13 Essential Oils For Sleep Disorders:
Insomnia, Apnea, Snoring, Paralysis
1. Lavender Oil
Oil extracted from the lavender plant has long been used in aromatherapy to reduce anxiety and improve overall wellbeing.
What You’ll Need: 10 drops of lavender oil in a diffuser for 15 minutes before sleeping.
2. Valerian Oil
The positive effect of valerian was more profound among smokers and people who suffer from irregular sleep. Those who used valerian slept more soundly and had less difficulty falling asleep.
What You’ll Need: 10 drops of valerian oil + 1 tablespoon of jojoba oil
Recommended Directions:
1. Combine two oils.
2. Pour a small amount of oil mixture on your hands.
3. Rub hands and cup around your nose to smell the aroma.
4. Do this for 10 to 15 minutes before bedtime.
3. Chamomile Oil
A cup of chamomile tea is frequently used to relieve anxiety and stress. Its essential oil meanwhile can help give you a good night’s sleep.
What You’ll Need: 6 drops of chamomile oil + 1 teaspoon of almond oil
Recommended Directions:
1. Blend chamomile and almond oils in a jar.
2. Apply oil mixture on shoulders, head and stomach.
3. Massage gently for 10 to 15 minutes, an hour before sleeping.
4. Clary Sage Oil
After all, salvia species, to which clary sage belongs, is known as an effective remedy for sleeping disorders. Clary sage has helped many insomniacs fall asleep more quickly, and have better quality sleep without causing any harmful side effects. As an added bonus, this essential oil can help you feel better with its anti-depressant mechanisms. Furthermore, it has been found to have mood stabilizing effects that can help you get a good quality sleep at night. This oil is especially beneficial for those whose sleeping problems are caused by depression and other mood disorders.
What You’ll Need: 20 drops of clary sage oil + Warm bath water
Recommended Directions:
1. Add clary sage oil to bath water.
2. Soak in the bath for 30 minutes each night.
5. Orange Oil
Orange oil can help to resolve anxiety and other ill feelings, as it has been proven in scientific research to have positive effects on the mood of people and animal subjects. That’s because orange oil has anxiolytic effects that can help provide comfort and reduce stress.
What You’ll Need: 20 drops of orange oil in a diffuser 5 minutes before sleeping.
6. Marjoram Oil
One of the best oils to use for aromatherapy massage is marjoram. Marjoram works by relaxing the sympathetic nervous system, which is what stimulates the body’s fight or flight response. Apart from that, massaging with marjoram also improves blood circulation and oxygen supply, alleviating pain, muscle tension.
What You’ll Need: 5 drops of marjoram oil + 1 teaspoon of almond oil
Recommended Directions:
1. Mix marjoram and almond oils.
2. Rub oil mixture on forehead, temples and back of neck.
3. Do this remedy three to four times a day.
7. Frankincense Oil
Frankincense has been widely recognized for its anti-inflammatory, antimicrobial, immune-stimulating and wound healing properties. What some people do not know is that frankincense can also be used to enhance sleep quality. Like most of the essential oils mentioned here, frankincense is also safe to use, and won’t cause any harm even when used for a long time.
What You’ll Need: 3 drops of frankincense oil on a warm towel. Gently press this on the back of your neck. Move this on your forehead and lie down. Do this technique every night before sleeping.
8. Bergamot Oil
The oil of bergamot is a common solution for stress, anxiety, mood disorders and cancer pain. Findings indicate that sleep pillows with bergamot, lemongrass, and ylang-ylang oils helped the insomniac participants to have a “more restful sleep”.
What You’ll Need: 5 drops of bergamot in a cotton ball. Attach cotton ball on your pillow before going to sleep.
9. Sandalwood Oil
Commonly used for a wide variety of symptoms, sandalwood oil can also induce a restful slumber. Its primary component called santalol has sedative effects on the central nervous system.
What You’ll Need: 8 drops of sandalwood oil + 2 drops of lavender oil + 1 tablespoon of coconut oil, massage your head, shoulders and neck. Repeat twice daily, once in the afternoon and once in the evening.
10. Vetiver Oil
Vetiver is one of the essential oils considered effective for treating mild sleep disturbances.
What You’ll Need: 6 drops of vetiver oil + 1 bowl of hot water, Inhale the steam, 30 minutes before sleeping.
11. Ylang-Ylang Oil
When you’re feeling anxious or stressed out, getting sleep can be a struggle. You can resolve this problem by using an essential oil that will calm your mind and soothe your senses. A good example of this is ylang-ylang.
What You’ll Need: 3 drops of ylang-ylang oil + 1 teaspoon of almond oil
Recommended Directions:
1. Put the two oils in a bowl.
2. Mix well.
3. Use a cotton ball to apply oil mixture on forehead, temples and back of neck.
4. Massage these areas.
5. Inhale deeply as you do.
6. Repeat remedy twice a day for one week.
12. Rose Oil
When you smell the scent of rose oil, you won’t have a hard time imagining that it has potent calming effects. The smell is subtle yet enticing and pleasant.
What You’ll Need: 3 drops of rose oil + 1 teaspoon of jojoba oil
Recommended Directions:
1. Combine the two oils in a bowl.
2. Transfer mixture to a glass jar with a lid.
3. Shake to blend well.
4. Use a cotton ball to apply a few drops of the mixture on the skin.
5. Dab the cotton ball on the forehead and temples.
6. Massage gently for a few minutes.
7. You can repeat this remedy several times a day or do it 30 minutes before going to sleep.
13. Cedarwood Oil
The major chemical constituents of the therapeutic oil are widdrol, cedrol, alpha-cedrene, and beta-cedrene. These active compounds have potent antimicrobial, anti-inflammatory, antispasmodic, expectorant, and analgesic values. Cedarwood oil is the best bet for relieving your stress, anxiety, and kick starting your lazy mood. The sedative properties of the oil helps boost serotonin production and hence elevates your mood and gives you a good night’s sleep.
What You’ll Need: 3-4 drops of cedarwood oil + 1 tablespoon of jasmine oil
Recommended Directions:
1. Mix both the oil.
2. Apply the oil solution on your forehead, around the nose and on the neck.
3. Gently massage for some time.
4. Repeat the process every night and the gentle aroma of the oil will pull you to a quiet sleep in no time.
Best Essential Oils for Sleep Apnea
Sleep apnea or obstructive sleep apnea is a breathing disorder that many people experiences during sleep. The disorder causes frequent interruptions or apneas (lasting for few seconds) when you sleep. This happens due to some miscommunication between your brain and the respiratory organs. One of the common symptoms of sleep apnea that spoils a restful sleep is snoring.
Eucalyptus and peppermint are the best essential oils for relieving the symptoms of sleep apnea. The oils are potent source of antispasmodic, decongestant, and expectorant properties. Thus both the oils can alleviate cold, flu, allergies, sinusitis, etc. that may block your respiratory tracts and obstruct breathing.
What You’ll Need: 2 drops of eucalyptus oil + 2 drops of peppermint oil + 1 tablespoon of olive oil
Recommended Directions:
1. Mix both the essential oils and add them to olive oil.
2. Gently massage the oil on your chest, throat, back, and on the forehead.
3. You may apply a couple of drops of peppermint oil on the inside of the nose and breathe in fully.
4. You’ll experience relief from nasal and chest congestion immediately from the simple practice.
5. Repeat the treatment every night for a rest full sleep.
