Using Aromatherapy for Stress and Insomnia
Aromatherapy May Help with Insomnia, Anxiety, and Stress
Historically, many essential oils have been valued for their ability to relieve anxiety, tension caused by stress, insomnia, and similar issues. A partial list of some oils generally regarded as calming, relaxing, uplifting (but not stimulating), or stress-relieving include:
~ Atlas Cedarwood
~ Clary Sage
~ Geranium
~ Lavender
~ Lemon Balm
~ Mandarin
~ Petitgrain
~ Rose
~ Ylang Ylang
Sleeplessness and Insomnia
There are several studies in which aromatherapy was used to alleviate sleeplessness in hospital patients. In Tisserand’s study (1), some essential oils, including lavender, marjoram, geranium, mandarin, and cardamom, were used in a hospital to help patients get to sleep. The oils were used in place of sedatives, and were found to be quite effective. Other studies have also shown the sedating effects of lavender when used for hospital patients (2,3).
More Info: Health Database: Insomnia >>
Health Database: Fatigue >>
Health Database: Stress >>
Two of the chemical components of lavender (Lavendula augustifolia), linalol and terpineol, were found to have a depressing effect on the central nervous system (4). This essential oil has long been regarded as having calming and relaxing effects.
Stressful Situations & Anxiety
Inhalation is the most rapid method of absorbing essential oils. This method of essential oil application allows the effects of the essential oil to be experienced in two ways: the oil is absorbed into the body through the respiratory system, and the aroma of the oil is perceived and analyzed by the olfactory system and the brain. In one study, orange (Citrus sinensis) essential oil diffused into the air was found to have a relaxing effect on people in a dentist’s waiting room, as compared to the control group who sat in the waiting room with no diffused odors (5). Women in particular reported feeling lower levels of anxiety and more positive mood when exposed to the orange oil.
Related Article: Using Aromatherapy for Emotional Health >>
Lavender oil has been found to increase the alpha power, measured by EEG, in those who inhaled a 10% lavender solution for 3 minutes (6). The increase in alpha power was interpreted as an increased state of drowsiness. Alpha waves dominate the EEG trace in normal adults who are in a relaxed state. In the study, the individuals receiving the lavender treatment had lower anxiety scores and were more relaxed.
More Info: Health Database: Anxiety >>
In a randomized, controlled trial in Ireland, it was found that long-stay neurology hospital patients felt less psychological distress and had improved mood scores with aromatherapy treatment (7). Essential oils used in this pilot study included lavender, tea tree, and rosemary.
Take an Aromatherapy Break
In times of stress, a few deep breaths while inhaling a soothing essential oil may produce an almost immediate sense of calm. Essential oils are very portable and versatile, and can be used at home or away. For a quick and simple application, put a drop of a single essential oil or a blend onto a tissue and inhale. An aromatherapy massage (with appropriate essential oils diluted in a massage oil or lotion base) gives the combined benefits of massage therapy and aromatherapy.
Aromatherapy Recipes for Insomnia:
"Unwind" Aromatherapy Bath Salts
Aromatherapy Recipe for Insomnia
References
1. Tisserand R. 1988. Lavender beats benzodiazepines. International Journal of Aromatherapy. 1(1) 1-2.
2. Henry J, Rusius C, Davies M et al. 1994. Lavender for night sedation of people with dementia. International Journal of Aromatherapy. 6(2) 28-30.
3. Hudson R. 1996. The value of lavender for rest and activity in the elderly patient. Complementary Therapies in Medicine. 4(1) 52-57.
4. Atanassova-Shopova S, Roussinov K, Boycheva I. 1973. On certain central neurotropic effects of lavender essential oils. II. Communications: studies on the effects of linalol and of terpineol. Bulletin of the Institute of Physiology. 55:149-156.
5. Lehrner J, Eckersberger C, Walla P, Potsch G, Deecke L. 2000. Ambient odor of orange in a dental office reduces anxiety and improves mood infemale patients. Physiol Behav. 71(1-2):83-6.
6. Diego MA, Jones NA, Field T. et al. 1998. Aromatherapy positively affects mood, EEG patterns or alertness and math computations. Int J Neurosci. 96: 217-224.
7. Walsh E, Wilson C. 1999. Complementary therapies in long-stay neurology neurology in-patient settings. Nurse Stand. 13: 32-5.
