Sleep disorders trouble millions of Americans annually and cost an estimated $16 billion in medical expenses each year, according to the National Institutes of Health. Fortunately, there are aromatherapy approaches for stress reduction and sound sleep that can be used with both adults and children. The agency states that aromatherapy shows promising sleep-inducing effects, though further research is needed.
About Sleep
Sleep disorders may be short term or chronic and include difficulty falling asleep, staying asleep or maintaining a deep quality of sleep. The National Institutes of Health notes that insomnia tends to increase with age. Sleep difficulties also may be due to medication side effects or physical complications, as well as lifestyle factors such as caffeine or alcohol use (alcohol prevents deeper stages of sleep). Individuals should consider any lifestyle factors or changes that have occurred at the same time as the sleep disturbances to support the therapeutic benefits of the aromatherapy.
Essential Oil Selection
Several oils may help with sleep, according to Jeanne Rose, herbalist of 40 years and president emeritus of the National Association for Holistic Aromatherapy. Rose recommends lemon balm or lavender oil, both of which can reduce stress and anxiety and support sound sleep. A 2005 study in the journal Chronobiology International found that intermittent exposure to lavender oil during sleep increased participants' depth of sleep, leading them to awaken more quickly and with increased vigor. Jeanne Rose also notes that violet leaf or flower oil can be helpful if sleep disturbances include headaches. Rose also recommends peppermint oil in extreme moderation (the oil is soothing but also stimulating) to help quiet the mind, particularly just before going to bed. For topical application, only lavender oil is suitable for use with children.
Home Aromatherapy
Beyond aromatherapy diffusers, there are many ways to incorporate essential oils into the home. Add a drop of oil to burning candles, and enjoy a soothing smell. Add a few drops of essential oil into the bath, using far less if you are bathing children. Apply a few drops of essential oil to a tissue, and place it near the bedside, or rub a few drops between your palms and smooth your hands over the sheets near your pillows (avoiding direct contact with the pillowcases, to prevent skin irritation). Alternatively, create a sachet full of crushed dried flowers and place it near the sleep area, keeping it well out of reach of small children.
Topical Oil Application
Essential oils should never be applied directly to the skin. However, Jeanne Rose recommends trying a warm compress of lavender on the forehead and chest. Do not soak or saturate the cloth in the essential oil, which would be wasteful and irritating to the skin. Instead, create a blend of up to 10 drops of essential oil to 20-ml carrier oil such as olive or grapeseed oil. (Use two drops of essential oil if the mixture is to be used for children.) Place in an airtight glass bottle. Pour a dime-sized amount of the oil mixture into your palm and warm between your hands, then rub onto a smooth cloth, to use as a compress. Rub whatever remains on your hands onto the feet, which can provide immediate relaxation and draw energy downward, relieving the head.
Aromatherapy Infusion
While smelling essential oils can have a strong therapeutic benefit, their high cost may make infusions a more cost-effective measure. Steep 1 tbsp. of crushed lemon balm, lavender or violet flowers into a cup of boiling water and let steep in a glass bowl, covered, for 20 minutes. Place a towel over your head and breathe deeply over the bowl for five minutes. You can also dip a sterile cotton ball or pad into the infusion and dab at the back of the head, just behind the middle of the ears, which is an acupressure point known for peaceful sleep.
Precautions
Difficult breathing during sleep, tingling sensations in the feet or legs during sleep, or falling asleep during the day may be signs of more serious medical conditions and should be referred to a medical care provider. Individuals interested in using aromatherapy should consider drug interactions and skin sensitivities and obtain professional guidance, as needed.
