INSOMNIA

ESSENTIAL OILS

Lavender. Helps relax the body; able to reduce feelings of uneasiness, stress and anxiety.

Roman Chamomile. Inhalation is a natural remedy for anxiety and general depression.137

Clary Sage. Reduces inflammation and has a calming effect.138

Ylang Ylang. May improve mood and help put the body into a more relaxed state.

Research
Researchers have discovered that one constituent of Roman chamomile works on the brain in a way similar to that of benzodiazepines, a group of anxiolytic (anxiety-reducing) drugs that include Xanax and Valium.

Home Remedy
Sleepy Time Blend. Diffuse clary sage, Roman chamomile and lavender oils by the bed at night, or rub them onto the back of your neck. These oils can also be added to a warm bath with Epsom salt, which contains magnesium and helps to calm the body and reduce muscle pain.

Background
Insomnia is the inability to fall asleep or stay asleep. As much as 15 percent of the U.S. population suffers from insomnia, with even higher percentages among older people and women. Insomnia can negatively affect energy levels, mood, work performance, quality of life and overall health. Causes of insomnia include stress and anxiety, overuse of stimulants, sugar, indigestion, pain, alcohol, lack of physical activity, restless leg syndrome, hormonal changes, sleep apnea or other medical conditions. While it may be the primary problem, insomnia could also be due to an underlying disease or side effect of a prescription medication. These essential oils are well known to promote relaxation and feelings of calm.

Suggested Supplements

» Melatonin. Helps promote sleep, best used for short periods of time. Take 1 to 3 milligrams 30 minutes before bed.

» Passionflower. Helps relax the nervous system; take 500 milligrams before bed.