In 2020, data from a National Health Interview Survey found that 14.5% of adults had trouble falling asleep most days. The number of adults who had a hard time falling asleep increased as family income and educational attainment decreased. Additionally, the percentage continued to increase as family income decreased and the place of residence became more rural.
The American Academy of Sleep Medicine recommends seven to eight hours of sleep per night for optimal health. Over 25% of adults do not meet this recommendation on a regular basis. If you have a hard time falling asleep, that decreases your ability to get a sufficient amount of sleep per night. Sometimes, it is difficult to relax, and that can be the result of an irregular circadian rhythm. Instead of resorting to sleeping pills, since they have a long list of side effects, you may want to consider experimenting with the bedtime balm in this article.
Does Lavender Promote Sleep?
One study compared the effects of lavender and sleep hygiene versus sleep hygiene alone on sleep quantity and quality. The goal was to determine if participants experienced a sustained effect two weeks after the study. Study authors noted that the lavender and sleep hygiene group demonstrated better sleep quality at the two-week follow-up. Additionally, study authors noted that the lavender group woke up feeling more refreshed.
Several studies indicate that inhaling lavender aroma may help reduce anxiety. Scientists have found similar results for lavender’s effectiveness in treating depression. Lavender essential oil is also popular in aromatherapy because of its ability to promote relaxation and sleep. Some studies found that the use of lavender oil for aromatherapy improved sleep quality not only in people without sleep or mental health disorders, but also in people with depression, insomnia, and anxiety. Inhaling lavender essential oil’s aroma may also increase the time spent in deep, slow-wave sleep.
Some research indicates that lavender may have a calming effect on the central nervous system. For this reason, lavender may benefit people who experience circadian rhythm disorders or occasionally sleeplessness.
Where Do You Apply The Bedtime Balm?
Once you make the bedtime balm, apply a small amount to your wrists, collarbones, or temples when you get ready for bed. It is unclear how quickly the sleep balm works. It usually depends on how sensitive you are to the aromas in the balm. For the average person, it may start to calm you down and promote sleep in about 15-30 minutes. As with any natural remedy, though, it may take a few tries for it to be effective. Continue using it and experiment with different placements. Lastly, before we give you the recipe, make sure to do a small patch test on your arm and see if you have a reaction within 24 hours.
DIY Bedtime Balm
Ingredients:
- 1.5 ounces beeswax pellets
- 2 tablespoons coconut oil
- 2 teaspoons sweet almond oil
- 10 drops frankincense essential oil
- 10 drops myrrh essential oil
- 8 drops cedarwood essential oil
- 6 drops vetiver essential oil
- 6 drops lavender essential oil
Instructions:
- Melt the beeswax and coconut oil in the top of a double boiler or in the microwave in a heat-safe bowl.
- While those ingredients are melting, prepare your lip balm containers to be filled.
- Once the beeswax and coconut oil are melted, pour in the sweet almond oil and stir to combine. Make sure there are no lumps in the mixture.
- Let the mixture cool for about a minute and then add the essential oils. Stir until fully incorporated.
- Pour the mixture into the containers and allow it to cool and solidify at room temperature. When fully cooled, the balm is ready to use.
- To use, apply a small amount to your temples, wrists, collar bones, or back of your neck. You can even place a small amount on your pillow to help you sleep.
Vincent Stevens is the senior content writer at Dherbs. As a fitness and health and wellness enthusiast, he enjoys covering a variety of topics, including the latest health, fitness, beauty, and lifestyle trends. His goal is to inform people of different ways they can improve their overall health, which aligns with Dherbs’ core values. He received his bachelor’s degree in creative writing from the University of Redlands, graduating summa cum laude. He lives in Los Angeles, CA.
