Essential oils for good sleep - lavender comes first

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During sleep, the body restores strength and internal reserves, rests and relaxes. Without proper sleep, it is impossible to maintain health, youth, a positive attitude, and performance. However, sound and deep sleep is a rare pleasure for many. The reasons are frequent stress, depression, anxiety, heavy workload, and the accelerated pace of modern life. If the sweet embrace of Morpheus is difficult to achieve or sleep is intermittent, shallow, filled with fears, nightmares, you should turn to a method proven over thousands of years - aromatherapy. Many essential oils for sleep are literally irreplaceable, as they gently and unobtrusively relax the nervous system, soothe, and relieve nervousness and irritability. In addition, natural remedies are safe, do not create addiction, and “work” delicately and naturally. Of course, you should choose plant esters that are characterized by the most powerful sedative, relaxing, and antidepressant effects.

The Best Essential Oils for Sleep

Aroma oils not only smell pleasant, but also have a scientifically proven effect on the psycho-emotional sphere:

• reduce anxiety levels;
• smooth out manifestations of nervousness, anxiety, irritability;
• relax the nervous system;
• normalize heart rate and blood pressure;
• restore emotional balance and set the mood for positivity.

The best anti-stress, calming and restorative aromatic oils have proven themselves to be lavender, chamomile, cedar, vetiver, lemon balm, ylang-ylang, and bergamot.

Lavender oil

Fragrant lavender oil is often recommended for meditation in Eastern spiritual practices. It has long been noted that it:

• promotes inner peace and harmony;
• relieves aggression, stress, irritability;
• “drives away” bad thoughts, feelings of envy, resentment;
• helps self-development and self-knowledge;
• reveals creative inclinations;
• enlightens the mind and senses.

From a scientific point of view, this effect is explained by the fact that the complex of bioactive substances of lavender oil normalizes the functions of the nervous and circulatory systems, hormonal levels, and stimulates the production of serotonin (“the hormone of happiness”). The sedative effect of lavender is due, among other things, to valeric acid, which is part of the ester, and is enhanced by the terpene mycene. The effectiveness of lavender oil in relation to mild forms of insomnia has been confirmed in practical studies.

It is noteworthy that lavender oil can provide not only relaxation and calm before bed, but also relieve headaches, clear the air of viruses and germs, and strengthen the immune system.

More details: Lavender Kingdom of Morpheus: Using Lavender Oil for Sleep

Essential oils to calm the nervous system during irritability

Absolutely everything annoys you: a missed bus (even if the next one arrives in 2 minutes), taxes (the very thought of them causes physical suffering), heavily toasted bread in a bakery, the weather (no comments!), obnoxious neighbors, the arrow on new tights, waiting elevator, monotonous menu in the dining room (when will this stop?) and much, much more. Endless questions without answers do not allow you to live in peace: what is this car doing on the highway; once again a finger cut by the edge of a paper; always dirty sidewalks; constant traffic jams (where are the traffic police looking?); Why are you looking at me like that? what else do you need? - In a word, we got everything and everyone. The list of everything that causes an inadequate reaction can be continued indefinitely. If you think that all of the above applies to you, then it’s time to resort to the help of essential oils.

Basic component: oregano or marjoram.

For massage:

Massage the solar plexus area and arch of the foot with 2 drops of oil during the day and in case of conflict.

For baths:

To calm the nervous system, mix 10 ml of marjoram essential oil with 30 ml of bath base. Take a warm (38 °C) bath for 20 minutes, after pouring half the bottle with the prepared mixture into it.

For oral administration, mix:

• Essential oil of navel nobilis 2 drops
• Greenland rosemary essential oil 2 drops
• 1 coffee spoon of honey

Keep it in your mouth until completely absorbed. Calm! Only peace!

Additional recommendations:

• Take tryptophan treatment. This aromatic alpha amino acid not only activates the immune system, but also participates in many important processes occurring in the human body, in particular, it precedes the synthesis of serotonin, the so-called joy hormone, and melatonin, the sleep hormone.
• Take Omega-3 polyunsaturated fatty acids at the rate of 3 capsules in the evening with meals (continuously).
• Have pity on your loved ones - they suffer much more than others from your irritability and mood swings. Of course, everyone can have their own eccentricities, but everything has its own boundaries and defining them is your task. If you can’t control yourself, leave the house and take a short walk so as not to aggravate the situation and save nerves for yourself and those around you.
• It should be noted that irritability is not always the result of external influence (situation or behavior of another person). Often this is a manifestation, for example, of dissatisfaction with oneself, one’s results or what is happening, an elementary inability to control one’s state in any situation, to extinguish one’s own negative emotions, as well as a consequence of nicotine withdrawal (cessation of smoking), general fatigue (poor sleep, stress, overwork), allergies (particularly hay fever), menopause (or other hormonal disorders). In women, high irritability is especially common and can lead to various disorders, including bulimia.
• Complete a course of treatment with magnesium preparations at the rate of 4 capsules per day until you feel better, then 2 capsules per day for a long time.

The next section of the article talks about which essential oils calm the nervous system when overexcited.

Chamomile essential

In aromatherapy, this modest flower is nicknamed the keeper of dreams for its relaxing effect on the central nervous system. In addition, this is a “female” oil, invaluable for menopausal conditions, menstrual syndrome and neuroses associated with hormone imbalance.

Aromatizing the bedroom before resting (3-5 drops of chamomile oil in an aroma lamp) for 15-20 minutes will ensure deeper and longer sleep, completely restoring strength and vigor in the morning. This scent is good before important events and making difficult decisions, as it helps to discard unnecessary things, focus on the main thing, see prospects more clearly, and concentrate internal reserves.

Instead of an aroma lamp, chamomile can be used as part of a relaxing bath before bed: the water is not hot (37-39 degrees), soak the salt with 5-7 drops of sleep oil, dissolve in water, time - 15 minutes. In addition to relaxation, chamomile will cleanse and tone the skin, making it soft and silky.

If you don’t really like the green-herbaceous chamomile scent as a solo scent, it can be combined with bergamot, rose, lavender, and orange.

Warnings

• Before using any essential oils, make sure you are not allergic to any of the active ingredients.
• If you want to try aromatherapy for the first time as a remedy for insomnia, it's best to do it on a Friday evening. After all, essential oils affect people differently. And it may happen that the oil you choose will have a completely different effect than you expected. And you won't get enough sleep before work.
• If you are new to aromatherapy, use only one oil at a time, do not try to create complex mixtures at once. After all, you don’t know how each of the components will affect you.
• When purchasing essential oil, make sure that it is pure oil and not some kind of aromatic mixture.
• Always use caution when applying essential oils to your skin. Often, pure oil can cause skin irritation and even burns. Always read the instructions carefully!

Vetiver oil

Translated from Hindi, vetiver ester means "oil of calm", which emphasizes its calming properties. In addition, vetiver relieves muscle tension and pain, activates metabolic processes, and has a beneficial effect on the musculoskeletal system. Therefore, a warm 20-minute bath with a few drops of vetiver oil (no more than 4) is “just what the doctor ordered” after a stressful, difficult day at work. A relaxing massage shortly before bed will also give an excellent result: 5 drops of vetiver per 15 ml of massage cream or any base oil.

By the way, when massaged with essential oil, its components enter the bloodstream within 5 minutes and reach maximum concentration after 20. After an hour and a half, the active essential ingredients are completely eliminated from the body. It would be a good idea to take this information into account when choosing the time of the procedure.

Vetiver oil has a complex effect on the emotional sphere:

• stabilizes and calms;
• eliminates depressive symptoms;
• helps cope with asthenic syndrome, panic attacks, uncertainty, depression;
• creates optimistic attitudes;
• improves mood;
• creates a positive attitude towards the environment.

Insomnia, chronic fatigue, depression, migraines, and self-doubt can be relieved if you wear an aroma pendant with a couple of drops of vetiver ether. The aroma of vetiver is considered “masculine”, so if you want to smooth out its pronounced woody-smoky notes, you can prepare an aroma mixture: vetiver (2 drops), tangerine (3 drops), rose (1 drop). This anti-stress blend is used in aroma stones, sachets, medallions, cold inhalations, and aroma lamps.

What essential oils will help restore disturbed sleep?

Topping the sleepy list is lavender essential oil. It has the most pronounced calming and relaxing effect. Emotionally, lavender brings the inner world into a state of harmony. Anxiety, irritability, panic attacks, and general nervous excitement recede before the enchanting smell.

It is reliably known that the English queens Elizabeth I and Victoria highly valued lavender oil. During Victoria's reign, the royal palace was scented with the scent of lavender. Read more in the article History of Lavender. Clinical trials have shown that inhaling lavender oil reduces stress and anxiety and restores heart rate.

Lavender is followed by frankincense essential oil. The oil is suitable for relieving depression and anxiety. Incense creates a calming atmosphere. Calm energy helps bring the mind and soul into balance and restore lost harmony. In aromatherapy, incense is used for meditation and relaxation. Aromatherapists recommend mixing incense in a 1:1 ratio with bergamot oil for a soothing massage.

Rose essential oil helps calm raging female emotions. The scent of rose relieves anxiety and helps cope with panic attacks. During periods of grief and grief, aromatherapy experts recommend rose essential oil. To relieve anxiety, inhale the scent of roses and take a warm foot bath with rose oil.

Vetiver essential oil has a tart, sweetish odor. By inhaling vetiver, you become aware of yourself again. A feeling of calm and stability comes. The aroma of vetiver calms the nervous system, reduces panic attacks, and restores disrupted biorhythms.

Ylang-ylang helps calm a child, ward off night terrors, and relieve anxiety. Ylang-ylang essential oil is considered an aphrodisiac. Ylang-ylang is often included in oil mixtures for erotic massage. Ylang-ylang is a mild sedative that can help with insomnia.

Melissa oil

The use of lemon balm oil for sleep is indicated in cases where it is difficult to achieve complete relaxation. It normalizes heart rate and, in general, the functions of the cardiovascular and nervous systems, has a beneficial effect on brain function, and relieves emotional and physical stress. To relieve headaches and reduce tension, just drop one drop of ether on each temple and massage lightly for 5-10 minutes (if you are not allergic to this oil). For the same purpose, apply a cold compress to the forehead - a napkin soaked in water with a couple of drops of essential oil.

Melissa is one of the best adaptogens, so it is used for changes in life, important changes, and difficult situations. A fresh aroma activates internal reserves, strengthens defense mechanisms, smoothes out mood swings, and sets the mood for positivity.

Adding lemon balm oil to shower gels and shampoos (3-5 drops for every 15 ml of product) will help you relax after training, sports games, and swimming. You can also flavor tea (strictly if you are not allergic to lemon balm): 3 drops of oil per 200 g of herbal or tea mixture.

Application

For adults, you can use essential oils from any plant and fruit, but not every one is suitable for a child. Doctors do not recommend using this product for newborns and children under two months. From 2 months and for a child up to one year, it is allowed to use lavender, orange, chamomile, and sandalwood oil. Although for such young children some advise adding an aromatic liquid to the bath or using it for massage, it is better not to allow the very delicate baby skin to come into contact with essential products. For a child under one year old, it is advisable to make aromatic lamps, soak scraps of fabric with the product, or wear aromatic medallions. And for children from 2 years of age, it is quite safe to spread aromatic liquids on the skin and add them to the bath, but in small proportions, no more than 5 drops.

There are quite a few different ways you can use aromatic mixtures to treat various diseases and for a full, good sleep. The most popular methods are the following:

aroma lamps. This method is the most widely used. Usually a special aroma lamp is used, but if you don’t have one, you can wet a napkin with water and drop a little aromatic product, after which the wet napkin should be placed on the radiator or fireplace. You can apply a couple of drops to a regular light bulb, after which you need to turn it on; when it gets hot, the liquid will gradually evaporate. Modern air humidifiers have a special section for aroma oils. And some use a regular candle, onto which a little mixture is dripped. The aroma lamp should not be left on all night. You can use it for about half an hour in the evening; You can use soothing essential oils for sleep while taking aromatic baths. Thanks to such baths, you can perfectly relax after a hard day at work, the condition of the skin will improve, it will be saturated with useful components that slow down the aging of the skin. However, a bath requires much more aromatic product than a lamp. Typically, about five drops of the substance are used for every 10 liters of water. After taking a shower, you can rinse your hair with a fragrant liquid, so that the pleasant smell will remain throughout the night. For rinsing, it is enough to use five drops per liter of water; Massage is an excellent method to help you relax. If you add a couple of drops of aromatic liquid to the massage gel, the effectiveness will increase many times. The procedure does not have to be performed by an experienced specialist. A loved one can calm and relax a tired person with pleasant, gentle movements and kneading

It is important to avoid intense, sudden movements to avoid pain; scented pillows. You can use special small pads, although ordinary soft toys, onto which a little aromatic liquid is applied, are excellent.

This creates a calming, peaceful environment in the room. Properly selected aromas promote good sleep and excellent mood; internal use. Not all aromatic liquids can be taken orally, so if you have any doubts about a particular product, it is advisable to consult a specialist. Typically, you can take lavender, sage, lemon balm, anise and mint oils for internal use. You can apply no more than three drops to a sugar cube, which is placed under the tongue. Or you can add a couple of drops to warmed milk and drink half an hour before going to bed.

Almost all essential oils for adult sleep work fairly quickly, but it is advisable to use them for a week or longer. You can mix two or three scents and then replace them with others after a couple of weeks.

Ylang-ylang oil

In Ayurveda, ylang-ylang ether is believed to bring joy and harmony between the mind and emotions. This well-known aphrodisiac is also good for normalizing sleep disorders of various kinds, as it has a calming effect on the nervous system, regulates the release of adrenaline, lowers muscle tone, regulates heart rate and breathing, and effectively relaxes.

If your sleep is interrupted, you often wake up at night and have difficulty falling asleep again, try aromatizing the air in the bedroom with a spray bottle with a few drops of ylang-ylang before resting, or placing an aroma with this scent at your head. A good mixture of ylang-ylang with lemongrass and lavender (2:2:3), it is used for atomizers and aroma lamps.

The Three Best Essential Oils for Relaxation and Stress Relief

Lavender

The aroma of lavender has been considered an effective calming agent for centuries.
“The Father of Medicine,” Hippocrates, said that “lavender warms the brain, tired from years of living.” Lavender oil is great for relaxation. It will relieve stress and improve night's sleep. Eliminates overexcitation and tearfulness. It will help you calm down, deeply relax, and restore inner strength. Lavender essential oil can effectively combat diseases such as neurasthenia, anxiety, panic, depressive disorders, insomnia, psychological disorder, and overexcitement.

Regular migraines and frequent insomnia are a problem for many modern city dwellers. But lavender oil essence is useful here too. Inhalation with soothing oils is one of the oldest methods of normalizing sleep processes. The effect is to regulate blood pressure and reduce physical stress, which contribute to the growth of headaches and its progression to the chronic stage. Through the smooth calm that you get from inhaling the vapors of lavender ether, nervousness and anxiety, as well as fatigue, the most common causes of insomnia, go away.

Most often, essential oil is used in aroma lamps. You can use it in the bedroom to help you fall asleep faster so that your sleep quality is high. Add 5 drops to the lamp to scent one room. It is enough to light it for 10 minutes 2 hours before bedtime.

To relax, you can do an aroma massage. To do this, mix 5 drops of ether with any basic extract (coconut, peach, almond). Rub the mixture into the skin with light massage movements. You can perform this massage on your own.

Orange

Orange essential oil has a sweetish-fruity smell with light summer notes, which is responsible for its extremely positive effect on a person’s general psychological state and emotional state.

Its smell is poetically called “the aroma of the sun.” Time-tested, classic and unique oil. Well relaxing and calming. It will help relieve stress and get rid of disappointment. Can be used by both children and adults.

— Orange oil is considered an antidepressant. It relieves sadness, anxiety, resentment, and fights depression. Helps balance emotions and encourages communication.

— Helps restore faith in one’s strength and relieve fear.

— Increases efficiency and concentration.

- Increases charm.

— In the autumn-winter period, it eliminates depression and seasonal depression.

- Helps to recover from illness.

Essential orange oil can be combined with any essential oil, as well as added to vegetable and cosmetic oils. The aroma of orange oil is perfectly complemented by pine and citrus oils, as well as juniper, jasmine, rose, geranium, ylang-ylang, cinnamon, frankincense, chamomile, oregano, coriander, sage and clove oils, and lavender oil is an ideal complement to the calming effects of orange oil.

Ylang-Ylang

The name translates as “flower of flowers.” Its bright, exotic scent evokes a feeling of serenity and self-confidence.

Ylang-ylang essential oil will help you get a good night's sleep after a hard day and fight night terrors in children. It will relieve emotional stress, relieve feelings of fear, anger and anxiety. Will reduce the manifestations of chronic fatigue syndrome.

Ylang-ylang promotes relaxation and calms the central nervous system and regulates the flow of adrenaline. This property is very useful when a person experiences extremely negative emotions such as anger, rage, shock, fear or panic. The oil is used to reduce high blood pressure. Medicines often have adverse health side effects, so essential oil is an easy and natural solution. Additionally, tropical tree oil is beneficial in cases of low self-esteem, insomnia, tension, high blood pressure and stress. Ylang-ylang calms and comforts, so it is used to provide quick relief for nervousness, depression, and stubbornness. Ayurvedic medicine values ​​ylang-ylang ether for its ability to bring joy and balance the mind and emotions.

Ylang can be used along with tangerine, lavender and chamomile oils in infant formula for insomnia, stress or hyperactivity. A light massage with jojoba or sunflower oil will provide your baby with a restful sleep and reduced excitability.

Cedar oil

Low energy and depression are often seasonal, appearing in late autumn and on the eve of spring. At the same time, the body is attacked by viruses and infections, colds and exacerbations of chronic ailments lie in wait. There is an essential oil that “kills” two birds with one stone – it normalizes sleep and the emotional sphere, and protects the immune system from dangerous microorganisms. This miracle cure is cedar oil.

Everyone has heard about its antiseptic properties and benefits for the respiratory system, but the fact that it is a good sedative and anti-stress drug is not so widely known. However, the beneficial effects of ether on the nervous system, brain and psycho-emotional state are undeniable. The fresh, woody aroma of cedar oil for sleep is good for use in an aromatherapy aroma, and this procedure, carried out in the bedroom before rest, will help restore the body's immune forces.

Cold inhalations with cedar ether are useful both at home and at work: a couple of drops on a handkerchief or napkin, inhale for several minutes throughout the day.

Scents for a good night's sleep

Hi all! Every person has experienced insomnia at least once; they want to sleep, but cannot fall asleep; this may be due to various factors. For example, if you have an important meeting, exam or special event tomorrow. Conflicts at work or in the family, overexertion, stress, chronic fatigue, overeating, alcohol. Any event, even if it is pleasant, can become the reason why a person cannot sleep, wakes up early, and this negatively affects his health. An aroma that will relieve nervous tension can help you fall asleep. Let's look at exactly what scents and essential oils will help you sleep.

If you cannot sleep due to what you have experienced during the day, a heavy load or a responsible task, or an unpleasant event, benzoin will help you. Insomnia that occurs due to depression quickly disappears thanks to bergamot essential oil. If you are too tired, which can also have a negative impact, then take If you have prolonged and prolonged insomnia, take rosemary, orange, sandalwood or cypress. When you have nightmares, scent your room with rose oil. Irritability also has a negative effect, take lavender or fir. If you feel lonely, inferior, despondent, take laurel.

You have chosen the right scent for yourself, but the question arises, how to use it correctly? There are many ways, you can apply oil to the scales and then rub it into the skin. An aroma bath will help perfectly; you can add essential oils of neroli and lemon balm. You should use warm water, not hot, and take a bath every day before bed. You can place an aroma sachet in the bedroom or smear it on the head of the bed. No essential oil should be used for more than two weeks; you need to take a break. Just remember that if insomnia is already an obsessive condition, you should definitely consult a doctor.

In any case, aromas will only help if you prepare for bed correctly. As night approaches, you need to reduce mental and physical activity. Avoid reading books that may evoke strong emotions. Don't eat too much dinner, especially right before you go to bed. It will be useful to take a walk in the fresh air in the evening; if this is not possible, then ventilate the room and do wet cleaning more often. You need to drink sedatives, such as valerian or motherwort, in extreme cases when the methods described above did not help you. But before doing this, consult your doctor.

Bergamot oil

A strong natural antidepressant, bergamot oil is good primarily for eliminating symptoms such as constant fatigue, lack of interest in life, depression and despondency. Once in the body, volatile compounds of bergamot activate the release of dopamine and serotonin, which are “responsible” for the feeling of pleasure, calmness, and confidence.

Aromatherapy with bergamot looks like this: in the morning - a shower with gel and shampoo enriched with this ester (2-3 drops per single portion of the product), throughout the day - periodic cold inhalations (aroma sachet or medallion) and tea flavored with bergamot, and in the evening - a warm bath and aromatherapy session (3-5 drops in aroma lamp). You can supplement the therapy with aroma combing: apply a few drops to the teeth of a wooden comb, comb your hair for about five minutes in different directions. In the morning, this procedure will provide your hair with additional protection from damage and loss, and at night it will relax the body, strengthen the hair, make it stronger and thicker.

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1. There is no need for bright lights in the bathroom. Dim the lights or use unscented candles instead of electric lights. You can turn on soothing music, sounds of nature, or special compositions for falling asleep. This is a great way to prepare your body and mind for a night's sleep.
2. Choose a scent that you really like. Fragrance oils can affect different people differently. Therefore, from the list above, select oils whose smell, at a minimum, does not irritate you.
3. Instead of a hot bath, which is more energizing than relaxing, try a warm bath. While the bath is filling, add 2-3 drops of the selected oil to it, placing the container with it under running water. This will help distribute it evenly. Essential oils do not dissolve in water. But you can mix them with milk, cream, alcohol or honey before adding them to water. In this form, the oil is guaranteed not to cause skin irritation or burns.
4. Enjoy a bath with essential oil for 5-10 minutes and then rinse with water. If you want to use soap or shower gel, it must be unscented. The same applies to the cream you might want to use after your bath. Remember not to mix the scents of essential oils and detergents or cosmetics.
5. Once you're done, dry off with a towel. After a bath with aromatic oils, it is good to use talc on the body. It regulates temperature well and prevents the body from overheating during sleep. In addition, talc will help keep you feeling fresh throughout the night.

Essential oils for children

Increased activity and excitability, anxiety before performances or tests at school sometimes cause sleep disorders in children. What essential oils can be used for aromatherapy for children? First of all – citrus fruits. Tangerine, lemon, orange will muffle anxiety, calm you down, and give you confidence. For better sleep, the bedroom is scented with lavender, lemon balm, bergamot (the number of drops is half that for adults). It makes sense to add 2 drops of chamomile and 1 drop of lavender oils to the bath. The same blend is suitable for a massage procedure.

Contraindications for the use of essential oils include acute and chronic illnesses, individual sensitivity, and uncertainty about the high quality of the oil.

The safest esters for children are esters of lavender, rose, chamomile, and sandalwood. They relax, calm, promote balance and peace.

Base ingredient: peppermint

Order from the pharmacy for oral administration:

Place 2 drops of essential oil under your tongue in the morning, afternoon and evening.

To spray in a room, mix:

• Lemon essence
• Peppermint essential oil
• Basil essential oil
• Scots pine essential oil

Diffuse essential oils that calm the nervous system using a diffuser in your living space for 1 hour in the morning and afternoon.

For external use, mix:

• Ho tree essential oil 1 drop
• Thyme essential oil with linalol 1 drop
• Basil essential oil 1 drop
• Scots pine essential oil 1 drop
• Black spruce (larch) essential oil 1 drop
• Arnica oil 5 drops

Lubricate the spine area with a mixture of essential oils to relax the nervous system 3 times a day for 10 days.

Additional recommendations:

Fatigue - a message from the body marked “important” deserves special attention. Despite the fact that fatigue is not always a symptom of any pathology, it is quite often a reaction to prolonged or repeated stress, and also indicates a need. Next, you will find out which essential oils that calm the nervous system will help with excessive irritability.

Next, you will find out which essential oils that calm the nervous system will help with excessive irritability.

How to use

Aroma lamp, aroma stone

Aromatizing a room using an aroma lamp or diffuser is the most traditional way of using essential oils. The standard rules for the procedure are simple: pour water into the lamp, add a few drops of oil (or aroma mixture), light a candle and enjoy the fragrance for 15-20 minutes. Of course, when using oil for sleep after an aroma session, activity, physical and emotional stress are excluded - it is better to do it immediately before going to bed.

An aroma stone affects a smaller space than an aroma lamp, so the algorithm for its use is slightly different: drop a few drops of ether on the stone and place it on the bedside table. There is no need to control the time - the ether itself will evaporate after an hour or two. The aroma stone produces a weaker, almost inaudible odor, so the effect may not be immediately noticeable.

Important! It is recommended to use one scent or mixture for no longer than 2 weeks, then you should change the oil to another.

Aromatic baths

After the aroma bath they do not wash or even dry themselves, so it is better to take a hygienic shower before it. And to make an aromatherapy bath, you need to first mix the selected oil or aroma composition with an emulsifier:

• honey;
• cream (yogurt, kefir);
• red wine;
• soak in salt (sea or regular table salt).

The main condition is a comfortable temperature: a bath that is too hot will not relax you, but on the contrary, it will excite you. Aromatic baths can be taken daily, every other day or once a week - as desired.

Massage with essential oils

Regular massage with oil (and even self-massage) gives miraculous results: muscles relax, thoughts and worries “evaporate” from the head, emotions are replaced by peace and tranquility. Adding essential oils to massage products greatly enhances the effect and promotes the rapid onset of deep and restful sleep.

Massage, in the absence of a specialist, can be done independently, kneading tense muscles, joints, head and face. But foot massage deserves special attention, because thousands of nerve endings connected to all organs and systems are concentrated there. It wouldn’t hurt to take a hot foot bath first to steam and relax your feet (5-6 drops of any relaxing oil in the water, time 10-15 minutes). Then walk on the massage mat or knead your feet with your hands: first, light stroking movements, then massaging in a circular motion with pressing on some points, then reducing the pressure in the reverse order.

Homemade recipe for a relaxing massage mixture:

• 15 ml of base (almond, apricot, peach or grape seed oil);
• 2-3 ml wheat germ oil;
• 3 drops each of ylang-ylang, chamomile and lavender esters.

It is better to store the mixture in the refrigerator and heat it before use.

Oil recipe for relaxation and sound sleep

The perfect combination of oils to help relieve tension and push aside the worries of the past day. Use 100% natural lavender essential oil and pure unrefined coconut oil.

Ingredients

• 3 drops pure lavender oil
• 1 teaspoon coconut or almond oil

Preparation

Mix lavender oil, coconut oil or almond oil in your palm. Before going to bed, apply the mixture to your neck, along your natural hairline, and to your wrists and massage gently. Apply the mixture of oils to clean feet and perform a self-massage. To relieve stress before bed, it is recommended to prepare a foot bath with lavender essential oil.