Struggling to get a good night’s sleep? You are not alone. The CDC states that about one-third of people get less than six hours of sleep per night when it is recommended that people get between seven and nine hours of rest. It is estimated that between fifty and seventy million people in the United States have insomnia or a sleeping disorder, therefore it is not shocking that insomnia is being presented as a massive epidemic.
And not without consequences. Sleep deprivation can have a significant impact on one’s well-being. In addition to packing on pounds, increasing the risk of getting ill, prematurely aging, and suffering from diminished memory, the more serious long-term health consequences include hypertension, coronary illness, and diabetes.
We tend to use medications such as Ambien, conforming to our propensity to swallow pills, to get some sleep. But this can just make matters worse. They can not only make one feel sluggish and dizzy, but their effectiveness can decline over time and this can lead to more medical issues…
It is easy to comprehend why more and more individuals are looking for assistance from natural treatments, including those amazing essential oils. When attempting to improve one’s sleeping pattern, lavender oil is known to be the most advantageous essential oil.
Here’s everything you need to know about utilizing lavender to help you sleep better, so you can erase the thought of taking sleeping pills from your mind.
What Is Lavender?
The scientific name of lavender is Lavandula angustifolia. Despite this, numerous other kinds of Lavandula exist, with the majority usually regarded as lavender.
This plant is frequently used in holistic treatments as a remedy for reducing anxiety. The comforting scent of lavender, when combined with deep breathing, can help to calm and tranquilize the mind. Essential oil for sleep is widely used nowadays and can be conveniently accessed.
You can definitely use lavender to relax. Do the petals of lavender cause this reaction? Does it really work?
How Lavender Can Help You Sleep Better
It’s been ages since lavender has been employed as a remedy for sleep issues. But it’s only recently that science has proven why.
Research indicates that lavender essential oil has the ability to bring about sleep. Getting a good night’s sleep can have several positive benefits, such as alleviating insomnia, increasing the amount of time spent sleeping, and increasing alertness and energy throughout the day. In essence, lavender has the ability to soothe the nervous system and improve the quality of sleep one gets, allowing one to sleep more soundly and for a longer period of time.
Lavender oil may appear to be simply an enjoyable smell, but it has far more to it than that – research has demonstrated that it can be extremely effective in promoting better rest. The evidence for the efficacy of lavender as a sleep aid is convincing.
Lavender Improves the Quality of Your Sleep
Some of us might believe that simply remaining awake, gazing at the ceiling, can be considered a sleeping disorder. Are you getting enough sleep but still feeling fatigued when you wake up? Your body requires all of the stages of sleep because there are a lot of them.
As we start to doze off, we spend a little time in a state of shallow slumber – a stage in which we’re quite prone to be jolted out of our sleep. We also need long, restful sleep in order to heal, restore, energize, and cleanse our bodies. At last, we experience REM sleep which is when dreaming happens and is involved in learning, retaining knowledge and emotions (in this phase, the brain is incredibly active).
In a study looking into the sleep habits of young men and women, researchers discovered that taking in lavender scent before going to bed resulted in more deep sleep and less REM sleep. One of the most significant outcomes was that those involved experienced deeper and more restful slumber, and therefore awoke feeling more invigorated and successful at renewal.
When participants stayed in a room with a lavender scent, they rated the quality of their sleep 20% better than when sleeping in an area with no smell. 20% better is quite impressive. Makes you think – doesn’t it?
Lavender Enhances Sleep at Any Age
Sure – the skeptics amongst us may scoff. When we become older, is there a decrease in the amount of sleep we usually have?
Lavender helps here too. A study involving elderly people found that the use of lavender was associated with improved sleep quality: faster and easier transition to sleep, longer periods of uninterrupted rest, fewer sleep disturbances, fewer need for sleep medications, and better wakefulness during the day. The quality of their daily lives greatly improved.
And Lavender even helps babies sleep better. Research revealed that when babies were given baths with lavender oil, they and their mothers felt more relaxed during their entire bedtime routine. They cast their gaze toward their mothers more often, stopped crying after they had a bath and prior to when they were getting ready for bed – and instead spent longer periods of time in intense slumber. Their moms were also more relaxed and smiled more…
A different study discovered that after the inhalation of lavender each night, all women who had recently gone through childbirth reported a substantial raise in the quality of their sleep. A total godsend for brand-new mothers – who totally deserve it far more than anyone else.
Research has shown that lavender may be beneficial for college students who have difficulty sleeping due to mild insomnia.
Lavender Reduces Stress and Anxiety
We’ve all been there. Attempting to drift off to sleep but being unable to because your mind is racing at an incredibly fast rate. Having to cope with an abundance of tasks at work, a child’s busy timetable, and any sort of family problems can seriously disturb your ability to sleep due to stress and angst. Insufficient slumber can make your stress levels climb even higher.
Enter the queen of sleep, lavender essential oil. A study conducted in Thailand revealed that it could lower one’s heart rate, decrease blood pressure and stabilize respiration. The investigation revealed that lavender has the capability of transforming one’s brain activity and decreasing emotional stress, leading to a tranquil and stress-free state – promoting the capacity to fall asleep.
A different investigation uncovered that taking lavender orally can have the same degree of effectiveness as a medicine prescribed to treat anxiety. When you realize that traditional treatment can be just as successful as advanced drugs but with no adverse responses, it’s almost impossible to dismiss – right?
How to Use Lavender for Sleep
Lavender has been noticed to produce relaxation for centuries. It has recently become renowned for its ability to improve mood, promote sleep, and reduce stress. It has likewise been utilized to decrease levels of stress, uneasiness, and even the experience of pain.
You don’t require a doctor’s note to buy lavender oil or any other kind of lavender product to aid you with sleeping. Once you have purchased the bottle, what are some ways to use it more effectively?
The most frequent way to utilize lavender is to disperse it and utilize it as a smell cure to help with sleeping. Add a few drops of lavender essential oil to the diffuser and top it off with some water.
Lavender essential oils for sleep
You can also rub lavender essential oils directly onto your skin. Most people won’t experience any burning sensations or adverse reactions from it.
If you spot a rash, it is likely caused by an allergy. Discontinue its use and consult your doctor.
It is not usual that that will take place. However, you could use a few drops blended in a base oil. You can exercise your imagination and create a lavender spritz for sleeping or lavender body cream.
Mix several drops of lavender oil into a base oil to create an ideal massage oil. It’s likely that you will drift off to sleep shortly if you get a massage using this scent.
Soaking in hot water can lead to improved sleep since it helps to maintain your body temperature. Adding lavender will also contribute to the experience. Typically, no more than 6-8 drops of the product should be placed in a bathtub.
There are also lavender pills for sleep. The advantage of consuming lavender capsules is that you can precisely manage the amount you take, and it goes straight into your body.
Can You Eat Lavender Essential Oil?
It is not suggested that you ingest the essential oil unless you read the instructions thoroughly. It all comes down to the particular company and the way it was made.
Where to Put Lavender for Sleep
People often wonder what is the best location to put lavender oil to help them sleep. Here’s a list of ideas:
- You can spray some lavender under your sheets. Lavender essential oils on pillowcases can help a lot with sleep problems. You can crush dried lavender flowers and place them in a sachet under the bed linens.
- You could also use it in laundry detergents if your problem is generalized anxiety and stress. 10 to 20 drops will be enough for a bottle of laundry fragrance.
- If you have an air conditioning device, you can also use two or three drops on the filter. This will give you a fresh aroma for many hours throughout the room. It is also a good idea for your car.
- Another interesting choice would be cleaning your house with lavender essential oils. You can mix vinegar, water, and lavender to create your own surface cleaner.
How Much Lavender Do I Take to Sleep?
Lavender essential oil is particularly good for inducing restful sleep. How much of it is necessary for you to sleep?
The application of essential oils is generally similar regardless of what your desired outcome is. Altering the amount used will only lead to a more robust or feeble smell. The amount of liquid necessary to apply is contingent upon the quality of the essential oil being utilized.
For the average diffuser, you will usually only require two or three drops of whatever ingredients you are using.
Using around six to eight drops of lavender in the bathtub water can be beneficial if you are going to take a bath.
If you’re creating a mist of lavender, add five drops to a water container. If the aroma still isn’t detectable, you can always add a drop or two more incrementally. The same is true for all other essential oils used to help with sleep.
Capsules containing lavender are available for those looking to use it for improved sleep and reduced anxiety. One of the evaluations referenced previously administered 500 milligrams per tablet. Individuals had a mixture of bitter oranges and lavender blossoms in their capsules and only had to ingest one each night. The research was effective, and no negative results were recorded. Hence, taking a maximum of 500 milligrams of lavender would be an appropriate and effective amount.
How to Use Lavender Oil for Your Baby, Toddler or Child’s Sleep
Being a new mom can be hard. Even if your child is having difficulty sleeping, and they’re waking up multiple times during the night. A mom wakes up exhausted and finds her kid sobbing and cranky the following day.
The optimistic report is that lavender essential oil can be beneficial to not just mothers but also infants, young children, and adolescents in getting better sleep. Lavender oil is especially mild, making it an ideal option for skin that is still developing. Your little one can drift off easily and feel comforted and secure with a cuddly, warm, and lavender-scented lamb that can be heated up for extra snuggly-ness.
But there are a few rules. At no point before 6 months of age should essential oils be used. Kids’ skin is far more delicate than adults, therefore any type of essential oil will need to be mixed with a neutral base before use.
Unfortunately, there has been little study on which carrier oils are most suitable for kids’ skin, so it would be wise to test a small amount (no more than the size of a dime) on the inside of the child’s elbow and wait for a day to see if any allergic reaction occurs. Try out an infant oil particularly meant for delicate skin that does not have an aroma.
Essential Oils for Better Sleep
Chamomile essential oil
It is known to reduce stress levels and anxiety. Chamomile has the ability to help with sleep due to it having sedating effects, which can be found in teas.
Cedarwood essential oil
This one has the same effect of lifting your mood as lavender does. It works excellently with accumulated stress and negative emotions.
Sandalwood essential oil
This particular essential oil promotes non-REM sleep. The likelihood of being awakened during the night is also decreased.
Bergamot essential oil
This essential oil can reduce one’s blood pressure and reduce the speed of the heart rate. It gives you the tranquility necessary to relax after a lengthy day at the office.
Marjoram essential oil
If staying asleep all night is an issue, you should consider combining marjoram essential oil with lavender oil to help you go through the night.
This isn’t the usual selection, but it can still aid in calming your thoughts before going to bed. The air conditioning gives your room a new atmosphere that can make it easier to relax when it gets too hot, and you don’t have any other options.
If you haven’t noticed any positive changes after using essential oils, it may be because there’s a deeper issue that needs to be addressed. It is common for there to be an issue with sleep habits in these situations. Your habits and lifestyle may need a slight change.
In a nutshell, is lavender good for sleeping? It is among the highest-rated essential oils for inducing sleep.
Investigations conducted on people have illustrated that inhaling the scent of lavender has a beneficial impact on most aspects of sleeping. The outcome is better than taking a dummy pill, and some commentators have even categorized it with the pharmaceutical Valium.
It comes in essential oils, oral capsules, fragrant candles, and many other items.
No doctor’s order is necessary and there have been no reported adverse effects. Allergies can potentially be caused by many different substances, such as lavender.
If you have a skin rash after using lavender essential oils topically, it is important to stop using it right away. Wash the area where you applied it and consult with your doctor.