Insomnia is that particular condition in which the individual is sleeping and badly, more than a real disease, and we can consider insomnia as a symptom. All people of a certain age have complained of at least one episode of insomnia in their life due to stress, worries, particular events, and so on. Insomnia becomes a problem if it persists for long periods of time. To be classified as “insomniac,” one must experience episodes of insomnia at least three times a week for a period of 3 months despite having adequate sleeping conditions.
The essential feature is the dissatisfaction linked to the quantity and quality of sleep.
The Different Types of Insomnia
- Transient insomnia (lasting a few weeks, often in correlation with stressful events and which often tend to resolve spontaneously);
- Chronic insomnia (which can persist for months or even years). The latter type is the most relevant from a clinical point of view and can be further divided into two distinct categories:
- Secondary insomnia (if it is a complication caused by other underlying pathologies);
- Primary insomnia (if not directly caused by other pathologies). Insomnia may involve difficulty falling asleep (initial insomnia), difficulty staying asleep, with early morning awakenings (terminal insomnia), or interspersed during the night (maintenance insomnia). The different characteristics may be present at the same time.
The Causes of Insomnia
The causes of insomnia are many: any stressful life episode (e.g., transfers, quarrels, bereavement) can cause episodes of insomnia. These episodes usually resolve spontaneously, but in predisposed individuals, they may experience insomnia even after the triggering event has ended.
The predisposition to insomnia is linked to various factors, such as personality: Anxious or worry-prone individuals are more vulnerable to insomnia. Fear of not sleeping, negative forecasts about lack of sleep, frustration: these and other thoughts trigger a vicious circle that can induce and perpetuate episodes of insomnia.
Behavioral factors are also very important: many episodes of insomnia arise from bad habits related to the respect of the sleep-wake rhythm (irregular hours, afternoon naps, alcohol or caffeine abuse, stressful evening activities).
No less important are environmental factors, such as too high or too low temperatures, noise, and excessive brightness.
Insomnia is also often observed in association with other medical or psychological conditions (depression, anxiety, substance abuse).
Consequences Related to Lack of Sleep
If insomnia lasts over time, it can cause interpersonal, social, and professional problems, irritability, poor concentration, anxiety, and worry about not sleeping. Cases in which chronic insomniacs experience an episode of major depression, hypertension, and heart problems are not uncommon.
Sleep Well Naturally with Essential Oils
Sleep is sacred. And when you lack it, and you have trouble falling asleep (3576 sheep, 3577 sheep), we know in advance that the next day will be complicated!
To remedy this without going to sleeping pills, which are sometimes a little harsh on the body. Aromatherapy is a good, gentle, and natural solution. Thanks to essential oils, you can get back to sleep and enjoy a restful night’s rest. How? ‘Or’ What? Well, by following our little advice.
Recipe With Essential Oils to Fight Against Insomnia
In an amber glass bottle, mix:
- 10 drops of essential oil of Marjoram with shells
- 5 drops of True Lavender essential oil
- 5 drops of Petit Grain Bigarade essential oil
- 5 ml of vegetable oil
Apply 3 to 5 drops of the mixture in massage on the solar plexus and on the wrists, before going to bed.
You can also place 1 or 2 drops directly on your pillow in order to breathe in the essential oils all night long.
This synergy can be used every night for three weeks in a row. Do not hesitate to take a break for a few days before resuming the use of this synergy.
The synergy of Essential Oils Against Insomnia and Sleep Disorders
Insomnia can significantly degrade the quality of our lives, not just for the aftermath of daytime tiredness but for anxiety that can make towards sleep. It happens that we arrive home tired after an intense day of work, and only at the thought of the night we feel invaded by anxiety. Will I sleep? How am I going to sleep?
With these worries, we await the time to go to bed. Nothing more wrong. Nature offers us numerous ways to prepare for a carefree night, wrapped in the sweetest sleep.
Aromatherapy and essential oils are an effective remedy to regain harmony and tranquility in view of rest.
Marjoram Essential Oil with Shells, The Reference Against Insomnia
The oil shells Marjoram essential is the specialist of our sleepless nights and nighttime awakenings. Thanks to its sedative and calming properties, Marjoram with shells rebalances the nervous system and helps to let go. By fighting against anxiety and nervousness, this essential oil allows peaceful and restful sleep.
True Lavender Essential Oil to Relax
If there is one essential oil known by a majority of people to help sleep, it is the true Lavender essential oil. Its muscle relaxant action relaxes the body and calms the heart rate. Your body finally relaxes!
True Lavender essential oil also acts as a complement to Marjoram, to calm the mind and complete the sedative action.
Petit Grain Bigarade Essential Oil to Let Go and Calm the Nervous System
The essential oil of Petit Grain Bitter complements the action of the two other essential oils of this synergy. Thanks to other molecules than its sisters, it acts as a nervous calming and antispasmodic. Petit Grain Bigarade essential oil will therefore prevent feelings of impatience in the muscles and involuntary movements that can keep us awake. Anguish, nervous fatigue, and insomnia should beware of this essential oil!
Precautions for Use
Before using essential oils, it is important to know certain precautions for use in order to safely benefit from their natural properties.
First of all, you can perform an allergic test. To do this, place 1 to 2 drops of the mixture, or of each essential oil, in the crook of the elbow. If, after 24 hours, your skin has not reacted, it means that you are not allergic. So you can safely use the mixture.
Seek advice from a healthcare professional in case of high blood pressure or migraines. Do not use this mixture, or any essential oil without medical advice, for pregnant or breastfeeding women, and children under 12 years old.
How to Naturally Find a Peaceful Sleep?
In addition to this synergy of essential oils, you can use a few tips before sleeping to make it easier to fall asleep and enjoy a more restful sleep. We deliver everything to you!
The first thing to do when you have trouble falling asleep is to step away from the screens. Phone, tablet, television: screens make light that can prevent our brain from understanding that it is night and that it must slow down! So if you can’t fall asleep quickly: read a good book, with dim light. Simply avoid panting thrillers. Otherwise, you will have a sleepless night to finish the book.
The second tip to fall asleep faster: make yourself comfortable in your bed, then stretch and breathe deeply for several minutes. So your body will relax, your heart rate will decrease, and you will even start to yawn before falling into a sound sleep.
Our last little tip to make falling asleep easier: create your bedtime ritual. Yes, this ritual is not just for children, and may well allow us to let go and fall asleep faster! Every evening before going to bed, create your moment of relaxation: wash your face with a washable cotton pad for a little massage, listen to a few pieces of soft music, diffuse a soothing essential oil, read a few pages of a book; in short, choose your ritual, your daily relaxation actions, to end the day calmly so that your night is soft and peaceful.