Insomnia, anxiety, palpitation and waking up during night, sleep isn’t always restorative and the reasons are various, from a busy lifestyle to a heavy meal, thoughts and worries or also stressful activities in the last hours of the evening. To improve the quality of sleep you may act on these factors but the essential oils may be also helpful. There are several scientific studies about the action of essential oils in order to calm, relax and improve the quality of sleep and the scientists, by analyzing the active substances of the essences, have been able to understand the mechanisms of action of these natural remedies. According to these scientific studies, let’s see how you can prepare by yourself a blend of essential oils that can be diffused in the bedroom or that can be poured on a pillow or handkerchief to keep close to you.
3 drops of Lavender essential oil
According to scientific studies (Hauberger et al, Neuropsychopharmacology, Oct 2004 - Tanida et al, Neurosci Lett, May 2006), the lavender essential oil, thanks to its active substance, the linalool, acts as a mild sedative. This essential oil is able indeed to work on the central nervous system, by inhibiting the activity of the sympathetic nervous system, responsible for the increase in the heart rate and of the muscular strength, and by enhancing, at the same time, the activity of the parasympathetic nervous system, that promotes the state of rest by relaxing the muscles and lowering the heart rate.
3 drops of Cedarwood essential oil
The active substance of the cedarwood essential oil, the cedrol, has shown to be able to improve the quality of sleep thanks to its sedative and calming action on the nervous system (Yamamoto et al, Japan Society of Physiological Anthropology, 2003).
2 drops of Sandalwood essential oil
One of the major constituents of sandalwood essential oil, the santalol, has been demonstrated to have a sedative action (Ohmori et al, Nihon Shinkei Seishin Yakurigaku Zasshi., Aug 2007). This active substance is absorbed in fact through the respiratory mucosa and comes into blood circulation where it can act with a calming effect. In particular, the sandalwood essential oil is useful in case of disturbed sleep and interrupted by awakenings.
