Jasmine essential oil is derived from the fragrant flowers of the Jasminum officinale or Jasminum grandiflorum plant species. This highly aromatic oil is prized in aromatherapy for its calming and mood-lifting properties. Many people use the oil to promote relaxation, leading to its investigation as a natural aid for better sleep.
Mechanisms of Action for Sleep Improvement
The sedative effects of jasmine essential oil are linked to its rich chemical composition, which includes high concentrations of esters, benzyl acetate, and the monoterpene alcohol, linalool. Linalool is a key compound that interacts with the central nervous system by modulating the activity of gamma-aminobutyric acid (GABA) receptors in the brain.
GABA is the main inhibitory neurotransmitter in the brain, working to quiet overactive nerve signals associated with anxiety and wakefulness. Linalool acts similarly to certain sedative medications by enhancing the currents of GABAergic receptors, promoting a generalized feeling of calm. This interaction effectively slows the nervous system.
Inhalation of the oil’s aroma also triggers a physical response by activating the parasympathetic nervous system, known as the “rest and digest” system. Parasympathetic dominance leads to a measurable decrease in heart rate and blood pressure, which are indicators of deep relaxation. This physiological shift supports the oil’s traditional use for restlessness and insomnia.
Practical Ways to Use Jasmine Oil Before Bed
One effective way to use the oil for sleep is through inhalation via diffusion. For a pre-sleep routine, diffusing the oil for 30 to 60 minutes before getting into bed is recommended. It is best to turn the diffuser off once you fall asleep.
The oil can also be applied to the skin, but it must always be diluted with a carrier oil to prevent irritation. A standard adult dilution is 1% to 2%, equating to 6 to 12 drops of jasmine oil per one ounce of carrier oil. Fractionated coconut, jojoba, or sweet almond oils are good choices.
The diluted mixture can be gently massaged into pulse points such as the wrists, temples, or the soles of the feet just before sleep. A warm bath also offers an excellent delivery method for the oil’s soothing aroma. For a bath, seven to ten drops of the essential oil should first be blended with a dispersant, such as a carrier oil or Epsom salts, before being added to the running water.
Important Safety and Quality Guidelines
Jasmine essential oil is potent and requires careful handling. Before topical application, perform a patch test to check for skin sensitivity or allergic reactions. This involves applying a small amount of diluted oil to a discreet area, such as the inner forearm, and observing the spot for 24 to 48 hours for any signs of redness or irritation.
Certain individuals should avoid using jasmine oil, including pregnant women, especially during the first trimester. Due to the high concentration of chemical components, it is advised to avoid using the oil topically or diffusing it heavily around infants and young children.
The quality of jasmine oil is a significant concern because it is expensive to produce, often leading to adulteration with cheaper synthetic compounds. Since jasmine is typically an absolute extracted using a solvent, consumers must be vigilant about purity. Seeking oils that have undergone third-party Gas Chromatography-Mass Spectrometry (GC-MS) testing is the gold standard for verifying the oil’s authenticity and chemical makeup.