The Power of Essential Oils

Our planet is a complicated system, made up of intricate ecosystems, endless molecules, and powerful elements.

Over the span of 4.5 billion years, the Earth has formed colossal mountains, green valleys, leafy jungles, and vast forests, providing a home for countless plants and animals. On the 196,900,000 square miles of the planet’s surface, scientists estimate that there are 390,000 plants—with new species being discovered all the time. The hundreds of thousands of plants actually perform a number of important functions for the planet. Plants help control the climate, process carbon dioxide and release oxygen into the air to help us breathe, keep living organisms alive, and can be used for food and health solutions, among many other practical uses.

With so many benefits, it is no surprise that plants have been used since the beginning of time to help humans perform everyday tasks.

Ancient times

People of ancient civilizations used entire plants, extracts, and various plant parts to make life easier, transforming the gifts of the earth into everything from textiles to remedies. Ancient people believed that the earth gave them everything they needed to solve all of their problems.

Present day

Fast-forward to modern day. Plants are still everywhere around us, yet with new inventions and technology, we’ve grown accustomed to using synthetic products rather than the gifts of nature to solve everyday challenges. Technology has made life easier, but along with technological advancements, we’ve seen a decline in many areas of quality of life.

In our modern, industrial world, we’re exposed to a variety of toxins in our daily lives through pollution, personal hygiene products, cleaning agents, and even our own food. Because of these high levels of toxin exposure, we have turned to equally synthetic answers for our health problems.

In recent years, essential oils have become increasingly popular and commonplace; however, the use of essential oils actually dates back to ancient times. Essential oils were used by ancient Egyptians, Greeks, and Romans, among others.

Not just a fad, or the latest trend, essential oils are powerful plant extracts that can be used to promote well-being—just as they did centuries ago.

While many regions of the world have moved away from using natural products and turned instead to synthetic solutions, essential oils are just as useful today as they once were. The people of these ancient civilizations had the right idea— using potent, natural plant materials to provide the body with cleansing, soothing, preserving, or fortifying benefits.

On any given day, we use a lot of products. We cook, clean, play sports, sleep, work, and complete a wide variety of activities. When you want to add flavor to your food, you go to the store to buy spices. When your child isn’t feeling well, you go to the pharmacy. When you need to get a stain out of your shirt, you buy laundry detergent.

Beyond a simple trip to the store, we often don’t take the time to think about the items we are buying, what they are made of, and where they really come from.

As you’re unloading the groceries, you might see a long, complicated label on the back of your cereal box or dish soap, filled with words you cannot pronounce or chemicals you’ve never heard of. But you think, “Oh well.” Because while you may have different brands to choose from, most of the other products you find on the shelves will also have long lists of mysterious ingredients. So instead of thinking about alternatives, you just keep going back to the store to buy the supplies you need to keep cooking, cleaning, sleeping, working, and so on. Without even thinking about it, we expose ourselves to the harmful chemicals that lurk in everyday products like shampoo, household cleaners, and perfumes. The truth is that most of the time we don’t even know they are there.

Despite the increasing industrialization of our world, many of us are still searching for natural ways to care for our bodies and our families. Though it requires a lot of work to maintain a healthy body and healthy home, synthetic products aren’t the only way to take care of ourselves and our families; essential oils provide a natural alternative to chemical ridden products, giving you a safe option for protecting your body and home from toxins.

Essential oils have gained popularity in recent years because they provide a natural alternative for many everyday tasks. 

They are safe and effective. Plus, they have unique and beautiful aromas. Like we talked about, people of ancient civilizations used essential oils for things like cooking, bathing, beauty, health, and more. Essential oils are still applicable for those things today, and thanks to years of research and proven usage, they can be used for much, much more.

Everyday tasks like cleaning, supplementation, boosting immunity, sleep, and personal hygiene (the list goes on) become much easier with the help of pure essential oils.

Some people are put off by essential oils because they seem difficult to use or understand. While a basic knowledge is required, you don’t need to have a degree in chemistry to safely and effectively use essential oils. Even with a limited knowledge, you can experience the benefits of oils through small and simple ways. After all, the reason so many people have adopted the use of essential oils today is because they provide a natural way to make everyday life easier.

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How Do I Use Essential Oils?

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Cooking With Essential Oils

Why cook with essential oils? 

One of the greatest benefits of essential oils is their wide variety of uses. With so many different oils that each hold unique benefits and advantages, you can incorporate essential oils into nearly every area of your daily routine and lifestyle. Essential oils can help with things like relaxation and sleep, beautifying the skin and hair, creating a soothing massage, repelling insects naturally, cleansing surfaces around the home—and so on. Because cooking, eating, and drinking are such a natural part of our everyday lives, it is no surprise that essential oils are also useful in the kitchen.

With so many options for spices, seasonings, and extracts on the market that can help enhance our food, you might be wondering, “Why should I cook with essential oils?” While cooking methods often depend on diet and personal preferences, there are several benefits to using essential oils in cooking. Not only will essential oils provide any meal with powerful flavor, but they also allow the user to enjoy any internal health benefits that the essential oil may hold, as well as providing a safe, natural way to flavor your food and offering convenience when fresh ingredients are not available.

Adding flavor 

Essential oils are naturally potent and powerful because they are highly concentrated and taken directly from natural sources. The purity and potency of essential oils make them perfect for adding flavor to any dish. Because essential oils are so powerful, it doesn’t take much to add an extra kick of flavor to your favorite entrees, beverages, meats, desserts, and more.

Internal benefits 

Frequently used for their internal benefits, essential oils provide a simple way to promote wellness in the body.* Depending on the oil, you can use essential oils to promote healthy digestion, cleanse the body, support healthy function of the body’s systems, provide the body with antioxidants, and other internal benefits.* When you add an essential oil to your food or beverage, not only will you experience the powerful flavors of the oil, but you can experience any internal benefits the oil has to offer. Cooking with essential oils provides a fun, creative way to use essential oils internally and reap the benefits they have to offer.

Safe, natural ingredients 

While there are plenty of spices, seasonings, and extracts available that can help flavor your food, many of these options contain highly processed or questionable ingredients. By using essential oils to flavor your food and enhance your cooking, you will not only have endless options for making healthy and creative meals, but you can rest easy knowing exactly what you are putting into your food. As mentioned, essential oils are taken directly from natural sources, and do not include processed or harmful ingredients. Remember that not all essential oils are created equal, and some companies will use fillers or synthetic ingredients in their oils. By using pure, therapeutic-grade essential oils in your cooking, you can enjoy the benefits of natural flavors and ingredients.

Convenience 

While some people prefer to use raw or fresh ingredients to flavor their food, these kinds of ingredients aren’t always readily available. Having essential oils on hand makes it easy when you don’t have time to get to the store to buy fresh basil, or just used your last lemon. Plus, it can be difficult to find fresh ingredients throughout the entire year, as some herbs, spices, and fruits are only available during certain seasons. In addition to providing a convenient way to season your food, essential oils can also be more cost-effective in the long run. As it only takes a tiny amount of essential oil to add flavor to any dish, you can save money by not having to replace your ingredients as often. Because essential oils stay good for so long, you also don’t have to worry about fresh ingredients going bad if you don’t end up using them before their expiration date. While using fresh ingredients is still a wonderful way to enhance your cooking, essential oils provide a convenient way to add flavor when you need it.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. 

Is cooking with essential oils safe? 

While some are skeptical about the consumption of essential oils, internal usage of essential oils has actually been in practice for centuries, and is not a mysterious new fad. People have successfully and safely consumed essential oils for many years, and the key to safe use is following proper safety guidelines. Like any substance, essential oils only present risks when used improperly or in incorrect amounts. We will discuss the important safety guidelines for cooking with essential oils in more detail in chapter three.

You likely already consume small amounts of essential oils in your diet 

Because essential oils are taken from plants, fruits, and natural substances, the body is well equipped to process them. Fruits, plant parts, and extracts are already a normal part of our diets, which makes it safe for the body to consume essential oils internally and process them properly. Like other things we consume, essential oils are ingested through the digestive system, enter the bloodstream, and can then be metabolized by the organs. Because our body is able to easily process and metabolize essential oils, cooking with oils is a simple way to enrich the food we eat every day.

Choose essential oils that are safe for internal use 

Before adding essential oils to your food, make sure that each oil you intend to use has been approved for safe consumption and internal use. The following essential oils are considered safe for internal use:

• Basil 
• Bergamot 
• Black Pepper 
• Cassia 
• Cilantro 
• Cinnamon Bark 
• Clary Sage 
• Clove 
• Copaiba 
• Coriander 
• Fennel 
• Frankincense 
• Geranium 
• Ginger 
• Grapefruit 
• Juniper Berry 
• Lavender Lemon 
• Lemongrass 
• Lime 
• Marjoram 
• Melaleuca 
• Melissa 
• Myrrh 
• Oregano 
• Patchouli 
• Peppermint 
• Petitgrain 
• Roman 
• Chamomile 
• Rosemary 
• Sandalwood 
• Hawaiian 
• Sandalwood 
• Siberian Fir 
• Ylang Ylang

Not all essential oils are safe for consumption 

While the list above identifies essential oils that are safe to use internally, not all essential oils are approved for this kind of use. Due to their chemical makeup, some essential oils should never be added to food or used internally in any amount.Here is a list of the essential oils that are not safe to use internally:

• Arborvitae 
• Cedarwood 
• Cypress 
• Douglas Fir 
• Eucalyptus 
• Spikenard 
• Wintergreen

High quality, well-tested essential oils are safe to consume 

As previously mentioned, not all essential oils are created equal. Some essential oil companies add fillers or substitutions to their essential oils, which lowers the efficacy, potency, and purity of the oil. On the other hand, some essential oil companies use thorough testing methods to ensure that the oils don’t contain any harmful substances or contaminants, and that they are as pure and high quality as possible. Just remember, not all distributors use testing to assure quality. Before you use essential oils in your cooking, it is important to know how they have been produced. Have the oils been carefully harvested and distilled? Have they been tested for possible contaminants or harmful substances? If you plan to use essential oils for cooking, it is best to use high quality, thoroughly tested oils that can provide you with the best results.

dōTERRA® uses the CPTG Certified Pure Therapeutic® grade testing process to ensure that essential oils are safe to use. During several rounds of rigorous testing, essential oils are closely examined to ensure that they don’t contain any contaminants or harmful substances.

Best practices

Cooking with essential oils is a fun, simple way to make creative meals, or to make your favorite meals a bit more interesting. How you use essential oils for cooking will depend on your own personal taste, what kind of food you are making, and which oil you are using. By following a few simple guidelines, you can easily enjoy the benefits of cooking with essential oils.

Essential oils and cooking with heat 

Because essential oils are easily affected by heat, some worry that cooking with heat may lessen the efficacy of the oil. Cooking with heat can evaporate essential oils due to the steam, so it is best to add the essential oil at the end of the recipe, if possible. The less time the essential oil is exposed to heat, the more flavor it will retain, so if possible, add it in at the very end, or after the dish has been removed from heat and had time to cool.

Of course, it is not always possible to add the essential oil later, especially when it comes to baking or steaming. If your recipe requires that you bake, steam, simmer, or boil, and you cannot add the essential oil at the end, simply add a larger amount of the oil, as some of the oil’s flavor will be baked, steamed, simmered, or boiled out. If you plan to add the essential oil at the very end when your dish has been removed from heat, a much smaller amount will be needed. When you add strong essential oils like Oregano or Basil, it can be beneficial to let the oil simmer or evaporate, because it provides a milder, more pleasant flavor.

Cookware 

When cooking with essential oils, it is best to use cookware that is stainless steel, ceramic, or glass, as essential oils can potentially damage some types of plastic. When mixing ingredients that contain oils, avoid plastic mixing bowls or containers, and always try to use glass, ceramic, or stainless steel in order to protect and preserve your cookware.

Measurements 

The amount of essential oils you add to any given recipe depends heavily on what kind of oil you are using; your personal taste preferences; whether you are substituting the oil for raw, fresh, or dried ingredients; the amount of servings you are making; and more. While it would be nice to know the exact amount of essential oil to add to a recipe, there are so many variables involved in cooking that it is more a process of experimentation and trial and error. You might need a little practice cooking with essential oils before you get a good idea of how much of an oil to add in order to fit your specific recipes and flavor preferences. While there is no fool-proof measurement guide for cooking with essential oils, there are a few guidelines that will help you as you experiment with essential oils and food.

The toothpick method 

Something that makes cooking with essential oils so convenient is that it takes far less of an essential oil to flavor your food than if you were using dry seasonings, spices, or flavoring agents. Because essential oils are so potent, even the tiniest amount can add a serious blast of flavor to your dish. Often, even a single drop of an essential oil can be too overpowering, especially if the oil is particularly strong. When you first start experimenting with essential oils and cooking, it is best to use the toothpick method—dip the tip of a clean toothpick into the essential oil bottle and stir the toothpick into your ingredients. This will allow you to add the smallest possible amount of the oil, so that you don’t risk ruining the dish by adding too much flavor. After you’ve stirred the toothpick around in the dish, do a taste test to see whether you want to add more of the oil or not. This is the safest way to slowly add flavor to your dish without ruining it by using too much oil.

Potent oils 

It is important to note that some essential oils that have been approved for internal use are still very potent, and must be altered or modified before internal consumption. The following essential oils are extremely potent, and users should always employ the toothpick method when using these oils for cooking:

Cassia
Cinnamon
Clove
Cumin
Thyme
Oregano

These oils should also be properly diluted when added to beverages. To ensure proper dilution of these oils, use at least four ounces of liquid when adding any of the essential oils listed above to your drinks.

How do I know how much of an essential oil to add? 

As mentioned, the amount of essential oil you add to your dishes will depend on many different variables like the particular recipe you are making, how many servings you make, what kind of oil you are using, and your personal taste buds.

In most cases, it is best to start by using the toothpick method, and slowly adding more and more oil to the recipe. Once you have a little experience with cooking using essential oils, you can better gauge how much of an oil to add to a recipe, and you won’t have to taste the food each time after adding a toothpick’s worth of oil. In some cases, it is appropriate to add an entire drop (or several drops) of an essential oil, but just remember: once you’ve added an essential oil to your dish, you cannot take it back. You can always add more oil, but once added, you can’t take the flavor back, so use caution when adding essential oils to your meals, and stick with the toothpick method until you feel more comfortable with cooking using essential oils.

Don’t drop essential oils directly into the dish 

Once you’ve decided how much of an essential oil to use in a recipe, it is important that you don’t add the oil directly to the dish, bowl, or pan, but drop the oil onto a spoon first. When pouring essential oils, it is easy for more than one drop to sneak out of the bottle, so if you hold the bottle directly over your dish, you might get more oil than you intended. By pouring the oil into a spoon first, you can ensure that you get exactly one drop (or whatever amount you need), before adding it to the dish.

If you find it difficult to get exact amounts when cooking with essential oils, it can be helpful to use an oil dropper to help give you precise droplets. It is also important to remember to put the lid on essential oil bottles when you are not using them during the cooking process. Cooking can get messy, and ensuring that the lid is on your essential oil bottles will prevent you from accidentally knocking over a bottle and losing precious oil.

Flavor guide for cooking with essential oils 

When it comes to flavoring your food using essential oils, the options are limitless. Essential oils can help add potent flavor to nearly any drink, dessert, soup, meat, bread—the list goes on and on. If you are just getting started, the flavor guide below can help give you ideas of how to pair certain essential oils with your favorite foods and beverages. Remember: You can always add more oil, but once you’ve added a drop of essential oil to your food, you cannot take it back.

Citrus 

Common oils: Bergamot, Grapefruit, Lemon, Lime, Tangerine, Wild Orange
Useful for: beverages, baked goods, yogurt, dip, salsa, and zest
Flavor description: bright, sweet, tangy, refreshing

Citrus oils can add a sweet, refreshing flavor to beverages like tea, water, or smoothies, and can brighten up any recipe for baked goods like scones, muffins, or cookies. Citrus oils can also be useful for adding flavor to yogurt, or your favorite dips and salsa recipes. Consider using citrus oils in recipes that call for lemon, lime, orange, or tangerine zest. If the recipe calls for the zest of the entire fruit, it will likely take a few drops of essential oil to match the amount of flavor needed. Remember, citrus essential oils are taken from the peel of the fruit—not the juice. For this reason, it is easy to substitute citrus oils for recipes that call for fruit zest, but not necessarily for recipes that call for fruit juice.

Spices 

Common oils: Black Pepper, Cassia, Cinnamon, Coriander, Ginger, Fennel
Useful for: enhancing natural flavors, vegetables, meat marinade, sweet and savory dishes
Flavor description: hot, sharp, spicy, sweet, warm

Spicy oils are useful when you want to add an extra boost of flavor to your dish. Essential oils like Black Pepper and Ginger can help enhance natural flavors when cooking, and oils like Fennel and Coriander can help add extra flavor to both sweet and savory recipes. Cinnamon and Cassia oils are strong and spicy, and make a great addition to sweet recipes for baked goods or breakfast foods. Keep in mind that all of these spicy essential oils are extremely potent, so only a tiny bit of oil will be needed to add powerful flavor to your dish. For this reason, it is best to always start by using the toothpick method when adding any of these oils, and taste-test as you go.

Herbs 

Common oils: Basil, Cilantro, Marjoram, Oregano, Rosemary, Thyme
Useful for: substituting dry or fresh herbs, Italian dishes, meat marinade, soup, bread, pasta, potatoes Flavor description: herbal, fresh, sharp, warm

Using fresh or dried herbs has been a popular method for adding flavor to food for centuries. While this is an effective way to achieve certain flavors when cooking, it can be fun to substitute your regular herbs for essential oils every once in a while. Not only do essential oils come in handy when you don’t have access to fresh herbs or if you run out of dry seasonings, but they can help deliver serious flavor. In addition to using herbal essential oils to substitute dry or fresh herbs in a recipe, these oils can make a wonderful contribution to your favorite Italian dishes, soups, breads, pasta dishes, potatoes, meat marinades, and more. Like dry or fresh herbs, you can also use several of these herbal essential oils in a single dish to make a lovely bouquet of flavors. Remember, many of these oils are extremely potent, and should be added to food via the toothpick method to ensure that you do not overpower or ruin the dish by using too much oil.

Florals 

Common oils: Lavender, Geranium
Useful for: softening citrus flavors, adding a twist to plain recipes, desserts, tea
Flavor description: light, powdery, sweet

Although floral oils are more commonly used for beauty products and fragrances, and less often in cooking, there are certain floral essential oils that can help to add an unexpected twist of flavor to light desserts like cookies and cakes, jellies, and tea. Because of their sweet, powdery nature, floral oils can also be useful for softening powerful citrus flavors in a recipe in order to achieve balance. Floral essential oils are extremely potent, and therefore only tiny amounts should be added when cooking, using the toothpick method.

Mint 

Common oils: Peppermint, Spearmint
Useful for: beverages, desserts, salads, certain meats
Flavor description: minty, cool, refreshing, sweet

Mint is a popular flavoring agent in the cooking world, and mint essential oils can be extremely useful when making mint-flavored desserts and candies, or for any time you want to add a cool, refreshing element to your recipe. Many recipes that include lamb or chicken often use mint flavoring to compliment the flavors of the meat, or even to compliment spicy or savory flavors. Mint is also often used in conjunction with other herbs, as it has a fresh, herbaceous flavor. Because mint essential oils are so potent, only a small amount of oil is needed to achieve a powerful flavor. Always use a toothpick when adding mint oils to an entrée or dish. An entire drop of a mint oil can be used when being added to beverages like teas and smoothies.

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Essential Oil Recipes

Now that you’ve learned about the best ways to use essential oils for cooking, here are a few recipes that will help you practice. Remember, cooking with essential oils takes a little experimentation to perfect, but the possibilities are endless!

Beverages 

Adding essential oils to beverages is one of the easiest ways to enjoy their potent, refreshing flavors. When you want to brighten up any of your favorite drinks, here are a few ideas for adding essential oils to beverages:

Water 

Adding one to two drops of an essential oil to your water is a simple way to make a flavorful drink. Whether you are looking for a creative way to increase your daily water intake, want to cut down on soda or sugary drinks, or just want to reap the internal benefits of a particular oil, adding essential oils to your water is one of the most effective ways to enjoy essential oils.
• Add a drop or two of Lemon oil to a glass of water when fresh lemons aren’t available
• If you are trying to drink less soda or sugary drinks, add essential oils to your water for powerful flavor
• Add invigorating essential oils to your water in the morning to give you a refreshing jump start
• Put a drop of Cassia oil in your water when hiking, for hydration
• Add one drop of Cinnamon oil with honey to hot water and sip slowly to soothe the throat*
• Place a drop of Lime oil in a glass of water for enhanced flavor and antioxidant support*
• Combine Melaleuca, Peppermint, and Lemon oil in your water glass and drink to freshen the breath.

Tea 

If you like drinking tea, essential oils provide a natural way to add a variety of flavors to your beverage— making tea time infinitely more fun. Only a small amount of essential oil will be required to provide your tea mixture with potent flavor, so make sure that you do not add too much, especially if you are drinking from a small cup or using strong oils.

Which essential oils go best with tea?

• Bergamot 
• Cinnamon 
• Fennel 
• Lemon 
• Peppermint 
• Roman Chamomile

Other Beverages 

While adding essential oils to a glass of water or cup of tea provides a simple way to use essential oils to enhance your beverage, you can add an essential oil to practically any beverage to enhance the flavor.

Essential oils also work well in smoothies, slushies, lemonades, hot chocolate, and many more of your favorite drinks.

Marinades 

Because essential oils can provide sweet, savory, potent flavors, they make the perfect addition to your favorite marinades. Whether you are marinating meat, vegetables, seafood, or anything else you plan to cook up, adding essential oils will give your dish an extra dose of flavor. The amount of essential oil that you add to your marinade will depend on what you are marinating, how long the food will marinate in the mixture, and how much liquid the marinade has. However, it is best to add a small amount of essential oil to your marinade— start with one drop for most essential oils, and work your way up from there. 

Which are the best essential oils for marinades?

• Basil 
• Black Pepper 
• Cardamom 
• Cilantro 
• Cumin 
• Fennel 
• Ginger 
• Lemon 
• Lime 
• Marjoram 
• Oregano 
• Rosemary

The following essential oil-infused marinades work well with chicken, fish, beef, pork, shrimp, vegetables, and more.

Baked Goods 

Using essential oils when baking provides a simple way to add extra flavor to your favorite desserts, breads, and anything else you like to make in the oven. Whether you want to add a hint of flavor to your favorite cookie recipe, or provide a dessert recipe with a healthy twist, essential oils will definitely come in handy when making baked goods. Remember, when essential oils are baked, much of the oil will evaporate because of the heat. For this reason, it is best to add a little more oil to your mixture before placing it in the oven. Keep in mind that strong oils should still be used in small amounts, but oils with a milder chemistry can be used generously to ensure that the flavor survives the baking process.

Essential Oils and Sleep

The importance of sleep

We know that everything we do during our daily routine influences our health and wellbeing; however, we often forget that our sleeping habits are just as crucial to our health. Yes, exercising, eating right, and finding a healthy way to deal with emotions and stress are all important parts of our day, but allowing our minds and bodies to rest and recuperate at night is equally important. While some may think that the only consequences of poor sleep are feeling groggy or sluggish the next day, sleep deprivation has actually been linked to a number of health risks that can impact the body.

What do our brains and bodies do while we are asleep?

Sleeping is much more than just a way to pass the time, or a means of getting rid of the bags under our eyes. As we sleep, our brains and bodies go through important processes that are necessary for growth, learning and memory, and recuperation of the body’s systems.

While we sleep, our brain processes information, stimuli, and memories from throughout the day. As the brain sorts through important information and memories, it clears away waste and excess information in order to refresh the mind—allowing the brain to start fresh in the morning.

Relaxed, deep sleep allows the body to rest and recuperate by rejuvenating the body’s cells while relaxing the muscles and taking slow, deep breaths. Just as our minds must process information while we sleep, giving the body a break will help major systems function properly.

During the night, we experience several levels of sleep that allow the brain and the body to rest and recover. When we cut those processes short, our minds and bodies haven’t had time to properly process and recuperate, which can cause problems in the long run.

The consequences of poor sleeping patterns

Experts suggest that adults get at least seven to eight hours of sleep per night. While the amount of sleep required may vary slightly from person to person, it is important for everyone to allow their body to rest for a substantial amount of time every night in order to maintain proper function of the brain and the body’s major systems. Unfortunately, many adults do not receive the proper amount of sleep each night due to a number of circumstances, including frequent interruption during the night by children or newborns, inadequate bedding or an unfavorable sleeping environment, consumption of stimulating substances like caffeine, a demanding work schedule, and distractions like technology or entertainment. In addition to these factors that often keep adults from getting proper rest, some people deal with more serious health conditions associated with sleep that can cause interruptions throughout the night.

Because regular quality sleep is vital to the body’s restorative processes, missing out on proper rest can pose health risks. For example, inadequate sleep can impact our ability to lose weight or maintain a healthy weight. Loss of sleep can also influence our emotions, behavior, and decision-making abilities, which can have negative effects on our daily life. For both adults and children, sleep deprivation can influence learning ability and motivation, making it difficult to complete tasks or learn properly. Depriving the body of sleep can negatively impact nearly any organ system in the body, which can seriously affect our overall health.

While some think that the impact of poor sleep is minimal, it is important to note that lack of sleep influences reaction time, which can seriously affect your ability to drive safely. Thousands of accidents and deaths are caused by drowsy drivers every year, making quality sleep a matter of life and death.

In addition to the consequences and risks listed above, the lack of proper sleep can have a variety of effects that may differ from person to person. The negative impact of sleep deprivation may manifest itself in the body by causing changes in mood, influencing cardiovascular health, or affecting the immune system. When you deprive your body of proper sleep and your brain of adequate rest, any number of negative consequences may follow.

Good sleeping habits can improve quality of life and overall health

Just as sleep deprivation can lead to health risks and other negative impacts on the body and brain, getting good sleep helps the body recuperate and prepare for another day. With proper sleep, you’ll have the mental alertness and control over your emotions needed to tackle the challenges of each day. Rather than jeopardizing or attacking the systems of the body, you can help rejuvenate the body and promote overall wellness by getting quality, consistent sleep.

Sleep deprivation can influence:
• Our ability to lose weight or maintain a healthy weight
• Emotions, behaviors, and ability to make decisions
• Learning and motivation levels (in both children and adults)
• The body’s organ systems and overall health
• Reaction time; ability to drive safely


You might need a little extra help

For many people, getting better sleep isn’t simply a matter of going to bed earlier or rearranging their schedule. Many adults have the best intentions of getting good sleep, but their plans are thwarted when they can’t get their brain or their body to settle down. If you’ve tried your best to improve your sleeping habits but can’t seem to get better sleep, try a few of the suggestions below:

• Maintain a healthy diet
• Create a good sleeping environment: make sure it is dark, not too hot or cold, and quiet
• Avoid stimulants: alcohol, nicotine, caffeine
• Make sure you have adequate bedding: consider buying new pillows or a new mattress • Exercise regularly (but not too close to bedtime)
• Remove distractions: remove the temptation of technology, and try to avoid screens before bed
• Relax the body: try a warm bath, or chamomile tea (non-stimulating)
• Reset your internal clock: go to bed and wake up at the same time every night and morning

Essential oils can help with sleep and relaxation

In addition to the methods above, there are dozens of remedies, products, and approaches that claim to help promote sleep. However, each person is different, and what works for one person might not work for another. Essential oils have been used for thousands of years for their calming and soothing properties that can help relax the body and mind. The unique chemical properties found in certain essential oils make them useful for promoting an environment that is conducive for sleep. Because there is such a wide variety of essential oils, and because each oil has its own set of benefits, individuals can find an oil that works best for them. No two people will have the exact same reaction to a single oil, which means that each person can experiment to find the best essential oil for their needs.

Each person’s needs and rituals are a little bit different when it comes to sleeping, which makes essential oils a useful agent for creating a quality sleeping environment. A person can tailor each oil to fit their needs, and hopefully find their way to better sleep.

The science behind essential oils and sleep 

For many years, essential oils have been used to help calm and relax the body in an effort to promote a good night of sleep. You might be wondering, “How does it work? How do essential oils help the body with sleep?” With any essential oil, the specific benefits of the oil will depend on its chemical makeup. Every essential oil has a completely unique chemical profile, because each oil comes from a different plant part. Some chemical constituents can give an oil soothing or calming properties, while other constituents can make an oil cleansing, cooling, or invigorating. Because each essential oil contains a different combination of several chemical properties, each oil holds unique benefits. To use essential oils for their sleep benefits, the user simply needs to select oils with chemical components that are soothing, calming, relaxing, and promote a suitable environment for sleep.

Which chemical components contain properties that are useful for sleep?

Because each essential oil has a different chemical makeup, some essential oils are more useful for sleep than others. So which chemical components make an essential oil particularly useful for sleep? Let’s discuss a few chemical groups that are known to have benefits for promoting healthy sleep by relaxing, soothing, and calming the body and mind.

Alcohols

Commonly found in essential oils, alcohols are chemical groups that are composed of a hydrogen and an oxygen atom. Essential oils that contain alcohols can have a number of possible benefits including cleansing properties, protection against environmental threats, supporting a healthy cardiovascular system*, helping to uplift the mood, and, of course, supporting restful sleep. Alcohols that have the potential to promote restful sleep typically include the chemicals santalol and linalool.

Essential oils containing alcohols that support restful sleep
• Oil: Clary Sage Chemical constituent: linalool
• Oil: Lavender Chemical constituent: linalool
• Oil: Sandalwood Chemical constituent: santalol

Ketones 

Characterized as a chemical group that features an oxygen with a double bond that always occurs somewhere in the middle of a carbon chain, Ketones are frequently found in essential oils. Oils that contain ketones may help improve the appearance of the skin, can support healthy respiratory function*, sometimes promote healthy digestion*, or provide calming properties that are useful for supporting sleep. Ketones with calming properties include the chemicals carvone, camphor, frenchone, and octanone.

Essential oils containing ketones with calming properties Essential oils containing esters with calming, relaxing, and soothing effects on mood
• Oil: Dill Chemical constituent: carvone
• Oil: Lavender Chemical constituent: frenchone

Esters 

Formed when a reaction occurs between an alcohol and a carboxylic acid, esters are known as a chemical group that provides essential oils with a variety of benefits. The main benefits of esters include calming, relaxing, and soothing effects on mood, helping to reduce the appearance of skin blemishes, and a soothing, warming sensation when applied topically. The calming and relaxing properties of esters can make essential oils with this chemical group helpful for promoting sleep.

Essential oils containing esters with calming, relaxing, and soothing effects on mood
• Oil: Dill Chemical constituent: carvone
• Oil: Lavender Chemical constituent: frenchone
• Oil: Roman Chamomile Chemical constituent: isobutyl acetate, isoamyl angelate
• Oil: Clary Sage Chemical constituent: linalyl acetate

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

How do chemical components make essential oils useful for sleep?

Now that you have learned about a few chemical constituents commonly found in essential oils, you might still be wondering, “How will these chemical properties help me sleep?” When an essential oil contains the chemical properties discussed above, or any chemical properties with a soothing, calming, or relaxing nature, it will cause a positive response within the brain and the body.

Upon inhaling an essential oil with calming properties, the brain will process the aroma, and an effect will follow. Once you experience a restful night of sleep after using the calming oil, the brain will make what is called a positive association with that aroma, so the next time you smell that particular oil, your brain will have a similar reaction. After successfully using an essential oil to promote a good night of sleep, that oil can be continually used as part of healthy sleep regimen because of the positive connection your brain has made between the smell of the oil and a good night’s rest.

Inhale. 

Inhaling an essential oil can induce a response within the body for relaxation

Sleep. 

This internal response can encourage a restful night of sleep Positive Association. After a restful night of sleep, the aroma has now created a positive association within the brain

Repeat. 

Positive association promotes further use of this particular oil as part of a healthy sleeping routine.

As discussed, each individual has different sleep patterns, preferences, and needs, and every person will react to an essential oil a little bit differently. This is what makes essential oils so useful for promoting an environment conducive to sleep—you can find an oil that works for you and your sleeping needs. If you find that one essential oil doesn’t promote quality sleep like you hoped it would, you can try another oil that contains chemical components that are known to support sleep, and see if that particular oil is a better fit for your needs.

How to use essential oils to promote healthy sleep

With powerful and potent essential oils on your side, you can create an environment that will promote a good night’s sleep. Once you’ve found an essential oil with relaxing, calming, or soothing properties, you can incorporate the oil into your bedtime routine to help you sleep better. You can experiment with different oils, and even blend oils together for effective results. After selecting your essential oils, there are dozens of applications that will allow you get the rest you need.

Diffusion 

Diffusing essential oils is one of the simplest ways to enjoy the aromatic benefits of an oil—particularly at bedtime or when falling asleep. Placing an essential oil diffuser near your bed or in your bedroom will allow you to breathe in the relaxing aroma of the oil as you drift off to sleep. You can create your own bedtime diffuser blends by mixing a few essential oils together. Remember, not all of the oils you use in a diffuser blend have to fall within the “relaxing” or “calming” category. You can mix together a few calming oils with other essential oils you enjoy to make a unique aroma that will help you create an environment suitable for sleep.

If it takes you a while to fall asleep, turn the essential oil diffuser on during your nightly routine—allowing you to breathe in the calming aroma before going to bed. If you want to have a more restful night of sleep, place the diffuser on your bedside table, dresser, or in the corner of your bedroom, and set the timer. This will allow the aroma to remain in the room over an extended period of time, helping you to enjoy relaxed, peaceful sleep.

Bedtime and Bath time 

If you want a relaxing essential oil experience for the entire body, adding essential oils to a warm bath can help calm and comfort the body and mind before bed. Not only will a warm bath help soothe the body after a long day, but essential oils will provide several aromatic benefits that will prepare you for bed. You can simply add a few drops of an essential oil (or several oils) to a warm bath, or combine the oils with Epsom salts and place in the bottom of the bathtub.

Pillows and bedding 

Another simple way to enjoy the aromatic benefits of essential oils and promote quality sleep is by applying oils to your pillows and bedding. Combine a few drops of an essential oil (or oils) and a few ounces of water in a spray bottle and spritz the combination over your pillows and bedding. As you lay down to go to sleep, you will be surrounded by the relaxing, comforting aroma of essential oils.

Heating pad or neck wrap

Combining essential oils with a heating pad or neck wrap is an effective way to enjoy the aroma of calming essential oils, while simultaneously warming and relaxing the body. You can simply add a few drops of an essential oil to the outside fabric of a heating pad or neck wrap, and place on the neck or back for warming comfort.

Bottoms of the feet 

For an easy way to promote a good night of rest, simply apply your favorite relaxing oil to the bottoms of your feet. This topical application will allow you to enjoy the aroma of the oil throughout the night— keeping you in a peaceful state of rest. This is also a useful application method for helping children to sleep. Simply rub the oil on the bottom of your children’s feet during their nighttime routine to help them wind down before going to bed. Remember, some essential oils will need to be diluted before topical application. When applying oils on children, remember to use less oil than you would for an adult, and always dilute oils that have a strong chemistry.

A warm shower before bed

If you prefer to take a warm shower before bed instead of a bath, you can still use essential oils to help relax the mind and body before sleep. Simply place a few drops of a calming essential oil on the floor of the shower, allowing the aroma of the oil to disperse throughout the room with the steam from the shower. Make sure to place the oil droplets away from the path of the water so that the oil doesn’t get washed down the drain right away.

You can also add a few drops of a relaxing or soothing essential oil to your conditioner, and apply to your hair in the shower before going to bed. When you get out of the shower, you’ll still be able to smell the oil on your hair as you lay down to go to sleep. Essential oils like Clary Sage, Lavender, Roman Chamomile, and Ylang Ylang are calming oils that promote healthy sleep while simultaneously providing the hair with soothing and beautifying benefits.

Massage 

Essential oils have long been used to help enhance the art of massage. Using essential oils with calming, relaxing, and soothing properties during massage is a simple way to promote a good night of sleep. You can place a few drops of an essential oil in your hand, rub between the palms, and massage into the temples or neck. Massaging these areas with essential oils is an effective way to relax the mind and body, and can help calm you down before bedtime. You can also use calming essential oils to massage the shoulders, arms, back, legs, or feet to help relax certain areas of the body, or even the body as a whole. Diluting essential oils with a carrier oil will help the oils to absorb into the skin, so that you can still enjoy the aroma of the oils as you sleep. Before applying any essential oils topically during a massage, please read all instructions to ensure that the oil is approved for topical use.

Cup of Tea 

A common method for soothing the body before sleep is to drink a warm cup of tea. You can always add a drop or two of an essential oil to your nighttime tea to help soothe and relax the body for bed.*

Make sure the tea you choose is not caffeinated, as stimulants tend to keep the body and mind awake. The addition of Bergamot oil can turn regular tea into Earl Grey, while oils with unique flavors, like Dill oil, make a wonderful addition to herbal tea. Many people drink chamomile tea before bed, so it is no surprise that adding a few drops of Roman Chamomile oil to tea can help soothe the body and mind.

Before adding an essential oil to your tea, make sure that the oil has been approved for internal use and is safe to add to food and drink.

It will take a little experimentation, but once you’ve discovered your favorite calming essential oils, you can develop a personalized bedtime routine that leads to quality, consistent sleep. Consider your specific needs when it comes to sleep, and use your favorite bedtime oils to help you create a restful sleeping environment. You will no longer lay awake at night counting sheep when you have the natural, potent power of essential oils at your disposal—ready to help you slip into the kind of peaceful sleep that your body and mind desperately need in order to tackle another day


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Emotional Benefits of Aromatherapy

Emotions and quality of life

No matter our age, lifestyle, or geographic location, one thing that all humans have in common is that we all experience emotions every day. Emotions are an inescapable part of being a human, and they have a serious impact on our happiness and well-being. Although emotions are somewhat mysterious, they can be characterized as complex internal reactions that will differ from person to person. 

Because we each have a unique personality and a unique set of personal experiences, each of us will experience emotions in different ways. We each have different methods for responding to and coping with emotions, and each person displays their emotions a little differently. While our emotions can affect our quality of life in several ways, we know that they are very influential in shaping our motivations—which can then shape our behavior and way of thinking. Our responses to emotions can have negative or positive effects on our quality of life, depending on how we choose to respond based on our personality or experiences. While each person experiences emotions differently, unchecked emotions can seriously affect anyone’s quality of life by impacting their emotional or physical health. Conversely, experiencing positive emotions and finding healthy ways to deal with negative emotions can lead to an improved quality of life. Whether we choose to deal with our emotions, or leave them unchecked, we will never be able to escape emotions entirely. 

A scientific look at emotions 

For decades, scientists have studied human emotions because of their mysterious nature and the vital role they play in our daily lives. Most scientists agree that emotions are complex, multi-factorial responses that are triggered by multiple mechanisms and stimuli. This explains why emotions are so complex and mysterious—they are multi-factorial, which means that they are dependent on a variety of factors or causes. Emotions are also complicated because they can be triggered by any number of means or stimuli. 

Simply put, emotions are your response to the environment around you. This “environment” includes your physical location, the people around you, any activities you are engaging in, and dozens of other factors (both in and out of your control.) Your brain will process these factors and determine how to respond emotionally. This response will usually lead to some sort of action, and is typically based on your previous experiences and survival instincts. 

As mentioned, emotions and responses will vary from person to person because of our unique personalities and life experiences. An individual’s personality and experience will influence how they perceive stimuli and their environment. This is why we each have unique responses and ways of dealing with emotions—the same stimuli can be perceived differently by two people. 

While there are a wide array of emotions, and countless possible responses, emotions can generally be categorized into one of two categories: positive or negative. As mentioned, positive emotions can help improve well-being and quality of life, while negative emotions can take a toll on the body, both mentally and physically when they are not dealt with properly. 

Scientific definition of emotions: complex, multi-factorial responses that are triggered by multiple mechanisms and stimuli. 

Multi-factorial: dependent on a number of factors or causes 

Mechanisms: devices, means, or methods Stimuli: something that stimulates or acts as an incentive, or creates a response

Negative emotions 

Any emotion that we might feel throughout the day can typically be categorized as either a positive emotion or a negative emotion. Positive emotions uplift our mood and usually motivate us to act in a way that will help us maintain that positive mood. Negative emotions can also motivate us to act in a way that will uplift our mood; however, if these negative emotions are left unchecked, they can have serious effects on overall health, especially emotional health. As discussed, negative emotions can impact our quality of life, and even alter how our body feels and functions.

Handling negative emotions 

To keep negative emotions from decreasing your quality of life, it is important to have healthy coping mechanisms. Because emotions vary from person to person, it should come as no surprise that methods for handling emotions will also vary depending on your personality, preferences, and other factors. For example, some people find physical activity and exercise to be an effective way to deal with negative emotions, while others prefer quiet reflection or meditation. Any number of activities (or a combination of several activities) can work to help an individual deal with their negative emotions. 

When it comes to handling negative emotions, it is important to find a method that works for you personally. Consider engaging in a favorite hobby or pastime, confiding in a friend or loved one that you trust, practicing meditation or simply setting aside quiet time for relaxing. Finding an activity that you enjoy and that will help you work through any negative feelings is a healthy part of dealing with emotions. 

Using aromatherapy to deal with negative emotions In addition to developing healthy habits for dealing with negative emotions, you might also consider incorporating the use of essential oils into your regular routine for mood management. Although methods for dealing with negative emotions will vary from person to person, there is a wide variety of essential oils to choose from when it comes to uplifting mood and promoting positive emotions. Because each person is unique, it is helpful to have an equally unique set of oils, each with its own unique chemistry, to help soothe, calm, or uplift the mood. Once you learn about how to use essential oils to manage your mood, you will find that they can become a regular part of your routine for combating negative emotions in your daily life.

 Using essential oils for emotional benefit

Used anciently for their ability to influence emotions, essential oils are still useful today for managing mood and promoting uplifting feelings. Those who don’t know about the rich history of essential oils and aromatherapy might assume that using essential oils for emotions (and other purposes) is merely a new trend or fad that will soon pass. However, the popularity of aromatherapy has continued to grow since ancient times as essential oils have constantly proven an effective method for managing emotions. In addition to historic examples of aromatherapy, more recent research and scientific findings have also helped to prove the success of essential oils for managing mood.

History of aromatherapy 

Early usage 

Although it was not always referred to as aromatherapy, the use of essential oils for emotional benefit dates back to ancient times. People in ancient civilizations often used essential oils, plants, and other plant materials for things like cooking, bathing, promoting healthy skin, and a variety of healthcare practices. In addition to these practical daily uses, essential oils were frequently used during burials, rituals, and religious ceremonies, as many ancient cultures recognized the power of essential oils on emotions. 

Aromatherapy was used in ancient civilizations like Greece, Rome, China, and India—usually during meaningful events like religious ceremonies and other rituals. For example, Babylonians and Assyrians would burn Frankincense during religious ceremonies due to its warm aroma that promotes feelings of peace and relaxation. In ancient Rome, soldiers would use Fennel before going into battle to help make them feel strong and brave. 

While the idea of aromatherapy has developed and changed since ancient times, it is clear that the people of these ancient cultures recognized the power in using essential oils to influence emotions. 

Aromatherapy in the 20th Century 

Even though the practice of aromatherapy dates back to ancient times, it was not until the 20th century that the term “aromatherapy” was officially coined and scientists began to support the idea of using essential oils for emotional benefit. While many have enjoyed the benefits of aromatherapy for hundreds of years, it wasn’t until the 1990's that scientists were able to prove the connection between essential oils and mood management. 

In the early 1990's, substantial research helped biologists better understand how the brain reacts to aromas. This research proved what people of ancient civilizations had already put into practice—essential oils can be used to create responses within the body, particularly to benefit and influence emotions. Although the science of emotions still holds significant mystery, we know that there is a connection between scent and emotions. Because of this connection, we also know that aromatherapy is a useful tool for managing emotions and uplifting mood. 

Why use essential oils to manage mood? 

As mentioned, each person experiences emotions a little differently, and thus, the methods for managing emotions will vary from person to person. While there are many options available for uplifting mood and coping with negative emotions, there are several benefits to using aromatherapy and essential oils to manage emotions. 

A safe, natural way to manage mood 

Depending on the individual and the emotion, there are seemingly endless methods for altering or managing mood. However, many of these options do not promote good emotional health or physical health. Unfortunately, some people use questionable or even potentially dangerous methods to manage or alter their emotions, which can lead to more serious problems down the road. 

The benefit of using essential oils for mood management is that they can help soothe, calm, and uplift the emotions in a natural way. High quality essential oils are pure and potent, so only a little oil will be needed to help the user achieve the desired effect. Although essential oils are extremely powerful, they come from natural sources, so they are still safe to use. By providing a safe, natural way to manage emotions, aromatherapy is a good alternative to many of the other mood management tactics out there. 

Essential oils generate quick responses 

As discussed, high quality essential oils are extremely powerful and potent. Typically, you will start experiencing some sort of response from the moment you open the bottle, because you will be able to smell the oil from a distance. This power and potency means that you will only have to use a small amount of oil to help manage your mood. While some methods for managing emotions can be ineffective, essential oils will generate natural, effective responses. By using aromatherapy for emotional benefits, you can harness the power of essential oils to help you quickly and effectively deal with the variety of emotions you experience on a daily basis. 

As mentioned, each person experiences emotions differently, and thus, the methods for managing emotions will vary from person to person. While there are many options available for uplifting mood and coping with negative emotions, there are several benefits to using aromatherapy and essential oils to manage emotions. 

Essential oils provide a simple method that can be used in conjunction with other tactics 

One reason that aromatherapy has been a popular method for managing mood throughout history lies in its simplicity. You don’t need to be a professional in aromatherapy or a scientist to enjoy the emotional benefits of essential oils. Once you learn a little bit about essential oils and how they work, you can easily use them in your daily life to help manage your mood. After you learn the proper methods for applying essential oils, and understand which essential oils possess calming, uplifting, invigorating, relaxing, or other properties, it will be extremely easy to enjoy the emotional benefits of aromatherapy. 

Not only are essential oils easy to use and apply, but they can be used in conjunction with other mood management methods to help you keep your emotions in check. Essential oils are often used with methods like massage or meditation, and even in conjunction with activities like exercise, bathing, or sleeping. This makes it easy to tailor essential oils and aromatherapy to your personal preferences—further helping you cope with negative emotions during your day-to-day routine. 

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Essential Oils and Children

Using Essential Oils on or around Children

Once you have experienced the effective power of essential oils, incorporating oils into your lifestyle and daily routine is the next natural step. For many people, that daily routine includes children. Many parents wonder, “Are essential oils safe to use on my children?” The simple answer to this question is yes, but it is important to remember that there are certain safety guidelines and recommendations to consider when it comes to using essential oils with children. Essential oils can be safely used on or around children, and just like anything you would use with your family—topical products, hygienic products, cleaning products, etc.—special caution should be used when applying oils to children.

Yes, essential oils are safe for children 

Because children are smaller and more sensitive than adults and are still developing, it is important to understand that the rules of essential oils are different for children than they are for parents. Once you have learned the special safety guidelines required for using essential oils with your children, it is easy to help your kids reap the benefits that oils have to offer. If your child has specific health conditions or concerns, it is always wise to consult with your child’s physician before using essential oils.

How do I know that essential oils are safe to use on my children? While special precautions should be taken when using essential oils around children, parents can still be confident that it is in fact safe for children to use essential oils.

Historic use 

First, parents who are new to essential oils should know that essential oils and plant parts have been used for centuries to promote wellness, and are not a new fad or trend, but a tried and true solution for many of life’s everyday problems. Families in ancient Egypt used plant extracts and oils for everything from cooking and beauty treatments to embalming and religious ceremonies. For centuries, families in China have continued practices that promote wellness by using plant extracts and materials. Plant extracts and oils were a major staple in the households of ancient Rome, as plant parts were used for their fragrance and calming properties. After centuries of safe use, parents can rest easy knowing that essential oils have been proven safe and effective time and time again.

Essential oils are likely in many of the products you already use 

Because essential oils are naturally occurring compounds found in plants, they are a popular ingredient for many commercial products. Essential oils are often used in perfumes, soaps, candles, lotions, and skincare products to add fragrance. Due to their powerful purifying properties, essential oils are also frequently added to cleaning agents. Chances are, you most likely already have products in your home that contain essential oils. The benefit of using pure essential oils on their own is that it allows you to avoid the harmful toxins and chemicals that are often added to household products. Because they are taken from plants, essential oils are also found in many of the foods that we regularly eat. Small amounts of essential oils can be found in many of the fruits and plants that are a part of our regular diets. This means that our bodies are already equipped to process essential oils when taken internally. Although the essential oil internal dosage for a child is far less than that of an adult, your children have most likely already been exposed to small amounts of essential oils through their diet and other household products.

Essential oils are natural, and can be safe when used properly 

High quality essential oils are pure, potent, natural, and safe when used properly. As with anything we use on our bodies, there are special safety guidelines that can help us stay within the perimeters of safe use. Even seemingly harmless substances like water can be damaging to the body when used in excess amounts—and essential oils are the same way. As long as you educate yourself about the proper uses, you can safely and effectively use essential oils on yourself and around your family. Just as you wouldn’t allow your child to eat something, drink something, or rub something on their skin without knowing what it is or what it does, the key to safe essential oil usage is to educate yourself. We will discuss proper application, dosage, and other safety guidelines in more detail in chapter two.

High quality oils go through testing to ensure safety 

Before you use essential oils on your children (or on yourself), it is important to understand that not all essential oils are created equal. Typically, high quality essential oils go through rounds of rigorous testing to ensure that the product is safe to use. Not all companies use these testing methods, and many essential oil distributors will use synthetic fillers that alter the efficacy of the oils. It is important to use essential oils that have been carefully produced and thoroughly tested to ensure safety for you and your family. For example, dōTERRA® essential oils are put through a rigorous testing process where they are checked for contaminants, potentially harmful substances, and any other components that could compromise the safety and quality of the oil. It is important to choose a high quality essential oil that has been tested and cleared for safe use before using it on your family.

Safety Guidelines

As mentioned, the key to safely and successfully using essential oils on children is observing the special safety guidelines that have been set to protect children from overexposure or sensitivity. As a parent, it is important to remember that the rules for using essential oils with children are different than those for adults. By observing specific guidelines when it comes to essential oil dosage, dilution, application, storage, and more, you can help your children safely and effectively enjoy the benefits that essential oils have to offer. Here are some basic rules to follow when using essential oils on or around children. Each of these guidelines will be covered in greater detail throughout this chapter.

Always supervise children during essential oil usage 

Perhaps the most important safety guideline when it comes to essential oils and children is to ensure that your child only uses essential oils under adult supervision. Even if your children are used to essential oils and know how to apply them, it is always best to supervise any oil application to ensure safety. Essential oils are extremely potent and powerful, and many children do not understand concepts like dosage, dilution, and sensitivity. In addition to teaching your kids about applying essential oils safely, it is important to always be present when any essential oils are being used around your children.

Dosage 

Because children have a smaller body mass; have thinner, more sensitive skin; and are still developing, their dosage level of essential oils should always be smaller than adult doses. Remember to always consult your child’s physician about any specific health conditions or concerns before using essential oils on or with your child. Because oils are so potent, you will only need a very small amount for them to be effective on your children. When using essential oils with your kids, start with small doses—smaller than what you would use on yourself—and then give your child ample time to experience the benefits of the oil before applying more.

Dilution 

Many parents have concerns about the topical use of essential oils with children because of their sensitive skin. The best way to protect a child’s delicate skin when using essential oils topically is to dilute before application. Diluting an essential oil with a carrier oil like dōTERRA® Fractionated Coconut Oil before applying it to your child’s skin will help reduce the risk of sensitivity.

Sensitivity testing 

It is usually a good idea to do a sensitivity test on your child when trying a new oil, to ensure that it does not cause any irritation. To perform a sensitivity test, simply dilute the oil that you want to use, apply it to an inconspicuous spot on your child’s skin (the feet are usually the best place because that is where the skin is thickest), and observe the spot over the course of a few hours. This will give you the chance to see how your child’s skin reacts to that particular oil.

Avoid sensitive areas 

In addition to sensitivity testing, you can help your child avoid irritation or sensitivity when it comes to using essential oils by avoiding application in any sensitive areas. As mentioned, any application of essential oils on your children should always be supervised— with your younger children, you should be the one to apply the oils; with older children, you should always be present during application. When applying essential oils topically on children, there are a few areas that should be avoided to help prevent sensitivity:
• Eyes
• Skin around the eyes
• Inner ears
• Broken, injured, or damaged skin
• Inner nose

All of these areas of the body tend to have more sensitive skin, and should be avoided when applying oils topically. Remember, a child’s skin is even more delicate than an adult’s, so application methods will always be a little different when it comes to using essential oils with children.

Sunlight exposure 

Some essential oils, particularly citrus oils, can cause sunlight sensitivity if exposed to sunlight after applying the oil on the skin. The risk for sunlight sensitivity is especially prevalent for children, because they tend to spend a lot of time outside. Before topically applying essential oils on your children, it is wise to consider first how much time your child will be spending in the sun over the next 12 hours, and second, whether or not the oil you are applying includes a caution for potential sunlight sensitivity. As mentioned, it is typically the citrus oils that present a risk for sunlight sensitivity; however, parents must always read essential oil labels to see if an oil comes with a warning about sunlight exposure. When an essential oil or essential oil product contains a sunlight sensitivity warning, it is best to avoid sunlight and UV rays for at least 12 hours after the product is applied.

Essential oil supplements 

Supplements that contain essential oils can be extremely beneficial for adults; however, children should not take adult supplements unless the product has been designated as safe for children. Luckily, there are many essential oil supplements (including dōTERRA® products) that are designed specifically for children. Kids can reap the benefits that essential oil supplements have to offer, Dilution ratios for children: 5 drops of carrier oil for 1 drop of essential oil CHEWABLE™ 60 TABLETS and can still take some adult supplements when they are designated as safe for the whole family. Before giving your child any supplement, read all labels or instructions to ensure that it is appropriate for children. It is always wise to consult with your healthcare provider if you have any questions about giving your child a supplement of any kind.

Essential oil storage 

One of the best ways to ensure safe use of essential oils with your little ones is to practice safe storage habits—always keep your essential oils and essential oil products out of the reach of children. Kids do not understand how powerful and potent essential oils are, or how important it is to follow dosage guidelines. By keeping your essential oil collection in a place where it cannot be accessed by your children, you will help ensure their safety.

Remember, essential oils should not be stored in direct sunlight or anywhere they will be exposed to heat, as this can damage the delicate chemical profile of the oils and even detract from their benefits. Always make sure that an essential oil diffuser is placed in a safe area where children will not be overexposed to an oil and cannot reach the diffuser. While it might seem convenient to keep essential oils out in the open, proper storage is a key component of successfully and safely using essential oils in a home with children.

Many essential oil bottles come with an orifice reducer, which allows only a small amount of oil to be released at a time. Parents will often remove this extra lid to make for easier pouring or diffusion of essential oils, but this orifice reducer can help to limit the amount of essential oils that your child can get if they do happen to find a bottle. While it is tempting to leave this lid off for convenience, it is best to make sure that the orifice reducer is on when storing your essential oils.

Educate yourself as a parent 

As with anything you would give your child—food, medicine, treatments, topical products, etc.—the greatest way to safely use essential oils on or around your children is to educate yourself as a parent. If you are new to essential oils, educate yourself about how they work, best practices, and safety guidelines. Once you have learned how to properly use essential oils yourself, you’ll be better equipped to share the benefits of essential oils with your entire family—including your children. While learning about and staying up to date with safe essential oil application methods is a major part of responsibly protecting your children, it is also important that parents always carefully read warnings, labels, cautions, and distributor instructions before using essential oils on their children. By combining your essential oil knowledge with safety guidelines given by the manufacturer, you can give your child a safe, enjoyable essential oil experience.

Consult with a medical professional 

Consulting with a healthcare professional before using essential oils is a safety guideline that applies to both parents and children. This rule is even more important if you or your children have specific health concerns. Each person has a different health history, and specific health conditions may change the way that you use essential oils. By consulting with your child’s physician before using essential oils around your child, you can be prepared for any special conditions that may change how you use the oils in your home.

By following these general safety guidelines, and any other recommendations from the essential oil distributor, or suggestions from your physician, you can enjoy the safe use of essential oils around your children. Remember, as the parent, you set the example for your children when it comes to safe and proper use of essential oils in the home.

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How Do I Use Essential Oils?

Before you continue reading, make sure you know what an essential oil is and where essential oils come from. Now, you are ready to learn how to use them. Once again, you don’t need to be an expert to enjoy the wide benefits that essential oils hold. All you need is a basic understanding of how to safely and simply use essential oils during your daily routine.

Aromatic 

One way to experience the benefits of essential oils is aromatically, or by breathing them in. Using essential oils aromatically can offer many benefits; however, it can be particularly helpful for improving or managing mood. Depending on the chemical structure of an essential oil, it may provide invigorating or uplifting effects, or it might produce calming or soothing feelings.

Studies have shown convincing evidence that simply inhaling the aroma of an essential oil is effective for calming nervous or anxious feelings in a variety of settings.

Diffusion 

Diffusion is the most effective way to enjoy essential oils aromatically and is most efficiently accomplished by using an essential oil diffuser. Essential oil diffusers take a whole oil and transform it into a mist, or microscopic droplets, that allow the user to experience the aroma of the essential oil for an extended period of time. It is important to remember that essential oils have a delicate chemical structure, so you never want to use a diffuser that could alter the chemical profile of the oil by using heat. It is best to stick with diffusers that use water or cold air to diffuse the oil. While diffusers make it easy to use essential oils aromatically, you can also reap the aromatic benefits of an essential oil without a special diffusing device. Simply inhaling an essential oil straight from the bottle, or placing a drop in your hands, rubbing the palms together, and inhaling the scent will allow you to yield the benefits of essential oils through the air.

Effective methods for aromatic application 

Safety Tip: Typically, aromatic use of essential oils is considered very safe and tends to be well tolerated by most individuals. However, as with any application method for essential oils, it is important to consider doses and appropriate use. For maximum benefits, diffusion should be used multiple times throughout the day, in small doses.

Topical Use 

Applying essential oils topically is a safe, effective way to yield the benefits that essential oils hold for the skin and other aspects of the human body. Due to their chemical makeup, essential oils can easily penetrate the skin and offer a localized benefit to the applied area. Essential oils are easily absorbed into the skin; however, you can prolong the benefits of an essential oil by using a carrier oil to slow down the evaporation of the oil, allowing it to moisturize the skin.

What is a carrier oil? Carrier oils are lipid-based substances that can be used to dilute essential oils. The carrier oil will literally help to ‘carry’ your essential oil to the desired area. Using a carrier oil like Fractionated Coconut Oil allows you to effectively apply an essential oil topically without altering the potency of the oil. When you dilute an essential oil, it enhances absorption by increasing the surface area of absorption, and helps prevent skin sensitivities.

Remember, deciding when and how to dilute your essential oils is a personal decision that should be based on the oil’s chemistry, your usage preferences, and any personal sensitivity to certain oils.

Skin sensitivity and dilution 

If you have particularly sensitive skin, or when applying essential oils on children, it is a good idea to use a carrier oil like Fractionated Coconut Oil. By diluting the essential oil with a carrier oil, you can avoid the development of a skin sensitivity, especially when you are trying a new oil for the first time.

The recommended ratio for dilution is typically three drops of carrier oil for every single drop of essential oil. As mentioned, the dose for applying essential oils topically will vary depending on the individual and their needs, age, size, and overall health status. When you are first starting out, try a few small doses throughout the day instead of a single large dose all at once. Start with a small dose (one to two drops.) This dose can be repeated every four to six hours as necessary.

Some essential oils should always be diluted when used topically. Always follow usage suggestions for oils like Cinnamon, Geranium, Lemongrass, and Oregano, as they should always be diluted before topical use. Recommended dilution ratio: 3 drops of carrier oil to 1 drop of essential oil. 

What oils should I start with? 

Whether you are using essential oils aromatically or topically, you might be wondering about the best place to start. At dōTERRA®, we suggest starting with simple essential oils that have a variety of applications so that you can get used to the potency, power, aroma, and characteristics of essential oils and how to use them. When you are first starting out, consider using any or all of the oils below: Lemon essential oil is one of the top selling oils at dōTERRA®, and with good reason. If you are looking for an uplifting, versatile oil to start off your essential oil collection, Lemon is an excellent choice. If you are looking for an introduction to the world of essential oils, Lavender oil is a wonderful oil to start with. Not only does Lavender provide a calming, pleasant aroma, but it is very useful in everyday life as well. When you want to experience the potent power of essential oils, Peppermint oil can be used topically or aromatically for impressive results.

Lavender

• Reduce the appearance of skin imperfections or soothe occasional skin irritations by applying Lavender oil to the skin
• Place a few drops of Lavender oil in your essential oil diffuser to help ease feelings of tension
• Promote an environment for restful sleep by adding a few drops of Lavender oil to bedding, pillows, or the bottoms of your feet before bedtime
• Combine a few drops of Lavender oil to a spray bottle of water and spritz over your mattress, couch, or in the linen closet to add freshnesss.

Lemon

• Place a few drops of Lemon oil in your diffuser to help create an uplifting environment
• Soak a cloth or rag in Lemon oil and use it to protect, clean, and shine wood finishes around the home
• When you need to remove grease or residue from your hands, wash with Lemon oil and water
• Add Lemon oil to a spray bottle of water and use it to clean countertops and other surfaces.

Peppermint

• Place a few drops of Peppermint in your essential oil diffuser when you are feeling low on energy
• Add Peppermint oil to your shampoo or conditioner to give yourself a stimulating hair massage
• When you want a morning energy boost, rub Peppermint oil on your temples when you first wake up
• Diffuse Peppermint oil to help promote feelings of easy breathing and clear airways.



Are essential oils safe?

When you use high quality essential oils in the appropriate amount, they can absolutely be safe enough to use at home on yourself and your family. High quality essential oils will have gone through extensive testing to ensure they are safe, are pure, and have the correct amount of concentration. Like anything else that you would use in your home or on your children, essential oils are safe when you adhere to recommended dosage amounts and use them within proper parameters. Among the many benefits of essential oils, one major advantage is that they offer peace of mind to parents who worry about using chemical-ridden products on their children, or in the home for cleaning and other tasks. Essential oils are a safe alternative to many of the products you see on grocery store shelves that contain synthetic toxins or chemicals that could be harmful. Learning about proper use and dosage will allow you to safely use essential oils at home and on your family, while enjoying the benefit of a natural product.

Recommended ideal amounts

As mentioned, essential oils can be used safely when users stay within recommended amount ranges. Using the suggested dosage for essential oils not only helps the user avoid consuming unsafe levels, but also allows them to enjoy the maximum benefit of the essential oil. Of course, each individual needs to consider their own level of experience with essential oils and any personal health concerns when following suggestions for daily amounts. Always consider the advice of your health-care provider as you seek to benefit from the use of essential oils.

How can I be sure that I’m using essential oils safely? 

• Always keep the safe amount-per-day guidelines in mind.
• Avoid applying oils directly to the nose, ears, or around the eyes.
 • For topical application, it is important to consider dilution. Dilution helps you avoid sensitivity with essential oils, and is particularly helpful for young or small children, or those with sensitive skin. It is also important to remember that some essential oils (Cassia, Cinnamon, Geranium, Lemongrass, Oregano, and Thyme) should always be diluted before topical use.
• Make sure to store essential oils out of the reach of children. This will help prevent accidental ingestion.
• When storing essential oils, you’ll also want to keep the oils away from excessive light or heat, because this can alter the chemical properties of the essential oil significantly.
• Always help younger children apply essential oils to make sure they get the proper amount. It is also a good idea to encourage teenagers to set a good example for younger children by always following guidelines for proper usage.


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