If you’re like me, falling asleep and staying asleep can be a real challenge. I’ve tried all sorts of tricks over the years to get better sleep, but some of my old standbys (like counting sheep) just don’t do it for me anymore. So I was interested when I heard about using essential oils for sleep. Turns out, there are quite a few oils that can help you snooze more soundly and here are 10 of the best ones to try!
There are many different types of essential oils that work differently for different people. Whether you diffuse them or use them in a recipe, these ten options will definitely help improve your quality of sleep! You’ll wake up feeling refreshed and rejuvenated after giving these a try!
How Can Essential Oils Help Sleep?
Essential oils have been used for centuries to promote health and well-being. These days, many people are turning to essential oils to help them sleep better. Essential oils contain natural constituents that can promote rest and relaxation. Many essential oils have calming properties that can help a person fall asleep and stay asleep. In addition, the soothing aroma of essential oils can help ease a person into a restful state.
According to a recent study1, aromatherapy can show significant improvement in sleep quality and sleep wellness, as well as a decrease in sleep disturbance. If you are having trouble sleeping, consider diffusing some essential oils in your bedroom before bedtime.
The Best Essential Oils For Sleep (With Recipes!)
1. Amyris Essential Oil
Amyris Essential Oil is also known as candlewood because of the way it burns quickly. Its aroma is mild, woody, and sweet– almost similar to that of vanilla. It not only promotes rest, but it also has centering properties which are great for centering thoughts before bed.
2. Cedarwood Himalayan Essential Oil
Cedarwood Essential Oil has a warm, woody scent that can help center and ground the mind, making it ideal for use in meditation or before bedtime. It is also supportive of respiratory health, making it a good choice for use when sleep evades you when you’re sick.
3. Clary Sage Essential Oil
Clary Sage Essential Oil is a wonder oil, and not just for women’s wellness. It’s also perfect in massage recipes, as it really helps with circulation and promotes a sense of calm. And, if you’re struggling to get a good night’s sleep, Clary Sage Oil can also set a restful environment to help you drift off into a peaceful slumber.
4. Frankincense Essential Oil
Frankincense Essential Oil has a sweet, woody aroma that can help calm and soothe the mind. It’s also said to boost immunity, making it a great choice for those winter months when cold viruses are circulating.
5. Lavender Essential Oil
Lavender Essential Oil is also one of the most well-known and commonly used essential oils for rest and relaxation. It is known for its distinctly fresh, herbaceous, floral scent that has a woody, balsamic undertone. It has calming and relaxing properties that make it a great addition to this growing list!
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6. Lemon Myrtle Essential Oil
Ahh, Lemon Myrtle Essential Oil. Just the mere mention of it conjures up images of relaxation and restfulness. And for good reason – Lemon Myrtle Oil is well known for its ability to promote sleep and ease tension. It is a great choice for massages before sleep, as it can help soothe muscles and relax the body.
7. Mandarin Essential Oil
Mandarin Essential Oil’s intense, fresh scent, similar to that of the sweet orange, is interestingly calming, unlike some citrus oils that are invigorating, making it a good choice to help with a good night’s sleep.
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8. Marjoram Essential Oil
Sometimes, after a long day of work or play, your body is just too exhausted to rest. That’s where Marjoram Essential Oil comes in. It can help soothe your muscles and promote restful sleep. It is also said to have calming and centering effects, which can be helpful if you’re feeling stressed or anxious.
9. Orange Essential Oil
Despite its citrusy aroma, Orange Essential Oil is actually very calming and can promote restful sleep. The sweet, uplifting scent of Orange Oil can help center and calm the mind, making it ideal for use in a diffuser before sleep or in a massage oil.
10. Simply Earth Sleepy Essential Oil Blend
Our Simply Earth aromatherapists have all come together to produce this amazing blend specifically made to aid sleeplessness! It was created to help relax the body and mind before sleeping, as being fully relaxed can lead to a better quality of sleep.
The Sleepy Essential Oil Blend is made with a mix of Lavender, Grapefruit, Ho Wood, and Bergamot Essential Oils. It has been carefully curated because you deserve a good night’s sleep! You can diffuse it in your bedroom 30 minutes before bedtime to set yourself up for a relaxing night of sleep.
How To Use These Essential Oils for Sleep
While there is some scientific evidence to support the use of essential oils for sleep, it is important to remember that everyone reacts differently to these substances. As such, it is best to experiment with different oils and techniques to see what works best for you.
One way to use essential oils for sleep is to add a few drops to a diffuser and run it in your bedroom while you sleep. This method allows you to inhale the oil throughout the night, which can help promote relaxation. Another option is to apply the oil topically to your chest or temples. You can also add essential oils to recipes that can be applied before bedtimes, such as a bedtime balm or a pillow spray. Try out different combinations of oils and delivery methods until you find what works best for you.
Things To Remember When Using Essential Oils for Sleep
Essential oils are concentrated plant extracts that contain the natural volatile compounds responsible for the oil’s characteristic aroma. When used for aromatherapy, these compounds are thought to interact with the body’s limbic system, which is responsible for regulating emotions. Some research suggests that certain essential oils may promote relaxation and help soothe emotions.
However, it’s important to keep in mind that essential oils are not regulated by the FDA and there is limited research on their safety and efficacy. In addition, while they may be helpful for some people, they are not a cure-all solution and should be used in combination with other sleep hygiene practices like maintaining a regular sleep schedule and avoiding caffeine before bedtime.
Other All-Natural Alternatives
Here are 10 Tips for a Better Night’s Sleep advised by the National Sleep Foundation:
- Have a regular sleeping schedule. Sleep and wake up at the same time every day, including on weekends.
- Set a relaxing bedtime routine. Listening to soothing music, reading a book, or taking a warm bath.
- Make sure your bedroom is cool. A bedroom temperature between 60 and 67 degrees Fahrenheit helps promote sleep.
- Make sure your bedroom is quiet. Turn off noisy distractions, silence unwanted noise, or use “white noise,”.
- Make sure your bedroom is dark. Use blackout shade to block out unwanted light.
- Sleep on a comfortable mattress and pillows.
- Eat meals 2-3 hours before bedtime.
- Exercise regularly. A low-impact fitness program is helpful for managing pain and stiffness and improving sleep.
- Limit your caffeine intake in the afternoon.
- Skip alcohol and nicotine close to bedtime or altogether.
References:
- Ko LW, Su CH, Yang MH, Liu SY, Su TP. A pilot study on essential oil aroma stimulation for enhancing slow-wave EEG in sleeping brain. 2021 Jan