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Diffusing Essential Oils in the Bedroom

We’ve all heard how beneficial a good night’s sleep is for our overall health and wellbeing.  But many people struggle with getting good rest.  They struggle with falling asleep, staying asleep, and feeling tired during the day.  Looking at your sleep hygiene can show you where you might be able to make the changes necessary to improve your sleep quality.

According to this Sleep Foundation article, there are things to do to put yourself in the best position to sleep well each and every night.  One way to help in optimizing the bedroom is to diffuse an essential oil that assists with relaxation.  Lavender (Lavandula angustifolia) is a common oil used to promote relaxation. 

What is essential oil diffusion?  Essential oil diffusion is the process of dispersing essential oils so that their aroma fills a room or an area with the natural fragrance.  A safe and easy diffuser to use is an ultrasonic diffuser which uses water and ultrasonic waves to diffuse the essential oils into the air.  These diffusers come in a variety of sizes and prices.

To use, you simply add tap water (usually to a line), add drops of the essential oil, cover and turn on.  For the best results, diffuse in the bedroom prior to going to bed (30 minutes) and then turn the diffuser off.  Our brains will start to get familiar (olfactory fatique) with the aroma and it will cease to be beneficial after a long exposure, so running the diffuser all night will not add benefit.

Some essential oil blends that are safe for everyone (age 5+):

Restful Sleep
5 drops of Bergamot (Citrus bergamia)
1 drop of Roman Chamomile (Chamaemelum nobile)
1 drop of Ylang Ylang (Cananga odorata var genuina)
1 drop of Cedarwood Atlas (Cedrus atlantica)

Good Breathing Sleep
2 drops Black Spruce (Picea mariana)
2 drops Norway Pine (Pinus resinosa)
2 drops Mandarin (Citrus reticulata)
2 drops Lavender (Lavandula angustifolia)

For more information on oils that are effective and safe, custom blends, etc. please reach out to set up a consultation.

Molly Messmer, LMT, CA is a licensed massage therapist, and a trained certified aromatherapist (since 2016) and has over 400 hours of study and practice with essential oils.  Molly is a professional member of both NAHA (National Association for Holistic Aromatherapy) and AIA (Alliance of International Aromatherapists).  Her massage practice and product line of therapeutic and holistic body butters are in Sequim, WA.  She consults with aromatherapy in person and virtual.

All statements made have not been evaluated by the Food and Drug Administration.  The efficacy of these statements has not been confirmed by FDA-approved research.  These statements are not intended to diagnose, treat, cure, or prevent any disease.  All information presented here is not meant as a substitute for or alternative to information from health care practitioners.  Please consult your health care professional about potential interactions or other possible complications before using any product.

Copyright:  Molly Messmer LMT 2022

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