Using Essential Oils to Promote Relaxation and RestfulSleep

The layperson can employ the use of pure plant oils for general relaxation and to ease the day'stensions. Simple techniques and easy to follow home remedies are included in this article so you'llbe ready to relax in no time!

Where to Find Essential Oils

Many health food stores carry true essential oils in their body products section, often near lotionsand face creams. A very prominent brand, Aura Cacia, is found in stores like Whole Foods andsmaller, independent health food markets. This is one of the more budget-friendly brands but theyaren't known for their top-shelf products like smaller vendors Nature's Gift of Tennessee,California's Elizabeth Van Buren or New York's Sunrose Aromatics. These last three companies shiparound the country and some of the oils are so delicious it is worth the wait for shipping!

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Don't be fooled by synthetic perfumesmasked as "aromatherapy" by chainretail stores. These products do not havea clinically reproducible therapeuticaffect on the body and may in fact beharmful to breathe in an indoor setting.

It takes more than a nose to tell if an oil has been adulterated or is the "real thing," in thearomatherapy world. Modern technology, such as Gas chromatography-mass spectrometry, allow usto evaluate and analyze oils for their purity and plant chemical properties.

Essential Oils for Relaxation and Sleep

One of the most common uses of essential oils in modern aromatherapy is that of relaxation and restinduction. Most adults can safely use essential oils to reduce stress and tension. If in doubt checkwith a clinical aromatherapist who can assist with oil patch tests, do a health history workup andhelp you find oils that will not interfere with medications or known health conditions.

Here's a general list of oils that are used in meditation, for sleep and to reduce stress:

Bergamot (citrus x bergamia) - this oil is oftenfound in therapeutic combinations for depressionand seasonal affective disorder (winter blues). Itmay cause photosensitivity so don't apply topicallybefore sun exposure or a visit to the tanningsalon.Clary Sage (salvia sclarea) - this one is for dreaming! Popular for balancing women's hormonesuse this oil for PMS. Do not use during pregnancy unless under the supervision of a clinicalaromatherapist or other qualified practitioner.Lavandin (lavandula x intermedia) - studies show this

cousin to true lavender may be even more relaxing of the two oils. This one smells more "floral" tosome than true lavender so smell them both to determine if you have a preference.Lavender, True(lavendula angustifolia) - a beautiful, floral oil that is used practically everywhere these days! Don'tdiscount the benefits of this lavender as it relaxes, soothes and dispels tension. It may be as effectiveas valium.Mandarin (citrus reticulate) - a lovely citrus oil that is wonderful for anxiety, stress andirritability. A natural antidepressant mandarin is also safe for children and the elderly. It may causephotosensitivity so don't apply topically before sun exposure or a visit to the tanning salon.SweetMarjoram (origanum marjorana) - popular for insomnia and hot flashes, sweet marjoram is also ananti-spasmodic and is wonderful in the bath after a strenuous workout.Using Aromatherapy to FallAsleep

Winding down from a stressful day can be a challenge; here are some methods for incorporatingessential oils into your evening routine:

Warm bath - about an hour before bedtime place 2-4 drops of an essential oil in a tablespoon of oliveoil, pour into a warm water tub and soak for 20-30 minutes. Be sure the essential oil is thoroughlymixed into the water before stepping in so as not to cause a skin reaction when you go to sit in thetub. Essential Oil burner - available at craft supply stores the ceramic burner has a reservoir on thetop for water and a few drops of essential oils, the bottom holds a place for a tealight candle whichwill gently evaporate the oils into a small room.Essential Oil Methods for Sleeping Through theNight

If you have no trouble falling asleep but find yourself waking often try these tips to stay asleep:

Tissue - take a facial tissue and sprinkle a couple of drops of the preferred essential oil directly ontothe tissue. Now slip the tissue between the pillow and pillow case. The warmth and movement of thesleeper's head will help the oil do its job all night long!Plug in diffuser - an electric wall outletdiffuser is a very safe way to keep an essential oil in the atmosphere without the risk of leaving acandle burning. This would be a good option too for children or those prone to sensitivity where thetissue would be unsafe.Follow Safety Protocols for Aromatherapy

Remember the following rules when essential oils to stay safe:

Store oils in a cool, dark room out of the reach of children.Never ingest an essential oil unlessdirected by a physician trained in clinical aromatherapy.If accidentally spilled on the skin or in theeye flush the area with full fat milk while calling poison control for further instructions.Never applyan essential oil undiluted to the skin unless directed by a trained clinical aromatherapist and only forthose oils considered "safe" in wound care such as lavender and tea tree.Essential oils are volatileand should be kept away from sources of fire or ignition. Always seal the bottle properly with itsoriginal cap to protect from an accidental spill or a child getting into it.

References:

Tisserand R. 1988. Lavender beats benzodiazepines. Journal of Aromatherapy. 1, 1.2-2.Davis P.1994. Aromatherapy an A-Z. CW Daniels. Saffron Waldon, England. p 216The author's training in theRJ Buckle Clinical Aromatherapy for Health Professionals course at Boston Medical Center 2010-2011.Buckle, Jane 2003. Clinical Aromatherapy: Essential Oils in Practice, Churchill Livingstone.