Essential Oils for Sleep

Building a healthy bedtime routine that allows you to sleep at the right time and watch a sufficient resting time is something we all wish to be as easy as just getting ready for bed. It’s not rocket science to know the importance of sleep; everyone experiences the difference when you get longer and a higher quality of sleep compared to inconsistent naps and interrupted nights of sleep. Unfortunately, achieving this can be difficult for many reasons, even with prioritized personal care and a good number of preparatory steps.

On top of going through sleep-inducing self-care steps such as taking a hot bath, lighting a scented candle, reducing screentime, and more, one thing you can try is adding essential oils to your routine. According to our Glam Guru and Resident Beauty Coach, Ms. Dara Plan, using essential oils can help with relaxation and achieving the daily dose of beauty sleep!

Here are the top 3 best essential oils you can use to help you get quality sleep:

1. Lavender

Lavender is one of the most popular types of essential oils recognized to help promote better sleep. Various studies have proven lavender essential oil’s positive intervention effect on adults' sleep quality and is generally associated with improved sleep quality.

The sleep-inducing power of lavender essential oil is due to its chemical components such as linalool and linalyl acetate which act as anxiety relievers and sedatives. These components impact the brain and the nervous system which reduces restlessness and makes it easier to relax and fall asleep.

For locally made lavender essential oil, try Aling Patring’s Sari-Sari Store and see many other types of essential oils for specific purposes you may need.

2. Cedarwood

Just like lavender, cedarwood is believed to be good for detoxification. Studies on animals showed that the cedrol component found in cedarwood essential oil lowered anxiety levels. Another study also showed results that people who inhaled cedrol had lower blood pressure and breathing rates, promoting relaxation. It’s a known sedative that has been proven to help lengthen sleeping time.

3. Chamomile

A popular form of chamomile is in the form of a tea drink. It is found to help with various medical problems such as indigestion, wounds, eczema, back pain, and more. But it is especially known for its effects on better sleep quality.

Chamomile can also be in the form of an essential oil which you may diffuse or spray to spread the fragrance around the room or apply on your temples and earlobes. This scent is what induces relaxation and promotes sleep.

Sleep Deprivation

Sleep deprivation can be more than not getting enough sleep. According to the National Heart, Lung, and Blood Institute, sleep deprivation can be any of the following:

• You don't get enough sleep (sleep deprivation)
• You sleep at the wrong time of day
• You don't sleep well or get all the different types of sleep your body needs

Effects of Sleep Deprivation

Lack of Focus

The most noticeable effect of sleep deprivation is cognitive impairment. It slows down the processing of the brain which can lessen alertness, reduce attention, and cause difficulty in multitasking. This can make daily work or school activities more challenging than usual.

Weight Fluctuations

Sleep deprivation has varying effects on everyone’s weight. Some people experience weight loss while others gain weight. Not getting enough sleep can affect appetite and metabolism in ways that can lead to either. However, insufficient sleep is more associated with an increased risk of obesity.

Mood Changes

Lack of sleep can make a person feel irritable, frustrated, and unmotivated. A research study by the University of Pennsylvania found that subjects who were limited to only 4.5 hours of sleep a night for one week reported feeling more stressed, angry, sad, and mentally exhausted. When the subjects resumed normal sleep, they reported a dramatic improvement in mood. Experiencing a lack of sleep in consistent periods can also lead to anxiety and depression in the long run.

Weakened Immune System

Getting enough sleep is important in strengthening the immune system. Sleep deprivation prevents your body from releasing proteins called cytokines which must increase during inflammation or infection. Therefore, lack of sleep may decrease the production of these protective cytokines, causing you to get sick.

While it’s important to attend to our busy schedules and keep in touch with friends and family, getting enough sleep is much more crucial than it seems to be. The effects of sleep deprivation do not always show up immediately which only means that it creates a slow burn, gradually affecting the body. Make sure to give essential oils a try to improve your sleeping habits!

Learn more about 12 essential oils for a better night’s sleep: https://www.intrepidmentalhealth.com/blog/12-essential-oils-for-a-better-nights-sleep