Best essential oils for sleep

Best Essential Oils For Sleep

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If you’re struggling to get a good night’s sleep, then certain essential oils which can help induce sleep may be just what you need. Essential oils have grown in popularity as a natural treatment for many ailments, including pain relief, reducing stress and anxiety, and aiding sleep. Read on to discover the 9 best essential oils for sleep.

Sleep problems are on the rise, with the Sleep Council’s latest Great British Bedtime report stating that at least a third of us are getting a poor night’s sleep every night.

How to use essential oils for sleep

There are different ways you can use and benefit from essential oils. Try applying diluted essential oils to the soles of your feet, palms, and wrists prior to bed. It’s important that, for most essential oils, you dilute them with a carrier oil like coconut, castor, or olive oil, because applying the essential oil directly onto the skin can lead to irritation. To make the right combination, you should use one teaspoon of carrier oil for one drop of essential oil.

Another way to use essential oils is through a diffuser, which will disperse the scent throughout your home.

Lastly, you can also spray the essential oil onto your pillowcase or bedding prior to bed.

9 best essential oils for sleep

  • Lavender: Lavender oil is the most commonly used oil to promote sleep, and is the most widely studied.
  • Clary sage: Clary sage has been found to work similarly to lavender, and research has found it to be the most effective anti-stressor.
  • Chamomile: Roman chamomile has been found to be the most effective type of chamomile, offering relaxation properties and reducing stress. Chamomile becomes even more effective when combined with lavender.
  • Cedarwood: Cedarwood offers an earthy fragrance and can help induce a sense of calmness.
  • Sandalwood: Sandalwood has sedative and antidepressant effects, along with promoting circulation and supporting the nervous system.
  • Marjoram: Sweet marjoram can aid with sleep disorders thanks to its calming and sedative effects. It has also been found to help reduce blood pressure.
  • Valerian: Valerian has long been known for its calming and sedative effects, and it is effective when used topically or diffused.
  • Ylang ylang: It’s fruity and florally scent can help promote relaxation, thus improving sleep. It is often added to other oils to improve their effectiveness.
  • Vetiver: Vetiver is known to have sedative properties, along with being muscle warming and tension easing. This oil helps aid with hormonal stress, muscle ache, and restless leg syndrome, which can all keep you awake at night. You can add vetiver to a warm bath prior to bed to ease tension.



Clean Sleeping – 2017’s health trend backed by Gwyneth Paltrow

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Gwyneth Paltrow, founder of healthy lifestyle website, Goop has revealed her ultimate beauty secret – a great night’s sleep!

Just like her clean eating routine, she follows ‘clean sleeping’ – essentially consistent quality sleep, “ideally” 10 hours every night to help maintain a healthy lifestyle and radiant glow.

Speaking in her new book ‘Goop Clean Beauty’, which was released just last month, she explained:

“Sleep plays such a powerful role in determining your appetite and energy levels that I believe it should be your first priority, even before you think about your diet.”

“Call it vanity, call it health, but I know there’s a huge correlation between how I feel and what I look like when I roll out of bed in the morning” says Gwyneth.

And she certainly has a point; it’s been clinically proven many times just how negative affect a lack of quality sleep can have on you.

Weight gain, inflammation, depression, anxiety – they’ve all been linked to a lack of sleep because of the effect that sleep has on our hormones.

When we are asleep, our cells rebuild and repair themselves – the growth hormone functions only at night. So if you have a disturbed night’s sleep, this function is impaired.

This means that yes ladies, beauty sleep is a real thing! Whilst 10 hours may be unlikely, we advise you aim for at least 7-8 hours of sleep a night to help you wake up feeling refreshed and looking you best.

The following may help:

  • Go to bed at a regular time. Set the alarm for the same time each day – even weekends – to develop a regular sleep-wake rhythm.
  • Make sure the bedroom is dark and quiet – an eye mask and ear plugs can help.
  • No coffee or tea (they all contain caffeine) before bed. Instead opt for a herbal decaffeinated tea.
  • Try deep breathing, or meditating for 10 minutes before bed to help clear your mind.
  • Don’t exercise immediately before going to bed because it increases your adrenaline levels, heart rate and body temperature making it difficult to fall asleep.
  • Add a few drops of aroma-therapy oils (lavender or ylang ylang) to your bedtime bath to help you relax and prepare for sleep.
  • The right mattress is crucial. The Slumberland Harmony Comfort Collection has been created using a host of innovative materials carefully selected with the best sleeping experience in mind.
Sleeping bride

Get to bed if you’re getting wed! How to sleep better before your wedding day

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With engagement announcements blowing like confetti through our Facebook feeds, and wedding bells ringing throughout the land, there can be no doubting that wedding season is now in full swing! Whether you’re newly-engaged or on the home straight heading towards the aisle, every bride and groom can benefit from getting comfortable and enjoying a good night’s sleep in the run up to the Big Day. Here’s our Sleep Experts’ top tips on how to do just that…

One year Before Your Wedding – Save yourself the trouble of endless nights of tossing and turning by making all the key decisions early on. Speak to your partner and family about a budget that’s affordable for you – seeking appropriate financial advice if you decide to loan any additional funds. Following that, it’s a case of ‘people first, then the venue’ advises Elizabeth Clayton. Decide how many guests you would like to invite and then choose a venue that can comfortably accommodate them. This will also set the overall tone of your wedding day – laid back, quirky, cool or traditional – influencing choices from your dress and transport, to flowers and table arrangements.

Nine Months Before Your Wedding – Answer these questions to choose your honeymoon destination: How much can you afford to spend? How much time can you take off work? When should you go? What kind of honeymoon do you want to have? Once you have made your choice and are ready to book, look at what extras your hosts offer to make your bedroom a honeymooner’s paradise. Think four-poster beds, scattered rose petals and champagne on ice…

Six Months Before Your Wedding – Learn to manage your mounting wedding-related stress levels healthily by committing to move more, more often and building regular physical activity into your daily routine. A gentle yoga routine before bedtime is great way to end the day – calming the nerves and preparing your body and mind for a good night’s sleep.

Three Months Before Your Wedding – Send out your wedding invitations, enclosing your gift registry. The gift of a good night’s sleep is one any newlywed can enjoy – especially after a year of hectic preparations. Modern etiquette dictates that it’s now acceptable to request money if people wish to give you a gift, which you can save up to invest in a new marital bed.

Go with your fiancé to choose your new mattress and base – trying them out to find just the right level of tension for you. Place your order in advance, leaving an appropriate lead time to ensure you’re at home and ready to take delivery of it. (Alternatively, why not surprise your new husband or wife with a new bed to return to from honeymoon?) For guests on a budget, other options to add to your gift registry include bedding, such as gorgeously comfortably pillows and duvets.

Two Months Before Your Wedding – Have your hen or stag party one to two months before your Big Day, leaving plenty of time for the after-effects of any wild party nights to leave your body, so you can look and feel at your healthiest best.

One Month Before Your Wedding – With your wedding just four weeks away, don’t get sucked into the trap of spending late nights on your mobile phone making last-minute arrangements. The glow from your screen will impact on your body clock, making it harder for you to achieve the deep levels of restorative sleep you need. Instead, set time aside first-thing in the morning to work through your notifications and emails to face the day with a clear head.

One Week Before Your Wedding – Pack a bag for your wedding night and ask someone to deliver it to the hotel where you will be staying. Set time aside to confirm all the details of your special day with the companies you’re trusting to make everything happen for you! Doing so will keep your night-time stress levels from peaking.

The Night Before Your Wedding – Drink as little alcohol as possible. As soon as the alcohol starts to wear off, you will come out of your initial deep sleep into Rapid Eye Movement (REM) sleep which is much easier to wake up from. In a typical night you will have six or seven cycles of REM sleep versus only one or two if you’ve been drinking, leaving you feeling exhausted – reports Drink Aware.

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