One in three French people say they suffer from insomnia. It is most often occasional insomnia. But when the disorders occur more than three times a week and for more than three months, insomnia is then considered chronic with a major impact on quality of life and health. The causes being multiple (stress, anxiety, nervous breakdown or even sleep apnea, restless legs, etc.), a prior diagnosis is necessary to identify them, determine the level of severity and consider an appropriate treatment. Since the use of sleeping pills is not without risks, natural approaches are increasingly popular as complementary or alternative solutions... especially since they are validated by an increasing number of scientific studies. Furthermore, sleep being closely linked to our biological clock, other factors such as stress management or diet will have to be taken into account to sleep better and sustainably. This page was therefore designed with a global vision of health. You will find both natural solutions for everyone, which can be used occasionally or in cures, as well as lifestyle advice to help you get quality sleep again.
This article was updated on 11/01/20241. To fall asleep quickly: roman Chamomile essential oil.
2. To sleep deeply: valerian, alone or in association with passionflower.
3. In anticipation of a stressful event or in case of chronic insomnia: linden bud macerate in treatment for 3 weeks.
4. For sensitive users (pregnant women, children, babies): roman Chamomile hydrosol.
5. A grandmother's remedy for the evening ritual: lemon balm herbal tea, essential when stress and digestive disorders disrupt sleep.
To sleep better, it is also important to consult a doctor to identify the causes of your insomnia. Other factors such as stress management, physical activity or diet (times and composition of meals, magnesium intake, etc.) are essential to take into account to regain quality sleep.
Rich in molecules with anxiolytic, sedative and spasmolytic properties, several essential oils are particularly effective against insomnia with rapid effects in case of difficulty falling asleep, waking up at night or waking up too early in the morning. Essential oils are also useful in case of more specific problems such as night terrors or nocturnal anxiety.
We will favor olfaction, diffusion or skin application which are flexible and easy to adopt uses, and which contribute to create a pleasant climate of rest and relaxation. Their oral use is less common, but the effects on sleep disorders have been validated by various scientific studies.
Unlike the treatments usually prescribed for insomnia, these essential oils have thethe advantage of not causing addiction or dependence. Very concentrated in active ingredients, however, they will not be suitable for everyone.
Among the essential oils to favor, we find the essential oils of Roman chamomile, True or Fine Lavender, but also Bergamot or Petit grain bigarade. There are many others with a wide range of fragrances allowing you to make your choice based on their chemical composition (presence of esters, coumarins, monoterpenols, etc.), while taking into account each person's own olfactory preference.
For adults and children aged 3 and over:
For children and babies from 3 months:
Complementary to aromatherapy, gemmotherapy will be especially interesting in the form of a cure in cases of chronic or predictable insomnia before an exam period or any other stressful event. Several bud macerates are in fact known to have regulatory effects on falling asleep and the quality of sleep. Their versatility also makes it possible to act in a global and synergistic manner on certain digestive or cardiac manifestations which are common in sleep disorders, particularly in cases of stress or anxiety.
Linden bud macerate east essential, whatever the type of insomnia. It can be sufficient alone, but in situations of anxiety or stress it will be interesting to combine it with other buds. We will then choose fig tree macerate when the signs of stress manifest themselves on the digestive level or hawthorn macerate if it is rather a matter of cardiac manifestations.
Start with a 3-week treatment of Linden bud macerate, followed by a one-week break.
Many plants are mentioned in all the Pharmacopoeias of the world with sedative or anxiolytic properties. The best known, still widely used today, are Valerian (also called "vegetable valium"), Passionflower, Hawthorn, Hops and even Eschscholtzia... They are mainly found in the form of capsules or hydroalcoholic extracts, alone or in compound formulas. Much more concentrated than herbal teas, these presentations require personalized advice to take into account certain risks of use or drug interactions.
We therefore preferred to focus on herbal teas which also have the advantage of inviting you to take a break, to take the time for an “evening ritual” if beneficial, or even necessary, for falling asleep. You just have to be careful not to drink too much or too late to avoid counterproductive nighttime awakenings... All the plants in our selection are best used as infusions, but it is also possible to prepare an aromatic bath.
To prepare an evening infusion, we have selected the bracts of Linden with versatile properties, essential in case of problems falling asleep and nervousness; lemon balm whose sedative and tranquilizing mode of action has been compared to that of benzodiazepines; there Verbena and woodruff odorous to favor in case of associated digestive disorders; there Lavender and the Marjoram, for their sedative effect.
Plants can be used alone or in mixtures to take full advantage of their synergistic effects.
Hydrosols are ideal for pregnant women, children and babies from a very young age. Much less concentrated than essential oils, they are in fact more flexible to use. They nevertheless contain molecules to calming and sedative properties such as certain monoterpenols, terpene aldehydes, coumarins, esters... perceptible by their very aromatic odor.
Quick and easy to use, they will also please to those who are in a hurry and do not have time to prepare an infusion for an evening herbal tea or an aromatic bath.
Several aromatic hydrosols have soothing properties for the nervous system. To know which one to use, it is best to favor the one whose smell and taste are most appreciated by the person suffering from sleep disorders. Among the best known, we will remember: roman Chamomile hydrosol, orange blossom hydrosol or lavender hydrosol.
To promote sleep and benefit from their benefits, hydrosols can be used, alone or in a mixture, in different ways:
Orally :
In atmospheric spray : spray the hydrosol in the air before bedtime or directly on the pillow and bed linen.
In broadcast : replace the water in a misting diffuser with one or more hydrosols, and diffuse in 10-minute intervals before bedtime. It is also possible to pspray the hydrosols as a mist on the pillow and bed linen.
Dermal : add the hydrosol to the bath water: 2 to 3 teaspoons for the little ones, and a few tablespoons for the older ones.
The sleep cycle is part of this wake-sleep alternation which punctuates the production of cortisol or melatonin over 24 hours but also many other functions of the body such as digestion, appetite, growth, body temperature, immunity… In the event of sleep disorders, it is therefore throughout the day that we must ensure live more in accordance with your biological clock.
One of the main consequences of chronic stress is the maintenance of high cortisol levels even though they are supposed to drop in the evening to “make way” for melatonin. It's this overproduction of cortisol which contributes to disrupted sleep as well as most of the body's functions, with numerous repercussions on health such as cardiovascular diseases, excess weight, reduced immunity, etc.
Hence the importance of putting in place relaxation rituals, during the day and/or before going to bed. These rituals will help regulate the overproduction of cortisol linked to stress. It's up to everyone to find what suits them and pleases them best: mindfulness meditation, yoga, a hot bath or simply some reading time... Their benefits are increasingly recognized and certain methods, such as cardiac coherence, only take a few minutes to produce significant results. Take the time for a herbal tea in the evening or an olfaction session with essential oils is also one of these natural approaches that allow you to better manage stress and promote good sleep.
Diet is one of the pillars that are still too little known for taking care of your sleep, and yet... Meal schedules, like certain excesses or deficiencies, can indeed have a significant impact, beneficial or harmful, in the event of insomnia. As a reminder, if we fall asleep at night, it is not just because we are tired. It's also because our brain, as soon as daylight begins to fade, begins to produce melatonin. The diet must still be in phase with the biological clock and cover needs at the right time of the day. This may all seem complex, but it can be summarized in a few simple rules:
Furthermore, if certain essential micronutrients are not sufficiently provided by the diet (tryptophan, magnesium, vitamins B and C, omega 3…), supplementation could be considered for cover the needs necessary for optimal production of melatonin. If iron deficiency is suspected (fatigue, restless legs), a biological assessment and medical advice will then be necessary.
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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.