Aromatherapy
All stress-related conditions, including insomnia, respond well to aromatherapy.
How to use essential oils
For skin application the essential oil must be diluted in a vegetable carrier oil such as cold-pressed sunflower oil or sweet almond oil. Use 7 -10 drops of essential oil to 25ml (five teaspoons) of carrier oil for adults, 3-5 drops for children under seven and 1-3 drops for children under the age of three. Do not use essential oils on newborn babies.
Any oil can be used in the bath. Add 5-10 drops for adults, 3-5 drops for children over two, and only one drop of a very gentle oil such as chamomile or lavender for younger children.
Inhalation is also effective. Put one or two drops of a relaxing oil onto a handkerchief and tuck it inside your pillow to help you sleep.
A combination of essential oils may be used.
Essential Oils for Sleep
A relaxing bath with essential oils of Roman camomile and geranium will help a person to unwind before sleep. A glass of camomile tea will complete the process.
A relaxant effect may be provided by oils of camomile, lavender, neroli, rose, and marjoram. Add a few drops to your bathwater or sprinkle a few drops on a handkerchief and inhale.
The following essential oils may be useful for management of sleep.
Benzoin (Styrax benzoin)
Benzoin is sedative, warming, and relaxing.
It is useful for: Sleeplessness caused by worry, emotional exhaustion, tension, bronchitis, and coughs.
Caution: Some people may be sensitive to this oil.
German and Roman chamomile (Matricaria chamomilla and Chamaemele nobile)
Chamomile calms nerves and stomach, induces sleep, and is especially good for children.
Useful for: Insomnia, anxiety.
Caution: Can cause dermatitis in some people.
Jasmine (Jasminum officinalis)
Jasmine is relaxing and soothing, antidepressant, sedative, aphrodisiac, and expectorant. It is non-toxic, and non-irritant.
Useful for: Insomnia, depression, apathy, nervous exhaustion, stress, catarrh, breathing difficulties.
Lavender (Lavendula officinalis) (personal fav)
Lavender is calming, soothing to nerves and digestion, anti-depressant, pain-relieving, and lowers blood pressure. It is non-toxic, and non-irritant.
Lavender is useful for: Insomnia, tension, depression, headache, catarrh, stomach cramps, shock, earache.
Melissa (Lemon balm, Melissa officinalis)
Melissa is relaxing and uplifting, lowers blood pressure, and helps digestion, menstruation, and nervous system.
Melissa is useful for: Insomnia, nervous tension, depression, high blood pressure, indigestion, coughs, colds, shock, anxiety.
Caution: Use small amounts only as skin irritation is possible.
Neroli (Citrus aurantium amara)
Neroli is very relaxing, non-toxic, and non-irritant.
It is useful for: Insomnia caused by anxiety, depression, irritability, panic, shock.
Rose (Rosa damascena)
Rose is relaxing and soothing. It is an aphrodisiac, nervous and digestive tonic, and helps menstruation. Rose is non-toxic, and non-irritant.
Rose is useful for the treatment of: Insomnia, nervous tension, depression, headaches, painful periods, nausea, asthma, Loss of sex drive.
Sandalwood (santalum album)
Sandalwood is relaxing, aphrodisiac and antidepressant, expectorant, calms digestion. It is non-toxic, and non-irritant.
Useful for: Insomnia, depression, nervous tension, catarrh, colic.
Sweet marjoram (Origanum marjarana)
Sweet marjoram is warming and comforting. It is sedative, aids digestion and nervous functions and is non-toxic and non-irritant.
Sweet marjoram is useful for the treatment of: Insomnia, anxiety, colds, catarrh, intestinal spasms, muscular and joint pain, headaches.
Ylang ylang (Cananga odorata genuine)
Ylang ylang is relaxing, aphrodisiac, antidepressant, tones the nervous system, and lowers blood pressure. It is non-toxic, and non-irritant.
Ylang ylang is useful for the treatment of: Insomnia, depression, stress, nervous tension, excitability.
Source
IF YOU INTEND TO USE ANY OF THE ABOVE OILS, PLEASE MAKE SURE THEY ARE OK TO USE WHILE PREGNANT/BREAST FEEDING
Well,it can be that very likely you did something that you shouldn't have done before bed time. No need to feel guilty, there are several things that done before bedtime can heavily conflict with your sleep. A few examples? You may surprised at what you read!
Snack= Less
Avoid snacks before you snooze. Sugary snacks will very likely raise your blood sugar and this will give you a boost of energy making you stay awake. Same appears to happen with snacks containing fiber.
Hyperac-TV-ity
You have a television in your room or you watched TV just before deciding to go to sleep. Television images provide mental stimulation which keeps your brain active. An active brain is not the right element in order to fall into a passive state such as sleep.
REM-ove exercise
You exercised. Even though many people think that exercising before bed will cause the body to tire and therefore, cause sleepiness, the contrary may happen.
The body may feel overstimulated and become reluctant to relax. It is usually wise to avoid exercising within 3 hours of your selected bed time.
The Pain in the cigarette butt
You smoked. Nicotine is a stimulant, you do not need to guess why it will not help you sleep. Try to avoid smoking within 6 hours of your selected bed time.
Joe versus Sandman
You drank caffeine. Does not need to be coffee, it may include any cola drinks or other stimulant drinks. Keep coffee only for mornings or afternoons when you need to stay awake. Coffee at dinner time is useless as you get closer to snooze time. THIS ALSO INCLUDES TEA!
Siesta? no Fiesta
You napped during the day. Your day time nap has shortened your need of sleep hours and you can feel it now in the night. Your body clock may be thrown off and this will affect your sleeping patterns.
Heavy tummy-light sleep
You ate a large meal. Aunt Betty's lasagna is not the best recipe for a good night's sleep. Your body is busy digesting and taking care of the workload and this may affect your sleep and also you may have to deal with indigestion as well.
Light tummy-light sleep
You didn't eat at all. Maybe it is time to call Aunt Betty back. An empty stomach may keep you awake, a light snack will help, perhaps some warm milk will be a good choice.
No light, sleep tight!
You left the curtains open. Light from artificial sources outside may disrupt your sleep and keep you awake. You need a nice quiet and dark room to fall asleep.
State of alarm
You stared at the alarm clock. Visually staring at the time will put you into a worried mood making you unable to relax. No relax no sleep. Try to close your eyes and imagine peaceful mountain settings and streams, see yourself walking in these places, this will prepare you to be introduced into a dream like state.
Source
(sorry about the massive post)
good luck
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