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Discovering the best essential oils for sleep and how to use them can be life-changing!
Once you know what essential oils are good for sleep and how to use them, you’ll finally have a safe and effective natural sleeping aid you can use every night.
A good night’s sleep is the perfect way to start the next day feeling refreshed and re-energized. But how many of us manage to consistently achieve the amount of sleep we need?
In today’s fast-paced world, quality sleep is often elusive, leading to a host of health issues. But it shouldn’t have to be that way. Studies show that essential oils provide a natural, effective solution for promoting restful sleep.
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The Science Behind Essential Oils & Sleep
Essential oils are concentrated plant extracts that have been used for centuries for various purposes, from reducing stress and soothing pain to easing congestion and promoting sleep.
The best essential oils for sleep contain compounds that calm the nervous system, making them highly effective in easing anxiety, quieting the mind, and preparing the body for sleep.
They work by interacting with the olfactory system, the part of the brain responsible for controlling emotions and memory.
When these oils are inhaled or applied topically, they trigger responses in the brain that promote relaxation, reduce stress, and help induce sleep.
Scientific research supports the use of essential oils for sleep improvement.
Several studies show that aromatherapy can reduce sleep disturbances and increase the amount of deep sleep you experience. It’s a natural way to address insomnia or restless nights and can be used to complement other sleep treatments.
While specific essential oils like lavender, chamomile, and bergamot have been extensively studied for their sleep-promoting effects, there’s also growing evidence supporting the use of general aromatherapy for improving sleep quality.
I’ve highlighted some of the key studies and findings:
This study reviewed the role of essential oils on sleep quality and other sleep-related issues. The findings suggest that essential oils positively influence sleep duration and quality, making them effective for mood-related complications. The study focused on lavender, bergamot, cinnamon, and rosemary essential oils.
Another review on the effects of aromatherapy on sleep quality in adults and the elderly showed a statistically significant improvement in sleep quality. Aromatherapy, particularly aroma massage therapy, showed the greatest impact. It reduced stress, pain, anxiety, depression, and fatigue.
A meta-analysis of 34 studies found that aromatherapy significantly improved both the quality and quantity of sleep. Additionally, aromatherapy reduced related symptoms such as stress, anxiety, and depression.
All studies identified Lavender essential oil as the most effective aroma for sleep enhancement.
Below you’ll find the best essential oils for sleep based on clinical studies conducted using diverse cohorts. As you scroll further down, you’ll find lots of ideas on how to incorporate these oils into your bedtime routine for better rest.
Best Essential Oils for Sleep
Lavender Essential Oil
Known for its calming and sedative properties, lavender essential oil is the most popular aromatherapy solution.
And for good reason too!
Several studies have found that lavender can significantly reduce anxiety and promote relaxation, helping you fall asleep faster and enjoy deeper, more restorative sleep.
A randomized controlled study investigated the effects of lavender essential oil on sleep quality and anxiety in coronary ICU patients. Results showed significant improvements in sleep quality and reductions in anxiety levels in the intervention group compared to the control group. The study concluded that lavender oil is a non-invasive, cost-effective method that can improve sleep and reduce anxiety in ICU patients.
Another review evaluated the clinical evidence of lavender’s efficacy in treating sleep disorders across various populations, including patients with cancer, neurological issues, and cardiac diseases. Lavender, particularly used via inhalation or massage, shows promise in improving various sleep disorders including insomnia.
The Journal of Alternative and Complementary Medicine published a study reviewing 15 quantitative studies on the effects of inhaled essential oils on sleep. Most studies found that inhaling essential oils, particularly lavender, had a positive impact on sleep. More importantly, all studies found that lavender essential oil improved sleep without any adverse effects.
Upshot: Lavender is the best sleep essential oil for you if persistent stress or anxiety are what prevent you from getting the quality sleep you need.
Roman Chamomile Essential Oil
Roman chamomile essential oil has long been used for its ability to soothe nerves and promote relaxation. Inhaling its aroma helps ease feelings of worry and promotes peaceful, uninterrupted sleep.
A clinical trial found that chamomile extract improved sleep quality in elderly people. Sixty participants aged 60+ were randomly assigned to take chamomile extract or a placebo for 28 days. The results showed that the chamomile group had significantly better sleep quality than the placebo group indicating that chamomile can be a safe and effective way to improve sleep in older adults.
Upshot: Its mild sedative effects make chamomile essential oil an excellent choice for you if you experience chronic insomnia or restless nights.
Bergamot Essential Oil
Bergamot essential oil belongs to the citrus aroma family. But, unlike other citrus oils with their invigorating and energizing aromas, bergamot has a gentle, calming aroma.
Inhaling the aroma of bergamot reduces feelings of stress and anxiety, making it a perfect addition to your bedtime routine.
In a randomized trial with university students, the participants showed significant improvements in sleep quality, and mood, and reduced stress, depression, and anxiety in the bergamot group. It suggests that using bergamot essential oil could be a great natural way to promote relaxation and better sleep.
Another study found that using bergamot essential oil before bedtime reduced stress, improved sleep quality, reduced stress, and enhanced morning wakefulness.
Upshot: Inhaling bergamot essential oil soothes the mind and body, creating the right environment for falling asleep faster and staying asleep longer.
Ylang Ylang Essential Oil
Ylang ylang essential oil is known for its sweet, floral scent and its ability to lower blood pressure and reduce heart rate.
It induces a feeling of peace and calm, making it perfect for creating a serene atmosphere before bed.
By slowing down both body and mind, ylang ylang helps prepare you for sleep.
Cedarwood Essential Oil
Cedarwood essential oil has a grounding and calming effect on the mind. It is believed to support the production of melatonin, the hormone responsible for regulating sleep cycles.
Using cedarwood before bed can help calm the mind, encourage relaxation, and promote deep sleep.
Related: 48 Versatile Ways To Use Cedarwood Essential Oil
Vetiver Essential Oil
Vetiver essential oil is known for its grounding and balancing properties. It has a deep, earthy scent that is both calming and stabilizing.
Vetiver is often used to help with sleep issues related to anxiety or an overactive mind. It’s especially beneficial for promoting deep, restful sleep.
Clary Sage Essential Oil
Clary sage essential oil is often used to balance hormones and alleviate stress, which can have a direct impact on sleep quality.
Its calming effect on the nervous system makes it helpful for those who have trouble falling asleep due to tension or anxiety.
Best Essential Oil Synergy Blends For Sleep
Synergy essential oil blends combine multiple essential oils with complementary properties to create a more potent and balanced effect than any single oil alone.
When carefully formulated, these blends can be very effective in promoting relaxation, reducing stress, and improving sleep quality.
Synergy blends can be tailored to specific sleep needs, such as addressing anxiety, restlessness, or difficulty falling asleep.
By combining essential oils with sleep-inducing properties, sleep synergy blends amplify the individual effects of each oil, addressing various aspects of sleep disturbance.
Blissful Dreams Essential Oil Blend
Blissful Dreams, a calming essential oil synergy blend from Plant Therapy, is formulated to promote relaxation and improve sleep.
This synergy blend contains lavender, chamomile, ylang-ylang, and bergamot essential oils. All four top the list of the best essential oils for sleep. To use, add a few drops to a diffuser, pillow mist, or bath.
Blissful Dreams is available in various formats, including a Concentrated Form, Diluted Roll-On for direct application, and Spray Bottle, which can be used as a room or pillow spray.
Enjoy the calming aroma and let it help you unwind and prepare for a restful night’s sleep.
Sleep Tight Essential Oil Blend
Plant Therapy’s Sleep Tight Essential Oil Blend offers a soothing blend of lavender, ylang-ylang, green mandarin, neroli, and hops, formulated to promote relaxation and improve sleep.
The calming scents of these oils can help reduce stress, anxiety, and restlessness, creating a peaceful atmosphere for a restful night’s sleep.
To use, diffuse the blend or apply it topically to your wrists or temples. For best results, use it consistently as part of your bedtime routine.
Plant Therapy’s Sleep Easy Essential Oil Blend Set
The Sleep Easy Essential Oil Blend Set from Plant Therapy offers a trio of calming blends designed to promote relaxation and improve sleep.
The Relax blend is composed of lavender, chamomile, and ylang-ylang for a calming effect.
The Sleep Tight blend combines lavender, ylang-ylang, green mandarin, and neroli to promote relaxation and reduce stress.
The Unwind blend features cedarwood, vetiver, and frankincense for a grounding and calming aroma.
These blends can be used individually or combined to create a personalized sleep routine. Simply diffuse the blends, apply them topically, or add them to your bath for a relaxing experience.
The Sleep Easy Essential Oil Roll-On Set includes the same three synergy essential oils as pre-diluted roll-ons.
How to Use Essential Oils for Sleep
The best part about using essential oils for sleep is the sheer versatility in the many ways they can be used. You can choose one or multiple ways depending on your lifestyle, the amount of time you have on hand, and whether you’re at home, outdoors, or traveling around the world.
On vacation and want to get a good night’s sleep so you can make the most of each day? Carry a roll-on with a pre-diluted essential oil blend for sleep and apply it to pulse points 30 minutes before you go to bed.
Find it difficult to get a good night’s sleep in hotel beds? Use a homemade pillow spray made from your choice of essential oils.
Struggle with sleeping every night? Soaking in a warm bath with a few drops of your best essential oils for sleep will help you unwind and relax.
We’ve put together a few ideas for you to get started
Diffuse Your Favorite Sleep Essential Oil or Sleep Synergy Blend
One of the easiest ways to use essential oils for sleep is by diffusing them in your bedroom.
A few drops of your chosen sleep-promoting oil in an essential oil diffuser can create a calming, peaceful environment that helps you unwind before bed.
I recommend using an ultrasonic diffuser for essential oils in the bedroom as these devices double up as mini humidifiers. They also have an auto-shut off when the water is depleted so the device powers off after you’ve fallen off to sleep.
Try diffusing lavender, chamomile, or a blend of both about 30 minutes before bedtime to prepare for restful sleep.
You can diffuse single essential oils for seep or use any of these deep sleep diffuser blends for a faster, more powerful effect.
Related: How to use an essential oil diffuser
Apply Sleep Essential Oils Topically to Pulse Points
Essential oils can also be applied topically when properly diluted with a carrier oil (such as coconut or jojoba oil).
Apply the mixture to your pulse points—wrists, temples, back of the neck, or soles of the feet.
These areas absorb the oils quickly, allowing the calming properties to take effect. You can also gently massage the oil into your skin for additional relaxation.
Related: Best Pulse Points For Essential Oils For Faster Relief
Use Sleep Essential Oils In Your Bedtime Bath
A warm bath before bed is a great way to unwind and relax. Adding essential oils to your bath can elevate the experience.
Add 5-10 drops of your favorite sleep-inducing essential oil with a carrier oil and add it to the bathwater. The heat of the water helps to release the oil’s aroma, allowing you to breathe in the calming effects while the oil also soothes your skin. Lavender, chamomile, or vetiver are perfect choices for a sleep bath.
DIY Bath Oil Recipe:
- 1 tablespoon carrier oil (such as coconut or almond oil)
- 5-10 drops of your chosen essential oil (lavender, chamomile, etc.)
- Mix and add to a warm bath, soaking for at least 20 minutes
Make A RelaxingPillow Spray With Sleep Essential Oils
Another simple way to use essential oils for sleep is by creating a pillow spray.
It’s easy to make by combining distilled water, a few drops of essential oil, and a small amount of witch hazel or vodka to help disperse the oil in the water.
Spray the mixture lightly on your pillowcase and bed linens before bed to surround yourself with a calming aroma.
Get detailed step-by-step instructions for making a relaxing pillow spray with sleep essential oils.
Inhale Sleep Essential Oils Directly
If you prefer a more direct method, you can inhale sleep essential oils directly by putting a few drops on a tissue or cotton ball and placing it near your pillow.
You can also use a personal inhaler or add a drop to your hands, rub them together, and breathe in deeply. This method provides a quick, easy way to experience the calming benefits of essential oils for sleep.
Using Sleep Essential Oils for DIY Products
If you’re a fan of DIY projects, incorporating sleep-promoting essential oils into homemade products is a fantastic way to enhance your bedtime routine.
Here are a few DIY sleep products you can create at home:
DIY Bath Bombs with Sleep Essential Oils
Bath bombs infused with essential oils like lavender, chamomile, or cedarwood are perfect for a relaxing soak before bed.
The combination of soothing scents and warm water can help you unwind and prepare for sleep.
This rose-petal bath bomb recipe has step by step instructions for an easy DIY. Rose is a good essential oil for sleep. You can use the recipe as is or substitute rose essential oil for any of the sleep oils listed above.
Body Butter
Nourish your skin while encouraging better sleep by applying a calming body butter before bed. Mixing essential oils like vetiver or ylang ylang with rich, moisturizing ingredients such as shea butter and coconut oil creates a soothing, hydrating product. This is a perfect way to combine skincare with aromatherapy. You can follow my DIY body butter guide to make your own sleep-friendly formula.
Massage Oils
A calming massage before bed with an essential oil-infused massage oil can help ease tension in the body and promote relaxation. Essential oils such as lavender and clary sage are great options for sleep-enhancing massage oils.
Make your own at home by following the recipe in my DIY massage oil post, which outlines how to blend essential oils with carrier oils for a relaxing, sleep-supporting massage.
By incorporating these DIY products into your nighttime routine, you can amplify the benefits of sleep essential oils and create a luxurious, calming experience before bed. Feel free to explore each link for detailed recipes and instructions.
Precautions When Using Essential Oils for Sleep
While essential oils are natural, it’s important to use them safely. Always dilute essential oils with a carrier oil before applying them to the skin to avoid irritation. Some oils, such as bergamot, can cause photosensitivity, so avoid direct sunlight after topical application.
Never use sleep essential oils at the start of the day, when driving, or any time you need to stay awake, alert, and energized.
Avoid ingesting essential oils or using them around pets and small children without proper research and guidance. Pregnant women and people with underlying health conditions should consult with a healthcare provider before using essential oils.
Essential oils offer a safe, natural, and effective way to improve your sleep quality. By choosing the right oils and incorporating them into your nighttime routine, you can create a peaceful, relaxing environment that promotes restful sleep. Whether you diffuse oils, apply them topically, or add them to a bath, essential oils can help you unwind, de-stress, and drift off to sleep with ease.
The aromas of sleep-inducing oils put you to sleep gently so you wake up refreshed and all set for the day ahead, no matter where in the world you are.
Try experimenting with different oils and methods to find what works best for you. A good night’s sleep is just a few drops away!
Disclaimer: This information is not intended to serve as medical advice. Please consult your doctor before using any natural medication or if you experience any unusual symptoms. See Full Disclaimer here.
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