Good sleep is a basic need for any person. The quality of life largely depends on it. Lack of sleep and rest promises a huge number of problems, ranging from headaches and terrible irritation to dullness of attention, decreased performance and, of course, exacerbation of chronic diseases. In order for these problems to be bypassed, and after waking up you feel cheerful and have a positive mood, it is very important to take care of the quality of sleep. This will be facilitated not only by a balanced diet and the absence of overload, but also by essential oils — natural helpers designed to maintain human health.
Important rules for good sleep
Unfortunately, in recent years, people are increasingly faced with a phenomenon called insomnia. This disease can manifest itself in different ways. Someone is in torment for a long time and cannot fall asleep, and even counting the notorious lambs does not help; someone unsuccessfully struggles with intermittent or superficial sleep, which does not bring anyone pleasure and benefit. To restore sleep, adjust your diet as much as possible, try not to overexert yourself during the day, go to bed on time and, finally, do not engage in vigorous activity before lights out. Change your lifestyle fundamentally.
In addition, take care of the condition of the room in which you sleep. Regularly carry out wet cleaning, air the room daily, if possible, get a humidifier — now they are presented in a huge assortment at a very affordable price. Pay attention to the bed. It should not be too soft and too hard, ideally purchase a special orthopedic mattress and pillow. Before going to bed, be sure to take a walk in the nearby park or at least sit on a bench in the courtyard of your house, such passive rest is also useful. If you like to watch a movie or read a book before going to bed, stop at calm options, that is, those that will not cause you violent emotions and impressions.
By evening, reduce mental and physical stress, transfer such activities to the morning hours. Do not arrange a “holiday” of the stomach before going to bed, in no case eat sweets, salty and smoked meats, otherwise your sleep will be heavy and most likely intermittent. Try not to drink too much liquid before bedtime, limit yourself to a cup of unsweetened rosehip broth. Do not drink coffee or strong tea. If you really want to eat before going to bed, have a snack with an apple or drink a glass of kefir, but no later than 2 hours before bedtime. Do not abuse sedatives like valerian. If you feel tension or nervous exhaustion, consult your doctor first, and then turn to such drugs.
Essential oils for relaxation and sleep
Quality sleep and rest is subject to essential oils only if you follow the above rules. If you like to eat a hearty meal at night or watch a horror movie before bed, fragrant liquids will not help you. Essential oils can be used in many ways, such as taking an aromatic bath, getting a massage, or enjoying the soothing scent coming from an aroma lamp. Aroma pendants also contribute to good sleep — by the way, you can easily create them yourself at home.
If you need calm and quality rest after a tiring day at work, resort to essential oils of chamomile, damask rose, hops, patchouli, lavender or lemon balm. These oils will give peace of mind and relieve nervous tension. In addition, they minimize physical fatigue, especially when used during a massage. If you are a hostage to severe stress or are in a state of depression, try turning to bergamot essential oil. It will drive away bad thoughts and set you up in a positive way.
If you find it difficult to fall asleep or wake up frequently during the night, charge an aroma lamp with cypress or juniper essential oil. If during the day you feel like out of your “plate” or it seems to you that the whole world has turned its back on you, take a bath with neroli or mandarin essential oil before going to bed. Whether you’re a dancer, a driver without a car, or a salesperson who has to stand on his feet during the day, try oils for deep relaxation and relaxation. Aromatherapy experts include frankincense, clary sage, and ylang-ylang.
If you had to be nervous before going to bed or you are in an irritable state, resort to the aromas of essential oils of anise, wormwood or rose. By the way, the latter is effective if you have nightmares in a dream for a couple of days. If you are prone to increased levels of anxiety, are lonely, or cannot find mutual understanding with your soulmate, massage by adding a few drops of fennel or peppermint essential oil to the base oil. Remember that essential oils can cause an allergic reaction, so take care of the test in advance.
Features of aromatic massage
Everyone knows that massage is a great way to calm and relieve tension. It also prepares for sleep, making it deep and sweet. Before starting the massage, be sure to take a warm shower or bath. Prepare a fresh mixture, take any carrier oil and add a few drops of the required essential oil. In order not to overdo it with a fragrant liquid, which can adversely affect the general condition or even cause a headache, nausea or vomiting, read the instructions for using the oil, as a rule, it is included in the packaging attached to the bottle.
If there is no assistant who could carry out a full body massage, pay special attention to the feet. It is known that there are more than seven dozen nerve endings on the human foot, which, in turn, are responsible for the state and functioning of internal organs and systems. And, by the way, on the Internet and in specialized literature, you can find a manual that tells clearly in the form of a picture where this or that point is located. Familiarize yourself with it and proceed to a foot massage. Do not make too sudden movements, start with stroking and circular movements, smoothly proceed to point pressure. Over time, you will get to know yourself, learn to listen to your body, which will make the massage more effective.