Sleep deprivation is a common problem that is now seen as a public health concern. Centers for Disease Control and Prevention reports that more than 33% of adults do not sleep enough, yet adequate sleep is necessary to maintain good health. They also report that people who do not get enough sleep during the night are more prone to falling asleep unintentionally during the day – sometimes while driving; thus increasing* their risk of being involved in a car accident. NHS Choices explain that too much stress and taking work with you to complete at home are some of the major causes of sleep deprivation, but some people also suffer from medical conditions, such as insomnia, that makes it more difficult to fall asleep at night.
The Health Impact of Sleep Deprivation
Sleep deprivation causes excessive fatigue and tiredness. This is a commonly known fact that any person who suffered from poor sleep has experienced. These, however, are not the only concerns that a person has to worry about when they do not get enough sleep. There are longer term health impacts of sleep deprivation that may even proof fatal in some cases. Hopkins Medicine explains that sleep deprivation increases* a person’s risk of developing colorectal cancer, type 2 diabetes, high blood pressure, heart disease, depression, anxiety and fuzzy thinking. They also explain that people who sleep too little often experience more food cravings; thus also putting them at a higher risk of obesity. Furthermore, poor sleep affects the immune system in a negative way, which leads to a higher chance of catching a cold.
Essential Oils to Help You Sleep Better
Essential oils have numerous uses. Some people use them for pain, other people use them to relax. One thing that some fail to realise is that certain essential oils can also help you sleep better and even help you fall asleep faster at night. You should note that not every essential oil will work for you, but with some experimenting, you’re sure to find the one that works for you. We have compiled a list of essential oils that helps to calm the mind, relax muscles and improve* sleep.
1. Lavender Oil
Lavender oil is probably the most popular essential oil. It is used by thousands of people to reduce* feelings of anxiety and to calm the mind. A few drops of lavender oil in the bath can do wonders. This oil is also perfect for any person that struggles to fall asleep.
Valerian root is often found in products that are promoted as natural anti-anxiety supplements. Valerian oil produces a similar effect by reducing* tension in the nervous system and calms the mind. The oil is also beneficial for reducing* restlessness, which is also helpful for those sleepless nights.
Cedarwood has one very impressive function – it can help calm your brain if it is thinking too much or processing over time. This is beneficial for people who find that their mind starts to wander as soon as they get in bed. Cedarwood oil is also soothing and can help to relax your entire body.
4. Roman Chamomile
The scent of this oil is sweet and warm. It produces a calming effect on both the body and the mind; thus making it perfect for improving* sleep. This essential oil is very useful for getting children to sleep faster, especially when they are restless at night.
Overthinking is often a concern among people who are very stressed out, and this also affects their ability to fall asleep. Vetiver oil is able to prevent this from happening, while also relaxing the entire nervous system.
Yuzu oil has a citrus scent that is rather pleasant. One study by the Shitennoji University in Japan found that Yuzu scent has the ability to reduce* symptoms of anxiety, lower a person’s heart rate and even decrease* stress levels. They also report that these effects were present within 10 minutes and lasted for as much as 30 minutes.
7. Ylang Ylang
Ylang Ylang oil is also very beneficial for reducing* symptoms of stress and anxiety. The scent is extracted from a flower that grows on a tropical tree. This oil is also effective in reducing* blood pressure levels, as well as for decreasing* a person’s heart rate.
Jasmine oil has a sweet scent that is considered to be pleasant by many. Many studied have been conducted on the beneficial effects of Jasmine, and they found that this plant extract has the ability to calm the mind, as well as the body. It can also reduce* feelings of anxiety.
9. Clary Sage
The oil is extracted directly from the herb with the same name. The essential oil has antidepressant properties and also helps to reduce* anxiety, stress and restlessness. Clary sage oil is also perfect for calming the mind right before bed.
Bergamot oil has the scent of the Bergamot citrus fruit. Many studies have been done on this fruit, including a recent one by the University of Messina in Italy. They found that Bergamot’s scent, as well as the essential oil that utilises this fruit, can reduce* anxiety and also calm tension.
Sleep is an essential part of a person’s daily life cycle, but many people find that they are unable to fall asleep or simply too busy to go to bed. Unfortunately, sleep deprivation can have a serious adverse effect on the body’s overall well being and even lead to harmful medical conditions. Making quality sleep a priority should be important for any person who is currently lacking sleep, and the essential oils we’ve discussed in this article will help to calm your mind and body; thus helping you to fall asleep faster and sleep better.
[4 ] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4345801/