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When incorporated into a bedtime routine, the use of essential oils can be a great, natural way to promote a soothing, relaxing environment. In this post, we will look at:

 

• What are essential oils?
• What health benefits do they have?
• How to use essential oils safely?
• Carrier oils
• Which essential oils can aid sleep?

What are essential oils

Essential oils are potent extracts of plants, and if extracted properly, they carry the beneficial properties of those plants. Essential oils are extracted from various parts of a plant, including the stem, the leaves and the flowers. They have been used for centuries in skincare, aromatherapy, massage, and even in cleaning products.

 

What health benefits do they have

 

Different essential oils have different effects on our mood, some are energizing, some are used to aid relaxation and sleep, or help with depression and anxiety. They are also used for their antibacterial and antifungal properties.

 

How to use essential oils safely

Essential oils are very concentrated and a few drops go a long way. It is crucial to use the best quality oils, as cheaper ones can be chemically enhanced to mimic the scent of certain plants without including much, or any, of actual plant extract. Always follow instructions, and it is best to seek advice from a trained aromatherapist if you are not sure about something. Some oils can be applied to the skin or added to bathwater and some are best to be inhaled with the use of a diffuser. A few drops on your pillow are a great way to take advantage of their sleep-enhancing properties.

 

Carrier oils

 

When using essential oils topically, it is important to add them to a carrier oil to dilute them. This is not going to make them less effective, it can even help the oil penetrate deeper into the skin during a massage, and without diluting it with a carrier oil you are at risk of irritating your skin.
Coconut, jojoba, and sweet almond oils are all great carrier oils.

 

Best oils to help with sleep

There are many essential oils and their various combinations that are used for their calming, relaxing and sleep-inducing properties. Here are my favourite 4:

 

Lavender

 

Lavender is one of the most well-known essential oils. It is not just popular, but also very versatile. It is used in skincare products, massage oil blends, cleaning products, pillow sprays and even candles. It has healing, anti-fungal, anti-bacterial, and calming properties. Lavender has a sweet, slightly herbal scent, it belongs to the mint family and is native to the Mediterranean region.

 

Chamomile

The chamomile plant is native to Europe, but it is cultivated in various other parts of the world with a temperate climate. Chamomile oil is used for its healing, calming and anti-inflammatory properties. It has a sweet, floral aroma.

 

Vetiver

The vetiver plant is a type of grass native to India, and its oil is derived from the roots. The aroma of vetiver is described as woody, earthy, and even smokey. Some people find it too strong and mix it with lavender or other oils. Vetiver is used to help with concentration, relaxation, stress and sleep.

 

Sandalwood

 

Sandalwood essential oil is derived from the heartwood (the inner, central part of the trunk ) part of the sandalwood tree. Aside from being used in skincare and aromatherapy, it also has religious applications, and it is very highly prized in some cultures. Sandalwood oil, with its rich, warm scent is used both for relaxation and focus. It also has anti-inflammatory properties

 

The use of essential oils is a great complementary approach when it comes to promoting sleep in both adults and children. Turning on a diffuser to signal the start of ‘ calm down time’ is a good habit to get into if we want to help cue to brain for sleep, even in young children.
For advice on sleep-related issues please check out my website.
Julia Máté Baby and Child Sleep Consultant