When it comes to getting a good night’s sleep, it’s not difficult to find advice; sip chamomile tea, try taking a warm bath, turn off your screens, eat dinner a little earlier, or count sheep… You may already have your own bedtime ritual, complete with restorative yoga, scented candles and a guided meditation, but for many of us, sleep can sometimes be a tricky practice to perfect. Thankfully, there are some tried-and-tested techniques to help the mind and body wind down for sleep, and these particular methods have worked for thousands of years. Read on to discover a night-time ritual to send you off to sleep, with specific marma points and aromatherapy to encourage restful, rejuvenative slumber.
The use of aromatherapy reaches all the way back to before ancient Greece, where the gods were said to be gifted with the knowledge of perfume and fragrance. Texts from both the East and West describe ritualistic healing ointments, medicated oils and healing perfumes used for both physical and emotional wellbeing, and the ancient Vedic texts from India even include the use of cinnamon, ginger, myrrh, sandalwood and coriander for both religious and medicinal purposes.
Essential Oils
Scent indeed has a powerful impact upon us – our brains are wired to link smell to memory and emotion, and when we connect to our sense of smell, we also connect to the energetic ‘muladhara’ or ‘root chakra’. Using scent with essential oils is an effective way to naturally balance emotions, calm the mind and promote a relaxed body. To enhance sleep, it’s likely you’ve heard of these relaxing oils before:
Lavender
This popular oil is often touted as the relaxation remedy, and studies are increasingly showing it to be true, too. Lavender is a mood-stabiliser and sedative, can relieve anxiety and insomnia, and has also been shown to help reduce menstrual cramps and eczema. Dilute lavender essential oil in a carrier base oil like coconut for a cooling, calming massage oil.
Sandalwood
The woody, earthy aroma of sandalwood is used widely in the East, and studies show it has sedative properties too. Sandalwood is calming and emotionally soothing, so it’s great if your mind is over-active and you tend to think about work stresses late at night. This relaxing oil can also fight against bacteria, and can impart a ‘glow’ to the skin. Mix sandalwood essential oil with a grounding, nourishing oil like sesame for a super soothing massage.
Jasmine
Interestingly, the botanical constituents in jasmine essential oil are actually similar to those included in sleep medication, and can very much help in remedying insomnia and sleep issues. Research shows that jasmine essential oil can improve sleep quality, as well as reducing restless sleep, and some studies even show that it’s more effective than lavender when it comes to reducing anxiety! Jasmine is also helpful for balancing energy at Svadisthana, the sacral chakra related to the water element, creativity, sensuality, and the ability to ‘go with the flow’ in life. Mix jasmine essential oil with rosehip oil for a luxurious anti-inflammatory, collagen-boosting, and truly feminine massage
Marma Points
After you’ve mixed your oils, it’s time to put them to work on the marma points. Much like acupressure points, marmas are points where energy accumulates, and we can use marma massage to either release accumulated energy, strengthen energy at the point and the related organs, or enliven stagnant energetic ‘blocks’. Marma massage is an aspect of Ayurveda that works alongside yoga, dietary guidance, lifestyle advice and much more to bring the mind and body into a state of natural balance. Try the following marma points to improve sleep:
Adhipati
Located at the top of the head and linked to Sahasrara the ‘crown chakra’, this marma point helps reduce vata energy – the energy linked to movement, wind, air and irregularity. By reducing vata energy, we also help reduce anxiety, over-thinking and worry, and we help bring about a greater sense of calm to the mind. Massage slowly but firmly for a few minutes with your sandalwood oil.
Hridaya
Located at the Anahata chakra point of the heart centre, this marma point can help calm the mind and body, and regulate the flow of prana (life force energy). This is a great marma point to massage if you’ve had a tough day and want to show yourself some love, and is further enhanced by silently repeating the heart chakra mantra ‘yam’. Use your whole palm to massage the heart space in a circular motion with your jasmine oil.
Talahridaya (feet)
The palms of the hands and soles of the feet hold important energetic points that can help us receive energy, or release it. When we focus on the feet, we help encourage a greater sense of grounding and stillness, important for sleep. The feet are also incredibly absorbent too, so rubbing essential oils into them means the body absorbs their benefits quickly. Use your lavender oil to massage the centre point of the soles of the feet in a firm, circular motion for a few minutes as the last part of your bedtime ritual, visualising your energy flowing from the head all the way down to the toes. Sleep well!