quick tips

soothing scents essential oils for better sleep

Most of us experience trouble falling asleep now and then. But if you toss and turn more often than not, it may be time to add essential oils to your bedtime routine.

Soak away stress

Luxuriating in the tub is a great way to set the tone for a good night’s rest. Whether it’s your mind or your body that’s in need of soothing, take it to the next level with relaxing essential oils.

Use about 5 drops of your favorite essence in a full tub of water.*

Cinnamon is considered a warming spice, so fall and winter are the perfect times to use it in the bath.

Eucalyptus can help clear up the congestion of colds, but it can be used anytime. It’s soothing and nurturing and can help ease anxiety.

Lavender is calming and soothing, even for babies. Their moms like it too, especially combined with dried flowers like chamomile for a relaxing bath.

Peppermint essential oil diluted in a bath may help relieve irritated and inflamed skin.

*Note: You should never add essential oils directly into bathwater, advises Lora Cantele, author of The Complete Aromatherapy & Essential Oils Handbook for Everyday Wellness ($24.95, Robert Rose, 2014). Putting essential oil directly into a bath leaves the undiluted substance floating on the top of the water. It could then come into direct contact with the skin and potentially cause irritation and pain, Cantele explains.

Instead, while your tub is filling with water, mix a tablespoon of carrier oil like grapeseed with about 5 drops of essential oil in a nonreactive bowl. After the tub has filled and the water’s off, add the oils to your bath and stir the water. This method avoids the loss of any essences through evaporation. You could also use an unscented body wash or liquid castile soap in place of the carrier oil, Cantele says. ●

SELECTED SOURCES Aromatherapy for Life Empowerment by David Schiller and Carol Schiller ($19.95, Basic Health, 2011) • The Complete Aromatherapy & Essential Oils Handbook for Everyday Wellness by Lora Cantele ($24.95, Robert Rose, 2014) • Rosemary Gladstar’s Medicinal Herbs: A Beginner’s Guide by Rosemary Gladstar ($14.95, Storey Publishing, 2012) • Stephanie Tourles’s Essential Oils: A Beginner’s Guide by Stephanie L. Tourles ($16.95, Storey Publishing, 2018)

Sleep better with lavender

Research shows that lavender essential oil may help you get better sleep. One study found that sleeping with a patch infused with lavender essential oil led to better sleep quality in a group of college students. They also reported less daytime fatigue and were more likely to wake feeling refreshed, compared to a control group.

Prior to the study, the students reported sleep issues such as difficulty falling asleep, frequent waking, or daytime sleepiness. Sleep problems have been linked to anxiety, depression, and high blood pressure.

Each night, participants applied an adhesive patch infused with lavender oil or no oil to their chest. Both groups were coached on good “sleep hygiene” practices, including • maintaining a regular sleep schedule • avoiding fluid intake before bed • avoiding food, caffeine, alcohol, and nicotine late in the day • creating a relaxing bedtime routine • exercising regularly.

“The persistent effect of lavender on sleep quality at two-week follow-up suggests a rebalancing or long-acting effect on the sleep cycle,” the authors concluded.

SOURCE “Re: Lavender aromatherapy improves sleep quality in college students” by Heather S. Oliff, HerbClip

Supplements for sleep

There are several nutrients and other supplements that can help you to fall asleep, and stay asleep Here are a few to consider: • Melatonin • Chamomile tea • L-theanine • Magnesium