Tag: essential oils for sleep

5 Effective Natural Sleep Aids And Remedies 

With the dangers of sleep deprivation on our physical and mental health, getting a proper night’s rest is more important than ever.  But if your body isn’t used to falling asleep and staying asleep on it’s own, then you may need a little help.  The good news is that there are some natural sleep aids you can use to make sure you’re getting the rest you need and deserve. 

5 Effective, Natural Sleep Aids and Remedies
*This is a guest post and all opinions are those of the author. This post may also contain affiliate and/or paid links. Rest assured that we only work with companies and individuals that we trust. While some of those companies and individuals may work in the medical field, this post is not intended to be a substitution for medical advice. Always speak to your doctor if you have concerns about your mental or physical health.

The world we live in and its current economy have many people working different jobs. Moreover, the life we all live is now restricted to a lot of screen time, staying awake for long periods at odd hours, and living on non-stop coffee and energy drinks. However, many people notice but never try to fix it because all of this just ruins your sleep routine. The quality and quantity of sleep ‌are at their lowest point because many people hardly get enough sleep. 

One of the essential things we can do to maintain good health is proper sleep. Getting a good enough sleep is essential as sleep helps your body and brain function appropriately during the day. To have a productive day, you have to stop living on those two-hour naps and get proper sleep, which the recommended time is at least 8 hours. 

Sometimes, this habit of not getting enough sleep continues until it becomes something you can’t stop. So, by the time you want to sleep for enough hours, you might have difficulty sleeping. People who experience insomnia and other sleep problems often use synthetic medicine and remedies to solve this. However, some of these drugs have unbearable side effects. So, what other alternatives are available? Thankfully, many natural sleep remedies and aids have zero effects. You will learn about a number of the different natural sleep aids you can use in this article. 

Why are we so bad at sleeping?

Melatonin

If you have been on the conquest to find a natural remedy for your sleep problems and insomnia, you will have heard about Melatonin. As similar as it sounds to Melanin, Melatonin is a hormone that your body produces and releases naturally, especially at night. This hormone signals to your brain that it is time for you to sleep.  
 
The time of the day is a significant influencer of the production and release of this hormone as the melatonin levels in your body rise naturally in the evening and fall in the morning. The use of melanin supplements has gotten quite popular for many reasons, especially after jet lag, when the melatonin cycle has been disrupted. There are supplements of this hormone available for sale. Many research sites, such as NCBI and PLOS, have proven that Melatonin reduces the ‌time you need to fall asleep and improves the total sleep time in the process. 

Ginseng

Ginseng is a potent herb used in herbal medicines. Many companies and experts who produce natural herbs and drugs stand by the potency of this herb and its effectiveness for many illnesses. One of the positives that Ginseng is known for is improving immunity and promoting sleep.  
 
In a study conducted in 2013, people with sleep problems were affected positively as they experienced better sleep after taking the red Ginseng extract for a week. Ginseng is known for its abilities to fight stress, raise energy levels and strengthen the immune system. However, Ginseng comes with some side effects like upset stomach, headaches, dizziness, etc.   
 
The recommended dose is 800mg to 2g of powdered Ginseng per day to avoid some of these symptoms and improve your sleep.  

Essential Oils for Depression and Anxiety 1

CBD

With CBD’s increasing popularity, many scientists are on the lookout for all the ways it can be used to benefit human health. One of the ways that CBD can be effective is by relieving sleep problems. As CBD is used for different purposes, researchers further tried to find out its facts on sleep. Several people have insomnia because their cortisol levels increase at night. Some of the studies conducted earlier stated that using CBD in high dosages may improve sleep.  
 
Recent studies have provided proof that CBD reduces cortisol levels. CBD can be used as gummies and other products from wholesale CBD flower collection.

Valerian Root

Another herb that herbal experts stand by, Valerian, can be found in Asia and Europe. It is used commonly as a natural treatment for symptoms of menopause, anxiety, and depression. At the same time, in Europe and the United States, Valerian root is one of the most used sleep-promoting herbal supplements. Reviews have shown that all the users have seen that their sleep disorder symptoms and their sleep quality improved after using Valerian.  
 
However, some studies say that the results are dependent on the participant’s perception of quality sleep instead of objective measurements. At the same time, it can’t be used for too long due to safety concerns. 

Lavender

Known for its soothing fragrance, Lavender is a plant found on almost all continents. The plant has purple flowers with multiple households uses when it’s dried. The gentle fragrance has proven to serve as a sleep enhancement smell. Many studies have shown that inhaling the scent of Lavender oil shortly before sleep might even be enough to improve sleep quality. Many sleep spays and bath solutions consist of a large amount of Lavender. 

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In Conclusion 

Getting enough sleep is very important as you need it to be functional all through the day. You can only work effectively after getting enough sleep. If you have trouble sleeping, these herbs can be the next thing to try out.  

Author Bio

Lisa is a full-time content marketing specialist. She has been closely following the CBD Healthcare and Medical Industry trends for quite some time. On her off days, she likes to spend her time at the nearest animal shelter, or be nose deep in a novel.

How to Use Essential Oils for Depression and Anxiety

Aromatherapy and essential oils offer a ton of mental health benefits.
Essential Oils for Depression and Anxiety 1
*This is a guest post and all opinions are those of the author. This post may also contain affiliate and/or paid links. Rest assured that I only work with companies and individuals that I trust. While some of those companies and individuals may work in the medical field, this post is not intended to be a substitution for medical advice. Always speak to your doctor if you have concerns about your mental or physical health.
Essential Oils for Depression and Anxiety 1

In this time of social distancing and quarantining, many people are feeling the negative effects of distance from their loved ones, routine and everyday life. The simple pleasures that we took for granted, like coffee with a friend, leisurely strolls around the grocery store or afternoon walks through public parks won’t be a part of our lives for the foreseeable future. With all of these stressors (and more) constantly running through our minds, it’s no wonder that we need some additional at-home self-care solutions. 

Especially for those that were already struggling with mental health conditions like anxiety and depression, being constantly home-bound with nothing but your thoughts can lead to not-too-good feelings regarding yourself, your surroundings and your life. Though there isn’t an all-encompassing at-home remedy to stopping these negative thoughts in their tracks, there are several ways you can prioritize your mental and physical well-being while quarantining.

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One of these solutions lies in using essential oils around your home as aromatherapy.

Especially now, having a relaxing, cozy space you can truly decompress in is more important than it ever has been. These following five essential oils will help make your space, and your thoughts, much more comfortable to be around for long periods of time. 

These oils can be used in a variety of ways: through diffusing, incorporating into baths or lotion, topical application with a carrier oil or inhaling the scent directly. The best way to use each of these oils is included with the description of the oils below!

Lavender 

This is perhaps one of the most well-known essential oils, and for good reason. This earthy, herbaceous scent is a fan-favorite among aromatherapists for its abilities to combat the symptoms of mild depression, ward off insomnia and ease the grip of anxious feelings and thoughts. 

To see how lavender can help you, try diffusing in your bedroom before going to sleep or applying topically with a carrier oil in the morning to pulse points, specifically wrists and behind the ears. 

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Sandalwood

If meditation or self-reflection is included in your self-care routine, try diffusing sandalwood during your me-time. This warm, woody scent has shown in studies to increase both mental clarity and focus, making meditation easier while exposed to this scent. Sandalwood has also shown to have a calming effect on the limbic system, along with sedative and mood-calming properties that enhance quality of sleep. 

To incorporate sandalwood’s healing properties into your routine, drop some of the oil into your body lotion or diffuse in your living area before bed.

Orange 

If you’re experiencing a lack of energy or allover lethargy during quarantine, try incorporating a citrus scent like orange or grapefruit into your living and working space. Citrus scents like orange are known to have powerful energizing properties, with orange specifically being linked to increased feelings of happiness, energy levels and overall happier moods. A study even found the orange scent to lower cortisol levels, which leads to increased stress and anxiety.

For a much-needed burst of energy in the morning or during a mid-day slump, try diffusing in the morning and inhaling from the bottle during the day.

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Roman Chamomile

On the opposite end of the spectrum, if you’ve been having trouble getting to and falling asleep, Roman Chamomile could help regulate your sleep schedule. In various studies, this herbaceous, floral scent has proved to help users get to sleep, and can even fight insomnia for better sleep. 

To make going to bed a more pleasant experience, add some drops to your nightly shower and diffuse in the evenings to help get your body ready for sleep. 

Jasmine 

For those experiencing an overwhelming amount of emotions, jasmine essential oils have been shown to help with a variety of anxious and depressive symptoms. Not only has it proven to have a mildly sedative effect, it has been observed to have a calming effect on the brain, easing anxious thoughts, feelings and overwhelm—in fact, the scent can be “as calming as valium.” Jasmine has also been observed to stimulate the brain in certain cases, which can boost the mood and feelings of happiness.

To ease anxious feelings or thoughts during periods of high-stress, try inhaling this scent directly from the bottle or apply topically to pulse points before a long day. 

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Though there’s no way to tell when our lives will return to normal, it’s important to prioritize your physical, mental and emotional well-being during this time. This includes making yourself comfortable and feeling at-home during this stressful time—which aromatherapy and essential oils can help with. For more information on how essential oils can help with isolation anxieties, check out this visual on seven more oils and their benefits.

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Author Bio:

Emily Borst is a digital content creator who helps FragranceX create helpful and compelling stories worth sharing. Her background in digital marketing and creative writing has led her to cover unique topics ranging from business to eco to lifestyle. In her spare time, she enjoys traveling, crafting, reading, and eating her way through Austin, Texas.