In France, 1 in 5 people suffer from occasional insomnia. In some cases, this insomnia can also be chronic and directly impact our well-being and our health in general. Many factors can cause insomnia such as noise, light, too rich a meal, or poor lifestyle for example, but the primary factor in insomnia is stress and anxiety. The essential oils of Roman Chamomile, Lavender, Bergamot or Petit Grain Bigarade, alone or in synergy, are widely used and are particularly effective in acting against various sleep disorders: difficulty falling asleep, nocturnal awakenings or even early awakenings.
This article was updated on 04/12/2023Insomnia is characterized by various sleep disorders, which can occur together or independently of each other:
Nearly 20% of the French population suffers from insomnia acute, that is to say when it lasts between a few nights and a few weeks. THE stress or theanxiety are the primary cause of occasional insomnia. Among the other causes, we also have the presence of a disruptive element (light, noise, heat), the use of screens in the bedroom, an overly copious meal, the taking of stimulants or a poor pace of life by example. Most of these factors can easily be avoided. In 6 to 9% of cases, insomnia is said to be chronic : it occurs at least 3 times a week, for more than a month. The causes of this insomnia can be chronic stress, illness, stopping treatment, etc.
Lack of sleep can affect our well-being and our intellectual functions, and cause irritability, problems with concentration, memory or mood. In more serious cases, there may be a risk of developing depression, cardiovascular disease or reduced immunity. Sleep indeed allows the body to be restored, since certain metabolic functions are activated at this time (tissue repair, secretion of hormones, establishment of neuronal connections, etc.). Without this, the body can therefore be seriously impacted. Finally, certain diseases can be risk factors for insomnia, such as diabetes, hyperthyroidism, osteoarthritis or obesity.
Everyone can be prone to insomnia and at any age unfortunately, although in infants sleep is not yet completely mature. Women are more affected than men, particularly during pregnancy, through comorbidities such as gastroesophageal reflux, increased frequency of urination or hormonal imbalances which could impact the quality of sleep. Finally, the risk of being affected by insomnia increases with age.
When you suffer from insomnia, the first reflex is to identify the cause of it. While some causes can be easily eliminated (noise, light, etc.), for others this will require initial treatment, particularly when insomnia is caused by an illness or poor lifestyle. To then help you fall asleep, a bedtime ritual can be put in place. This is where essential oils come into play. Certain aromatic molecules present in essential oils cause calming effects, relaxing, sedative and spasmolytic. This is particularly the case for some alcohols and monoterpene esters. Due to their properties, these molecules act both at the nervous level, since they promote a return to calm, but also at the muscular level, where they allow the muscles to relax.
Finally and above all, essential oils have the advantage of not causing no side effects unlike the usual treatments generally prescribed for insomnia. Indeed, hypnotics (sleeping pills), benzodiazepines, or antihistamines for example can sometimes cause addiction, dependence, drowsiness during the day, disturbances in vigilance, or even for some the opposite effect sought. i.e. annoyance or aggressiveness.
The reputation of Roman Chamomile is well established in the field of herbal medicine. Numerous studies have demonstrated that infusions made from chamomile flowers help reduce stress and anxiety, which is why it is found in all kinds of herbal teas for the evening. L'Roman Chamomile essential oil is not to be outdone since it comes from its flowering tops, and thus concentrates all the aromatic molecules responsible for its properties. More than half of its concentration is found in one and the same family of molecules: esters, with unique molecules such asisobutyl angelate, 2-methylbutyl angelate, methylallyl angelate or even isoamyl angelate. This composition gives Roman Chamomile essential oil properties calming and relaxing powerful, allowing it to calm stress but also to promote falling asleep and the quality of sleep.
Roman Chamomile essential oil is also antispasmodic and analgesic. It is widely used for pain of nervous origin, teething, digestion problems or colic, all discomforts that can prevent you from falling asleep quickly. Its versatility therefore makes it an essential oil of choice for promote sleep. It is also very well tolerated by everyone, widely used in children, and presents very few risks.
Its only fault, not to mention its price which proves that it is a rare and precious essential oil, could be its smell. It may happen that the smell of Roman Chamomile is not pleasant. In this case, another essential oil or a synergistic use will be preferred to get a good night's sleep.
Roman Chamomile essential oil can be very effective on its own to act against insomnia, but it can be interesting to combine it with other essential oils in synergy. This makes it possible to create a more complete and versatile mixture, with a different fragrance, combining numerous properties and numerous active molecules within the same ready-to-use bottle.
To fall asleep more easily, mix:
Cap (click!), homogenize then label your bottle. Your synergy is ready!
Several choices are possible depending on preferences:
YES. Adults, children over 6 years old.
NO. Pregnant and breastfeeding women, children under 6 years old.
These precautions apply under the application and dosage conditions cited above. If in doubt, ask your question on our forum and consult your doctor.
Roman Chamomile essential oil can be used alone against insomnia in pregnant women and babies, but it can also be interesting to combine it with other essential oils. The following synergy has been adapted for pregnant women and babies so that they can also benefit from the benefits of several essential oils in synergy. A vegetable oil has been added to limit any risk of irritation for sensitive skin.
To sleep peacefully, take your empty bottle, and add:
Cap (click!), homogenize then label your bottle. Your synergy is ready!
Through the skin, massage 3-4 drops of the mixture along the spine, on the solar plexus or the soles of the feet before bed. Pregnant women can also apply it to the inside of the wrists, to breathe. In addition, it is possible to place 1 drop of Roman Chamomile on the pillow.
YES. The adults, adolescents, babies over 3 months old, pregnant women over 3 months old and breastfeeding women.
NO. Pregnant women under 3 months, babies under 3 months.
Generally, remember that essential oils are FORBIDDEN for babies under 3 months and in the first 3 months of pregnancy. More details : essential oils for babies and theessential oils for pregnant and breastfeeding women
These precautions apply under the application and dosage conditions cited above. If in doubt, ask your question on our forum and consult your doctor.
The 3 main ways of using essential oils are the oral route, the cutaneous route and the air route (or olfaction). All these ways of use are accepted to act against insomnia, however the air route is generally preferred. Then comes the cutaneous route and, as a last resort, the oral route.
There dermal is the second most appropriate way of use to benefit from essential oils against insomnia. It has a dual function: on the one hand it allows the penetration of aromatic molecules into the blood circulation more or less quickly, and on the other hand to benefit from essential oils in olfaction when they are often applied to the solar plexus or the wrists for example. Finally, if we were to cite a third advantage of the cutaneous route, we could talk about the benefits that massages can provide, promoting relaxation, in synergy with the action of essential oils.
L’true Lavender essential oil, Fine or Officinale, is probably the best known, and the most used for its calming, sedative and relaxing properties. It owes its properties to the 2 main molecules it contains:linalyl acetate, an ester, and the linalool, a monoterpenol. Together, they represent approximately 60% of its composition. Lavender's reputation certainly makes it the most studied essential oil. Numerous scientific publications are therefore available proving its effectiveness, particularly on the nervous system and on insomnia thanks to clinical studies.
Other studies have made it possible to demonstrate how the aromatic molecules of Lavender act. Linalool modulates the action of certain neurotransmitters: glutamate, an excitatory neurotransmitter, and serotonin, which is involved in the feeling of happiness. More precisely, it seems that linalool acts as a glutamate antagonist, and has an inhibitory action on AMPA, NMDA, and kainate type glutamate receptors. On serotonin, it would be an inhibitor of the reuptake system. In short, the glutamate could no longer act, and the serotonin would be favored. Linalool and linalyl acetate also have an action on acetylcholine, another neurotransmitter, which this time is involved in the contraction of skeletal muscles. This therefore explains thespasmolytic and muscle relaxant effect essential oil, allowing the management of muscular tensions. It is also recognized that linalyl acetate potentiates the effect of linalool.
Finally, True Lavender essential oil presents no risk of use, subject to proper use of course, except that it can be allergenic. It can therefore be used by everyone, even the most sensitive users such as pregnant women over 3 months and babies over 3 months. For all these reasons, it is very effective and above all very appreciated for promoting sleep, provided of course that you appreciate its smell.
For adults and children aged 3 and over.
For children and babies from 3 months.
The smell of Orange blossom can bring back many memories for some people. L'essential oil of Petit Grain Bigarade does not come from the flowers of the bitter orange tree, but from the leaves. We still find this smell so characteristic and enveloping. Surprisingly, the main molecules found in Petit Grain Bigarade are the same as those in True Lavender: approximately 50% ester,linalyl acetate, and around 20% monoterpenol, the famous linalool.
The properties of the two essential oils are therefore very close, given the mode of action of these molecules, developed above. Petit Grain Bigarade essential oil is thus, unsurprisingly, recognized for its calming and sedative properties of the nervous system, analgesic and antispasmodic. So many beneficial virtues to promote relaxation and therefore falling asleep.
If his smell is very different from Lavender True, this is thanks to the many other molecules present in lower concentrations. We must not forget that an essential oil contains a good hundred aromatic molecules which, if they are not all recognized for their therapeutic properties, still contribute to the effectiveness and especially to the organoleptic quality of the oil. essential oil. So, depending on preferences, Petit Grain Bigarade essential oil can be a good alternative for people who do not like the smells of Chamomile or Lavender. Finally, it is a very safe essential oil that can be used from the age of 3 months and in pregnant women.
For adults and children aged 3 and over.
For children and babies from 3 months.
L’bergamot essential oil is part of the large family of citrus essences. Among the points in common with other essences, we find a monoterpene in the main molecule, limonene, and traces of coumarins, the bergapten. Where Bergamot stands out is with the other molecules present in high concentration:linalyl acetate, an ester, and the linalool, a monoterpenol. These two molecules are also found in the essential oils of Petit Grain Bigarade and True Lavender, and are partly responsible for the properties sedative and muscle relaxant bergamot. The latter has nevertheless been the subject of numerous scientific research on its properties on sleep, which have made it possible to demonstrate even more interesting properties.
Bergapten, although present in lower concentration (< 1%), would have the capacity toinfluence melatonin production. This molecule is known as the sleep hormone. It is in fact naturally secreted by the pineal gland after nightfall, and participates in the control of circadian rhythms (alternation between wakefulness and sleep). A study demonstrated that bergapten inhibits the breakdown of melatonin, which would have the effect of increasing the duration of its presence, and therefore playing a role in inducing sleep. Bergamot would also have the effect of increasing the production of GABA, a neurotransmitter that inhibits many brain functions, particularly involved in fear or anxiety, thus suggesting an effect anxiolytic bergamot.
Finally, thefresh and fruity smell bergamot and often very appreciated, and better accepted than other more pronounced smells. Other citrus essential oils with sedative properties can also be considered in the context of insomnia, and according to individual preferences, such as Green, Yellow or Red Mandarin, Lemon, Sweet or Blood Orange, etc. However, we must not forget that citrus essences are photosensitizing. There is no risk in using them at night, but be careful when using them for a short nap during the day: you should not expose yourself for 8 to 12 hours after application.
For adults and children aged 3 and over.
For children and babies from 3 months.
In broadcast, diffuse in the bedroom, 10 minutes before bedtime.
Although its smell is not unanimous, theshell Marjoram essential oil is very often used for difficulty falling asleep and other sleep disorders. Its alcohols and monoterpene carbides (terpinen-4-ol, sabinene in particular) make it a very relaxing, whether at the nervous or muscular level. Shelled Marjoram does indeed have an action neurotransmitter inhibitor responsible for the excitement. It also acts on calcium channels and disrupts muscle contractions, which allows general appeasement. It is also euphoric, so it is indicated in cases of overwork or anxiety which can lead to insomnia.
Although it is part of the Origanum genus, it does not present the contraindications generally linked to other Oreganos. On the contrary, it is very flexible in use, and authorized from the age of 3 months and for pregnant and breastfeeding women. However, you must be careful to follow the instructions for use to avoid taking any risks, as with all essential oils.
For adults and children aged 3 and over.
For children and babies from 3 months.
Much more renowned for its draining and regenerating properties of the liver,greenland Ledon essential oil is also calming and sedative of the nervous system. It is also antispasmodic and muscle relaxant thanks to the presence of sabinene, β-selinene and β-bisabolene. It therefore allows the body to rest. It is particularly interesting for people with insomnia linked to liver weakness, who tend to suffer from nocturnal awakenings.
However, it is quite rare and therefore quite expensive, and its use must be controlled. It is in fact preferable to limit its use to the skin, and only for adults and adolescents.
For adults and adolescents. Through the skin, dilute 1 drop in 4 drops of vegetable oil, applying to the solar plexus, the inside of the wrists and/or the soles of the feet.
L’lemon balm essential oil is very interesting against insomnia for its richness in citrals, since it contains between 35 and 74%. These molecules, which in reality correspond to neral and geranial, also have the capacity to act on neurotransmitters, here the serotonin involved in anxiety. Melissa essential oil is also known to be cardiac sedative and muscle relaxant by action on calcium channels. Lemon balm could therefore be interesting for people who are particularly tense, both muscular and cardiac. Her lemony smell is generally very appreciated.
Among its drawbacks, we remember its price since Melissa essential oil is very expensive, but also its risks of use. Citrals, in high concentrations, present a dermocaustic risk for the skin. This essential oil should therefore only be used by adults and adolescents, and diluted.
Among the essential oils rich in citrals that can have an effect on insomnia, we can also cite Lemongrass, Lemon Tea Tree or even Exotic or Fragrant Verbena.
For adults and adolescents. Dermal, dilute 1 drop in 9 drops of vegetable oil, applied to the solar plexus, the inside of the wrists and/or the soles of the feet.
To put all the chances on your side and have a complete and regenerating night, some lifestyle tips and natural techniques should be considered:
Many plants can be used in herbal medicine for their calming and relaxing properties. They can be available and used in infusions, tablets, capsules, mother tinctures, etc. The best known is certainly the Valerian, but there is also Passionflower, Hawthorn, Eschscholtzia, Hops, Melissa, there Verbena, THE Linden, etc. As with essential oils, the effectiveness of these plants may differ depending on each person's sensitivity and preferences.
Certain bud macerates have an action on the nervous system. If their mechanism of action is not yet scientifically proven, analyzes and especially feedback have demonstrated that they can be very effective. THE linden bud macerate seems the most effective in acting against insomnia. Sedative and slightly hypnotic, it is at the forefront of work on sleep, whether for falling asleep, duration or quality of sleep. THE fig tree macerate is also widely used as a regulator of neurotransmitters. It acts both on the nervous and digestive levels, if insomnia is linked to this type of problem. The two bud macerates can be used alone or in combination if necessary. Gemmotherapy is especially of interest in chronic insomnia, since it can be used over the long term. It is also compatible and complementary with aromatherapy.
Hydrosols can be used to replace essential oils for the most sensitive people, whether pregnant women or children and babies, but also people who do not like overly powerful odors. They can be used:
L'orange Blossom hydrosol, l'true Lavender hydrosol or theroman Chamomile hydrosol are unsurprisingly the most recognized for acting against insomnia. Greenland Lédon hydrosol, a little less known because it is more difficult to obtain, can also be used, but should be reserved for adults and adolescents.
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Publication: Marchand, J., (2019). Use of aromatherapy in the treatment of stress and insomnia (doctoral thesis, University of Lorraine). https://hal.univ-lorraine.fr/hal-03297889/document
Publication: Lillehei, A.S., Halcón, L., Gross, CR, Savik, K., & Reis, R. (2016). Well-Being and Self-Assessment of Change: Secondary Analysis of an RCT That Demonstrated Benefit of Inhaled Lavender and Sleep Hygiene in College Students with Sleep Problems. EXPLORE, 12(6), 427 435. https://doi.org/10.1016/j.explore.2016.08.004
Publication: Lee, B.K., Jung, AN, & Jung, Y.S. (2018). Linalool Improves Memory Loss and Behavioral Impairment Induced by REM-Sleep Deprivation through the Serotonergic Pathway. Biomolecules & ; Therapeutics, 26(4), 368373. https://doi.org/10.4062/biomolther.2018.081
Publication: Aprotosoaie, AC, Hăncianu, M., Costache, II, & Miron, A. (2014). Linalool: a review on a key odorant molecule with valuable biological properties. Flavor and Fragrance Journal, 29(4), 193 219. https://doi.org/10.1002/ffj.3197
Publication: Efficiency of Chamomile Essential Oils on Sleeping Quality of First-year University Students. (2021). Indian Journal of Forensic Medicine & ; Toxicology. https://doi.org/10.37506/ijfmt.v15i2.14954
Publication: López, V., Nielsen, B., Solas, M., Ramírez, MJ, & Jäger, AK (2017). Exploring Pharmacological Mechanisms of Lavender (Lavandula angustifolia) Essential Oil on Central Nervous System Targets. Frontiers in Pharmacology, 8. https://doi.org/10.3389/fphar.2017.00280
Publication: Ozkaraman, A., Dügüm, Z., Özen Yılmaz, H., & Usta Yesilbalkan, Z. (2018). Aromatherapy: The Effect of Lavender on Anxiety and Sleep Quality in Patients Treated With Chemotherapy. Clinical Journal of Oncology Nursing, 22(2), 203 210. https://doi.org/10.1188/18.cjon.203-210
Publication: Chioca, LR, Ferro, MM, Baretta, IP, Oliveira, SM, Silva, CR, Ferreira, J., Losso, EM, & Andreatini, R. (2013). Anxiolytic-like effect of lavender essential oil inhalation in mice: Participation of serotonergic but not GABAA/benzodiazepine neurotransmission. Journal of Ethnopharmacology, 147(2), 412 418. https://doi.org/10.1016/j.jep.2013.03.028
Publication: Wang, C., Huo, X., Tian, X., Xu, M., Dong, P., Luan, Z., Wang, X., Zhang, B., Zhang, B., Huang, S., Deng, S., & Ma, X. (2016). Inhibition of melatonin metabolism in humans induced by chemical components from herbs and effective prediction of this risk using a computational model. British Journal of Pharmacology, 173(22), 3261 3275. https://doi.org/10.1111/bph.13612
Publication: Cui, Y., Che, Y., & Wang, H. (2020). Bergamot essential oil attenuates aluminum-induced anxiety-like behavior through antioxidation, anti-inflammatory and GABA regulation in rats. Food and Chemical Toxicology, 145, 111766. https://doi.org/10.1016/j.fct.2020.111766
Publication: Saiyudthong, S., & Marsden, C. A. (2010). Acute effects of bergamot oil on anxiety-related behavior and corticosterone level in rats. Phytotherapy Research, 25(6), 858 862. https://doi.org/10.1002/ptr.3325
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Work : Couic Marinier, F., & Touboul, A. (2017). The Living Earth guide to essential oils. Terre Vivante Editions.
Website : Insomnia - symptoms, causes, treatments and prevention. (2021, September 9). VIDAL. Accessed May 3, 2022, at https://www.vidal.fr/entreprises/psychisme/insomnie.html
Website : Insomnia ⋅ Inserm, Science for health. (2017, November 30). Inserm. Accessed May 3, 2022, at https://www.inserm.fr/dossier/insomnie/
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This aromatherapy article was written by Théophane de la Charie, author of the book “Treat yourself with essential oils”, accompanied by a multidisciplinary team made up of pharmacists, biochemists and agronomists.
La Compagnie des Sens and its teams do not encourage self-medication. The information and advice provided comes from a reference bibliographic database (books, scientific publications, etc.). They are given for information purposes, or to suggest avenues for reflection: they should in no case replace a diagnosis, consultation or medical follow-up, and cannot engage the liability of the Compagnie des Sens.