In one study, volunteers who inhaled the product and opted for sleep hygiene techniques reported fewer sleep problems, as well as relief of depressive symptoms
A Brazilian study presented at the Congress of the American Society of Sleep Medicine, in Indianapolis, USA, highlights the potential of combining lavender essential oil inhalation with sleep hygiene techniques to improve rest and quality of life of women in the postmenopausal period – that is, 12 months after the last menstrual period.
According to Dr. Helena Hachul, a career counselor and researcher at the Sleep Institute, many sleep dilemmas appear in this stage of life. “About 60% of women suffer from insomnia,” reports the specialist, who is also in charge of the women’s sleep sector at the Federal University of São Paulo (Unifesp). In this scenario, the idea of testing lavender oil, widely studied by science as a relaxing component, was born.
Leandro Lucena, PhD student in Psychobiology at Unifesp and author of the research, informs that cineole acetate and linaline acetate are among the substances present in the oil responsible for this fame.
I study
The experience saw the participation of 32 women with complaints of insomnia. During four weeks, 17 inhaled the essential oil of Lavandula angustifolia (the official name for lavender), while the other 15 were in the placebo group and therefore inhaled sunflower oil.
Helena says that as an inhalation method, participants were asked to remove the cap from a vial and while sitting, make circular motions with the bottle of oil at chin level for two minutes. “The recommendation was to smell the oil carefree, to avoid headaches due to continuous effort,” she explains. The procedure must be repeated after 10 minutes.
During this interval, the suggestion was to perform personal hygiene procedures before bed, such as brushing teeth and combing hair. “After doing the procedure the second time, the advice was that they were ready to lie down and sleep,” the doctor says. At that time, the participants emptied the contents of the vial into a cotton ball, which should be placed next to their pillow. “Our intention was for the smell of the oil to remain close to the volunteers throughout their sleep”, explains Helena.
In association with this method, everyone practiced so-called sleep hygiene, such as not taking stimulating drinks, prioritizing light food and avoiding screens before bedtime. Finally, the whole group was asked to write a diary on the perception of night rest.
Lavender oil made all the difference
At the end of the four weeks, the researchers noted that sleep hygiene measures helped the volunteers in both groups sleep better. But the women in the lavender oil group experienced extra benefits. Only they reported waking up better in the first week, for example.
“The lavender oil intervention was effective in improving the overall sleep pattern, with an increase in sleep quality and efficiency, as well as a decrease in awake time after sleep onset,” summarizes Helena. An improvement in depressive symptoms and those characteristic of the postmenopausal period was also recorded. Among the typical discomforts of this phase are the famous heat waves and night sweats.
For Helena, anyone can benefit from the relaxing effects of lavender oil. However, the doctor recommends investigating the causes of insomnia. “This is because some people may have other sleep problems, such as apnea. Then she seeks advice for insomnia, but her problem is another one. Therefore, it is necessary to have the correct diagnosis in order to be able to make an adequate treatment”. , she informs her.
Product quality is important
The Sleep Institute doctor points out that the origin of lavender oil should be considered before practicing the habit. You also need to like the smell, make sure you don’t have an allergy, and make sure you don’t have an odor problem — after all, these problems end up making the product unfeasible.
According to Lucena, some people may even be disgusted by the smell. In these cases, it is best not to force inhalation, as the idea of so-called aromatherapy is to provide a pleasant experience.
Universidade Franciscana (UFN) Graduate Program in Nanosciences professor Aline Ferreira Ourique also notes that there is no point in buying the best oil possible and not storing it properly. It is a volatile compound and can undergo oxidation when exposed to light or heat. With an eye to that, she recommends prioritizing oils that come in amber glass (the one with a darker color) and keeping them away from humid environments.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
