28 September 2021 | Conseil du bien dormir
Essential oils can help sweeten our night by helping us to relax and opening us up to the world of dreams. To make the most of their benefits, follow the advice of Michèle Clément-Pralong, FMH doctor and trainer at the French-speaking aromatherapy school.
1 return to when it began.Think about why and when did your sleep disorder begin? Is it due to a temporary difficulty - a stressful period or traumatic event such as illness, death of a loved one or dismissal? Or has this been a problem for years? This will help you find a single or combination of essential oils that are right for you. 2 choose the right plant.Roman chamomile, or Noble Chamomile, is superior for combating stress, anxiety and nervousness. Petit Grain obtained from the distillation of the leaves of the Bitter Orange tree has the same virtues. Rose geranium allows you to regain confidence and optimism. It will be your ally in times of stress and will 3 when in doubt, bet on fine lavender (or true lavender).The soothing properties of Lavender make it an essential classic for relaxation. From muscles to nerves to your mind, nothing can resist its relaxing power and delicate scent. For its use, see the following point. 4 make the right moves.The best way to use the oils is to apply them to the skin. Dilute your oil or essential oil combination - three to five drops in a teaspoon of neutral vegetable oil. The organic sunflower or sesame oil that you use in cooking will do just fine! Use this preparation to massage your stomach. Your children can also benefit (see box): massage their feet while you tell them a story, for example. In less time than it takes to finish the story, they will slip peacefully into dreams! The only risk you run is that they'll take a liking to it ... | 5 Create a relaxation environment.Dim the lights, store your phone and tablet out of the room, prepare your favourite essential oil and switch on your diffuser (you will easily find it in supermarkets or in organic stores) half an hour before you go to bed. Relaxation is guaranteed! Sweet Orange and Bergamot bring about good humour and optimism and are perfect for use in diffusers. 6 Use only the best organic essential oils.The essential oil obtained by mechanical extraction, steam stripping or distillation, is a concentrate of the aromatic compounds of a plant. Unfortunately, the extraction process has the same effect on pesticides. "They are found in tenfold quantities in non-organic essential oils," warns Michèle Clément-Pralong. 7 Respect your biological rhythm."The sleep train runs every 90 minutes," recalls our specialist. When you begin to yawn, it is a sign that you have entered the station. If you miss it, treat yourself to a massage, turn on your diffuser and dive into a good book to wait for the next one. This will give you a chance to catch the next one. « THE SLEEP TRAIN |
Essential oils are generally not recommended for pregnant women. The use of hydrosols is recommended during the first three months of pregnancy. One or two teaspoons of orange blossom or lavender hydrosol in a cup of hot water can work wonders. Avoid applying any pure essential oil to your skin. If you want to put it in your bath, use milk, coffee cream or vegetable milk as a solvent, which allows the oils to dissolve in the water.
TWO RECIPES TO HELP SWEETEN YOUR NIGHTS
Massage oil version :
In a small dish, prepare the following four essential oils :
Pure Lavender: 5 drops
Bourbon Geranium: 2 drops
Petit Grain Bigarade: 2 drops
Roman Chamomile: 1 drop
Add two teaspoons of vegetable oil to the essential oil. "This mixture is sufficient for an adult or two children. Use it to massage children's feet. For adults it is ideal for massaging the stomach," emphasises Michèle Clément-Pralong.
Diffuser version :
Add 6 to 8 drops of sweet orange essential oil or bergamot in a diffuser, which you switched on half an hour before.
