We spend a significant portion of our lives sleeping, so there’s no denying how important it is to ensure each and every time you fall asleep you achieve a quality night’s rest. To help you improve your sweet dreams, we share how to create your very own DIY lavender sleep spray.
There’s a number of different factors that can affect your quality of sleep, from the suitability of your mattress, to the quality of your pillow, and the bed linen you choose. But, did you know that scent can also impact your sleep? In addition to ambient light and sound, scent can play a major role in getting you to sleep, while also improving the quality of your rest.
For obvious reasons, burning a beautifully scented candle throughout the night isn’t the answer — but spritzing your pillows and bed linen with a lavender sleep spray could be the solution to those restless nights. Luckily, its pretty easy to make your very own sleep spray — all you need is a mix of essential oils blended together.
“Essential oils slow down activity in the nervous system with their proven sedative action, reduce stress levels and promote relaxation,” explains Pat Princi-Jones, In Essence Aromatherapy Expert and Author of A Scented Life (Buy on Amazon, $18.86) “A few drops of lavender on your pillow, indulging in a scented bath or applying soothing oils to the body before going to bed help improve sleep quality.”
How to Make A DIY Sleep Spray
- 100 ml spray bottle
- 3 drops lavender essential oil
- 3 drops chamomile essential oil
- 3 drops of mandarin essential oil
- Add the essential oil drops to the spray bottle
- Top with cool water
- Shake vigorously before each use
- Spray away from the eye area
Why You Should Use Lavender
“Lavender is effective in improving symptoms including restlessness, disturbed sleep, and somatic complaints as well as having a beneficial influence on general well-being and quality of life, and there is scientific research to back this up,” explains Dr Carmel Harrington from Sleep For Health.
“From its positive psychological effects, it is thought to be therapeutically effective due to physiological effects of the inhaled lavender volatile compounds which act via the limbic system, particularly the amygdala and hippocampus, calming and reducing feelings of stress,” explains Dr Harrington.
How to Get a Good Night’s Sleep
There’s a number of different factors that can impact your quality of sleep, and the best way to ensure you achieve a good night’s sleep is to be more mindful of these factors.
Not only does ensuring you have the most suitable mattress and pillow have a major impact on your rest, but so does your home environment and overall lifestyle.
“Practicing a relaxation or meditation exercise, or using some aromatherapy is a great way to prepare the body and mind for sleep and will often assist with initiating and maintaining sleep,” says Dr Harrington. “Restorative yoga can also work well to calm the mind and put us in a good place for sleeping well.”
This article originally appeared on our sister site, First For Women.
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