In France and Belgium, nearly one in three people complain of suffering from sleep disorders and a large proportion of them consume chemical substances to help them fall asleep.
However, what becomes a crutch can quickly turn into an addiction. This is why essential oils can represent an excellent transition, with, in passing, the olfactory pleasure that accompanies them.
A quick reminder of the basic rules:
- Avoid screens;
- Practice a sporting activity;
- Eat light;
- Avoid exciting drinks and alcohol;
- Respect a healthy pace of life;
- Ritualize your bedtime.
The boost from Essential Oils
Stress is one of the most harmful enemies of restful sleep, both through the negative thoughts it generates and through its somatic consequences on blood circulation and hormonal pressure. Lack of light also causes a disruption in the production of melatonin, the sleep hormone, which can have a significant impact on the quality of sleep and on the mood of the person concerned, depending on sensitivities. .
However, many essential oils help facilitate the harmonization of the nervous sphere.
They act at two levels:
- By olfaction;
- Through the skin.
In broadcast
Diffusion creates an atmosphere conducive to relaxation and fits perfectly into a bedtime ritual. Consider diffusing essential oils in the bedroom about 30 minutes before bed (never while sleeping). Allow 10 drops of essential oils for a 30-minute session with an ultrasonic diffuser. The essential oils to favor are those recommended for their action against stress. Preferably opt for those whose smell you like, mix them to diversify the spheres of action.
Here are a few :
- Mandarin essence (Citrus reticulata)
- Sweet Orange essence (Citrus sinensis)
- Petitgrain Bigarade Essential Oil (Citrus aurantium ssp amara)
- True Lavender Essential Oil (lavandula angustifolia ssp angustifolia)
- Noble Chamomile Essential Oil (Chamaemelum nobile)
Or, our Zen broadcastable .
You can also pour 2 to 3 drops of one of these Essential Oils on your pillow or the collar of your pajamas.
Massage with Essential Oils for regular sleep:
At bedtime, it is also possible to massage essential oils on the solar plexus or on the back, along the spine in order to more easily induce sleep. This allows you to work on both the energetic aspect of certain essential oils ( Neroli , Petitgrain Bigarade , Sweet Orange ) and the nervous aspect ( Noble Chamomile , Mandravasarotra , Petitgrain Bigarade ).
Here is an example formula:
- Mandravasarotra essential oil (Cinnamosma fragrans) : 10 drops
- Noble chamomile essential oil (Chamaemelum nobile) : 10 drops
- Mandarin essential oil ( Citrus reticulata peel): 10 drops
- Neroli essential oil ( Citrus aurantium amara flower): 5 to 15 drops depending on mood
- Apricot kernel vegetable oil: 2ml
Massage a small amount of the resulting oil a few minutes before bedtime. A real olfactory and comforting pleasure, an opportunity to reconnect with yourself.
Oral Essential Oils for restful sleep
It is also possible to take essential oils orally to relax the nervous system, combat stress and induce sleep. There is no addiction to worry about
THE Aromanoctis capsules promote restful sleep in the morning since they act on stress and can therefore be taken during the day if necessary. Based on Mandarin Essence, True Lavender Oil and Caraway, they are also interesting for relieving end-of-day stress, the important thing being to listen to yourself to seize the opportune moments (do not exceed 3 capsules per day). You can also just take 2 before bed.
The Aromanoctis range is also made up of other products:
- Aromanoctis Sleep Spray;
- The Sleep roller;
- Sleep-Relaxation capsules;
- The grog Sleep.
Essential oils and improved sleep: their effectiveness according to the Université de Picardie Jules Verne
Essential oils, particularly Roman chamomile, have been explored for their ability to improve sleep quality and their influence on anxiety.
As part of her thesis for the Diplôme d'Etat de Docteur en Pharmacie, to be defended in 2021 at the Université de Picardie Jules Verne, Youlia Dhermy has highlighted the mechanisms of action of essential oils in treating anxiety and improving sleep.
Here are the main results of her study:
- Combination with other oils: Roman chamomile essential oil can be combined with other oils, such as fine lavender, to combat anxiety, contributing to better sleep quality.
- Major role in regulating anxiety: sleep and the essential oils used play a major role in regulating anxiety, contributing to overall well-being.
These findings, based on a detailed clinical study, underline the potential of essential oils in improving sleep and offer a new perspective in the field of health and well-being.
