Recommended essential oils to improve sleep quality

Reasons that affect sleep in modern people

Insomnia is a problem for many people, and even some people who suffer from long-term insomnia have to rely on sleeping pills to help them fall asleep. Looking at the reasons, it is not unrelated to the busy life of modern people, susceptibility to anxiety and depression, excessive stress, irregular life and work schedules, etc., coupled with excessive use of 3C products, all of which are important reasons for difficulty in falling asleep or even insomnia. Studies have shown that the longer the human body enters deep sleep, the better the effect of releasing fatigue and stress, but the premise of being able to enter deep sleep is that the body and mind must be in a relaxed state, allowing the pineal gland in the brain to smoothly secrete melatonin to regulate the center of the biological clock, making people sleepy.

Make sleep no longer a problem, things to avoid before going to bed. Excluding insomnia caused by unbalanced physical and mental conditions or physical diseases, sometimes the culprit for poor sleep is actually bad habits before going to bed. How many of the following 5 "things to avoid before going to bed" have you been mentioned?

1. 3C bombardment: When you watch TV, use a computer or use a mobile phone before going to bed, the light from the TV, computer or mobile phone will enter your eyes, causing the suprachiasmatic nucleus to tell the body to stay awake, which will naturally delay the time it takes for the body to feel sleepy.

2. Excessive body temperature: One of the keys to a good sleep is to keep the body's core (trunk) temperature down and keep your hands and feet warm. Studies have also found that the core body temperature of insomniacs is higher than that of ordinary people, so you should avoid wearing too thick clothes before going to bed or taking a shower just before going to bed.

3. Intense exercise: You should not do intense exercise 1 to 2 hours before going to bed, just like you should not take a hot bath before going to bed; intense exercise will increase the core body temperature and make it difficult to fall asleep.

4. Snacks before bed: Have you ever found that if you eat a lot of snacks before going to bed, it will not only delay your sleep time, but also make your body tired and even difficult to get out of bed the next morning? In severe cases, gastric acid secretion will increase, leading to gastroesophageal reflux in the middle of the night.

5. Thoughts flying: For those who are used to thinking about the day before going to bed or have to arrange work for the next day, it is difficult to control the brain's thoughts from galloping like a horse on the grassland; but the tension or anxiety caused by thinking is definitely the nemesis of sleep. If you really need to do this, please do it 2 hours before going to bed.

How to use essential oils to calm the nerves and help sleep?

Smell is the most direct sense of human beings. The impact of smell on people is direct and strong. The smell molecules of essential oils can reach the cerebral cortex and limbic system through the respiratory tract and olfactory nerves, and can quickly affect emotions, memory, endocrine, nervous system, etc.; therefore, through appropriate aromatherapy, insomnia caused by psychological factors such as tension, stress or anxiety can be alleviated.

Method for making deep sleep essential oil formula

Essential oils are highly concentrated products, and their daily use is extensive and varied. The following are several essential oil blending formulas that can help you fall asleep peacefully

▲Types of single essential oils that lead to physical and mental relaxation and help you fall asleep: lavender essential oil, sweet orange essential oil, bergamot essential oil, orange blossom essential oil, sandalwood essential oil, ylang-ylang essential oil, sweet marjoram essential oil, and clary sage essential oil.

▲Making sleep essential oil

《Aromatherapy》Choose any essential oil from the applicable essential oils, either alone or in combination.

《Essential oil bath》Those who take a bath can use 4 drops of lavender + 2 drops of bergamot + 2 drops of ylang-ylang as a combination, and those who take a foot bath can use half of the above formula ratio.

《Massage》40ml-50ml base oil plus 12 drops of lavender + 7 drops of bergamot + 6 drops of ylang-ylang.

Home essentials - 3 recommended essential oils for calming the nerves and helping you sleep

1. Lavender essential oil

The scent of lavender is elegant and gentle, and can instantly calm your emotions, just like the company and care of a mother, gentle and tolerant, and can easily put down your arms, slow down, and be yourself.

2. Sweet marjoram essential oil

Sweet marjoram has a sweet smell of grass, like a vacation in the forest, comfortable and at ease, as if all the smoke and miasma have been understood, and you can let go and relax.

3. Bergamot essential oil

The smell of bergamot is rich in layers, starting with a faint bitterness, and then it will be sweet after the bitterness. Unlike the excitement of sweet orange and lemon, bergamot is very good at making people sleep and relax.