Arguably the best and strongest natural sleep aid to guarantee a good night’s rest - without any side effects…
Struggling to get a good night’s sleep? You are not alone. According to the Centers for Disease Control and Prevention, about 30% of us manage fewer than 6 hours of sleep per night (it should be between 7 and 9 hours). And with a staggering 50-70 million Americans struggling with insomnia or sleep disorders, it’s not surprising that it’s being hyped as a major epidemic…
And not without consequences. Lack of sleep can have a big-time effect on your health. Aside from gaining weight, getting sick easily, aging before your time and memory loss, the longer-term effects to your health are way more serious - high blood pressure, heart disease and diabetes, to name but a few.
In keeping with our pill popping culture, many of us turn to Ambien or some other pharmaceutical to help. But this can just make matters worse. Not only do they make you feel groggy and lightheaded, but can become less effective over time - which leads to more health problems…
It’s no wonder that more and more people are turning to natural sleep aids for help, amongst them those little miracle workers, essential oils. And when it comes to aromatherapy options to naturally help you sleep better, lavender is considered to be the best essential oil of them all. It’s even been proven to be one of the most effective natural sleep remedies…
Here’s all the inside info on how to use lavender oil to get a good night’s sleep so you can toss those pills forever…
HOW DOES LAVENDER OIL REALLY HELP YOU SLEEP BETTER?
There’s a reason why people have been using lavender aromatherapy for centuries as a cure-all for their sleep problems. But it’s only recently that science has proven why…
There are a number of scientific studies that suggest lavender essential oil has powerful snooze inducing properties making it one of the strongest and best natural sleep aids. Not only can it improve the quality of your sleep (including those with insomnia), but also how long you sleep, so making you fresher and more alert during the day. Basically, lavender works by calming the central nervous system and promoting slow-wave sleep, so can help you sleep longer and better.
So while lavender oil might seem like something that just smells nice, it can pack a pretty powerful (and well researched) punch when it comes to helping you sleep better. The results are compelling – lavender is one of the most effective natural sleep remedies that really works…
LAVENDER OIL IMPROVES YOUR SLEEP QUALITY
Some of us may think that just lying awake staring at the ceiling qualifies as a sleep problem. But maybe you’re sleeping through the night but still waking up tired? That’s because there are many different stages of sleep - and your body needs all of them.
As we drift off, we spend some time in light sleep - where we’re most likely to be disturbed or woken. Next, our bodies need deep sleep (AKA slow-wave sleep) because that’s when we repair, recharge, heal and detox (we want more of this). Finally, we have REM sleep where we dream, and which plays a role in learning, memories and mood (this is when the brain is very active).
In an in-depth sleep cycle study of young men and women, it was found that inhaling lavender before bed increased deep sleep and reduced REM sleep. Most importantly, everyone slept more soundly and woke up feeling more energetic and refreshed, all because they had more of the higher quality deep sleep.
After sleeping in a room diffused with lavender, participants on another study ranked the quality of their sleep 20% higher than when sleeping in a neutral environment. 20% better is quite impressive. Makes you think - doesn’t it?
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LAVENDER OIL HELPS YOU SLEEP BETTER AT ANY AGE
Sure - the sceptics amongst us may scoff. What about when we get older, when we naturally tend to sleep less?
Lavender helps here too. One study into the sleep quality of elderly patients showed that lavender help improve the quality of their sleep - less delays in falling sleep, longer sleep duration, fewer sleep disorders, less need for sleep medications, and better daily functioning. The quality of their daily lives greatly improved…
And lavender even helps babies sleep better. A study found that when infants were bathed in lavender bath oil, their (and their mothers) whole night time routine was more relaxed. They looked at their moms more, spent less time crying post-bath and before bedtime - and more time in deep sleep. Their moms were also more relaxed and smiled more…
Another study found that after inhaling lavender nightly, 100% of the women who had recently given birth found a significant improvement in their sleep quality. A total life savior for new moms - who need it so much more than anyone else.
And lavender has even been found to help with mild insomnia amongst college students…
LAVENDER OIL REDUCES STRESS AND ANXIETY
We’ve all been there. When you’re desperately trying to fall asleep but your mind is running amok at a hundred miles an hour. From total work overload, the kid’s hectic schedules, to everyday family crises, stress and anxiety can wreak havoc with your sleep. And even worse, lack of sleep can increase your stress, too.
Enter the queen of sleep, lavender essential oil. A Thai study showed that lavender essential oil for anxiety can decrease heart rate, reduce blood pressure and regulate breathing. The research revealed that lavender may be able to alter brain waves and reduce stress, putting you into a calm and more relaxed state - and able to fall asleep.
Another study even found that taking lavender orally can be just as effective as a prescribed anti-anxiety medication and is arguably one of the best sleep aids for adults with anxiety. When you find out that a natural remedy can work just as well as modern medicine, but without the side effects, it’s quite difficult to ignore - isn’t it?
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HOW TO USE LAVENDER OIL FOR SLEEP
CHOOSE THE BEST 100% PURE LAVENDER ESSENTIAL OIL
Have you ever heard someone say they’ve tried lavender but it didn’t do a thing for them? It was probably the lavender oil that they were using.
The fact is that there are several types of lavender. And some lavenders, like ‘Lavandula Latifolia’, can actually make you feel more energized. So, if you want to calm your mind and grab some decent shut-eye, check the bottle for ‘Lavandula Angustifolia’ which is the best one for sleep (amongst many other things).
And always opt for high quality essential oils from reputable brands to make sure they’re 100% pure, natural and undiluted. It goes without saying that it must also be labelled an ‘essential oil’, and not just an ‘oil’, which usually just includes a lavender scent and not the natural aromatherapy benefits of the pure oil you need.
HOW TO USE LAVENDER ESSENTIAL OIL TO SLEEP BETTER
You have two choices – either apply lavender essential oil topically on your skin, or inhale it to experience the full aromatherapy benefits. Pick two or three ways to help create your perfect sleep sanctuary…
Apply Lavender Oil Topically On Your Skin:
Essential oils can be very effective when applied to the skin. In fact, they start entering the bloodstream within seconds and take just 20 minutes to permeate the whole body.
One cautionary note. Lavender is one of the gentlest essential oils so is one of the few that can be used directly on the skin (except for babies under 6 months). However, if you’re prone to sensitivity, do a quick 24-hour check on the inside of your upper arm beforehand. If there is a reaction, just dilute the essential oil in a carrier oil like sweet almond, jojoba or grape seed oil.
Here’s some ideas as to how and where you can apply lavender essential oil for sleep – plus some genuine 100% pure lavender products you can use instead…
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Dab a drop or two of lavender essential oil on your temples, behind your ears, on pulse points like the wrists and at the base of the throat, or on the back of your neck before bedtime.
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Rub a few drops of lavender oil onto the soles of your feet, or even the tops of your toes if the feet are difficult to reach. Or pamper your feet with some luxuriously rich lavender foot balm.
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Add 8-10 drops of lavender essential oil plus some Epsom salts to a warm relaxing bath. Or just scatter in some lavender bath salts for a simple and quick solution.
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And if showers are your thing, you can also get the same results with a lavender shower gel.
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Coax your partner into giving you a relaxing rub down with some lavender massage oil. Or DIY your arms, legs, hands and feet.
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Make your own lotion or cream by adding a few drops of lavender essential oil to an unscented base. Or smooth on a luxury lavender body lotion or hand cream before you hit the sheets.
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Create a handy lavender sleep spray by adding a few drops to a small spray bottle, with a little water, and spritzing your skin. Or opt for a convenient lavender essential oil spray.
Inhaling Lavender Essential Oil:
Inhaling is by far the easiest way to get the full benefits immediately. And in the case of essential oils, immediate truly means within seconds. When you sniff lavender, millions of smell receptors ping your olfactory bulbs, instantly setting off a chain reaction in the brain, reducing blood pressure and calming your nerves.
You can go for easy and simply take a few deep sniffs of lavender essential oil direct out of the bottle. Or dab a little on the top lip right under your nose.
Place a few drops on your hands, rub them together, cup your palms over your nose and take nice long deep breaths of the scent.
Use an ultrasonic or cold-air diffuser (heat can reduce the efficacy of the oil). Add a few drops of lavender essential oil and diffuse the aroma for an hour before going to bed.
Spritz your bed linen with a lavender spray mist to gently lull you to sleep. Or sprinkle a few drops of essential oil on a cotton ball or Kleenex and tuck inside your pillowcase.
Build a pre-sleep calming routine into your evening. Relax your body and mind by draping a heated lavender neck pillow on your shoulders for about an hour before you retire.
Up the chilled-out ambience of your bedroom by burning a few lavender candles and tucking a lavender sachet under your pillow.
Mix in a few drops of lavender oil into a basin of hot water, drape a towel over your head and inhale the steam for about 10 minutes. This can help relieve sleep apnea and nasal congestion that may be affecting the quality of your shut-eye.
Before you slip into dreamland, slip on a lavender sleep mask to block out all light while reaping the benefits of the aroma.
And for the final touch to your lavender sanctuary, fill a pretty bowl with dried lavender flower buds and place next to your bed.
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HOW TO USE LAVENDER OIL TO HELP YOUR BABY, TODDLER OR CHILD SLEEP
Being a new mom can be hard. And even more so if your child sleeps fitfully and wakes up three or four times a night. Enter one sleep deprived mom and one crying, fussing child the next morning.
The good news is that lavender essential oil can help not only mom, but also your baby, toddler or child, to sleep better. And as it is one the of the gentlest oils around, lavender is a perfect starting point for young skin. You can even put your child to sleep with a fluffy, heatable and very huggable lavender infused lamb to keep them comforted and calm at night.
But there are a few rules. First off, essential oils should not be used before 6 months old. And as children’s skin is a lot more sensitive, any essential oil has to be diluted in a carrier oil before use.
Regrettably, not much research has been done on the best carrier oils for children’s skin, so either spot check a dime size (or smaller) quantity on the inside of the inner arm - and wait 24 hours. Sweet almond oil is a good choice. Or use an unscented baby oil specially formulated for sensitive skin.
Some guidelines on lavender essential oil dilution ratios for babies, toddlers and older children:
Children 6 months to 2 years: 1 drop of essential oil per 1 tablespoon of carrier oil
Children 2 years to 6 years: 1 drop of essential oil per 2 teaspoons of carrier oil
Children 6 years to 12 years: 1 drop of essential oil per 1½ teaspoons of carrier oil
Children 12 years+: 1 drop of essential oil per 1 teaspoon of carrier oil
It goes without saying that you need to ensure you are using the best quality lavender essential oil that is 100% pure, natural and undiluted for your child’s skin.
You may also prefer to diffuse the oil in the bedroom before they go to sleep – here’s how to ensure you safely use lavender oil for your child. And check in with your pediatrician before you start. No need to risk an unwanted outcome…
Lavender Essential Oil: Its Many Safe Uses for Babies and Kids You Probably Want to Know – Read More
So, when sleep is being elusive, and you don’t want to pop a pill, give lavender essential oil a try. The research supporting lavender aromatherapy for better sleep for both you and your family is powerful and persuasive…
Create a little lavender sanctuary in your bedroom to surround yourself with the scent of calm. And once you are lying in bed, take long deep breaths as you drift off to sleep. Hello dreamland…
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IMPORTANT NOTES:
Please check with your doctor before using essential oils to treat any medical concerns, particularly if you are treating a baby or a child.
There's a difference between lavender essential oil or lavender oil, which is simply a perfume. If a label does not clearly state that it is an 'essential oil,' then it is not a pure oil and should not be used as suggested.