Long summer evenings, conducive to late meals, shared laughter, and prolonged activity, can also throw our internal rhythms off balance. After a sunny and stimulating day, it's sometimes difficult to find the calm needed to digest properly and fall asleep peacefully. Between excitement, heat, and slow digestion, the body and mind struggle to slow down.
To regain quality sleep and promote complete relaxation, incorporating an evening aroma ritual is a gentle, natural, and effective solution. Essential oils are valuable allies in supporting the transition from the hustle and bustle of the day to nighttime rest.
In this article, I invite you to discover a 20-minute mini-ritual that is easy to integrate into your summer routine: digestive herbal tea, relaxing diffusion and targeted self-massage will help you slow down, support your digestion and prepare for a peaceful sleep.
3 Essential Oils for Summer Evenings
True lavender: to calm the nervous system
Rich in linalool and linalyl acetate, true lavender is one of the most renowned essential oils for its calming effects on the nervous system. It acts as a true, gentle, non-habit forming sedative, making it an ideal ally for helping you fall asleep after an active summer day.
Benefits :
- Helps release physical and mental tension, reduces inner agitation, promotes sleep.
Practical advice :
- Place 1 drop on a tissue to breathe or diffuse it 10 to 15 minutes before going to bed.
Precautions :
- Not recommended for pregnant women less than 3 months pregnant
- Prohibited for infants under 3 months.
Noble chamomile: to soothe the solar plexus and the mind
Noble Chamomile is valuable for nervous agitation, digestive disturbances, or stress-related sleep disorders. Its specific esters (angelates) give it a profound calming effect, both emotionally and physically.
Benefits :
- Soothes the solar plexus, calms digestive spasms, supports gentle falling asleep.
Practical advice :
- Massage the solar plexus with 1 drop diluted in a vegetable oil after dinner or before bedtime.
Precautions :
- Not recommended for pregnant women less than 3 months pregnant
- Prohibited for infants under 3 months.
Exotic basil: to relax the abdomen and the mind
Used in digestive aromatherapy, Exotic Basil essential oil is a real asset for relieving bloating, spasms, and feelings of heaviness after a heavy meal. Its mildness also makes it an aid to letting go. Its rich linalool content is antispasmodic, rebalancing the nervous system, and digestive tonic.
Benefits :
- Relaxes intestinal muscles, calms digestive pain, reduces mental overload.
Practical advice :
- Gently massage the abdomen with 1 drop diluted in a tablespoon of vegetable oil.
Precautions :
- Prohibited for pregnant and breastfeeding women
- Prohibited for children under 6 years old
- Dilute with a vegetable oil before applying to the skin.
Summer evening aroma ritual
After a hot and stimulating day, the body needs to slow down to initiate a peaceful digestion and prepare for restful sleep. Establishing a mini evening aroma ritual helps create a smooth transition between daytime activity and nighttime rest.
Here is a simple, effective ritual accessible to everyone in 20 minutes.
1. Digestive infusion + targeted olfaction: initiate relaxation
Stimulate digestion naturally while soothing mental tension
Start your ritual with a digestive tea made with herbs such as lemon balm, verbena, or chamomile. These plants aid digestion and relax the body.
While the infusion is resting, add an olfactory gesture:
- Place 1 drop of Exotic Basil essential oil on a handkerchief or aromatic pebble.
- Breathe deeply for 2 to 3 minutes, consciously, to release the diaphragm and relieve abdominal tension.
This double action gently launches the evening routine with essential oils, targeting both the digestive system and the nervous system.
2. Soothing diffusion: create an atmosphere conducive to calm
Use essential oils in diffusion to prepare for sleep
As the evening air cools, enjoy a moment of calm in your living room or bedroom with a relaxing essential oil diffuser. Diffusing provides a quick and effective olfactory action to calm mental agitation and aid digestion.
Synergy to broadcast (10 minutes):
- 3 drops of true lavender
- 1 drop of Roman Chamomile
This synergy promotes overall calm and creates a soft, floral, and citrusy olfactory atmosphere. It is ideal for summer evenings when falling asleep is more difficult.
Tip : If you don't have a diffuser, place the drops on a tissue or a porous stone near you.
3. Self-massage of the stomach and solar plexus: release residual tension
Apply essential oils in massage to digest and relax
Finish your aroma ritual with a targeted, simple and comforting self-massage to relax key areas: stomach, solar plexus and shoulders.
Relaxing Massage Oil Recipe:
- 1 tablespoon of jojoba vegetable oil
- 1 drop of exotic basil
- 1 drop of Roman Chamomile
- 1 drop of true lavender
Instructions for use:
- Massage the stomach in a clockwise direction for 2 to 3 minutes.
- Then apply a few drops to the solar plexus and massage while breathing deeply.
- Finish with a light massage of the trapezius muscles to release accumulated tension.
This simple gesture helps ease digestion, calm ruminating thoughts and promote peaceful sleep with essential oils.
General precautions for the use of essential oils
To take full advantage of these synergies, follow these tips:
- Specific diffusion precautions : Do not diffuse for more than 30 minutes per session to avoid saturating the air. Use a diffuser appropriate for the size of your room.
- Dilution : Dilute essential oils before skin application to avoid irritation.
- Tolerance test : Before use, carry out a skin tolerance test by applying a small amount of essential oil diluted in vegetable oil to the inside of the elbow and wait 24 hours to check for an allergic reaction.
- Do not use in children, pregnant or breastfeeding women without medical advice : It is imperative to consult the essential oils sheet and consult a health professional before any use in these specific cases.
- Precautions for medical conditions : People suffering from chronic illnesses (asthma, epilepsy, hypertension, etc.) should consult their doctor before using essential oils, as some may have adverse effects or be contraindicated with their treatment. Your doctor is the only primary player in your health.
- Beware of photosensitizing oils : Some essential oils, such as citrus oils (lemon, bergamot, grapefruit), can cause skin burns or spots if exposed to the sun after application. Do not use them before direct sun exposure.
- Avoid mucous membranes and eyes : Essential oils can cause severe irritation. In case of accidental contact, rinse thoroughly with a carrier oil, not water. Consult your doctor.
To conclude...
Summer, with its long, intense days, can upset our inner balance. Incorporating an evening aroma ritual becomes a true act of well-being to slow down, soothe the digestive system, and prepare for quality sleep. In just 20 minutes, it's possible to create a gentle transition to nighttime with simple, natural gestures.
Adopting this evening ritual with essential oils allows you to better listen to your body, establish a calming rhythm at the end of the day, and fully enjoy the benefits of aromatherapy, even during the summer season. A simple routine that respects your rhythm and cultivates balance and serenity all summer long.
References
Book :
“The Living Earth Guide to Essential Oils” Françoise Couic Marinier - Dr Anthony Touboul - Living Earth Edition 2017
Maison Jacynthe disclaims all liability. All information contained on this page is not intended to replace justified allopathic treatment, nor to disregard the expertise of the medical profession. It is up to each individual to take charge of their own health, to inform themselves, and to make the necessary changes to improve their condition. Therapeutic supervision by a qualified health professional is obviously recommended.
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