Essential Oils for Sleep: Relaxing Aromas for a Good Night’s Sleep
Throughout history, essential oils have been used for aromatherapy and folk medicine. Although not all essential oils are medically proven, many are. Around the world, these are used as an alternative homoeopathic remedy.
This is due to the fact that they are both natural and effective. They may work differently for different people, with some performing better than others. However, many people notice significant benefits from using essential oils for sleep in a short period of time.
What Are the Advantages of Using Essential Oils?
Essential oils have been shown to be especially effective in the realm of sleep for the majority of people. They help by promoting relaxation and improving sleep quality. Chamomile and ylang-ylang, for example, have sedative properties. These essential oils allow you to not only fall asleep faster, but also sleep more soundly.
Incorporate Essential Oils into Your Nightly Routine for Relaxation
It can train your body to recognise the scent and recognise that it’s getting close to bedtime over time.
When you associate a specific aroma with bedtime, your body will naturally begin to prepare for sleep.
This will also help with your overall relaxation and ability to fall asleep quickly and easily.
Instead of sleeping pills, try essential oils.
People use essential oils to treat restless sleep or insomnia because they are all natural. There is no danger of becoming physically addicted to essential oils.
You also avoid all of the negative side effects associated with sleeping pills when you use essential oils. Drowsiness during the day, sleepwalking, or any of the more severe side effects that are not uncommon are examples.
Furthermore, for long-term use, essential oils do not require a prescription or a doctor’s consultation.
Essential Oils for Good Health
Aside from promoting sleep, essential oils have been shown to relieve stress, lower blood pressure, alleviate hypertension, increase circulation, and decrease anxiety.
With so many different types and scents of essential oils, brand names, and ways to use them, it can be difficult to know where to begin. That’s fine; experimenting and discovering what works best can be part of the fun.
Let’s look at the most commonly recommended essential oils for promoting sleep and the various ways to use them so you can get started and on the right track.
What are the Most Popular Aromatherapy Essential Oils for Sleep?
As you are probably aware, essential oils come in a variety of forms. We can use each of them for a variety of purposes. Fortunately, when it comes to assisting you to sleep, you have a plethora of options to try.
Aromatherapy essential oils work differently for everyone, so don’t be surprised if one type of essential oil has no discernible effect on you. Lavender oil, for example, may not be the best choice for you, but it works wonders for many others. It is critical to find the right essential oil or essential oil blend for you. Let’s look into your options.
Essential Oil of Lavender
Lavender is at the top of our list! But you could have guessed this one, couldn’t you? Lavender has a sweet floral aroma that many people find relaxing.
Lavender scents have long been used in relaxing soaps, shampoos, bath bombs, candles, and a variety of other products. As a result, it seems natural that the essential oil can also help with this.
In fact, it has been extensively researched scientifically. Several studies have found that lavender oil improves sleep. Lavender is one of the few essential oils that can be used directly on the skin.
Take care, however, and only use a small amount the first few times you experiment.
Essential Oil of Roman Chamomile
Roman Chamomile has a light floral scent that many people find relaxing. The essential oil is well-known for its sedative properties, which contribute to its relaxing, calming, and soothing properties.
Chamomile has been used as a sedative throughout history and has always been a popular method for treating insomnia. Chamomile is more than an old wives’ tale; it is effective at relieving stress and anxiety, according to research.
Chamomile tea is commonly used as a nighttime tea due to its calming effects.
Essential Oil of Vetiver
Vetiver essential oil has a rich earthy scent that has been shown to relax many people. The oil is distilled from the plant’s roots, giving it a musky aroma.
Some people find the aroma a little pungent at first. If this is the case for you, you might want to start by combining it with a lighter, sweeter oil. Lavender and Roman Chamomile are both effective for this.
Essential Oil of Ylang-ylang
Ylang-ylang has a sweet and fruity floral scent with hints of vanilla, making it an excellent choice for many people to promote sleep. It is derived from the flowers of the ylang-ylang tree, which is native to Indonesia.
Because of its sedative properties, some people find it helps them fall asleep faster and sleep deeper and more deeply.
For the same reason, it can be effective in lowering hypertension, stress, and anxiety. Many users love the floral scent so much that they use it as a perfume.
Read – What Are the Different Types of Insomnia and How Do We Treat Them?
Essential Oil of Valerian
Valerian essential oil is extracted from tiny pink flowers. It has a strong musky aroma that may take some time to get used to. However, it is well worth the effort. Valerian has been used to treat insomnia since the 17th century and remains a natural remedy to this day.
People who use it say it helps them fall asleep faster. It also improves their sleep quality, making them feel more rested in the morning. Aside from essential oils, you can purchase pills from the pharmacy, which are frequently prescribed by doctors.
Valerian, interestingly, has the opposite effect on cats. And, like catnip, it acts as a stimulant rather than a relaxant.
Essential Oil of Bergamot
The scent of bergamot is citrusy floral. Many citrus scents, such as orange, lemon, or grapefruit, are stimulating. Bergamot, on the other hand, is unique. It has a bright quality that has been shown to act as a mood stabiliser for some people.
If you’re feeling a little erratic, wound up, or just plain out of sorts at night, this may help you re-center and calm down. However, bergamot can make your skin extremely sensitive to the sun.
As a result, unless you apply it in a location covered by your clothing, you should avoid wearing it outside during the day.
Essential Oil of Marjoram
Marjoram essential oil smells spicy, woody, and herbal. It may have calming effects on some people, resulting in a more peaceful night’s sleep. It is derived from the plant’s flowering tops and leaves, which give it its herbal aroma. Marjoram is a close relative of oregano.
It has a similar scent, but it is slightly less pungent and more appealing to many people. Marjoram essential oil is also beneficial for muscle and joint pain, which can prevent you from getting a good night’s sleep.
If you have pain from a minor injury or have done a particularly strenuous workout, this could be the essential oil for you.
Essential Oil of Cedarwood
Cedarwood has a clean, light, and fresh woody scent. It has been reported to help many people feel more relaxed and centred.
Some people believe it helps to calm an overactive mind before going to bed. Cedarwood is a well-known sedative.
It has been shown to aid in the reduction of heart rate, blood pressure, anxiety, and hypertension.
Essential Oil of Sandalwood
Sandalwood oil, like vetiver oil, has a woodsy earthy aroma that many people find relaxing.
It is frequently more expensive than many other essential oils, but it is well worth it for its rich, relaxing aroma.
Essential Oil of Clary Sage
The essential oils of clary sage and regular sage have a sweet earthy aroma. Its herbal aroma has been shown to be relaxing for many people. It is also said to aid in the attainment of deep sleep.
Other advantages of clary sage essential oil include insomnia relief, hormone balance, depression relief, and it’s a natural antioxidant and antifungal. Clary sage was found to have antidepressant properties in one study that worked well on menopausal women.
Essential Oil of Neroli
Neroli essential oil has a spicy citrus scent and is derived from the flowers of a bitter orange tree. It has not been the most popular for promoting sleep because many people only recognise its stimulating effects.
However, it has been shown to be effective in lowering blood pressure and stress, particularly in women. A recent study also found that when combined with chamomile and lavender, it has a calming effect.
Essential Oil of Eucalyptus
The essential oil of eucalyptus is extracted from the leaf of an evergreen tree. It has a strong piney aroma that promotes relaxation and mental clarity. Eucalyptus has cleansing properties and is beneficial to the skin.
Those suffering from sleep apnea are especially drawn to this oil. Because it can help clear the nasal passageways by draining mucus and making breathing easier while sleeping. It has also been shown to be effective in reducing snoring.
Read Also – A Comprehensive Guide to Get More Deep Sleep
Essential Oil of Peppermint
Like eucalyptus, peppermint essential oil helps to clear the nasal passageways and allow for easier breathing. It has anti-inflammatory properties that help to reduce nasal irritation.
It may be too stimulating for some people to sleep at night and should be avoided. However, if you snore or have sleep apnea, it is highly recommended that you give it a try. In our article, we discuss the best sleeping position to avoid snoring or sleep apnea.
This is by no means an exhaustive list. Other essential oils that are less commonly used but can still be very beneficial for sleep include frankincense, patchouli, sweet orange, and even lemon when mixed properly.
Essential Oil Combinations for Sleep to Maximize Benefits
With so many delicious essential oils available, it can be difficult to pick just one. However, guess what? You are not required to! In fact, users often have better results when they combine two or more essential oils at once.
Because it is not an exact science, don’t worry about being precise in your measurements. Experiment with the recipes to find out what smells and works best for you.
Here is a list of some of the most commonly recommended essential oil blends or combinations for sleep that you may want to try:
- Orange and lavender
- Bergamot and Roman Chamomile
- Marjoram and lavender
- Orange and cedarwood
- Frankincense and lavender
- Cedarwood and lavender
- Lavender and bergamot
- Marjoram, lavender, and vetiver
- Frankincense, bergamot, and roman chamomile
- Marjoram, lavender, and Roman Chamomile
- frankincense, vetiver, and lavender
- Patchouli, bergamot, and vetiver
- frankincense, bergamot, and vetiver
- Clary sage, sandalwood, and ylang-ylang are three essential oils.
- vetiver and lavender
- Patchouli and sandalwood
- Frankincense, patchouli, and sweet or wild orange are some of the essential oils.
- Lavender, marjoram, Roman Chamomile, bergamot, ylang-ylang, and valerian are some of the essential oils used in this blend.
- Don’t be afraid to experiment with your own blend!
How Do You Use Essential Oils Once You’ve Decided Which to Try?
Aromatherapy essential oils can be used in a variety of ways, including sprays and diffusers. Each has advantages depending on their intended use. To reap the most benefits while sleeping, either topical or aromatic application is advised.
The most important thing to remember is how long the oil will be present. You want to smell it late at night so that it can continue to provide the same relaxing and calming effects while you sleep.
It is possible to rub the oil off your bedding if you change positions frequently while sleeping. This may reduce the aroma and effects. However, it may also help to keep the scent in your bedding until the next wash.
- Apply directly to your skin
Many people prefer to apply essential oils topically to their bodies. This is a great way to experiment with oils that doesn’t cost anything extra.
By applying them to your skin, you can reap the benefits of smelling them while also allowing them to enter your bloodstream as quickly as possible.
When deciding what works best for your personal preferences, don’t forget about the oils’ transdermal properties.
Remember the following:
Because essential oils are extremely potent, it is recommended that you dilute them before using them topically. Some essential oils, if not diluted, can cause severe irritation, rashes, itchiness, or an allergic reaction.
If used for an extended period of time, it can eventually cause liver damage known as hepatotoxicity. But don’t let this discourage you.
There are several safe methods for diluting essential oils so that they are safe to apply to your skin. The most common method of diluting an essential oil is in another oil known as a carrier oil.
Any vegetable oil that you have on hand can be used as a carrier oil. However, coconut, avocado, olive, jojoba, sweet almond, and wheat germ are the most popular.
Apply directly to the body once diluted, and place a drop or two of the essential oil mixture on the desired location before bedtime.
You can apply essential oils to your skin in a variety of places, including your inner wrists, the soles of your feet, behind your ears, the back of your neck, your chest, your forehead, your hands, your fingers, or your toes.
Although applying them to the soles of your feet may appear counterintuitive at first because you are attempting to inhale the aroma, they can act faster and more efficiently transdermally when applied there.
Your feet’s soles have thick skin and are not particularly sensitive. As a result, they are less likely to become irritated as a result of the essential oil application.
Massage the oil in gently to create an additional sensation that promotes relaxation.
- Aromatherapy Spray
Some people enjoy making an aromatic spray with essential oils and distributing it in specific locations. To make an aromatic spray, add a few drops of your preferred oil to a carrier oil of your choice and dilute it properly.
Then pour it into a spray bottle and you’re ready to go. Just keep in mind that a little goes a long way, so use it sparingly. Also, exercise caution when spraying on fabrics such as furniture or clothing, as some oils can leave a stain on delicate materials.
Before spraying something valuable that could be ruined, it is best to test your mixture on a scrap piece of fabric.
- Distilled in a Cream
A few drops of essential oil mixed into an unscented cream or lotion is an excellent way to dilute it. This method provides all-over coverage that does not easily rub off.
The cream will also help to moisturise your skin and will last all night. After a shower or bath, when your skin is moist, is the best time to apply. This allows your pores to absorb more moisture while also conserving and using as little as possible.
- Aromatic Diffuser Application
If you’ve decided to keep using essential oils, it might be a good idea to invest in an essential oil diffuser. There are numerous diffuser options on the market, and they are easily accessible due to their popularity.
Simply place a few drops in the diffuser with some water and place it next to your bed. The aroma will last throughout the night, allowing you to sleep more soundly. Most people who own a diffuser highly recommend them, and their popularity is growing.
- Distilled in a bath
Because of its relaxing properties, some people already prefer to take a bath in the evening. Warm water is soothing and relaxes tired or achy muscles and joints.
This is also a great way to reap the benefits of essential oils. Simply drop a few drops of your favourite scent into the bathtub. The water will safely dilute it, allowing you to soak without risk of irritation.
If you have the time, this is an excellent option because of the dual benefits of hot water and aromatherapy from the oils.
- Inhaled after being added to boiling water
A few drops of essential oil added to boiling water and leaning over it to inhale the aroma will also promote the desired calming effects. Take ten slow, deep breaths and you should start to feel the oils work their magic.
This method is especially effective if you have sleep apnea or snore. It aids in the opening and clearing of nasal passages. Your snoring should decrease as your sinuses clear, and you should sleep deeper and feel more rested in the morning.
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What are the best places to buy essential oils?
Fortunately, due to their increasing popularity, essential oils can be purchased in a variety of locations, including pharmacies, health food stores, and, of course, online.
Because of the availability and often lower prices, purchasing aromatherapy essential oils online is frequently the best option.
There are numerous reputable brands to choose from, and some users swear by particular ones. Because essential oils have transformative properties that allow them to adapt differently to different people, it is up to you to figure out which brands have the scents you prefer.
And, of course, take into account the costs. Young Living, doTERRA, Eden’s Garden, Aura Cacia, Plant Therapy, Rocky Mountain Oils, and Now essential oils are among the most popular today.
Now that you’ve learned everything there is to know about aromatherapy essential oils for sleep, go ahead and experiment! Remember that what is good for others may not be good for you.
Don’t be disheartened if you don’t notice any immediate benefits from using the essential oil blend. Instead, experiment with different ones and different combinations.
Discover what works best for you and have fun on your path to better, more restful sleep!