INSOMNIA? DISCOVER HOW AROMATHERAPY CAN HELP

Insomnia is a problem that affects more than 40% of Brazilians, according to the World Health Organization (WHO). It can leave people tired, irritable, and with difficulty performing daily tasks. Many resort to sleeping pills, which, depending on the situation, is not a healthy or effective long-term alternative.

This sleep disorder is characterized by difficulty initiating or maintaining nighttime rest, which significantly impacts daytime well-being. There are three main types of insomnia: intermittent (which happens occasionally), transient (which lasts a few days and can recur for up to three weeks), and chronic (which persists for more than three weeks). There is also secondary insomnia, which is related to specific health problems, and, conversely, primary insomnia, which occurs without a clear medical cause.

Several factors can trigger insomnia, such as the use of certain medications, excessive coffee consumption, smoking, and other elements. However, most of the time, this sleep irregularity is linked to anxiety, depression, and stress. Exposure to electronic devices, such as cell phones and computers that emit yellow light, can harm sleep, as it contributes to the reduction of melatonin, the hormone responsible for regulating the sleep-wake cycle.

Some people are more likely to experience insomnia than others. People who menstruate, for example, lose an average of five months of sleep throughout their lives due to the feelings menstruation causes, such as anxiety, discomfort, fear, and worry, according to a 2022 survey by Libresse (a feminine intimate care brand).

Furthermore, the older a person gets, the more likely they are to have difficulty sleeping, according to research from the Indiana Sleep Center. There is no exact justification for this, but studies with mice discovered that a certain group of neurons responsible for wakefulness became more stimulated in older mice. The area of the brain that regulates sleep, called the hypothalamus, is similar in this animal to that of humans.

In the context of addressing insomnia, aromatherapy stands out as an approach that focuses not only on symptoms but on the person as a whole. Essential oils are selected to promote transformations in both physical and emotional aspects, providing a natural alternative to improve sleep quality. Therefore, we have separated some essential oils to help in the treatment of insomnia:

1. Geranium Essential Oil

With a sweet, rose-like aroma, Geranium Essential Oil helps regulate female hormones and promotes a sense of security and balance, being an ally in the treatment of anxiety. It acts by softening emotions, which can be particularly useful for calming the mind before sleep.

It is necessary to keep this oil out of reach of children and not to use it during pregnancy. If a person is breastfeeding, taking medication, or has a medical condition, it is recommended to consult a healthcare professional before use. This product is for external use and needs to be protected from light and heat.

2. Lavender Essential Oil

Lavender Essential Oil is known for stimulating well-being and positive thoughts. In addition, it has a tonic and sedative action on the heart, aiding in the treatment of hysteria, nervous tension, and palpitations. Its gentle and relaxing aroma is often associated with peaceful sleep.

This oil is for external use only. It is recommended to use this product only after the fifth month of pregnancy.

3. Sweet Orange Essential Oil

Sweet Orange Essential Oil, being citrusy, is usually known as a stimulant. However, it can also be used to combat stress and anxiety. Through its tranquilizing action, the oil promotes well-being and aids in the treatment of hyperactivity.

It is ideal to use it hours before bedtime to help calm the body. This oil is not recommended for people with high blood pressure. Being citrusy, it is recommended to avoid sun exposure for 6 hours after use, as it contains chemical substances in its composition that cause photosensitivity in the skin. High dosage and prolonged use can cause irritation in sensitive skin.

4. Bergamot Essential Oil

This oil is a great ally in the treatment of anxiety, especially by helping in the understanding of emotions and internal conflicts. It calms and balances feelings, lifting spirits and bringing positivity to thoughts.

As Bergamot Essential Oil is citrusy, it is recommended to use it hours before bedtime. Furthermore, because it is photosensitive, it is important not to expose it to the sun.

5. Relaxing Essential Oil Blend

Combining Geranium, Lavender, Bergamot, and Sweet Orange essential oils, the Relaxing Essential Oil Blend is a great alternative to calm the mind and body before sleep. Fighting insecurities and emotional neediness, it is recommended for people who are experiencing physical or mental issues and undergoing major changes.

This product is for external use only and may cause skin irritation. It must be kept out of reach of children, and it is recommended to consult a doctor before use if the person is pregnant, breastfeeding, taking medication, or has a medical condition. This oil needs to be kept away from light and heat.

6. Ylang-Ylang Essential Oil

With a tranquilizing effect, Ylang-Ylang Essential Oil is perfect for those seeking relaxation when recharging their energy. Its sweet and intense aroma acts against high blood pressure, nervousness, and insecurities.

It is recommended that this oil be kept out of reach of children and that pregnant or breastfeeding individuals, those taking medication, or with medical conditions consult a healthcare professional before use. This product is for external use only and must not be exposed to direct sunlight or UV rays, especially for up to 12 hours after application.

7. Grapefruit Oil

Indicated for combating and preventing depression, anxiety, and stress, Grapefruit Essential Oil also aids in relaxation and strengthening self-confidence. In addition, it stimulates the digestive, immune, and lymphatic systems, being beneficial in the treatment of flu and constipation.

This oil is photosensitive, so it is necessary to avoid exposing this product or the skin to the sun for 6 hours after use.

How to use essential oils?

All these oils can be used in an electric or ceramic diffuser; simply add 3 to 5 drops per 100ml of water. A tip is to turn on the diffuser before going to bed, allowing you to relax easily when you lie down. This is the best option for Lavender, Geranium, Grapefruit, Ylang-Ylang essential oils, and the Relaxing Blend.

If you don't have a diffuser, the oils can be used through conscious inhalation. The method consists of placing 1 to 2 drops of the oil on the palm of your hand, then rubbing your hands together and cupping them in front of your nose, opening them just a little to create a shell-like space. Then, inhale the aroma and pass your hands around your body, repeating the process 3 times.

It is not recommended to use essential oils, especially citrus ones (Bergamot and Sweet Orange), directly on the skin, as they contain complex and active natural substances. Therefore, we recommend diluting a few drops of the oil in neutral bases or carrier vegetable oils.

Written by Juliana Gomes