers bathing their children was also noted: “The cortisol levels of this group of mothers and infants significantly decreased, confirming the behavioral data showing increased relaxation of the mothers and their infants.”
The latest published research involving lavender utilized an ingestable lavender capsule, rather than lavender aroma. The focus of the study was to see whether the capsule reduced anxiety when compared to a placebo or a common sedative drug. The lavender capsule was deemed as effective as the pharmaceutical preparation in reducing anxiety, and it was noted that study participants also slept better when ingesting the equivalent of 2 drops of lavender oil per day. Because lavender works both when inhaled and when ingested, it stands to reason it will work via topical application as well, where the oil can both be smelled and passed through the skin into the bloodstream.
Sandalwood is another very popular oil with sleep enhancing properties. Sandalwood comes from the heartwood of trees growing in India, Australia and islands in the South Pacific. All these oils contain the individual constituents attributed to improved rest and relaxation, called “santalols”. So while the Indian variety is considered the finest for perfumery, all of these should do the trick. Santalols seem to produce a someone different physiological action than the linalool in lavender. It is not considered sedating, and might even be clarifying to the mind. Like lavender, sandalwood also appears to work not only through aroma alone, and should be effective via both aromatic and topical use.
A few other oils are commonly used for sleep therapy. These include the chamomiles, valerian, vetiver, rose and ylang ylang. The chamomile oils, both Roman and German, have a long history of use for bringing about a calm state and enhancing sleep, especially with children. They do have unique aromas, such that they are best used sparingly, or perhaps blended with other essential oils. It may be that only small amounts are necessary to produce the effect you’re looking for — it may not be necessary to smell the aroma intensely to achieve the desired result. The oils distilled from the roots of valerian and vetiver are very pungent, and are probably best suited to adults who enjoy their strong aromas. These too are excellent choices for topical application, particularly on the feet (more on this in a moment). Finally, the floral scents of rose and ylang ylang can be very relaxing and sleep enhancing, and might be a great choice for those who like floral aromas but don’t care for lavender in particular.
We then need to look at the actual applications of these oils, and there are really many ways to use an essential oil for enhancing sleep. The most common method is by diffusing the oil throughout the night. When using a diffuser in this way, it’s important to keep it set at its lowest output, or use a timer, because too much of the aroma can actually keep one awake. Sprinkling a drop or two on the pillow or bedspread acts just like a diffuser, releasing the aroma as the oil evaporates — again, start with the smallest amount and work up if necessary. Topical application is best on the feet — they’re a very receptive part of the body for essential oil therapy. While lavender and chamomile can be used undiluted, for other oils, add a few drops essential oil to a tablespoon of almond (or other “carrier” oil) before application. A few drops of essential oil can also be added to a bath, where the oil is both absorbed by the skin and enjoyed aromatically.
There are clearly many oils and many methods that may enhance sleep. It’s important to experiment to find the oil and technique that works best for you. You (or the loved one you’re working with) should enjoy the oil’s aroma, and the application should be simple enough that it actually gets used. When you or someone you love is having challenges getting a good night’s sleep, aromatherapy has a lot to offer, with its brilliant natural aromas and science-backed therapeutic actions.
The author the owner of Ananda Aromatherapy in Boulder, Colorado, found at www.anandaapothecary.com. Find more resources are available on aromatherapy and essential oils through the website.
Tags: alternative health, aromatherapy, children, disease, essential oils, family, health, home, illness, natural health, sleepPosted in
