This amazing article was written by Peggy Seaflon, a personal development coach, speaker, and author of the best-selling book Escape from Anxiety—Supercharge Your Life with Powerful Strategies from A to Z. We encourage you to check out her website here and follow her on Facebook and Twitter!
Who would’ve thought that your nose could actually be the path to improving your sleep?! It’s true. Our sense of smell is a direct connection to brain responses that can be either tension-producing or soothing. For instance, the odor of garbage might trigger a sense of guilt that you often forget to put the trash out for pickup. Or a whiff of cut grass might launch a pleasant recollection of carefree childhood days. Smells can activate memories and emotions setting off the “fight or flight” danger response speeding up our heart rate and increasing blood pressure. Or they can release the relaxation response which quiets our autonomic nervous system. The use of the right scents can accomplish the latter and serve as a most powerful weapon against insomnia.
Here’s How The Brain Processes Scents
Smells pass into the nose reaching the olfactory bulb full of smell receptors which run along the bottom of the brain. These have a direct link to two areas of the brain: the amygdala which is our control center of stress or fear and the hippocampus which stores memories and emotions. A smell actually triggers physical changes in the body as the brain releases hormones to adapt to the signals being received. If smells incite fear, anger or worry, stress hormones are released putting the body into high-tension readiness to fight or flee. On the other hand, smells can launch a chemical response that actually causes the relaxation response allowing the body to function in a slower, more balanced natural state.
To achieve quality sleep, the body needs to be relaxed and there are specific essential oils that can help signal the brain to quiet down. Instead of popping a sleeping pill which can leave you groggy and unproductive in the morning, experiment with natural essences. Known as aromatherapy used in ancient civilizations and now recognized as an alternative medicine, naturally extracted aromatic essences from plants have been shown to balance, harmonize and promote health and better sleep.
Here Are a Few Options That Have Delivered Remarkable Results for Insomniacs
Lavender
One of the most well-known and most versatile of all the essential oils, Lavender comes from the mint family and is documented for its sleep inducing properties. Put a few drops on your pillow or dab some on a cotton swab and massage onto acupressure points. Or before bed, take a warm bath with a few drops of lavender and Epsom Salts. Lavender has been shown to have similar biochemical effects on mind and body as anti-anxiety medications. As a result of its benefits, Lavender has become so popular, you can now find lavender-infused bed pillows, sachets and sleep masks.
Valerian Root
This essential oil not only helps you fall asleep faster but it has been shown to extend sleep duration. It has an almost sedative quality with its deeply peaceful effect. Breathe it in or rub on your wrists or the bottoms of your feet to feel grounded. Or it can be burned in an aroma lamp at night before going to bed. Some people put a drop in a glass of water or in tea and drink it a half hour before bedtime. Also a herb, Valerian Root comes in capsules which can be taken a half hour before bedtime.
Lemon Balm
Derived from a perennial herb from the mint family, lemon balm has a mild lemon aroma. It is extremely effective in reducing anxiety and stress which are often key factors in interrupting normal sleep. Almost all citrus oils (including orange) have properties that help lift your spirits so it can also be helpful with depression. Just breathe the aroma or mix a few drops with Jojoba or Coconut oil and rub on your belly and bottoms of your feet.
Qualities of essential oils vary widely so know your source and make sure it’s pure essential oil with no other additives. For years, I’ve relied on the quality oils from Candace and John. Candace is one of the aromatherapy pioneers who I actually had the privilege of training with years ago. There are other reliable sources as well. Many of my clients tout good results with Young Living Oils.
Sleep is one of the most important needs for maintaining stable moods, good health, and productivity. Unfortunately, there are over 40 million adults in the United States who suffer come form of sleep issues and could highly benefit from the use of aromatherapy. If you’re one of them, develop a pre-sleep routine. Before bed, quiet your mind and ready for sleep. Avoid watching the news, action-packed movies or working with any digital device like a computer or cell phone (which emits a bright light that disrupts the release of melatonin, a sleep hormone that initiates a slow-down in the body’s natural circadian rhythm). Instead, soak in a warm bath with essential oils or give yourself a foot massage with sleep-inducing oils (or exchange massages with your spouse). Then add a few drops of an essence to your pillow.
If you often wake up in the middle of the night and thoughts or worries wreak havoc on your ability to fall asleep again, experiment with any one of these three stress-relieving essential oils. Keep one by your bed. As you use it, mindfully focus on the aroma and feel sensations in your body. Give yourself permission to let go of thoughts and just notice what the scent you smell brings to your awareness.
The calming effects of essential oils are instantaneous; however, the full impact may take a little practice before you can trust their results sustainably. Start tonight. Take advantage of your sense of smell by testing these essential oils. Then, be aware of how you awake naturally refreshed and full of energy in the morning!
Image Sources:
https://pixabay.com/en/lavender-dried-flower-purple-herb-730271/
