Essential oils are concentrated forms of oil that are found naturally in plants, their leaves, flowers, stems, seeds, or bark. These oils are extracted by various methods including steam distillation or cold-press methods, depending on the particular plant being harvested. These methods of extraction retain the characteristic scents of the plant and its parts.
Essential oils have been used for thousands of years for their medicinal and health-related properties. They are natural, highly concentrated, and very effective. Studies and research have proven their effectiveness for various ailments. Essential oils can be incorporated into products, and used for a number of purposes including:
- Housecleaning and laundry
- Aromatherapy
- Bath and body products
- Beauty products
- Natural medicine
- Relaxation
- Sleep
Essential oils, depending on the particular types, can be used in 4 main ways:
1 – Topical Application
You can apply essential oils directly to the skin, where they are absorbed. Common locations for topical application include your forehead, temples, neck, chest, abdomen, arms, legs, and feet.
As a general rule, you want to avoid application of essential oils around your eyes, mucous membranes such as your nose, and your inner ears. In addition, you want to avoid applying the oils to broken or inflamed skin.
Essential oils can be applied to the skin with roll-on bottles, or they can be added to a bath, or to lotion first before application. You can also add a few drops to your hands, and then breathe the scent in. Common uses of essential oils include relief of headaches, migraines, muscle aches, colds and flu, and more.
Some stronger essential oils benefit from being diluted with a carrier oil such as fractionated coconut oil, sweet almond carrier oil, shea butter, grapeseed oil, or jojoba oil. These neutral-smelling oils are derived from vegetarian sources, and they also help with absorption of the essential oil.
Dilution with carrier oils is also important to do for children or people who have potential skin sensitivities. It is suggested that you apply a small amount of the oil to a small area of skin to ensure there is no reaction before applying it to a larger-scale area.
With some topical essential oil applications, you also have to be aware if there is potential for increased photo-sensitivity when exposed to the sun.
2 – Internally
Essential oils have a history of being used in foods. Peppermint oil is one example that can be used to make peppermint patties made of chocolate.
Before using essential oils internally, be sure to follow the instructions carefully to avoid toxicity. Another suggestion would be to consult with an expert in essential oils.
3 – Aromatic
Have you ever been somewhere, and a particular scent triggered a memory? Perhaps it’s the scent of the cologne that your grandfather used to wear, and it reminds you of all the fun summers spent on your grandparents’ farm. Or perhaps the smell of a chocolate cake baking in the oven reminds you of your mother in the kitchen making snacks for your school lunch. Scents evoke strong emotions, that can promote a sense of well-being.
In addition to emotions, scents also trigger intense memories. There is a biological reason for why this all occurs. When you smell something, the scent enters through your nose and it is transmitted via the olfactory nerve to your brain where it is interpreted. The part of the brain that gets these signals includes the “older” part of the brain called the “limbic system.”
Many parts make up the limbic system. One of the parts is the hypothalamus, which is responsible for automating the sympathetic nervous system (the “fight or flight” response) or the parasympathetic nervous system (known as the “rest and digest” or “feed and breed” response system).
Three other areas of the limbic system include the amygdala (important in decoding emotions you and others experience), the olfactory bulb (related to scent), and the hippocampus (important in storing and retrieving memories).
The limbic system, as a whole, is what is responsible for your emotions, long-term memory, scents, behavior, and motivation. Because they are all so interconnected, you can see why scents, emotions, and memory are so closely related.
That is why aromatherapy, with the use of essential oils, is so powerful. Essential oils can be used to evoke many reactions including energy and invigoration, or calm and relaxation. All of this is connected to your limbic system.
A popular way to use essential oils for aromatherapy, is via a cold oil diffuser. Look for one that uses high-frequency vibrations to create a mist. This is better than one which uses heat, which can negatively affect the integrity of the oil.
Other ways, to receive the aromatic benefits of essential oils, are to use them in your laundry, household cleaners, as a natural room-freshening spray, in your vacuum cleaner, in a smelly gym bag, or on your pillowcases and bed linens to promote sleep, and so forth.
Unfortunately, there is no regulatory body that ensures the quality and potency of essential oils. Therefore, you want to purchase them from a reputable company. Doing so, will ensure that the essential oils are free of heavy metals and pesticides, which will reduce the likelihood of adverse reactions.
Also, if you have medical conditions, or if you are pregnant, nursing, or thinking of applying oils to children, be sure to check with your doctor first. Children over six months of age may be able to use them if they are diluted. Essential oils exert strong influences on your body, and it is better to check with a healthcare practitioner well-versed in their safe use.
4 – Inhalation
This is related to aromatherapy, but instead of diffusing it into the air, you inhale the scent in other ways. For example, a few drops of essential oils can be rubbed onto your hands, and then you can smell and breathe in the scent.
You can also add a few drops of an essential oil into hot water poured into your sink, and then put a towel over your head, and breathe in the fumes. This can be particularly helpful when you have a cold.
No matter the way you use essential oils, you can see that they can be used for so many things, including health-related reasons. Topical and aromatic use for migraines is very common. Essential oils can also be used to aid with sinus congestion, to heal wounds and blemishes, and so much more!
Promotion of better sleep, however, is another common use of essential oils and deserves its own discussion. Now that you have an understanding of the various ways in which these amazing oils can be used, it is time to learn how they can be used to improve your sleep.
Why Do Essential Oils Work for Sleep?
If you choose scents that promote calm, you can stimulate the parasympathetic nervous system found in the limbic area of your brain – the part that allows for “rest and digest.”
When you are calm, your stress hormones are low or non-existent. This is what is needed to fall asleep, and to stay asleep.
By using calming scents before bed, you can also train your brain to recognize that the scent signals that it is time for sleep.
The best thing about using essential oils for sleep is that they have no side effects when compared to sleeping pills; the main difference is no daytime grogginess.
For the purposes of this report, essential oils for sleep can be divided into two groups:
1. Those that reduce/prevent insomnia by relaxing the body and mind, and decreasing anxiety
2. Those that help sleep apnea and snoring
Essential Oils to Relax the Body & Mind and to Aid with Sleep
A number of different oils can help with sleep. You may need to try different ones or different blends of various oils to find what you like best. Here are some commonly-used ones:
Lavender Essential Oil
Lavender is well-known for its relaxing properties. Numerous studies support the benefits of lavender for sleep and mild insomnia, and for reduction of stress, anxiety, and depression.
Lavender helps decrease your blood pressure, body temperature, and heart rate, supporting natural sleep as these are all processes that naturally occur during restorative, Non-REM sleep.
Lavender oil is generally gentle enough to put directly on the skin. As with any essential oil, always check the instructions on the bottle. You can put it behind your ears, use a diffuser while you read a book and unwind or as you sleep.
Frankincense
This essential oil is also familiar due to its biblical references. It was one of the gifts that the three Wise Men brought to baby Jesus after His birth.
Like lavender, frankincense helps prepare your body for sleep by lowering blood pressure, heart rate, and body temperature.
For stress relief, you can add frankincense to your diffuser. Another option is to add a few drops to your bath. Turn the lights down low (use red bulbs that do not emit blue light), and then enjoy the peace and relaxation that comes over you.
Frankincense also has the added benefit of being able to reduce pain, which as you know, can impede sleep. You can mix it with a carrier oil such as fractionated coconut oil or jojoba oil, for example, and apply it topically to your sore joints or muscle aches.
You also have the option to diffuse it for pain relief, if you prefer. Another option is to add some of the essential oil to hot water, and then soak a towel in this hot water. Then place the hot towel on your aches and pains.
If you are temporarily experiencing poor sleep due to a cold, flu, or other respiratory condition that has you coughing most of the night, frankincense can also play a role in helping you get some much-needed z’s.
You can even make frankincense blends with other essential oils such as lavender for promotion of relaxation.
Frankincense has blood-thinning effects so speak to a healthcare practitioner, who is familiar with complementary natural medicine, before using it if you have a blood-clotting disorder or if you are on medications that may interact with it.
Bergamot Oil
This oil is made from the peel of the Bergamot fruit – a citrus fruit harvested in Italy. Most citrus essential oils are stimulating or invigorating to the senses, but bergamot oil is different in that it is calming.
You may notice this essential oil is also found in some Earl Grey teas. Like all essential oils, it has many beneficial uses. When it comes to sleep, it can reduce your tension and stress, promoting relaxation while lifting your spirits and sense of well-being.
You can apply bergamot oil to aches and pain before you go to bed, as it is known as an effective pain-reliever, so you can have a better sleep. If you apply it topically, dilute it with a carrier oil. It increases photosensitivity to the sun, so you should avoid sun exposure for at least 12 hours after topical use.
You can also inhale bergamot oil by applying a few drops to your hands. Bergamot oil can also be diffused into the air with your oil diffuser.
Clary Sage Essential Oil
Clary sage has a history of use that goes back thousands of years. It is useful for both men and women as a sedative that induces sleep. You can spread some drops on your pillow or bedding, or you can add a few drops to your bath before bedtime.
Research has shown that clary sage oil helps reduce one of the stress hormones, cortisol, which is how it promotes relaxation and a sedative effect.
You can also diffuse the oil or inhale it to promote a sense of well-being.
As teens and women of childbearing age know very well, the intense pain of menstrual cramps can make it very difficult to sleep. Clary sage essential oil provides a natural option to taking pain medications. Women can rub it on their abdomen, and then experience the welcome reduction in discomfort from the cramps.
Clary sage has natural estrogenic properties, and therefore it can be a wonderful natural alternative to estrogen replacement therapy in women experiencing perimenopause or those who have reached menopause. During perimenopause and menopause, estrogen levels decrease.
This results in nuisance symptoms such as hot flashes, night sweats, anxiety, and insomnia. In this way, this important essential oil can help balance hormone levels and help women get the much-needed sleep they require.
You can mix the clary sage with a carrier oil, and then apply it topically to the back of your neck or the top of your feet a few times a day.
Sweet Marjoram Essential Oil
Another oil that has been used for thousands of years, sweet marjoram is sometimes used in culinary dishes to add flavor. It is actually a cousin of oregano. However, you should never take essential oils internally unless you have first consulted with an essential-oils specialist.
Sweet marjoram also relaxes the nervous system, reducing stress, and causing drowsiness. Some folks claim that it works even more effectively than lavender for its sedative effects. And like most essential oils, it can be used in combination with other essential oils such as lavender and bergamot, to name just a couple.
Sweet marjoram is also great for treatment of pain – joints, migraine, etc. – that is interfering with sleep.
To use sweet marjoram, use it in a diffuser, or mix it with a carrier oil and apply it topically on your neck, shoulders, and temples, or use it in a warm bath, or sprinkle a few drops on your pillow and bedding to promote restful sleep.
Roman Chamomile Essential Oil
You have undoubtedly heard of or you have had chamomile tea, which is known for its calming properties. Roman Chamomile essential oil, however, is said to be even more effective, and has the same calming effects.
This oil was discovered in Rome in the 15th century, and it was used by soldiers before battle. It is known for its soothing properties.
It pairs well with frankincense, bergamot, and lavender, and other essential oils.
It is important to note that various forms of chamomile oil exist, but the Roman Chamomile type is most effective for reducing anxiety, depression, and insomnia.
It can be used as aromatherapy in a diffuser, or you can put a few drops on your hands and inhale it. You can also put a few drops on your pillow.
If joint pain is interfering with your sleep, you can also apply this oil topically so it will be absorbed below the skin.
Cedarwood Essential Oil
This warm, woodsy-scented oil comes from the cedar tree. It has a number of beneficial uses that can improve your sleep. First, the grounding scent induces relaxation. Inhaling it directly from the bottle or using a diffuser, promotes the release of serotonin which, in turn, is converted into melatonin – the sleep hormone that makes you sleepy. You can even mix it with a carrier oil, and then apply it topically to your neck, temples, and forehead.
Cedarwood oil is also effective at minimizing joint pains and muscle aches. Again, you can apply it topically to your joints, or add five or more drops to your bath water. If you suffer from a sleep disorder known as “restless legs syndrome,” cedarwood essential oil use can be helpful.
When you have a cough that is interfering with sleep, you can diffuse it aromatically or you can rub some on your chest, neck, and throat. If your sinuses are plugged or you have a headache that is interfering with sleep, apply some oil on your sinuses or forehead.
Sandalwood Essential Oil
If you blend your oils, Sandalwood essential oil pairs well with Cedarwood. Sandalwood has a soft, woody scent that has long been used for meditation as it enhances mental clarity, focus, and relaxation and calm. It is useful for those times when you are experiencing stress, and you need help to relax.
Sandalwood is different from lavender in that it does not make you drowsy.
Like other essential oils, you can inhale it from the bottle, diffuse it in the air, add a few drops to your bath, or even add it topically (with a carrier oil mixed in). If you are feeling stressed, apply it to your wrists and temples.
As you can see, a number of essential oils can be used to induce relaxation and calm needed for sleep. Some of them can also be used for pain or hormone imbalances (ex. Perimenopause) that are interfering with quality sleep.
Other essential oils to consider for improved sleep include Valerian essential oil, Vetiver, and Ylang Ylang.
Essential Oils that Help Reduce Snoring and Obstructive Sleep Apnea
First, you need to know that snoring can be a sign of obstructive sleep apnea. However, not everyone who snores has obstructive sleep apnea. It is a serious, life-threatening disorder that occurs during sleep due to the collapse of tissues and structures in the throat preventing air flow.
Those with sleep apnea are at increased risk of high blood pressure, stroke, and heart attack. In addition to snoring, choking and pauses in breathing may be noticed.
The key is diagnosis, and then following your physician’s advice. For example, you may need a special dental appliance that keeps your throat open as you sleep. You may even need a machine (called a CPAP – Continuous Positive Airway Pressure) that keeps your airway open for breathing as you sleep.
Essential oils can be helpful, but they should not be used as a replacement for medical devices that have been recommended. They can be used as a complementary treatment for more restful sleep, but you must never use essential oils inside your CPAP mask and its parts (ex. the water reservoir, etc.). This could cause problems with the integrity and operation of the device, as well as cause irritation to your mucosal membranes.
Instead, if you do use a CPAP for sleep, it is advised that you use essential oils that induce sleep in your bath, in a diffuser, or by inhaling the oil’s scent before putting on the CPAP mask and retiring for the night.
If you do not have sleep apnea, but you do snore for other reasons, essential oils may be of benefit. Your partner is likely willing to try anything, as your snoring is very likely affecting his/her sleep more than your own.
Unfortunately, not a lot of research exists on the use of essential oils for snoring, but a study done in 2004 found that an essential oil spray or a gargle formulation of essential oils, resulted in improvement in snoring. The oils included lavender, thyme, peppermint, eucalyptus, marjoram, and tea tree.
Snoring can also occur periodically, as is the case when you have a cold or a flu. During these times, essential oils can be used to open up your airways to make it easier to breathe and sleep. Eucalyptus, peppermint, or tea tree oils are suggested for this.
To conclude, a number of essential oils exist to improve your sleep, whether you need help to relax, to treat pain, or to open up your breathing passages.
Just because essential oils are natural, it does not mean that you can do just anything with them. They have powerful effects. Therefore, you need to learn how each essential oil works, how to use it, whether it needs a carrier oil for dilution, and what oils can be combined for better results.
In the end, the use of essential oils is one way your body can get the sleep it needs, which will improve your overall health and well-being.
