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Say Goodbye to Sleepless Nights! 10 Essential Oils That Help You Sleep Soundly.

Say Goodbye to Sleepless Nights! 10 Essential Oils That Help You Sleep Soundly.

I can vividly recall all those sleepless nights where I was unable to sleep due to pressure from the work, family and a general deterioration in health. Sleep is an important part of our health mechanism but most of us find it extremely difficult to sleep due to stress and pressures of the life.

Long commute times, eating and drinking late in the night, consuming caffeine, failing to deliver on time and thinking about our next meeting are all the factors most of us face every day.

The result of this stress is lack of sleep or quality sleep.

Not being able to fall asleep leads to increased stress levels and bad moods. Taking medication for sleep comes with its own share of side effects.

So, if you’re looking for a healthy way of promoting sleep you should opt for essential oils.

When all else methods fail to help you have a good sleep, try essential oils.

My own personal experience with lack of sleep pushed me to research and find new ways of hacking the sleep. I read almost every good quality book on how to hack the sleep and get sufficient and refreshing sleep during the night.

I tried from meditation, hypnosis, using special sleep curtains to darkening rooms to pitch black. Though almost every method worked but what I found more refreshing and relaxing was the use of oils for sleep.

So if you do not want to use any medication, listen to hours of sleep music, here are some tips for you to use some essential oils for having a good quality sleep:

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Let’s get your bedroom ready for a good quality sleep!

Before using any oil, it is important to find a best oil essential oil diffuser.[1]

Setting up the environment through a good quality essential oil diffuser is important because it can detox the room environment and add more aroma and fragrance to the overall ambiance of your room.

Apart from having installed an oil diffuser, you must also make sure your room is darkened sufficiently. Shut off all lights and put your mobile phone on airplane mode as radiations from the cellphone signals can interfere with the sleep.

Lavender Essential Oil

    Lavender is known to help release tension from the body and relax muscles. Studies from the University of Southampton (UK) revealed that people who used lavender slept 20% better than the study’s placebo group.

    Valerian Essential Oil

      While the smell of Valerian isn’t the most appealing, this essential oil does wonders to help you relax and give rise to a sense of peace. You can try to mask the smell by trying out different blends.

      Neroli Essential Oil

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        Neroli or orange blossom is another great essential oil for you to use. You’ll also find it as a component in various perfumes. It’s used to treat people experiencing hypertension.

        Vetiver Essential Oil

          If you’re into earthy smells, then vetiver is for you. It can effectively treat sleep problems that occur due to hormonal stress.

          Clary Sage Essential Oil

            Another essential oil with a comforting scent, the nutty aroma of clary sage is another stress reliever that promotes healthy sleep.

            Roman Chamomile Essential Oil

              Chamomile has a lot of variety out there so make sure you get the roman one. It has been used to make a relaxing cup tea as well as to promote sleep.

              Patchouli Essential Oil

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                The fragrant smell of patchouli essential oil makes it one of the best options to choose when searching for a sleep-promoting agent.

                Cedarwood Essential Oil

                  Cedarwood essential oil is perfect for people who find relaxation in the earthy fresh smell of cedarwood.

                  Sandalwood Essential Oil

                    While finding high quality sandalwood essential oil might be tough, it can help treat insomnia.

                    Marjoram Essential Oil

                      This essential oil can prevent you from tossing and turning while in bed and help relax your body for better sleep.

                      Pick your favorite fragrance and use the essential oils in your way

                      Essential oils can be used with a diffuser. Make sure to diffuse oils at least thirty or sixty minutes before going to bed.

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                      However, if you don’t happen to have a diffuser, you should take a drop or two in your palm, give your hands a quick rub, and then use your hands to rub your neck, shoulders, feet (make sure to rub under them), and even your stomach.

                      You can also mix in a bit of coconut oil to act as a carrier to help the essential oil spread.

                      Another way for you to use essential oils is by mixing a few drops (3-6) of the oil with baking soda or Epsom salt in a bathtub filled with hot water.

                      Soak in it for at least half an hour before going to sleep.

                      One thing you must ensure that there is no pimple inside nose as it will block your ability to smell the fragrance of the oil.[2] Get it removed before trying any of the above mentioned oils.

                      Feel free to test the essential oils that work best for you and turn your life for the better due to good sleep.

                      Reference

                      More by this author

                      Adnan Manzoor

                      Data Analyst & Life Coach

                      50 Free Online Resources for Self-Motivated Learners How to Relieve A Toothache When A Dentist Isn’t Nearby? Say Goodbye to Sleepless Nights! 10 Essential Oils That Help You Sleep Soundly. Are You Obsessed with Your Sneakers? They Can Be The Cause of Smelly Feet 5 Simple Tips to Reduce Stress and Stop Anxiety Quickly

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                      Last Updated on August 15, 2018

                      7 Amazing Things That Will Happen When You Do Plank Every Day

                      7 Amazing Things That Will Happen When You Do Plank Every Day

                      Bodyweight exercises are gaining ground in the fitness world due to the practicality and simplicity of getting in shape using your own body weight. Planks are one form of bodyweight exercises that will never go out of fashion. Planks are one of the most effective exercises you can do. Why? Because they require a small time investment on your part, and offer the chance to achieve substantial results in a relatively short span of time.

                      Video Summary

                      Why is it important to train up our core strength?

                      There are numerous sites and blogs which detail ways to build your core muscles or core strength. Often though, these sites neglect to explain what your core muscles actually are, and why building them is important.

                      This is quite surprising, as core muscles are quite easy to explain. Your core muscles are a series of muscles in your midsection, and are used in most forms of movement. Though they aren’t housed in your arms or legs, your core muscles can help transfer force from one limb to another, or are used in addition to muscles in your arms or legs to increase their effectiveness. As such a strong core will make a big improvement on your ability to move and exercise further.

                      Also they are great for helping other muscles in your midsection such as your abdominal muscles. Your abdominal muscles are important for supporting your back and spinal column, and as such are important aids in preventing injuries. However for them to be most effective you need to spend a lot of time developing your core muscles.

                      In short, planking exercises can make a huge improvement in your muscles down your whole body. Making them a hugely effective exercise to perform.

                      One Exercise, multiple benefits

                      There are few forms of exercise as effective at building your core as planking exercises. However, planking exercises benefit far more than just your core strength.

                      By holding yourself in the position for a planking exercise, you’ll notice that your biceps, neck, and shoulder muscles are also being tested and strained. This this encouraging their buildup and development. This is great news if you like to do press ups, developed shoulder muscles will have a big impact on your press up performance.

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                      When planking, you are holding yourself up through your arms and biceps and so by holding a planking position, your arm muscles are being toned and developed. Making planking a great alternative exercise to other forms of bicep developing exercises.

                      Moving down your midsection, successful plank exercises actually develop the muscles in your butt! These muscles tend to be ignored by a lot of exercises, so this is another great benefit of plank exercises.

                      In much the same way as you develop your biceps and arm muscles, holding the planking position helps develop the muscles in your thighs too.

                      What is even better is that planking exercises don’t take much time at all. In fact you should probably only spend about ten minutes max per day in the planking exercise.

                      What will happen when you start doing planks every day

                        1. You’ll improve core definition and performance: 

                        Planks are an ideal exercise for the abdominal muscles exactly because they engage all major core muscle groups including the transverse abdominus, the rectus abdominusthe external oblique muscle, and the glutes. The importance of strengthening each muscle group cannot be underestimated either, for all of these groups serve their own purpose. If you strengthen these muscle groups you will notice:

                        • Transverse abdominis: increased ability to lift heavier weights.
                        • Rectus adbominis: improved sports performance, particularly with jumping. This muscle group is also responsible for giving you the renowned six pack look.
                        • Oblique muscles: improved capacity for stable side-bending and waist-twisting
                        • Glutes: a supported back and a strong, shapely booty.

                        2. You’ll decrease your risk of injury in the back and spinal column

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                          Doing planks is a type of exercise that allow you to build muscle while also making sure that you are not putting too much pressure on your spine or hips. According to the American Council on Exercise, doing planks regularly not only significantly reduces back pain but it also strengthens your muscles and ensures a strong support for your entire back, especially in the areas around your upper back.

                          Check out this article if you would like to find out about how doing planks on different surfaces can impact the effectiveness of this exercise in strengthening your core.

                          3. You’ll experience an increased boost to your overall metabolism

                            Planking is an excellent way of challenging your entire body because doing them every day will burn more calories than other traditional abdominal exercises, such as crunches or sit-ups. The muscles you strengthen by doing this exercise on a day-to-day basis will ensure that you burn more energy even when sedentary. This is especially important if you are spending the majority of your day sitting in front of a computer. Also, making it a daily 10- to 1 minute home exercise before or after work will not only provide an enhanced metabolic rate but it will also ensure that that metabolic rate remains high all day long, (yes, even while you are asleep).

                            4. You’ll significantly improve your posture

                              Planking exercises have a great impact and improvement on your posture. This is great news as a strong posture brings with it a huge number of fantastic benefits .

                              A good posture keeps your bones and joins in the correct alignment which means both your bones and joints will be better maintained and more healthy, but also means the overall effectiveness of your muscles will be improved.

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                              A good posture will ensure your back or spine is in the correct position and so you will suffer less back pain.

                              On top of everything, someone with good posture looks better, healthier, and more confident.

                              5. You’ll improve overall balance

                                Have you ever felt that when you tried standing on one leg, you couldn’t stand up straight for more than a couple of seconds? It’s not because you were drunk- unless you happened to be at the time!-  but rather, it’s because your abdominal muscles weren’t strong enough to give you the balance you needed. Through improving your balance by doing side planks and planks with extensions you will boost your performance in every kind of sporting activity.

                                6. You’ll become more flexible than ever before

                                  Flexibility is a key benefit of doing planks regularly, for this form of exercise expands and stretches all your posterior muscle groups – shouldersshoulder blades, and collarbone – while also stretching your hamstrings, arches of your feet, and toes. With a side plank added in to the mix, you can also work on your oblique muscles. This will provide you with further benefits when it comes to hyper-extending your toes, a movement that is crucial for supporting your body’s weight.

                                  7. You’ll witness mental benefits

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                                    Plank exercises have a particular effect on our nerves, making them an excellent means of improving overall mood. How? Well, they stretch out muscle groups that contribute to stress and tension in the body. Just think about it: you are sitting in your chair, at home or at work, all day long; your thigh muscles get tight, your legs get heavy due to being bent for several hours; and tension develops in your shoulders due to being forced to slump forward all day. These are all circumstances that put too stress on the muscles and nerves. The good news is that planks not only calm your brain, but they can also treat anxiety and symptoms of depression– but only if you make it part of your daily routine.

                                    How to hold a plank position

                                    1. Get into pushup position on the floor.
                                    2. Now bend your elbows 90 degrees and rest your weight on your forearms.
                                    3. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.
                                    4. Your head is relaxed and you should be looking at the floor.
                                    5. Hold the position for as long as you can.
                                    6. Remember to breathe. Inhale and exhale slowly and steadily.
                                    7. When your form begins to suffer, pull the plug. You’re only benefiting from the plank by actually doing the plank.

                                    Watch the video if you have any doubt!

                                    Here is a great infographic that shows the best plank variation exercises to evenly target all abdominal muscle groups:

                                      How to improve your plank time gradually

                                      1. Start with the easier variation if needed. You can start with a bent-knee plank if you can’t perform a regular plank yet. If you can hold a plank for more than two minutes with ease, you can move on to these tougher variations.
                                      2. Practise every day. Space your planking exercise throughout the day and do 3-4 times every day. Try to hold the position 10 seconds longer each time.
                                      3. Perform other body-weight exercises at the same time. Push-up and squat will improve your core strength too.

                                      Are you ready to devote 5-10 minutes of your day, every day, to stay fit, healthy and, most importantly, strong as a bull? Then jump in and make doing plank exercises a part of your life.

                                      Who Should Be Cautious Doing The Plank?

                                      You need to be cautious doing Planking exercises if any of these risks apply to you:

                                      • Prolapse
                                      • After prolapse surgery
                                      • Pelvic pain conditions
                                      • Weak or poorly functioning pelvic floor muscles
                                      • Previous childbirth
                                      • Overweight

                                      Choose an alternative pelvic floor abdominal exercise or consult your doctor before performing plank regularly.

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