Які ефірні масла сприяють кращому сну?

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Які ефірні масла сприяють кращому сну?
Які ефірні масла сприяють кращому сну?

Ви регулярно відчуваєте себе втомленим та позбавленим сил вранці? Ви впевнені, що отримуєте необхідний вам здоровий сон? Якщо ви не хочете використовувати безрецептурні та рецептурні ліки, ефірні масла – ​​це хороший варіант, який ви можете вибрати, щоб отримати природний, здоровий сон.

Що говорять дослідження

Загалом, ефірні масла можуть мати багато різних переваг, таких як ослаблення деяких вірусів, зміцнення імунної системи та заспокоєння почуття тривоги. Ефірні масла також можуть бути відмінним способом допомогти вам розслабитися і спати краще.

Хоча було проведено мало досліджень з використання ефірних масел, ефірна олія лаванди – відомий природний засіб, володіючий снотворним ефектом. Наприклад, дослідження 2005 року дослідило, як ефірна олія лаванди вплинула на здоровий сон 31 учасника експерименту.

Дослідники виявили, що лаванда збільшила кількість повільного та глибокого сну в учасників. Всі вони повідомили, що на наступний ранок відчували себе бадьоріше.

Лаванда сприяє відчуттю релаксації і сонливості та допомагає швидко заснути.

Масло шавлії мускатного дерева також може допомогти в релаксації. 

Як використовувати ефірні масла для сну

Ви можете відчути ароматичний ефекти цих ефірних масел в різний спосіб. Наприклад, ви можете нанести його на підошви ваших ніг, зап’ястків або долонь на початку і в кінці дня, щоб допомогти вам відчути спокій і розслабитися. Лаванду і шавлію можна наносити безпосередньо на шкіру.

Перед нанесенням ефірного масла на шкіру, обов’язково розбавте його звичайним нейтральним маслом. Застосування нерозведених ефірних масел на шкіру може викликати подразнення. Звичайні масла включають: кокосову олію, жожоба та оливкове масло. Як правило, ви повинні використовувати 1 чайну ложку нейтральної олії на кожну краплю ефірної олії.

Можна також додати 2-3 краплі цих ефірних масел до невеликої ємності. Є спеціальні маленькі глиняні вироби, в які можна додати кілька крапель улюбленого ефірного масла. Це дозволить наповнити ваш будинок ароматом.

Якщо у вас є проблеми зі сном – нанесіть кілька крапель ефірного масла на наволочку. Це дозволить аромату залишатися з вами протягом всього сну.

Ризики та застереження

Важливо з обережністю ставитися до ефірних масел. Перед нанесенням їх на шкіру, обов’язково зробіть патч тест. Адже ви можете не знати про можливі алергічні реакції організму на те чи інше ефірне масло.

Розведіть вибране масло і нанесіть мінімальну кількість суміші на шкіру, щоб виконати патч тест. Внутрішня частина руки, як правило, є гарним місцем для цього. Почекайте 24 години, щоб дізнатися, чи ви відчуваєте роздратування або дискомфорт. Якщо ви цього не зробите, ви повинні бути впевнені в безпечності застосування суміші.

Не слід вживати ефірні масла. Це може викликати неприємні побічні ефекти, такі як розлад шлунка і нудота. Діти, жінки, які годують грудьми, вагітні, повинні бути обережними, коли використовують ефірні масла.

Інші способи поліпшення сну

Ви також можете зробити кілька змін у способі життя, щоб поліпшити свій сон:

  • Не вживайте кофеїн після 14:00.
  • Постарайтеся їсти раніше ввечері, особливо якщо у вас є медичне захворювання, яке може завадити вашому сну, наприклад, кислотний рефлюкс.
  • Повністю відключіть комп’ютер, телевізор та телефон за годину до сну. Синє випромінення в телефонах і екранах перешкоджає виробництву мелатоніну. Мелатонін – це хімічна речовина, яку виробляє ваш мозок, що регулює сон.
  • Створіть свій власний ритуал перед сном. Це може сигналізувати вашому мозку, що прийшов час припинити роботу і почати готуватися до сну. Прості речі, такі як прийняття теплих ванн і одягнути улюблену піжаму, часто можуть зробити свою справу.

Якщо ці зміни способу життя не допомагають, вам слід проконсультуватися з лікарем. Він може працювати з вами, щоб визначити, що спричиняє поганий сон, і рекомендувати режим або спосіб лікування, який найкраще підходить для вас.

Те, що ви можете зробити просто зараз

Якщо ви хочете почати використовувати ефірні масла, проконсультуйтеся з лікарем. Деякі олії можуть погано взаємодіяти з ліками, які ви можете приймати, або викликати алергічну реакцію.

Якщо у вас є схвалення лікаря, зробіть своє дослідження. Ефірні олії ніяк не регулюються контролюючими органами, тому дуже важливо шукати бренд, якому ви довіряєте. Зазвичай можна знайти ефірні масла в спеціалізованих магазинах здоров’я і через інтернет.

Якщо ви плануєте застосовувати обрану ефірну олію на шкіру, не забудьте спочатку розбавити її. Ви також повинні зробити патч тест. Цей простий крок може запобігти роздратуванню і запаленню. Якщо ви починаєте відчувати будь-які незвичайні побічні ефекти, слід припинити використання.

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