Do you know…………… Sleep is regulated by two body systems: sleep/wake homeostasis and the circadian biological clock. According to the National Institutes of Health, our body clocks regulate our body’s circadian rhythms; the patterns of physical, mental, and behavioral changes,

Essential Oils for Goodnight Sleep

including sleep patterns, regulated by body temperature, hormone secretion, and external factors like light and darkness. Our body’s master clock is located in a part of the brain’s hypothalamus called the suprachiasmatic nucleus (SCN), which receives light information from the retina in the eye and sends the information to the parts of the brain, and the gland that releases the sleep hormone, melatonin, which gets suppressed by light. Circadian rhythm causes the level of wakefulness to rise and dip throughout the day. Most people feel the strongest desire to sleep between 1:00pm and 3:00pm (the post-lunch, afternoon nap) and then again between 2:00am and 4:00am, that can vary from person to person.

There are five stages of sleep: stage 1, 2, 3, 4 (Non-REM), and 5 is REM (rapid eye movement) sleep, according to the American Sleep Association (ASA). Over the course of the night, the body will go through this five-stage cycle four to six times, spending an average of 90 minutes in each stage. Stage 1 is considered light sleep, and it is easy to wake someone. Our eye movements stop, and brain waves slow in stage 2. However, stages 3 and 4 are referred to as deep sleep. In REM sleep, the sleeper experiences dreams. Each stage of sleep serves a unique restorative function, including muscle recovery, hormone regulation, and memory consolidation.

According to Chinese medicine, it’s not only how much sleep you get that matters, but also

                 Circadian Biological Clock

at what time do we sleep? In Chinese medicine, energy or qi, moves through the body’s meridians and organs in a 24hour cycle. Every two hours the qi (or energy) is strongest within a particular organ and its functions within the body. A bedtime of 10:30pm (at the latest) is advised so that you are asleep by 11pm when the Liver and Gallbladder start to regulate qi, process emotions, balance hormones and detoxify the body. From 11 PM – 3 AM, the Liver and Gallbladder is active which is most important for maintaining health, especially as we age. Any disharmony in our physical body, is tied to our emotional state.

Aromatherapy is a good way to promote relaxation that can help get our bodies into a restful state ready for sleep. Aromatherapy is a form of alternative medicine with the use of Essential oils from plants to heal the mind, body, and soul. Essential oils smell pleasant and making specific essential oils scent part of bedtime routine, can help train our mind with falling asleep. Not only do essential oils with a sedative effect promote sleep, but they can also diminish anxiety, lower blood pressure, and relieve stress that builds up throughout the day. Many people prefer to use essential oils, because they’re natural and don’t create the common side effects of drowsiness and other health risks associated with many conventional sleep medications. Though, more research is still needed regarding essential oils and sleep, the studies done so far do suggest that using essential oils before bedtime can help alleviate mild sleep problems. Can apply them in a variety of ways: through a diffuser, or apply topically mixed in a cream or a carrier oil, or spritzed on, or in a room spray. Effective Essential Oils to alleviate sleep problem are:

Lavender

Ylang ylang

Valerian

Roman Chamomile

Cedarwood

Rose

Frankincense

Recipe for Sleep Blend: 5ml

Mix 10 drops of Lavender Essential Oil and 5 drops of Cedarwood Essential oil in a 5 ml euro glass bottle, add 5ml sweet almond oil, cap it, mix, and label. Apply and massage 4-6 drops to sole of feet and neck at bed time.

 Recipe for Diffuser:

Diffuse 2 to 4 drops each of Lavender, Cedarwood, and Valerian Essential Oils in an essential oil diffuser at night during bed time. Most diffusers have a timer or automatic shut-off so you can let it run as you fall asleep without any worries.

Try following these simple steps for bed time preparations to reset sleep cycle and help you fall asleep:
Set a consistent bed time routine

Keeping sleep schedule

Avoid alcohol, nicotine, caffeine close to bed time & early evening to prevent stimulating the body

Don’t exercise close to bed time, ideally 4-5 hrs gap

Schedule 30mts wind down period before sleep:

Dim the lights
Read relaxing book
Listen to soothing music
Avoid late meals

Consult your medical provider

Sweet dreams. Om healing………………Uma