Essential Oils for Fatigue
Fatigue is something that many people experience, and it can make everyday activities feel really hard. If you’ve ever felt tired and sluggish, you’re not alone! Whether you’ve had a long day at school, played sports, or just haven’t slept well, feeling tired can slow you down. Luckily, there are ways to help combat fatigue, and one of the most interesting methods involves essential oils. In this article, we will explore what essential oils are, some studies that show how they can help reduce fatigue, and different ways you can use them to feel more energized.
What Are Essential Oils?
Essential oils are concentrated liquids that come from plants. They are called "essential" because they capture the plant’s scent and flavor, or “essence.” People have been using essential oils for thousands of years for various purposes, including relaxation, healing, and even cooking! Each essential oil has its own unique smell and benefits, and they can be used in many different ways, such as in diffusers, roll-ons, or even in the bath.
Studies on Essential Oils for Fatigue
Study #1: Swimming Rats
In one fascinating study, researchers looked at the effects of essential oils on rats. They had 48 male rats participate in something called a “swimming exhaustion study.” This sounds complicated, but basically, it meant they tested how long the rats could swim before getting tired.
The rats were divided into groups, and some of them inhaled different essential oils: sweet orange, peppermint, clove, and rosemary. The researchers found that the rats that inhaled these four essential oils together were able to swim longer before getting tired compared to those that only inhaled peppermint oil or had no essential oils at all. This study suggests that a blend of essential oils can help increase stamina and reduce fatigue.
Study #2: Moms and Lavender
Another study conducted in hospitals in Iran looked at the effects of lavender essential oil on new mothers who had delivered premature babies. These moms often felt very tired and stressed because of their situations. For this study, 72 mothers inhaled 2 drops of lavender essential oil for a half hour every other day for four weeks.
The results were exciting! The mothers who inhaled the lavender essential oil reported feeling less fatigue and less stress than those who did not use the oil. This shows how powerful lavender can be in helping people feel more relaxed and energized, especially during tough times.
Study #3: Cardiac Patients
A third study took place in a hospital with 105 cardiac patients. These patients often felt fatigued due to their health conditions. For seven nights, they had 20-minute aromatherapy sessions with lavender and peppermint essential oils. The researchers found that inhaling these essential oils significantly reduced the amount of fatigue these patients experienced.
This study highlights how essential oils like lavender and peppermint can help not only with general fatigue but also in serious health situations.
How to Use Essential Oils to Combat Fatigue
So, how can you use essential oils to help with fatigue? There are several easy ways to incorporate them into your daily routine. Here are a couple of popular methods:
1. Use an Essential Oil Diffuser
A diffuser is a device that spreads the scent of essential oils into the air, creating a pleasant atmosphere. Here’s how to use one:
Read the Instructions: Every diffuser is a little different, so be sure to look at the directions that come with yours.
Add Water: Most diffusers need water. Fill the diffuser with water according to the instructions.
Add Essential Oils: Based on the studies we talked about, you may want to choose lavender oil, peppermint oil, or a blend of sweet orange, peppermint, clove, and rosemary oils. Add 5-10 drops of your chosen oils to the water.
When you turn on the diffuser, the essential oils will fill the room with their wonderful scents, helping to lift your mood and reduce fatigue.
2. Make an Essential Oil Roll-On
Roll-ons are a convenient way to carry essential oils with you wherever you go. You can keep one in your bag and use it anytime you start feeling tired. Here’s how to make one:
Products/Supplies Needed
Carrier Oil: You’ll need a carrier oil, which is a lighter oil that helps dilute the essential oils. Good options are fractionated coconut oil, sweet almond oil, or jojoba oil.
Lavender Essential Oil: You’ll need about 10-12 drops of lavender oil, which is great for calming and reducing fatigue.
Roll-On Bottle: Get a 10 ml glass roll-on bottle with a rollerball top. These can be found online or in stores.
Equipment Needed
Small Funnel or Dropper: This will help you pour the oils without spilling.
Clean Workspace: Make sure your area is clean to avoid contamination.
Instructions
Clean the Bottle: Make sure your roll-on bottle is clean and dry before you use it.
Add Essential Oil: Use a dropper to add 10-12 drops of lavender essential oil to the bottle.
Fill with Carrier Oil: Use a funnel to fill the rest of the bottle with your carrier oil. Leave a little space at the top so you can put the rollerball back on.
Attach the Rollerball: Secure the rollerball top firmly onto the bottle.
Shake Well: Gently shake the bottle to mix the essential oil with the carrier oil.
How to Use the Roll-On
Apply to Pulse Points: Roll the oil onto your wrists, temples, behind your ears, or the back of your neck. These areas, known as pulse points, can help the oil absorb into your body better.
Deep Breathing: After applying, take deep breaths from your wrists. This helps enhance the calming effect of the lavender.
Reapply as Needed: You can use the roll-on throughout the day, especially during stressful moments or before bedtime.
Tips for Safety and Effectiveness
While essential oils can be beneficial, it’s important to use them safely. Here are some tips to keep in mind:
1. Patch Test
Before using lavender essential oil on your skin, it’s a good idea to do a patch test. This means putting a small amount of the diluted oil on a tiny area of your skin to make sure you don’t have an allergic reaction. Wait 24 hours to see if any redness or irritation develops.
2. Use High-Quality Oils
Make sure you are using high-quality, 100% pure essential oils. Look for oils labeled as "therapeutic-grade" to ensure you’re getting the best results.
3. Consult an Adult
If you are younger or unsure about using essential oils, it’s always a good idea to talk to a parent or an adult before trying something new.
4. Avoid Direct Sunlight
Some essential oils can make your skin more sensitive to sunlight. After applying oils to your skin, avoid direct sunlight for a few hours.
5. Keep Away from Eyes and Mouth
Be careful not to get essential oils in your eyes or mouth, as they can cause irritation. If this happens, rinse with lots of water.
6. Store Properly
Store essential oils in a cool, dark place to keep them fresh and effective. Make sure they are out of reach of pets and small children.
Conclusion
Essential oils can be a powerful tool to help combat fatigue and improve your overall well-being. Whether it’s through diffusing the calming scent of lavender or carrying a roll-on with you for quick relief, these natural remedies can make a difference in how you feel.
As we’ve learned from various studies, essential oils like lavender, peppermint, sweet orange, clove, and rosemary have shown promising results in reducing fatigue and improving mood. By incorporating these essential oils into your daily routine, you can help boost your energy levels and feel more refreshed.
So, the next time you’re feeling tired, consider giving essential oils a try! Remember to use them safely, and don’t hesitate to ask an adult for help. With the right approach, you’ll be on your way to feeling more energized and ready to take on the day!
References
Li, Zhiyue & Wu, Fengzhi & Shao, Haozhen & Zhang, Yu & Fan, Angran & Li, Feng. (2017). Does the Fragrance of Essential Oils Alleviate the Fatigue Induced by Exercise? A Biochemical Indicator Test in Rats. Evidence-Based Complementary and Alternative Medicine. 2017. 1-7.
Azita Ghorbani, Maryam Shirdel, Batool Pouraboli, Mona Mansouri, Mamak Shariat, Setareh Sagheb, Shima Haghani, The impact of lavender essential oil inhalation on fatigue and stress of mothers of premature infants, Journal of Neonatal Nursing, Volume 31, Issue 1, 2025, Pages 259-266, ISSN 1355-1841.
Mahdavikian, Somayeh, Fallahi, Masoud, Khatony, Alireza, Comparing the Effect of Aromatherapy with Peppermint and Lavender Essential Oils on Fatigue of Cardiac Patients: A Randomized Controlled Trial, Evidence-Based Complementary and Alternative Medicine, 2021, 9925945, 7 pages, 2021.