Sleep better? A sweet dream for 90% of French people who sometimes admit to sleeping badly and especially for the 33% who have difficulty falling asleep, frequent awakenings and light sleep. So, before rushing to take medication and to quickly get back to baby sleep , we try essential oils which have largely proven their effectiveness.
The 23,000 serious studies (including 2,072 last year) published on the international site for the recognition of clinical studies PUBMED, prove the growing interest that essential oils arouse in therapy, both in hospital services and in community medicine. And especially for treating sleep disorders .
A study conducted by Japanese researchers from Kagoshima University (Japan) and published in the journal Frontiers in Behavioral Neuroscience, demonstrates that lavender has the same calming effects as Valium, an anxiolytic drug, prescribed for manifestations of severe anxiety.
And when mice are given linalool (a molecule in the scent of lavender) to sniff, it has the same effect on the brain as Valium, without the side effects of Valium. This precious compound would act directly on the brain by inhalation, without having to pass through the bloodstream, to relieve anxiety.
"The natural molecules of essential oils are active because they have a direct action on the central nervous system. Made up of the brain and the spinal cord, this system helps organize, control and regulate essential functions of the body, including emotions, which very often disrupt sleep. This close relationship explains this effectiveness and speed of action" explains Christophe Pigney, pharmacist specializing in aromatherapy and phytotherapy, responsible for the SOS AROMA line.
Lavender, essential for falling asleep quickly
Lavender, a Mediterranean plant, which comes from the Latin word "lavare" (to purify) is distinguished by its strong odor. Known for its antiseptic and anti-inflammatory properties, it is most often recommended for its calming virtues. Lavender essential oil (Lavandula Officinalis) has sedative properties used in insomnia related to stress and anxiety. Its main advantage: it promotes rapid falling asleep by acting as an anxiolytic or a light sleeping pill, from the first use.
Instructions for use
Another advantage of this HE is that it can be used in different ways:
- In massage: 3 to 4 drops mixed with a little vegetable oil (such as Sweet Almond or Macadamia). Apply 3 to 4 drops on the inside of the wrists, on the temples or the solar plexus, 20 minutes before bedtime.
- To swallow: 3 to 4 drops in a spoonful of honey or on a sugar cube after meals and before bedtime
- To smell: 2 drops on the pillow, 15 minutes before bedtime, preferably on the side that is against the mattress, further from the face and eyes, to avoid the risk of skin reaction.
- To diffuse: place 2 or 3 drops of EO in a diffuser and breathe in its scent half an hour before bedtime.
- In the bath: mix 10 to 12 drops of lavender essential oil with a neutral bath base or Epsom salts in a glass, before adding them to the bath water just before diving in. Stay in the bath for 15 minutes and go to bed immediately afterwards.
The best synergy for quality sleep
Many combinations of essential oils are prescribed to help you get a deep and restful sleep. Remember the judicious synergy of essential oils of lavender, ylang ylang and a member of the citrus family, sweet orange, which has a spasmolytic and anxiolytic action but also stimulates digestion, thanks to the limonene it contains. Christophe Pigney specifies that this possibility of mixing several essential oils can be done "provided that there are not too many of them to avoid multiplying the interactions between the molecules".
Ylang Ylang (Cananga odorata)
Nicknamed the Asian honeysuckle from which the essential oil is extracted by distillation, it is particularly known for being used in the composition of perfumes. Curiously, in aromatherapy, it has two totally opposite actions, energizing or relaxing. It's all a question of preparation at the time of distillation. The EO from the first pressing will have a stimulating action. Collected at the 4th pressing, it will be soothing and used as a tranquilizer. In addition to facilitating sleep by reducing stress, low morale and anxiety, it helps regulate blood pressure and combat depression by regulating the central nervous system thanks to a valuable component, linalyl acetate.
Instructions for use:
- Mix 3 drops of Ylang Ylang EO and 3 drops of sweet orange with the recommended dosages of lavender.
Practical, ready-to-use essential oils
To facilitate the use of essential oils for sleeping well, some laboratories offer ready-to-use essential oils:
- In spray form to spray in the bedroom: SOS Aroma Relaxing Sleep spray which combines 100% natural essential oils of lavender, sweet orange and ylang-ylang; Puressentiel sleep spray; Pranarôm Aromanoctis sleep spray; Ladrôme organic peaceful sleep spray.
- In roll-on for massage: SOS Aroma relaxation roll-on, Sleep Elixirs & Co.
Job recommendations
Essential oils should be used with caution, notes the pharmacist specializing in aromatherapy, "because they are really effective. If you are unsure, ask an aromatherapist or pharmacist for advice."
They are contraindicated:
- For people allergic to essential oils, regardless of the route used
- Pregnant or breastfeeding women, people with a history of seizures or epilepsy and children under 7 years old.
They require:
- Always wash your hands with soap and water after use.
- In case of accidental contact with eyes, rinse thoroughly with water then clean the eye with a cotton pad soaked in vegetable oil.
- Avoid the sun to avoid spots appearing. Some essential oils have a photosensitizing effect or are irritating to the skin.
"If essential oils have experienced a real resurgence of interest over the last 10 years, and particularly to improve sleep, it is because they are completely anchored in the underlying trend of naturalness, with simple gestures such as smelling, applying and swallowing. They are part of the overall care of the individual and can therefore be used as a preventative and curative for all everyday ailments" concludes Christophe Pigney.
