Understand sleep
Does your sleep get enough attention? Sufficient sleep is the indispensable recharging process for our body to regenerate and replenish energy reserves. Whether it's immunity or skin problems, mood or digestion - restful sleep often plays a key role in a wide variety of health issues. Experience the natural way to great sleep.
Why good sleep is important
It sounds so simple: sufficient sleep is one of the most important prerequisites for our health and has a significant impact on our well-being. Sleep is our body's indispensable recharging process to regenerate and replenish energy reserves - and at the same time to purify the brain to prevent degenerative diseases. Seven to eight hours of sleep a day is considered optimal. Too little sleep, difficulty falling asleep or staying asleep, or regularly waking up too early impair performance and concentration. Well-being decreases.
A restful night's sleep is the key to our health: if you have problems with your immune system or digestion, or suffer from hormone imbalances, skin problems or mood swings - it often pays to start with sleep. Diabetes, chronic pain or heart disease can also be linked to sleep disorders.
Increased risk of accidents
Sleep deprivation can not only limit well-being and cause illnesses, but also significantly increase the risk of accidents. According to a study by the Swiss Accident Insurance Fund, one in five people who have an accident at work have slept poorly. Suva (Swiss Accident Insurance Fund) puts the number of accidents at work caused by sleep problems at 53,000 per year.
Pandémie des troubles du sommeil
But for more and more people, this essential function is getting out of sync: The University Hospital Zurich USZ reports on its homepage for sleep disorders that every fourth adult in Switzerland suffers from sleep problems or sleepless nights. In Germany, too, an equally large proportion of the total population is affected by sleep disorders. The Corona pandemic has intensified the issue: many people have had to spend too much time alone. Fears about the future, insecurity, job loss, home office or taking care of the children alone in the family environment have contributed to the fact that the days have become too long and sleep has come too short. The fact that this has a negative effect on body and mind in the long term does not need to be emphasized.
Your night is determined by your day
Too little fresh air and natural light during the day, stress and rushing around, unhealthy eating habits, blue light without a break are just some of the factors that create the worst possible conditions for restful sleep during the day. Some of these can be consciously addressed and improved. A soothing evening ritual has a great influence on how our sleep will be. The appropriate preparation for a good night's sleep already leads to a demonstrably better quality of sleep.
Recover by night - wake up feeling refreshed with farfalla AromaCare
Sleep disorders can have a wide variety of causes, often several, and physical and psychological consequences. To prevent a sleep problem from manifesting or worsening, intervention should take place in good time - and its background should be traced and addressed. While some sleep disorders with physical complaints (e.g. sleep apnea, restless legs syndrome, etc.) require medical help, many stress-related and similar complaints can simply be helped by ourselves.
Naturopathy, especially aromatherapy as a branch of phytotherapy, can make a significant contribution to improved sleep. This is because many essential oils have relaxing properties that benefit better sleep: Bergamot and Bergamot Mint, Chamomile, Lavender, Mandarin, Melissa, Jasmine, Orange Blossom, Tonka, Vanilla, Swiss Pine, to name a few.
Neroli
Bot. Citrus aurantium bigaradia. The essential oil of bitter orange blossom is very complex with over 100 ingredients. It addresses deep spiritual areas, helps to relax, release anxiety and is considered very soothing in aromatherapy. In the Mediterranean pharmacopoeia it is valued for stress, insomnia and nervousness.
Vanilla
Bot. Vanilla planifolia. Its fragrance is sweet, soothing, balsamic and warm; its effect calming, uplifting, harmonizing, comforting, pampering. In aromatherapy it is appreciated for anxiety and low mood or sleep problems. It curbs the appetite for sweets and provides security and warmth. Children love the scent of vanilla - it is a good friend and comforter that relaxes and gives a sense of security.
Swiss stone pine
Bot. Pinus cembra. Studies show that under the influence of its fragrance the heart rate is measurably reduced during sleep. The load of your circulation and heart are lightened, which improves the quality of sleep and the nightly recovery factor.
Lavender
Bot. Lavandula angustifolia, known as "English lavender" or true lavender. The essential oil distilled from the flower panicles owes its strong relaxing properties to the high content of linalyl acetate. It has a light floral, fresh and herbaceous scent. In aromatherapy it is used, among other things, for issues such as tension or skin problems and supports relaxation and restful nights. Numerous studies confirm its effectiveness.
Tonka
Bot. Dipteryx odorata. Due to its high coumarin content, the essential oil has very relaxing properties for the central nervous system. It calms and soothes anxiety and stress. Helps to balance the serotonin and is therefore very conducive to finding a refreshing night's sleep.
Chamomile
Bot. Chamaemelum nobile. An essential oil that has relaxing, bright and comforting properties and is one of the best essential oils when it comes to strengthening the nervous system and finding your inner center. Wonderful also as an organic plant water.
Prof. Dr. Saller, University of Zurich, states: "Individually significant advantages of aromatherapy lie in the fact that patients can subjectively select from a wider range of essential oils according to their experiences and preferences and thus find an appropriate essential oil for better sleep in each case." As varied as the causes of one's sleep problems can be, so are the essential oils and their effects on the body and psyche. Using three common sleep issues, we'll show how essential oils can help you through the night in many ways.
What science confirm
As research shows, the essential oil of lavender fine (botanically Lavandula angustifolia) with its ingredient linalyl acetate has a calming effect on sleep disorders, soothing as well as anxiety-relieving. This has been confirmed in a number of studies (see farfalla sleep guide and below*).
Scented rituals
Our own evening ritual has a great influence on how restful the night will be. Combining this with a natural fragrance promotes sleep on several levels. For example, it can already help to associate going to bed with a certain scent. In combination with possible behavioral measures, we find our way back to a good night's sleep, so that the body gets the regeneration it needs - for an inspired awakening into a powerful day. We have worked out various supporting as well as helpful rituals for stress and sleep, hormones and sleep, and children and sleep. Enjoy diving in and trying them out.
Aromatherapy in somnology
"Aromatherapy has accompanied me in my everyday professional life for 30 years. Insomnia, exhaustion and restlessness can often be treated well with natural essential oils from nature's garden."
Christine Lenz, somnotherapist, sleep consultant, coach
Aromatherapy and research
"A recent systematic review* of 15 scientific and clinical studies involving a total of more than 400 people found that inhalations with essential oils such as lavender oil could be a safe and cost-effective form of therapy for the growing health problem of sleep disorders."
Dr. Eva Heuberger, scientific author and lecturer, vice president of Forum Essenzia e.V.
Aromatherapy in the general practice
"Lavender is a very valuable and one of my favorite plants, which I use in many ways. As a family doctor, I especially appreciate the essential oil to support the classical pharmacotherapy, e.g. for insect bites, skin complaints or sleep disorders, and with good success!"
Daniel Rodriguez, MD, FMH General Internal Medicine, Practice Owner
Aromatherapy in nursing and care
"In our institution, the "Schlaf schön" products from farfalla are popular with residents and staff alike. The scent of lavender with a hint of vanilla and tonka conveys a feeling of security, trust and safety. The simplicity in use is confirmed by the independent use of our residents.
Aymet Cristina Llaveria, nursing expert BScN, cert. Wound Expert"
*Lillehei A. S., Halcon L. L. A systematic review of the effect of inhaled essential oils on sleep. Journal of alternative and complementary medicine 2014; 20(6): 441–451;
DOI: 10.1089/acm.2013.0311.