Aromatherapy and Body Clock for Sound Sleep
A Lovely Monday Morning to You All!
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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

                          Circadian Biological Clock

behavioral changes, including sleep patterns, regulated by body temperature, hormone secretion, and external factors like light and darkness. Our body’s master clock is 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 is not only how much sleep you get that matters, but also at what time do you 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 and mental state.

Aromatherapy is a good way to promote relaxation that can help get your body into a restful state ready for sleep. Aromatherapy is the science and art of using Essential oils to heal the mind, body, and soul. Essential oils are pure, natural, concentrated, volatile, aromatic, liquid extract from different parts of plants. Making specific essential oil (s) aroma a part of bedtime routine, can help train our mind with falling asleep. Not only do essential oils with a sedative property 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 are natural and do not 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 to moderate sleep problems. Essential oils can be used in variety of ways; in a diffuser, or can be applied topically mixed in a cream or a carrier oil, or spritzed on, or in a room spray. Following Essential Oils could be used to alleviate insomnia due to stress, depression, headache, fatigue: Cedarwood, Clary sage, Frankincense, Geranium, Lavender, Roman Chamomile, Rose, Sandalwood, Sweet Orange, Valerian, Ylang ylang

Try following these simple steps for bedtime preparation to reset sleep cycle and help fall asleep:
* Set a consistent bedtime routine

* Keeping a set sleep schedule

* Avoid late meals, ideally 2-3 hrs. before bedtime

*Do not exercise close to bedtime, ideally 3-4 hrs. gap

*Schedule 30mts wind down period before sleep:

Dim the light
Read relaxing book
Listen to soothing music

*Avoid alcohol, nicotine, caffeine close to bedtime & early evening to prevent stimulating the body

*For chronic insomnia, consult your medical provider
Sleep Blend: 5ml

Mix 10 drops of Lavender essential Oil and 5 drops of Roman chamomile essential oil in a 5 ml euro glass bottle, top with 5ml sweet almond carrier oil, cap, mix, and label. Massage 6-8 drops onto feet and neck at bedtime.

Diffuser Blend:

Diffuse 3 to 4 drops each of Lavender, Cedarwood, and Orange Essential Oils in a diffuser at night during bedtime. Most diffusers have a timer or automatic shut-off, so you can let it run as you fall asleep without any worries.

Sweet dreams!

Om Healing………..Uma
(Founder of AromaWellness)
to order .visit aromawellness.net
Call 414-793-8645, to schedule your consultation appointment
combined with Reiki & Chakra Healing