Snoring: Doctor explains how to sleep better at night
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Two plant oils – known for their aroma – could be the best ingredients to add to your bedtime routine. Are you looking forward to seven or more hours of sleep? Notably an essential oil, derived from a plant, chamomile – specifically Roman chamomile – can help ease feelings of anxiety, the Sleep Foundation noted. If you fail to fall asleep due to intruding and persistent thoughts, ranging from an argument you had recently to your work performance, Roman chamomile could help ease anxious thoughts.
As a result, if anxiety has been keeping you up at night, an aroma of chamomile might just calm you down, helping you to fall into a slumber.
The essential oil, after all, is considered “one of the best essential oils for sleep”.
The other one being lavender essential oil, which comes from a purple flowering shrub.
Lavender works by calming the nervous system, primarily due to the chemical compounds linalool and linalyl acetate.
There has numerous research studies supporting the notion that lavender can aid sleep.
For example, researchers from the University of Southampton evaluated the effectiveness of lavender on those who suffered from insomnia.
Insomnia is defined by the NHS as regularly having difficulty with falling sleeping, waking up several times during the night, and still feeling tired after waking.
Other signs might include waking up early and not being able to go back to sleep, feeling irritable during the day, and struggling to concentrate.
In the research project, participants were exposed to either lavender or sweet almond oil as a control.
During the four-week study, sleeping habits were observed before the introduction of essential oils and during the use of lavender and sweet almond oils.
Each group experienced one essential oil, followed by a washout period, before trying the next essential oil.
The results revealed that lavender “created an improvement” in sleeping outcomes.
“Women and younger volunteers with a milder insomnia improved more than others,” the researchers added.
However, a “larger trial is requires to draw definite conclusions”, as there were only 10 participants in the experiment.
Regardless, the Faculty of Nursing in Turkey documented the effects of lavender aromatherapy on sleep quality on patients.
A total of 60 patients in coronary intensive care units were involved in the trial.
Informed about the study, the participants filled out a questionnaire about their sleep quality.
Patients in the intervention group were then given two percent lavender essential oil to inhale for the next 15 days.
The other patients were not given any essential oil, but both groups completed the questionnaire again after the trial.
Data analysis revealed a “statistically significant” difference in the sleeping quality, in favour of the group exposed to lavender essential oil.
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