Sleep is a natural process characterized by the absence of wakefulness, where an individual becomes unaware of their surroundings. It is essential for overall well-being and survival. Although the current fast-paced lifestyle disrupts our sleep patterns, research shows that we can reclaim our rest. With 27% of individuals struggling with sleep often feeling stressed or experiencing symptoms of sadness or depression. It’s time to prioritize our health.
During sleep, our bodies work diligently to repair tissues, combat infections, and consolidate memories from daily experiences. Anything that impacts our emotional state is likely to shape the dreams we have. So, since smells are processed in the limbic system (which deals with our emotions and memories) of the brain, even the slightest whiff can arouse powerful feelings. The importance of adequate sleep cannot be overstated, as insufficient rest can lead to serious health consequences. Disruptions to insulin and blood glucose systems can promote insulin resistance, increase appetite, and lead to weight gain, all while impairing mental functions.
Moreover, sleep deprivation can weaken our immune systems, leaving us vulnerable to illness and increasing the risk of cardiovascular and metabolic disorders. It is astounding to realize that sleeping just 6-7 hours per night is associated with improved longevity and heart health. The negative consequences of insufficient sleep can develop disorders, sleep difficulties, decreased delta sleep and altered REM patterns that may affect us in many ways, including psychological challenges and cognitive impairments, especially in children it may cause: brain size problems, poor cognitive task inability, induced temperaments, language development issues, obesity and unstructured bedtime routines.
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AROMATHERAPY AND IT’S BENEFITS IN ENHANCING SLEEP
Aromatherapy presents a powerful avenue for healing and improved sleep quality. Although the word ‘Aroma’ suggests that the oils are inhaled, they can also be massaged into the skin. Egypt, India and China have originated and comprise thousands of aromatic powerful, fragrant plant extracts that provide aesthetic pleasure to an individual. This timeless practice harnesses the therapeutic properties of essential oils sourced from nature to enhance our physical, emotional, and spiritual well-being. First introduced in print in 1937, aromatherapy taps into the rich history of aromatic plant extracts used throughout ancient civilizations to provide relief from pain, nausea, and stress.
Jean Valnet, a French surgeon pioneered the medical use of essential oils, which he used as antiseptics in the treatment of healing wounds of soldiers during World War – ll.
With aromatherapy, we can experience numerous health benefits, including enhanced sleep quality, reduced anxiety, relieving pain, and headaches, calming the nervous system and promoting deeper relaxation. When you inhale the fragrance, the airborne molecules trigger and the essential oils move directly from the olfactory nerves to the brain, focusing on the amygdala, the brain’s emotional centre. The limbic system is responsible for controlling emotions and stress responses as well as regulating sleep and waking hormones. By inhaling soothing fragrances, we activate pathways to the brain that promote emotional wellness and relaxation, helping us reconnect with our inner peace.
Embracing an aroma diffuser in our homes offers a simple yet transformative experience. This device not only creates a serene atmosphere that fosters restorative sleep but also serves as a stylish addition to any space. Using a diffuser before bed opens the door to relaxation, with essential oils like lavender, rose, lime, tea tree, peppermint, chamomile and bergamot becoming our allies in the quest for restful nights. Essential oils affect everyone differently and everyone’s body and mind react uniquely to different stimuli such as essential oils.
- Lavender causes you to have fewer nightmares and lucid dreams because it promotes a more restful and deep night’s sleep, therefore lessening the number of times we wake up at night.
- Sandalwood helps some people with insomnia and reduces stress. Promotes a peaceful and calm sleep.
- Bergamot is a powerful stress-reducing oil, known to induce calmness and reduce feelings of anxiety and/or sadness.
- Vetiver promotes calmness, and combats insomnia, stress and mental exhaustion.
- Chamomile is known to be one of the safest and most soothing oils for children. A natural calming sedative. This oil can reduce anxious feelings, anger, worry or panic.
The lavender and lime are my personal favourites and I can guarantee their impact due to my personal experience to enhance your feeling of calm and promote a sense of relaxation and peace of mind. Scientifically, it provides relief to an individual from anxiety, insomnia, and depressive symptoms. These oils work wonders in improving well-being and can uplift those facing challenges like dementia or cancer. It helps in clearing the airways and improves breathing and mood regulation. It also improves circulation which decreases swelling and irritation, reducing symptoms of aching joints. It reduces the impact of fungal yeast infections and dangerous bacterial development. It improves cognitive function by regulating the body’s hormones helping women in pregnancy and lactating.
In a world filled with noise, we have the power to create our oasis of tranquillity. The market offers various types of diffusers: Ultrasonic, Reed, Nebulizing, and
Evaporative. The creativity of crafting DIY diffusers from natural materials can also bring joy to our lives. Positioning our diffuser thoughtfully i.e. place your diffuser in the middle of the room to ensure that oil is evenly dispersed throughout the area. Avoid placing it in corners and closed areas. Allow essential oils to disperse evenly, creating a healing atmosphere. Filling the tank carefully and starting with a few drops of essential oil ensures a delightful aromatic experience without overwhelming the senses.
Aromatherapy is generally considered safe. Use your favourite blend of the recommended essential oils by diffusing or smelling them for just 20 minutes before bed to receive their natural therapeutic benefits. However, essential oils can have adverse effects. They are highly concentrated in nature and can irritate your eyes, skin, or mucous membranes in your nose if used directly and improperly. They should be kept away from children. They may also be toxic to some humans and animals. All over, it is a journey of self-care, and while it’s largely safe, we must mindfully approach essential oils. Let us embrace this powerful practice for better sleep and well-being, inspiring ourselves to cherish each restful night.
Also Read: Tips to Sleep Better at Night
Very informative and can be easily incorporated in day to day life