Essential Oils for Sleep
Insomnia affects almost everyone at some time in their life, but for many it can be a chronic problem, affecting their waking hours with symptoms like fatigue, trouble concentrating, low mood, and poor memory. Some common causes for insomnia include anxiety, depression or other mental health disorder, hormonal imbalances, physical pain limiting the ability to find a comfortable sleeping position, medication or substance use, chronic stress, shift-work, poor sleep hygiene, and the list goes on and on.
Common self-prescribed sleep aids include sedating antihistamines, melatonin, or herbal supplements. Each of these should be discussed with your healthcare provider first. Prescription sleep aids include short-acting benzodiazepines that bind to GABA receptors, inhibiting wakefulness. Though they can be effective at promoting sleep, they can result in dependency and daytime side effects. Other prescription options include sedating antidepressants that work by blocking wake-promoting neurotransmitters like serotonin, norepinephrine, and histamine. The effectiveness of each of the above mentioned treatments depends largely on the underlying cause of the insomnia.
For patients with insomnia, I often discuss incorporating inhaled essential oils as part of a sleep hygiene routine. Lavender essential oil is one of the most studied, and has consistently been found toimprove sleep quality, sleep quantity, quality of life, and mood. The active constituents are linalyl acetate and linalool but how they’re working is not clearly understood. Some studies have found that lavender essential oil increases melatonin levels in the blood, as well as 5-HT and GABA in the brain, neurotransmitters that promote calm, rested states. Using the same fragrance for sleep engages our olfactory sense as part of a sleep routine that helps create a distinction between waking/alert hours and calming/restful evening hours.
Choosing the right essential oil blend is highly personal, I recommend people start with lavender and add in items like Sandalwood, Sweet Orange, Chamomile, and Valerian. Stimulating aromas like Mint, Rosemary, and Citrus should be avoided in calming formulas.
As your naturopathic doctor I can work with you to construct a comprehensive treatment plan that fits with your day to day life. Let me work with you to create a plan that’s more than just a prescription. I can combine lifestyle changes with evidence informed natural therapies, including essential oils, to enhance results.
Dr. Amy Pelletier, ND
Call Tandem Clinic at 604 670 0590 or schedule online here
*The content of this article is not a substitute for personal and professional medical advice, diagnosis or treatment. Insomnia can be caused by a wide range of health conditions that warrant further investigation by your doctor. Consult with your healthcare provider before starting any new healthcare plan.
References
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Chawla, J. (2020, January 05). Insominia. Medscape. //emedicine.medscape.com/article/1187829-overview#a2
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