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アロマオイルを上手に使って不眠改善

アロマ

なかなか寝付けない、寝てもすぐに目が覚めてしまうという睡眠障害を抱えている人は多く存在します。

中でも、なかなか寝付けないという「不眠症」は、日常生活にも大きな影響を与えてしまいます。そんな不眠症には、アロマリラックスが効果的であるということがわかっています。ここでは、不眠症にはどんなアロマが効果的なのかについて説明していきます。

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安眠を誘うアロマオイル

芳香剤

アロマオイルは種類が豊富で、それぞれに効能が違ってきます。まずはどんなアロマが安眠効果があるのかどうか、代表的なものを紹介します。

ラベンダー

比較的身近に存在するラベンダーは、爽やかなフローラル系の香り。心を深く落ち着かせてくれる効果があり、安眠したいときにオススメです。

マンダリン

香りは強いですが、フルーティな柑橘系の香りです。リラックス効果があるため脳が興奮して眠れないときに力を発揮してくれます。

マジョラム

スパイシーな香りで少しクセがありますが、自律神経に働きかけてくれます。不眠だけでなく胃もたれや食欲不振にも効果的です。

セージ

ナッツのような少し甘いハーブ系の香りです。不安や緊張などのストレスを感じているときにオススメです。

アロマオイルの使い方

不眠に効果のあるアロマオイルがわかったところで、次にアロマオイルの使い方について説明します。意外と知らないこともあるものなので、是非しっかり読んで安眠を手に入れてください。

アロマオイルとは

アロマオイルとは、植物から抽出したエッセンシャルオイル(精油)と呼ばれるもので、植物の葉、花、樹皮などさまざまな部分から得ることができます。

人間が古来から植物の力を利用していたように、アロマオイルを利用することで心身を癒す効果や気持ちを高めてくれる効果など、さまざまなプラス効果を感じることができます。

アロマオイルの選び方

まず気をつけてもらいたいのが「100%天然」であるオイルを選ぶことです。中には人工のものが混じっているものなども存在しますので、しっかりと確認しておきましょう。

アロマオイルを選ぶときに最優先したいのは「自分が好きだと思える香りかどうか」ということです。たとえ効能が優れていたとしても、自分が好きだと思えない香りであれば効果を感じることができません。一般に良いとされているかどうかを基準にするのではなく、自分が好きだと感じるものを選ぶようにしましょう。また、体調などによっても好みの香りが変わってくるものです。特に女性の場合は、妊娠中は使用できないオイルが存在しますので気をつけましょう。

アロマオイルの注意点

アロマオイルは日光に弱いため、遮光瓶に入れて冷暗所にて保存してください。長時間空気に触れてしまうと質が低下してしまいますので、しばらく使わなかったものを再度使用するのは避けましょう。

そのまま肌につけると刺激が強いので、マッサージやスキンケアなどで肌に直接使用する場合は1%以下に薄めましょう。

アロマオイルの中には、肌に成分が残ったまま日光に当たると皮膚が赤くなってしまう「光感作用」のあるものがあります。特に柑橘系のものは注意が必要です。使用した後はしっかりと拭き落としたりシャワーを浴びるなどして肌に残らないようにしましょう。

アロマオイルの使用方法

では実際にアロマオイルを使用する方法を説明します。

代表的なものは「芳香浴」です。キャンドルやランプを使ってアロマの香りを広げるという方法です。手軽にできる反面、火を使う場合は注意が必要です。

不眠にオススメなのが「アロマバス」です。お湯をはったバスタブにアロマオイルを数滴たらすことで、浴室内にアロマの香りが広がります。ゆっくりお湯に浸かることで心身ともにリラックスでき、安眠へとつながります。寒い冬場などはアロマオイルを染みこませたバスソルトを使用すると体の芯から温まることができます。

GAIA エッセンシャルオイル ラベンダー・トゥルー 5ml【HTRC3】
GAIA NP(ガイア・エヌピー) (2003-11-17)
売り上げランキング: 222

アロマの力で安眠

以上、安眠効果のあるアロマオイルについて説明させていただきました。始めてアロマオイルを使用する際に気をつけたいことは以下の3つです。

  • 100%天然オイルであることを確認する
  • 好きだと思える香りを選ぶ
  • 使うときは必ず薄める

アロマオイルを生活に上手に取り入れることで、不眠以外にも効果を感じることができるようになります。初めはいろいろと手をつけてみるのではなく、自分が好きだと思った香りをひとつ選んで少しずつ取り入れていくようにしましょう。

慣れてきたら、気分によって香りを変えたり、自分好みの香りになるようブレンドしてみてもいいでしょう。

アロマオイルの取り扱いには注意が必要な場面が多くありますので、まずはアロマオイルについて少し学んでみるといいかもしれません。

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