Insights & Discussion
Lavandula angustifolia essential oil inhalation seemed to enhance overall sleep patterns, quality, and efficiency in postmenopausal women with insomnia.
Methodology: 35 postmenopausal women, clinically diagnosed with insomnia, were recruited and divided into two groups - an Aroma Group and a Placebo Group - for a double-blind, randomized controlled trial. Over 29 days, participants in the Placebo Group inhaled sunflower oil, while participants in the Aroma Group inhaled lavender oil. Both groups were given sleep hygiene guidelines before embarking on the trial and received follow-up on a weekly basis. Evaluations were performed both pre- and post-intervention.
Discussion of Results: No significant differences were noted between the two groups in terms of sleep quality. However, certain tendencies were observed. Aroma Group participants showed a noteworthy reduction in the time taken to fall asleep, depression levels and postmenopausal symptoms such as hot flashes. Moreover, polysomnography data showed increased sleep efficiency in comparison to initial levels. The improvement in sleep quality over time was observed in both groups, indicating that sleep hygiene instruction and weekly follow-ups played a significant role in influencing sleep patterns and quality.
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There is evidence to support significant improvements to total sleep time and sleep efficiency with the ingestion of tart cherries.
2023 Current Sleep Medicine Reports Too Sour to be True? Tart Cherries (Prunus cerasus) and Sleep: a Systematic Review and Meta-analysis Stretton B, Eranki A, Kovoor J, Bacchi S, Gupta A, Maddern G, et al.
Systematic Review Cherry Sleep
We identified a total of 277 unique records, from which 8 studies of low-moderate methodological quality were included in the systematic review. Meta-analysis of subjectively recalled sleep efficiency (SE) and total sleep time (TST) were not significant. Objective SE, however, was significantly higher in the cherry cohort when compared to placebo with an effect size of 0.63 (95% CI 0.29–0.97, P < 0.01). There was low associated heterogeneity (I2 = 0%). Objective TST was significantly higher in the cherry cohorts, with a pooled effect size of 1.21 (95% CI 0.83–1.58, P < 0.01). There was high associated heterogeneity (I2 = 81.5%).
Long-term consumption of green tea can potentially lessen the risk of depression in postmenopausal women by decreasing inflammation and boosting estradiol levels.
2023 Nutrients Long-Term Consumption of Green Tea Can Reduce the Degree of Depression in Postmenopausal Women by Increasing Estradiol Wan Z, Qin X, Tian Y, Ouyang F, Wang G, Wan Q
Cohort Study Anti-Inflammatory Depression Green Tea
In the study, researchers performed an analysis on a tea-producing village, incorporating 386 postmenopausal women in the investigation, who participated either as green tea consumers or non-drinkers (control group). The level of estradiol, inflammation markers, sleep quality, and depression symptoms were measured to uncover any correlations.
The results reflected significant disparities between the tea-drinking and control groups in terms of depression and insomnia levels, BMI, inflammation levels, and estradiol quantities. By appraising these outcomes, it was found that green tea intake could quell the likelihood of depression via its impact on sleep, inflammation, and estradiol levels. The risk of depression was consequently seen as reduced among postmenopausal women engaging in regular consumption of green tea.
High prevalence of insomnia, anxiety, and depression among perimenopausal women, emphasizing the importance of exploring acupuncture as a potential green therapy for effectively addressing these interconnected issues.
2022 Medicine Can acupuncture improve sleep quality and anxiety among women during perimenopause? Ping Y, Liang C, Fan X, Zhang L, Ying D, Wang Z
Systematic Review Anxiety Menopause Sleep
This passage discusses the prevalence of insomnia among perimenopausal women, its association with anxiety and depression, and the potential of acupuncture as a green therapy for treating these issues. The passage outlines the objectives and methods of a systematic review aiming to evaluate the efficacy of acupuncture in improving sleep quality and alleviating anxiety and depression in perimenopausal women, highlighting the need for safer alternatives to conventional medications and the significance of such a study.
Intranasal application of essential oils such as lavender and fennel (Pinetonina™) significantly lowers cortisol levels and improves sleep quality.
2020 European Journal of Integrative Medicine Intranasal use of lavender and fennel decreases salivary cortisol levels and improves quality of sleep: A double-blind randomized clinical trial Polonini H, Mesquita D, Lanine J, Dijkers E, Gkinis S, Raposo NRB, et al.
Randomised Controlled Trial Cortisol Fennel Seed Lavender
The study included 45 participants divided into three groups: one group received a saline nasal spray (Group 1 CTRL), the second group received a 30% concentration of Pinetonina™ in a buffered vehicle as an intranasal spray (Group 2 P30), and the third group received a 50% concentration of the same (Group 3 P50). The sprays were used once daily before bedtime for three months. The study measured salivary cortisol levels both at the beginning and end of the trial and assessed subjects' quality of sleep, anxiety levels, perceived stress, and overall quality of life using self-reported questionnaires.
The study found that the groups using the 30% and 50% Pinetonina™ solutions saw significant reductions in their cortisol levels after the three-month period. The subjects in the 50% Pinetonina™ group also reported a notable improvement in their quality of sleep. However, there were no significant differences among the groups' perceived stress levels and their overall quality of life. Nevertheless, the study concluded that nightly intranasal use of Pinetonina™ could effectively lower cortisol levels and enhance sleep quality.
Aromatherapy enhances physio-psychological well-being in postpartum women.
2019 Journal of Nursing Research The Effects of Aromatherapy on Postpartum Women: A Systematic Review TSAI SS, WANG HH, CHOU FH
Systematic Review Anxiety Aromatherapy Lavender
This systematic review encompassed 15 studies conducted in Iran, England, and the United States, involving 2,131 postpartum participants. The research focused on evaluating aromatherapy's effects on various aspects of postpartum health. Aromatherapy interventions, primarily utilizing lavender and citrus aurantium essential oils, demonstrated positive outcomes. These included relief from nipple fissure pain, improved episiotomy recovery, reduced pain and nausea after cesarean section delivery, and enhanced sleep quality. Additionally, aromatherapy showed potential in positively influencing psychological health, particularly in reducing anxiety. Lavender oil emerged as the most impactful essential oil. While promising, further comprehensive studies are needed to establish aromatherapy as a validated therapy for postpartum women.
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