Do you struggle getting to sleep and have problems staying asleep? Do you dread going to bed knowing it’s likely you’ll wake up exhausted? Then read on as you’ll learn just how effective essential oils for insomnia are.
Although it’s annoying at the very least and more often debilitating, rest assured you’re a very average person. A third of UK people struggle with poor sleep at some point.
Let’s keep things crystal clear, you need one aim only – to get enough sleep to feel refreshed. Remember you may not need the exact NHS prescribed amount of sleep. What’s correct for your friend or family member may be too little or too much sleep for you. Your poor sleep patterns are unique to you.
Before we consider ways to help you with getting to sleep and then staying asleep, let’s not forget that trying to work towards helping your insomnia will be easier on one of your less tired days. Exhaustion and research aren’t the best combination. Just tell yourself the next time you feel less tired than the previous few nights, you’ll find half an hour to read through this article, make decisions and then implement them. Let’s work towards poor sleep being a thing of the past.
I would suggest a diary to help out what works best for you over the following few weeks/ months.
Consider natural remedies including essential oils
Nearly 80% of the world’s population depend on plant therapies/drugs for their health care.
Plant drugs including essential oils are effective due to their complex combinations and indeed become more effective when blended with other medicinal plant extract.
For this reason I trained to become a clinical aromatherapist as I’m fascinated how essential oils can offer so many remedies and these can be examined pharmacologically. Many of the over the counter drugs are derived from the same plants as are sourced in essential oils. However with each batch of essential oils produced, there are subtle composition changes due to slight crop growth changes, the changing weather and fluctuating harvest times. All of these combine to slightly alter the chemical composition of the essential oil but I believe it is for this reason that we receive 100% benefit as your body does not get used to the blended essential oils and therefore over time become ineffective.
To this end I developed an effective essential oil for insomnia initially for myself as I personally struggle to getting to sleepand staying asleep for more than a few hours. I wanted something easy to use and decided that a pulse point applied on my wrists, was the best way to deliver the benefits of essential oilsand slip off to sleep. Friends and family asked to ‘try’ it and it was then inevitably that Deep Sleep Pulse Point was added to the INSKIN product range after being subjected to pharmacological analysis, testing and control.
I’ve used a host of essential oils for insomnia with exceptional benefits in aiding deep relaxation due to their sedative properties. I have ensured the essential oils have slightly differing properties to help with all areas affecting sleep quality yet work wonderfully well together. I chose valerian essential oil as it’s fabulous for long term use which also mimics the sedative effect of prescribed sleeping tablets; vetivert essential oil as it works on nervous tension and anxiety; ylang ylang >essential oil as it helps depression; orange essential oil as it is excellent to deal with stress and marjoram >essential oil as it soothes and relaxes muscles (I hate that ‘knotted up’ feeling in my stomach when I’m churning through my ‘to do’ list.)
Create the correct ambience
Back to the old adage of tidy room, tidy mind. As insomnia is usually linked to anxiety or stress, having your bedroom clean and tidy will create a relaxing atmosphere which is a great start.
Electronic equipment – turn it off. It won’t help with getting to sleep. Don’t have electronic equipment on standby with their little light on. Lots of research has been carried out on the negative effects of electricity in the bedroom, however I like to keep things nice and simple. Whilst electronic equipment is on, therefore rearing to go, it shows you’re not ready to switch off either. Shut it down for the night. I’d even go as far as buying an alarm clock rather than setting your ‘phone.
Let’s get your stall set up right from waking. Although you often wake up exhausted, recognise this in mental exhaustion and not physical exhaustion. Although it’s hard when you’re so, so tired during the day, please attempt to do some physical exercise during the day or very early evening.
Two hours before bedtime (yes I do want you to set yourself a time to go to bed) write down a list of all the worries you have at that immediate point. Although it’s easier to ‘forget about’ worries, this won’t help you with staying asleep.
Decide if anything on this list is so crucial it has to be dealt with immediately. Usually there’s nothing that crucial but if there is, you’re better tackling that issue immediately. For everything else on the list decide how you’re going to deal with it. Do you need to get up half and hour earlier to send emails and texts? Exhausted or not from your insomnia, it’s very rewarding to and gives a sense of relaxation and achievement to get the ‘ball out of your court’ asap.
Now we should be about one and a half hours before bedtime. Dim the lights in the house, lamps are a great idea, have a warm non caffeine drink, enjoy a relaxing bath, set your alarm clock (it’s best to keep more or less the same timing all seven days rather than lie in at the weekends to catch up on sleep.) We’re going to retrain your bodyclock to achieve better sleep patterns.
Practice mindfulness and relaxation exercises
- Half an hour before bedtime, go to bed and snuggle down. It’s ok to read for a little while but I also recommend you do some basic mindfulness exercises. A very basic exercise taking only a minute or two is to say out slowly and precisely three things you are grateful for at that precise moment. (Mine could be I’m grateful my bedding smells nice and fresh, I’m grateful my curtains are my favourite colour and I’m grateful my son has gone to sleep.) The idea is to keep your mind in the present rather than in the past or future. Only the present do you have full control over and this state of mind is the best way to work towards better sleep patterns.
Many thanks for reading this article and if you have stories, remedies or thoughts on insomnia, please complete the comment box as I would be interested in your views.
JOURNAL OF PSYCHOPHARMACOLOGY
…side-effects with valerian would appear to be bland indeed. However, it’s slow onset of effect (2-3 weeks) renders it unsuitable for short-term use (i.e. ‘jet-lag’), but it does have profound beneficial effects on sleep architecture (augments deep sleep) that may make it particularly suitable for long-term use … valerian improved sleep and the ill-effects of stress….
…valerian (Valeriana officinalis L.) has received the most research attention for sleep Most of the evidence is from randomized clinical trials suggests that, with repeated administration, valerian produces a mild sleep-inducing effect…
THAILAND INSTITUE OF SCIENTIFIC AND TECHNOLOGICAL RESEARCH http://www.vetiver.com/ICV3-Proceedings/THAI_sedation.pdf
Vetivert oil possesses sedative property and has been traditionally used in aromatherapy for relieving stress, anxiety, nervous tension and insomnia for a long time (Fischer-Rizzi, 1990).
These data showed that vetivert oil possesses sedation effect in agreement with
Perfumers realise the potential of vetivert’s sedative properties. Vetivert oil is used in the following perfumes:
Channel’ s ‘ Coco’ , Christian Dior’ s ‘Miss Dior’, Yves St. Laurent’s
‘Opium’, Givenchy’s ‘Ysatis’, among others (Dowthwaite and Rajani 2000).
PHTOTHERAPY RESEARCH, VOLUME 20 http://onlinelibrary.wiley.com/doi/10.1002/ptr.1950/abstract
At the behavioral level, subjects in the ylang ylang oil group rated themselves more calm and more relaxed than subjects in the control group. These findings are likely to represent a relaxing effect of the ylang ylang oil and provide some evidence for the usage of the ylang ylang oil in aromatherapy such as causing a relief of depression and stress in humans.
DR HARISINGH GOUR, INDIA http://www.jonnsaromatherapy.com/pdf/Garg_Essential_Oils_as_Therapeutics_2005.pdf MARJORAM
Calming and sedative muscle relaxant
…. assists in relieving spasms and headaches …it increases peristalstic movements of the intenstine… it is soothing to the nerves
JOURNAL OF NATURAL PRODUCTS VOLUME ONE
ABSTRACT Nearly 80% of the global population still depends upon the herbal drugs for their health care. Plant based therapy are marked due to its low cast, easy availability, based on generation to generation knowledge. At present time, plant based industries are rising at international level but unfortunately due to uncontrolled growth of population and unplanned, excess use/misuses of plant species make them endangered. So with increasing use of medicinal plants and raising their demand in pharmaceutical, cosmetic and other industries we should try to make a world wide deep, healthy ethno-botanical knowledge and create attention for cultivation of useful medicinal plants at larger scale and their sustainable, better utilization. Keywords: Plants; Plant products; Herbal drug; Ethno-botanical knowledge; Sustainable utilization. INTRODUCTION From ancient time, plants are rich source of effective and safe medicines. Herbal medicines have been main source of primary healthcare in many nations. About 80% of world populations are still dependent on traditional medicines. Herbal medicines are ìfinished, labeled medicinal products that contain as active ingredients, aerial or under ground part of plants or other plant materials, or combination thereof, whether in the crude state or as plant preparations. Plant materials include juices, gums, fatty oils, essential oils and any other substances of this nature. Herbal medicines may contain excipients in addition to the active ingredients. Medicines containing plant materials combined with chemically defined active substances, including chemically defined isolated constituents of plants are not considered to be herbal medicinesî (WHO, 1998).
Insomnia is difficulty getting to sleep or staying asleep for long enough to feel refreshed the next morning, even though you’ve had enough opportunity to sleep.
Most people experience problems sleeping at some point in their life. It’s thought that a third of people in the UK have episodes of insomnia. It tends to be more common in women and more likely to occur with age.
It’s difficult to define what normal sleep is because everyone is different. Your age, lifestyle, environment and diet all play a part in influencing the amount of sleep you need.