Do you have trouble getting to sleep at night?
If yes then you are not alone. More than 50 million Americans have problems sleeping.
So the next question is - are you tempted to take sleeping pills or actually take these pills to get slumber?
Don't make it a habit. These pills have long term side effects
Lack of physical activity, stress and anxiety attached to today's hectic lifestyle are some of the most common causes of sleep deprivation or insomnia. Fix these issues and you will begin to sleep well. In addition, use home remedies such as lavender essential oil for better sleep. Lavender oil reduces stress and anxiety helping you to get back in deep sleep easily.
Table of Contents
- How Good is Lavender Oil for Sleep?
- How to Use Lavender Oil for Sleep?
- Side Effects of Lavender Oil
- Other Tips and Precautions for Good Night Sleep
How Good is Lavender Oil for Sleep?
Trying to solve sleeping problems may take weeks and even months in some cases.
Insomnia is not easy to deal with as so many complexities are involved.
Lavender oil has been used for better sleep since centuries. Some recent studies have also indicated that it helps in sleeping well. It is one of the most effective home remedies for mild insomnia.
So how does it do it?
Lavender oil calming and soothing effects that help to reduce stress and anxiety. Various studies have shown that it reduces blood pressure, postpartum depression in women and provides relaxation to all.
All these capabilities help in improving sleep quality.
How to Use Lavender Oil for Sleep?
You can use lavender oil in many different ways. You will find one or of the following methods convenient for better sleep.
1. Lavender Oil on Pillow
If you don't want lavender oil on your body than this is a good option
- Pour water in a small spray bottle
- Add 3-5 drops lavender oil and mix well
- Spritz on your pillow cover or additional pillow
2. Lavender Oil on Your Body
You can dab a drop or two on one or more of the following places on your body
- Wrist
- Temple
- Neck
- Feet
3. Use a Lavender Oil Diffuser
A diffuser that can spray a fine mist of water and lavender essential oil will help.
- Pour water in the diffuser
- Add 5 drops of lavender oil and mix well
- Start diffuser before going to the bed
4. Warm Bath with Lavender Oil
Diffuser is one of the most convenient ways to use lavender oil for sleep.
- Add a few drops of lavender oil in your warm bath water
- Mix well
- Take bath before going to the bed
5. Lavender Oil in Body Lotion
Take necessary amount of your body lotion as you generally do
Add a few drops (2-5 drops) of lavender oil and mix well
Sleather it before going to bed
Side Effects of Lavender Oil
Lavender oil is generally safe in oral, topical and inhalation applications in food amounts in most adults.
However excess can cause the following side effects.
- Excess oral consumption can cause Constipation and headache.
- Increases appetite
- Can cause irritation by topical application on some skin types. Using with a carrier oil generally solves that problem
- Unsafe if used on boys during puberty and before as it can disturb the hormonal balance.
- Stay away from it during pregnancy and breastfeeding periods as not much study is done on this
- Since it is used in anesthesia during surgery additional use can slow down the central nervous system. Stop using it a month before scheduled surgery
Other Tips and Precautions for Good Night Sleep
There are times when you are not able to sleep well due to temporary disruption in your daily schedule. Lavender oil can really come to rescue. But for more chronic sleep difficulties lavender oil is a support solution. You must do the following to get better sleep
- Exercise regularly to get enough oxygen circulating to the brain.
- Avoid napping during the days. It affects night sleep
- Change your mattress
- Follow a regular sleep wake up cycle
- Don't oversleep during weekends
- Avoid night time exposure to blue lights such as computer and mobiles
- Avoid big meal at night. Eat 3 hours before going to the bed
- Do everything that can reduce stress and anxiety including taking doctors help.
- Use aromatherapy with lavender oil as additional measure to sleep well.
- Deep breathing helps in getting good sleep.
If nothing works then take medical help.