Office workers face high stress and long working hours, often remaining in a state of mental tension; being able to "sleep soundly until dawn" is a luxury. After a long day of work, many people like to spend time before bed surfing the internet, checking Facebook, or playing games. However, the blue light emitted by electronic screens suppresses the secretion of melatonin in the brain, leading to insomnia or poor sleep quality, which triggers a vicious cycle of long-term sleep deprivation and causes "nighttime sleep procrastination."
"Low-Effort" Sleep Aid Methods
Aromatherapy is one of the most common sleep aids. Hand massage helps the body absorb essential oils, promotes blood circulation, relieves stress, and eliminates fatigue. If you feel too sluggish to move but still want to improve your sleep issues, you can use nasal inhalation methods. By using home appliances or small gadgets to diffuse essential oils, the oils are inhaled through the nasal mucosa, quickly enter the capillaries, and are transported through the circulatory system to the central nervous system and various organs of the body, balancing the mind.
|
Direct Inhalation |
Add two to three drops of essential oil to a tissue or handkerchief. Inhale for a few minutes before bed, then place it next to your pillow. |
|
Fan/Air Conditioner Diffusion |
Add two to three drops of essential oil to a cotton ball and attach it to the air vent of a fan or air conditioner to diffuse the scent; perfect for summer use. |
|
Steam Inhalation |
Prepare a cup of hot water and add two to three drops of essential oil. Place your nose near the cup to let the steam carry the aromatic molecules into your nasal cavity. Used during the dry winter, this helps moisturize the nasal passage and alleviate symptoms of nasal allergies. |
Are you using the right essential oil formula?
Choosing the right essential oils based on the type of insomnia can be more effective in helping to release stress, relax muscles, and lower brain activity, allowing you to "sleep soundly until dawn."
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Insomnia Type |
Characteristics |
Dosage (Drops) |
Benefits |
|
Perfectionist / Anxious Type |
Tossing and turning in bed, overthinking, worrying about failing to complete tomorrow's tasks; often accompanied by headaches. |
Roman Chamomile 1 drop Marjoram 2 drops |
Relaxes the nervous system, eases psychological stress, and calms the brain. |
|
Broken-hearted / Overwhelmed Type |
Suffering from sudden and heavy blows such as the loss of a loved one, business failure, or divorce. Under immense pressure and losing interest in surrounding events. |
Neroli 3 drops Benzoin 1 drop |
Provides a bright and refreshing feeling, helps with insomnia caused by grief or failure, calms emotions, and relieves psychological stress. |
|
Insecure / Fearful Type |
Recalling frightening things before bed, or feeling fearful of the living environment (e.g., staying in an unfamiliar hotel), suspicious, and lacking a sense of security. |
Sandalwood 1 drop Frankincense 2 drops |
Provides a grounded feeling, enhances sense of presence, and reduces fear. |
|
Over-excited Type |
When in high spirits, the sympathetic nervous system is hyperactive, leaving no desire to sleep. |
Palmarosa 1 drop Bergamot 2 drops |
Adjusts imbalanced mental states, restores calmness when overly excited, keeps the mind bright and composed, and maintains emotional stability. |
The above article was written by shop owner Jessie Lau for the Hong Kong Healthcare Professionals Association magazine.
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