Hack Your Sleep- A Beginner's Guide to Enjoying Quality Sleep by MRR - HTML preview

Chapter 8: Aromatherapy

A lot of people look at aromatherapy with skepticism. They see it as a fad or something used by meditation and spiritual fanatics.

But science has shown that the scent of essential oils affects our brain in various ways. They can calm anxiety, uplift mood and inspire optimism. Most importantly, they are potent insomnia-busters.

How to use essential oils

Using a diffuser. The best way to use essential oils is to inhale the scent. This is because the olfactory nerves in our nose are directly connected to the brain. The scent of the essential oil travels quickly to the brain, triggering sleep- promoting hormones. You also get the added bonus of your room and home being filled with the beautiful fragrance.

A diffuser is very inexpensive and can be bought almost anywhere essential oils are sold. A cotton ball dipped in essential oil and placed near your bedside is a good alternative as well.

Essential oils are 100% safe to use when diffused. Children and pets will not be harmed by inhaling the scent. In fact, your kids, cars, and dogs will enjoy better quality sleep too!

Use essential oils in the bath. A few drops of essential oil in a warm bath creates a blissful and relaxing experience. The warm water and the scent of the oil will work together to put you in the perfect mood for sleep.

Note: Take warm baths an hour before bedtime and not right before. Warm water boosts circulation for a while, which will keep you awake.

Spray bed linen with essential oil. Use a spray bottle to lightly spray your bedsheets and pillowcases. Thus will create a fragrant sleep haven that will last all night.

To follow is a list of essential oils recommended for sleep problems.

• Chamomile essential oil. This is a natural sedative extremely inductive to sleep.
• Marjoram essential oil. A natural antidepressant and anxiety reliever that aids in better sleep.
• Clary Sage essential oil. This is also a very calming and natural sedative.
• Frankincense essential oil. This is hailed as a miracle oil because of its many therapeutic properties. As a sleep agent, it lowers your body temperature to the optimum level required for quality sleep. It also clears the nasal passages, allowing you to breathe deeply during sleep.
• Ylang Ylang essential oil. Lowers blood pressure and stimulates feelings of tranquility and peacefulness.
• Lavender essential oil. This oil has been used for centuries for calmness and relaxation. In addition to its heavenly scent, lavender is a great sleep agent. It promotes REM sleep. This is a deep sleep during which the heartbeat slows down and muscles relax completely. This is the best quality of sleep you can get.
• Orange and rose essential oils. When combined together, these two oils make a potent, blissfully fragrant sedative.
• Valerian essential oil. The scent of this oil will help you stay sound asleep all night. It also relaxes the body and promotes a sense of tranquility and wellbeing.
• Bergamot essential oil. Promotes better sleep by lowering heart rate and blood pressure. It also gives you the added benefit of relieving anxiety.

On the other end of the spectrum are oils that promote energy and alertness. Some of these include rosemary, peppermint, grapefruit, lemon, and cypress. Products containing these ingredients may also chase away sleep, so avoid using them in the evening. Instead of relaxing you, they will give you a big energy boost. However, they are great hacks to use during the morning, especially on hectic days when you start feeling drained.