Sleep Architecture follows a pattern of alternating REM (rapid eye movement) and NREM (non-rapid eye movement) sleep throughout a typical night in a cycle that repeats itself about every 90 minutes. What role does each state and stage of sleep play?
NREM (75% of night): As we begin to fall asleep, we enter NREM sleep, which is composed of stages 1-4
N1 (formerly “stage 1”): Between being awake and falling asleep; Light sleep
N2 (formerly “stage 2”): Onset of sleep
Becoming disengaged from surroundings
Breathing and heart rate are regular
Body temperature drops (so sleeping in a cool room is helpful)
N3 (formerly “stages 3 and 4”): Deepest and most restorative sleep
Blood pressure drops
Breathing becomes slower
Muscles are relaxed
Blood supply to muscles increases
Tissue growth and repair occurs
Energy is restored
Hormones are released, such as: Growth hormone, essential for growth and development, including muscle development
REM (25% of night): First occurs about 90 minutes after falling asleep and recurs about every 90 minutes, getting longer later in the night
Provides energy to brain and body
Supports daytime performance
Brain is active and dreams occur
Eyes dart back and forth
Body becomes immobile and relaxed, as muscles are turned off
Benefits of Sleep: There are many benefits to getting a good night’s rest on a consistent basis. These are just a few reasons why you need to make sleep a top priority in your life:
Improves learning and memory.
Sleep helps the brain commit new information to memory.
Positive impacts on metabolism/weight.
Increases safety and performance.
Strengthens immune system
Reduces stress.
Reduces your risk for injury
Better mood.
Sleep and Wellness
Getting enough and good quality sleep is essential to maintaining wellness in its entirety.
Adequate sleep benefits every single system and/or process occurring within the body.
Inadequate sleep has a wide range of detrimental effects on the health and wellbeing of the entire individual.
Everyone is different, so sleep schedules and lengths of sleep vary greatly from person to person.
The first step to attaining wellness overall is to ensure that the body and mind both get adequate and high quality rest and relaxation.
What happens if we don’t get enough sleep? Just to name a few.
Trouble with thinking and concentration.
Forgetfulness and loss of short term memory.
Difficulty making decisions, poor choices.
Mood changes and mood swings.
Impulsive thoughts and actions.
Accidents occurring with lack of concentration and inability to think clearly.
Immune system dysfunction/malfunction.
High Blood Pressure
High Cholesterol
Difficulty focusing or seeing for long periods.
Increased risk of Heart Disease and atherosclerosis.
Increased appetite and decreased metabolism.
Weight gain.
Diabetes.
Hormonal imbalances.
Low libido.
Poor balance.
Poor coordination and motor skills.
Graying of skin and hair.
Decreased collagen and increased wrinkling of skin.
Sleep Deprivation: is the condition of not having enough sleep; it can be either chronic or acute. A chronic sleep-restricted state can cause fatigue, daytime sleepiness, clumsiness and weight loss or weight gain. It adversely affects the brain and cognitive function. It can also:
prevent your immune system from building up its forces. If you don’t get enough sleep, your body may not be able to fend off invaders. It may also take you longer to recover from illness. Long-term sleep deprivation also increases your risk for chronic illnesses like diabetes and heart disease.
negatively affect your mental abilities and emotional state. You may feel more impatient or prone to mood swings. It can also compromise decision-making processes and creativity.
prompt your body to release higher levels of insulin after you eat. Insulin controls your blood sugar level. Higher insulin levels promote fat storage and increase your risk for type 2 diabetes.
affect growth hormone production, especially in children and adolescents. These hormones help build muscle mass and repair cells and tissues. The pituitary gland releases growth hormones continuously, but sleep and exercise also help induce the release of this hormone.
make you experience microsleep in the day. During these episodes, you’ll fall asleep for a few seconds or minutes without realizing it. Microsleep is out of your control and can be extremely dangerous if you’re driving. It can also make you more prone to injury due to trips and falls.
If sleep deprivation continues long enough, you could start having hallucinations—seeing or hearing things that aren’t there. A lack of sleep can also trigger mania in people who have manic depression. Other psychological risks include:
There are three basic types of Lavender available.
The first is Spike Lavender (Lavandula spicata). This wild character smells a bit like its name would lead you to believe…rough and spiky. It is full of camphoraceous notes and is not likely to soothe or relax you.
The second are the True Lavenders (Lavandula angustifolia or Lavandula officinalis). This type of Lavender can be further divided into what the French call Fine or Population lavenders, and the Clonal Lavenders.
A Clonal Lavender is a True Lavender that has been bred for certain characteristics (most usually a sweet bouquet) and which is propagated by taking cuttings from the parent plant, as opposed to by seed.
The Population Lavenders are the original Lavenders of Provence and because they are grown from seed, each plant will have a unique genetic make up and this can be seen in the variance in the appearance of the plants in the field. This variance also gives the essential oil a rich complex bouquet, and a correspondingly rich therapeutic potential. Population Lavenders require cool air to thrive, so they are only found at high elevations.
The third and final group are the Lavandins. Lavadins are types of Lavender produced by interbreeding the True Lavenders with the Spike Lavenders. There are many different strains of Lavadin, of which Abrialis, Super and Grosso are perhaps the most common. The reason that so much of the ‘lavender’ sold these days comes from strains of Lavandin plants is because these hybrid plants grow vigorously to a large size, they resist disease, and they have large flower spikes that yield a lot of oil – making the essential oil inexpensive.
Lavandula spica (spicata)
A beautiful dwarf form of English Lavender. Very Fragrant, intense blue flowers are held on short erect stems during spring summer. The flowers are held above a neat, compact, silver-grey mound of camphor scented foliage just 25cm across. Great cut flowers and dries beautifully. Lovely small specimen for pots or makes a very tidy border edging plant. Enjoys full sun in well drained, neutral to slightly alkaline soil. Tolerates dry periods. Frost hardy once established.
Spike Lavender is differentiated by its minty, herbal scent. This aroma is helpful for supporting the respiratory system as well as local circulation. Spike Lavender is also more stimulating and active on the skin than Lavender Angustifolia.
Spike lavender is wonderfully cooling when hot flashes hit. Not nearly as harsh as peppermint and yet cools the entire system when applied in diluted form onto the skin. Assists in balancing hormones associated with body temperature and regulation.
Blends well with: Bay Laurel, Black Pepper, Black Spruce, Cedar Atlas, Clove, Eucalyptus Radiata, Eucalyptus Globulus, Balsam Fir, Douglas Fir, Silver Fir, Frankincense, Hyssop Decumbens, Inula, Lavender, Oregano, Palmarosa, Patchouli, Peppermint, Wild Scotch Pine, Rosemary Cineol, Sage, Tea Tree, Thyme, Wintergreen.
Safety Information: Do not apply directly on young children. Do not ingest.
Maximum Adult Dilution: 19%; 114 drops per ounce of carrier
Recommended Dilution: 1-5%; 6 – 30 drops per ounce of carrier
Lavandula latifolia
Known as broadleaved lavender, spike lavender or Portuguese lavender, is a flowering plant in the family Lamiaceae, native to the western Mediterranean region, from central Portugal to northern Italy (Liguria) through Spain and southern France. Hybridization can occur in the wild with English lavender (Lavandula angustifolia). The scent of Lavandula latifolia is stronger, with more camphor, and more pungent than Lavandula angustifolia scent. For this reason the two varieties are grown in separate fields.
Aromatically, Spike Lavender Oil tends to blend well with the same families of essential oils that traditional Lavender Oil does including other floral, mint and coniferous oils. Rosemary Essential Oil, depending on the chemotype, also tends to have a large percentage of camphor. If you particularly like the aroma of Rosemary Oil, you should find the aroma of Spike Lavender Essential Oil appealing.
Spike Lavender Essential Oil possesses usage applications similar to that of traditional Lavender Oil. However, it’s greater percentage of the constituent camphor gives it stronger analgesic and expectorant properties. It is a better choice to ease headaches or use as an expectorant in the diffuser. Diluted for topical use, it can be used to help ease aches, pains or the discomfort associated with arthritis. It is also reported to be effective in repelling insects.
Due to its camphor content of up to 25%, Spike Lavender Essential Oil should be used with care. Robert Tisserand and Rodney Young do not specify any contraindications for Spike Lavender Essential Oil, but state that it may be mildly neurotoxic. [Robert Tisserand and Rodney Young, Essential Oil Safety (Second Edition. United Kingdom: Churchill Livingstone Elsevier, 2014), 329.]
Properties : Nervous system regulation, calming, sedative, anti-depressive, powerful antispasmodic, muscle relaxer, hypotensive, general and pulmonary antiseptic, heart tonic and tonic, cardiac nerves contrastimulant, skin repair, skin regeneration (external use), anti-inflammatory, analgesic
Energetic and Emotional Effect: Solar plexus action. Lavender calms irritations associated with power confrontations and interpersonal relationships. It also calms anxious people and anger in general.
For congestion: Massage around the ear and lymphatic nodes with a few drops, pure or diluted in vegetable oil.
To calm anxiety and stress episodes: Apply five or six drops on the solar plexus (diaphragm) and massage while breathing slowly and profoundly.
To ease sleep: Mix one drop of essential oil in two table spoons of maple syrup. In your mixer, blend 500ml of plain yogurt
German chamomile (Matricaria chamomilla), which is often
referred to as blue chamomile or true chamomile, comes from the Compositae
sunflower family. It is one of the two chamomile species that can be used
medicinally. The other one is the Roman or English chamomile (Chamaemelum nobile).
This plant, which hails from Southern and Eastern parts
of Europe, grows from 6 centimeters up to 60 centimeters (2.3 to 23.5 inches)
tall with heavily branched and furrowed stems. Like Roman chamomile oil, German
chamomile essential oil is extracted either through solvent extraction or steam
distillation of its golden yellow flowers that have ray-like blossoms.
You can find German Chamomile in Mother Jai’s Deep Sleep Oil.
Composition of German Chamomile Oil
Major Constituents
Bisabolol
Farnesol
Azulene
Farnasene
Thujanol
Some of the most important chemical components of German
chamomile oil are sesquiterpenes, 36 flavonoids, coumarins and polyacetylenes.
Other constituents include chamazulene (which has antiseptic capabilities), as
well as 28 terpenoids and 52 additional compounds with potential
pharmacological activity that gives it antimicrobial and fungistatic
capabilitiesfarnesene, sesquiterpenes, cadinene, furfural, spanthulenol, and
proazulenes (matricarin and matricin).
Chamazulene (or azulen when isolated), which provides
German chamomile oil its deep bluish color, is formed from matricin during
steam distillation. Prolonged storage and light exposure destroys this effect.
This often results in a lighter blue color, which can turn into a pale green,
yellow or even brown shade.
When it’s still fresh, German chamomile oil has a viscous
quality and has a sweet, herbaceous scent with fruity undertones. However, in
its concentrated and dried-out form, German chamomile oil can sometimes be
nauseating and unpleasant for some individuals. German chamomile oil blends
well with rose oil, lavender oil, cedar oil, neroli oil and geranium oil.
Blending: Chamomile
Oil forms very pleasant blends with Bergamot, Clary Sage, Lavender, Jasmine,
Geranium, Grapefruit, Tea Tree, Rose, Lemon, Lime and Ylang-Ylang Oil.
Benefits
of German Chamomile Oil
German chamomile oil provides antispasmodic, antiseptic,
antibiotic, antidepressant, antineuralgic, antiphlogistic, carminative,
cholagogue, cicatrisant, emmenagogue, analgesic, febrifuge, hepatic, sedative,
nervine, digestive, tonic, antispasmodic, bactericidal, sudorific, stomachic,
anti-inflammatory, anti-infectious, vermifuge, and vulnerary properties. This
beneficial essential oil penetrates deep into the layers of your skin where its
potent anti-inflammatory action can restore and soothe irritated skin, mouth
ulcers, burns, bruises and other skin conditions. Aside from possibly helping
lift up your mood and letting go of your anxieties, German chamomile oil has
other reported benefits when used in tandem with other essential oils in
aromatherapy.
Uses
of German Chamomile Oil
German chamomile oil is broadly used in the cosmetic
industry, especially in formulations designed to improve dry, inflamed or
irritated skin. It is also added in shampoos and conditioners. Other practical
uses of German chamomile oil include:
Allergic reactions — Apply topically on the affected area in a balm or coconut oil for instant relief.
Anogenital disorders — Add in baths and irrigation.
Candida infection — Can help alleviate itching caused by yeast fungus in the vaginal area by having a warm sitz bath regularly until your condition improves. Add one drop of German chamomile oil and two drops of tea tree oil in a gallon of warm water.
Hair moisturizer — Blend two drops of German chamomile oil, rosemary oil, and lavender oil with 4 tablespoons of sweet almond oil. Massage it onto your hair and scalp once a week. For best results, leave it on overnight.
Inflammation and irritation of the respiratory tract — By inhalation either through diffusion or spraying.
Improves Digestion – Being a stomachic, they tone up the stomach and ensure its proper function. They also promote the secretion of digestive juices into the stomach and facilitate digestion. Being Hepatic, which means being good for the liver, they ensure good health of the liver and the proper flow of bile from it. They are also considered Cholagogues, meaning that they increase the secretion of Hydrochloric Acid, bile, and enzymes in the stomach, thereby promoting digestion.
Open leg sores, wounds, hemorrhoids, mastitis, eczemas, gingivitis and ingrown nails — Use topically as a poultice, salve or compress. To make a compress, take a damp cloth, add a few drops of German chamomile oil, and place it on top of the affected area with the essential oil facing away from the skin. This way, the oil’s healing properties will seep into the cloth without putting the skin at risk of any potential hypersensitivity.
Menstrual cramps — Take a five-minute sitz bath (a warm, shallow bath that cleanses your perineum, the space between your rectum and the vulva or scrotum) in a gallon of warm water with two drops of German chamomile and lavender oil.
May help relieve migraine — Moisten a towel with cool water and add a few drops of German chamomile oil. Place the damp cloth on your forehead, close your eyes and relax.
May provide relief from joint pain or tense, stiff and cramping muscles —Blend 2 tablespoons of sweet almond oil and two drops of German chamomile oil and rosemary oil. Massage this blend onto the affected areas to ease up the tensed muscles and increase circulation.
Moisturizing skin mist — To make your own natural skin mist, blend two drops of German chamomile oil, two drops of lavender oil, one drop of rose otto oil and 4 ounces of purified water in a ready-to-spray bottle. This natural moisturizing mist will surely be handy for your sunbathing sessions.
PMS Aide – The symptoms of PMS can be very debilitating for many women. German chamomile’s anti-inflammatory and antispasmodic properties help in relieving many of the symptoms commonly associated with PMS as well as with menopause. It can help to reduce cramping, pain and nausea commonly associated with PMS as well as menopause. It also helps to balance the hormones which can be very unbalanced during PMS and menopause; this helps a woman to be more calm and relaxed or less irritable and emotional during this time.
Prevents Infections – Both varieties have very good antiseptic and antibiotic properties which do not let biotic infections develop, which arise due to biotic factors such as bacteria and fungi. They also eliminate infections that are already present. These are good vermifuge agents as well, which kill all sorts of intestinal worms. If applied to the hair, it kills lice and mites, keeping the hair and scalp free from infections and damage.
Reduces Anger – While Roman Chamomile is found to be effective in calming down annoyance, anger, and irritation, particularly in small children. The German variety, on the other hand, is found to be more effective on adults for curing inflammation, particularly when it is located in the digestive or urinary system. They also reduce blood pressure and curb the swelling of blood vessels.
Relieves Depression – Both varieties have been seen to be very effective in fighting depression and for raising spirits. They eliminate feelings of sadness, depression, disappointment, and sluggishness while inducing a sort of happy or charged feeling. Even smelling these oils can help a lot in overcoming depression and bringing about a good mood.
Removes Toxic Agents – As a sudorific, both varieties of chamomile oil induce profuse perspiration, which helps to remove toxins and agents that cause infections while simultaneously cooling down the body and effectively providing relief from fever, thus serving as a Febrifuge.
Sedative – German chamomile is well known for is sedative properties. It allows the body and the mind to relax and calm prior to bedtime allowing for a more restful and deeper sleep. This property is also important when it comes to relieving stress, depression and anxiety because it allows the body and the mind to calm and stop racing allowing a person to relax enough to fall asleep faster and stay asleep longer. Getting a proper night’s sleep is also very important when having a cold or flu as sleep helps to heal the body from said infection.
Shingles — Use topically as a poultice. Combine 10 drops of German chamomile oil, two drops of geranium oil, four drops of bergamot oil, six drops of balm, and five drops of lavender. Mix it in water to use as a compress or in 1 3/4 fluid ounces of almond oil.
Skin toner — German chamomile oil has astringent properties, which makes it ideal for pore-cleansing treatment. Simply add the essential oil to your own homemade facial cleanser and apply using cotton balls.
Treats Rheumatism – They cure dysfunctions of the circulatory system, stimulate circulation and detoxify the blood from toxins like uric acid, thereby helping to cure ailments like rheumatism and arthritis, which are caused due to improper circulation and accumulation of uric acid. These abilities classify them as good antiphlogistics, any agents which reduce swelling and edema.
Side
Effects of German Chamomile Oil
Never use German chamomile oil during pregnancy as it may induce menstruation and/or premature labor due to its emmenagogue and uterotonic side effects. It also contains coumarin, so care should be taken to avoid potential drug interactions, e.g. with blood thinners. Although there are no existing cases of allergic reactions or hypersensitivity linked to the proper use of German chamomile oil. It is suggested to avoid this essential oil if you have a known allergy to any plant from the Asteraceae or Compositae family (daisy, rag weed, chrysanthemum) to prevent any untoward reactions. If you are not sure whether you’re allergic to it or not, a skin patch test is advised. Apply German chamomile oil on a small portion of your skin and wait for a few hours. If irritation occurs, discontinue use immediately.
Possible
Interactions
If you take any of the following drugs, you should not
use German chamomile without first talking to your health care provider:
Blood-thinning medications (anticoagulants and antiplatelets): Chamomile may increase the risk of bleeding when taken with blood-thinners such as warfarin (Coumadin), clopidogrel (Plavix), and aspirin.
Sedatives: Use caution with sedatives since chamomile can make these drugs stronger.
Anti-seizure medications, such as phenytoin (Dilantin) and valproic acid (Depakote)
Barbiturates
Benzodiazepines, such as alprazolam (Xanax) and diazepam (Valium)
Drugs to treat insomnia, such as zolpidem (Ambien), zaleplon (Sonata), eszopiclone (Lunesta), and ramelteon (Rozerem)
Tricyclic antidepressants, such as amitriptyline (Elavil)
Alcohol
The same is true of sedative herbs, such as valerian, kava, and catnip.
Blood pressure medications: Chamomile may lower blood pressure slightly. Taking it with drugs for high blood pressure could cause blood pressure to drop too low.
Diabetes medications: Chamomile may lower blood sugar. Taking it with diabetes drugs could raise the risk of hypoglycemia or low blood sugar.
Hormonal therapies: Due to its similarity to estrogen, chamomile may potentially interfere with drugs such as nolvadex (Tamoxifen) among others.
Other drugs: Because chamomile is broken down by the liver, it may interact with other drugs that are broken down the same way.
Fexofenadine (Seldane)
Statins (drugs that can lower cholesterol)
Birth control pills
Some antifungal drugs
Available
Forms
German chamomile is available as dried flower heads, tea,
essential oil, liquid extract, capsules, and topical ointment.
How
to Take It
Pediatric
– Ask
your doctor before giving chamomile tea to a child. Children under 5 should not
take more than half a cup of tea per day.
To relieve colic: Some doctors suggest 1 to 2
oz. of tea per day. Your doctor may recommend other doses.
Adult
Tea: Pour 1 cup of boiling water over 2 to 3
heaping tsp. (2 to 4 g) of dried herb, steep 10 to 15 minutes. Drink 3 to 4
times per day between meals.
Tincture (1:5, 45% alcohol): 30 to 60 drops
of tincture, 3 times per day in hot water.
Capsules: 300 to 400 mg taken 3 times per
day.
Gargle or mouthwash: Make a tea as above,
then let it cool. Gargle as often as desired. You may also make an oral rinse
with 10 to 15 drops of German chamomile liquid extract in 100 ml warm water,
and use 3 times per day.
Inhalation: Add a few drops of essential oil
of chamomile to hot water (or use tea) and breathe in the steam to calm a
cough.
Bath: Use 1/4 lb. of dried flowers per bath,
or add 5 to 10 drops of essential oil to a full tub of water to soothe
hemorrhoids, cuts, eczema, or insect bites.
Poultice: Make a paste by mixing powdered
herb with water and apply to inflamed skin.
Cream: Use a cream with a 3 to 10% chamomile content for psoriasis, eczema, or dry and flaky skin.
Recipes
Bathtub
Scrub-a-Dub-Dub
½
cup baking soda
½
cup vinegar
5
drop German chamomile EO
5
drops bergamot EO
Directions:
Mix all of the above ingredients together in a glass jar. Massage the mixture
into the skin focusing on sore muscles. Soak in a warm bath for at least 15
minutes to calm and relax the body and the mind. Use as needed, daily if
desired.
Bedtime Face Lotion
15
drops German chamomile EO
15
drops lavender EO
15
drops peppermint EO
¼
cup olive oil
¼
cup coconut oil
¼
cup beeswax
¼
cup shea butter
2
Tbsp. vitamin E
Directions:
In a glass bowl added olive oil, beeswax, coconut oil and shea butter. Place
the glass bowl over a pot of simmering water on the stove and melt together.
Mix well. Once the four ingredients are melted and mixed well together remove
from heat and place in the refrigerator for at last an hour or until solid. Once
the mixture is solid remove the bowl from the fridge. Taking a hand mixer beat
the mixture in the bowl until it is fluffy in texture. Add in the essential
oils and vitamin E and mix well. Place in a glass container and store in a cool
dry place. Apply to the face focusing on the temples prior to bedtime to help
promote rest and relaxation of the mind and body.
PMS Saver Blend
2
drops German chamomile EO
2
drops sage EO
2
drops basil EO
2 drops
rosemary EO
Directions:
Combine all of the essential oils together in a bowl. Pour the essential oils
onto a warm moist hand towel and place on the stomach for 5-10 minutes or
longer as needed to help relieve the pain, inflammation and cramping of PMS
Sunburn Salve
10
drops lavender EO
6
drops German chamomile EO
4
drops peppermint EO
4
oz. fractionated coconut oil
Directions:
Melt the coconut oil over low heat on the stove. Once melted remove from heat
and add in the essential oils. Mix well. Transfer into a 4 oz glass jar and
allow to cool. Apply to affected area as needed at least twice a day.
German Chamomile Body Wash
1
cup water
¼
cup raw honey
⅔ cup
liquid Castile soap
30
drops German chamomile EO
1
tsp. vitamin E
2
tsp. carrier oil of your choosing (argan, coconut, sesame, sweet almond,
jojoba, grapeseed, macadamia)
Directions:
Mix all of the above ingredients in a glass bottle and mix well. Shake prior to
use.
Bonus ways you can experiment with when
it comes to using German chamomile essential oil:
To help relieve the symptoms of anxiety and
depression add a few drops of German chamomile and rose essential oil to a warm
bath or mix and diffuse in a room.
To help with motion sickness, inhale a
combination of German chamomile, peppermint, lavender and ginger essential
oils.
Try having some chamomile tea to help reduce stress, anxiety and depression. It can also help to soothe and calm the stomach.
