Sleep Well With Essential Oils
When I don’t get a good night’s sleep, I am super grumpy the next day and everyone around me feels it. But why? Sleep is an important part of our health regime as it is restorative to the mind and body. When you’ve had a great sleep, you almost bounce out of bed the next morning ready to tackle life.
But what happens when you don’t get that restorative sleep? Whether it’s your ability to fall asleep or to stay asleep, when we don’t get enough sleep, it can hurt our health in many ways. It shows on our faces, in our bodies, and in our moods.
Why Essential Oils Are Good For Supporting Sleep
Adding essential oils to your night time routine may be the answer you need. They are a good natural alternative, they can be calming and grounding which can help relax us before we go to sleep, that in turn helps us have a better night’s sleep.
If sleep is evading you each and every night, speak with your primary healthcare professional, as there may be an underlying condition which needs to be addressed.
But if you want to give essential oils a go, here are some of our favorites. It is highly recommended that you smell each oil first before making a product. See how it makes you feel. Some oils can have the opposite effect by providing stimulating effects to some, and sedative effects to others. Determine what one works best for you. And now, here is our Top 7 list of essential oils for sleep.
Best Essential Oils For Sleep
1. Lavender (Lavandula angustifolia)
No-one would be surprised to see Lavender on a list for sleep support. It has been widely studied for its abilities to assist with falling and staying asleep, and it is used in many commercially available sleep support products.
Place one drop of this calming and relaxing oil a tissue, then place it beside your pillow – you will be able to smell the aroma throughout the night, and enjoy a peaceful sleep. .
2. Vetiver (Vetiveria zizanoides)
This oil is known as the oil of tranquility – it is deeply calming and grounding. Derived from the root of the plant, it is a great addition to your sleep routine. Whilst the aroma isn’t for everyone, it will give you that restorative sleep that you crave.
A drop or two in a roller bottle topped with your favorite carrier (vegetable) oil, and roll on your feet before bedtime. Remember to put your socks on so you don’t make your bed oily. But this tip is a great way to ground yourself and reach that tranquil place ready to sleep.
3. Valerian (Valerian fauriei)
You might just pass out when you smell this strong aroma – it really pungent, some may call it offensive. But for sleep, it is a great addition to your toolkit. In its herbal form, Valerian root tea is wonderful for a restorative sleep. However, if you are pregnant or breastfeeding, this one is best avoided.
One drop of this essential oil can be too strong for some, so be extremely careful when using it. Add a drop to your favourite massage blend to help ease tension and panic.
4. Mandarin (Citrus reticulata)
This sweet and tangy yet calming aroma is a delightful addition to the sleep toolkit. Whilst well known for its uplifting qualities, it is its ability to relieve stress that helps with sleep. When you can’t sleep, as you approach bedtime, the thought of not sleeping properly brings an amount of stress to the situation. This is where Mandarin can help.
Pour a drop or two on a face washer, place it on the shower floor then proceed with your nighttime shower.
5. Neroli (Citrus aurantium)
This soft and delicate oil is known for its ability to ease stress and depression. If your inability to fall asleep is due to one of these conditions, Neroli may be the oil for you. It instills a sense of peace and calm.
Whilst it is one of the more expensive oils, one drop in your diffuser at night, you’ll be sleeping peacefully in no time.
6. Sweet Marjoram (Origanum majorana or Majorana hortensis)
This herbal choice is not one that first comes to mind when talking sleep, but it is said to help ease stress, and provide relaxation to the overthinking mind and the muscles. Be sure to use it only in small amounts as it is said to deaden the emotions.
Try a drop on a tissue for when you’re feeling irritable due to lack of sleep. Inhale it during the day, and that irritability will be eased
7. Roman Chamomile (Anthemis nobilis/ Chamaemelum nobile)
Have you ever had a cup of chamomile tea? If you have, you would be familiar with the lovely calming scent of Roman Chamomile. It is reported to help ease feelings of anxiousness and any worries you may have.
Have a shower as part of your nightly routine, then add a drop to your moisturizer, this will help relax you ready for a good night’s sleep. Or instead of using the essential oil, try a warm cup of Chamomile tea before bed, it may help you sleep more soundly.
Best Recipes For Sleep
Goodnight Diffuser Blend
In your diffuser, add:
- 4 drops of Mandarin
- 1 drop of Sweet Marjoram, and
- 1 drop of Vetiver
Diffuse the blend in your bedroom for 30 minutes before you intend to go to sleep. Turn off the diffuser before you pop into bed.
Sleep Tight Spray
In a 50ml glass amber bottle, add:
- 7 drops of Lavender
- 6 drops of Mandarin
- 2 drops of Neroli
- 2 drops of Sweet Marjoram
- 1 drop of Valerian
If you have some solubliser or dispersant, add the required amount before you add the water. Generally, for each drop of essential oil, add 4 drops of the dispersant. This helps emulsify the oils and water together.
Then top the rest of the bottle with distilled water.
Shake well and spray around your bed. Keep the bottle beside your bed. Should you wake in the middle of the night, spray once or twice around you, inhale the calming aroma, and close your eyes again.
Sweet Dreams Diffuser Blend
In your diffuser, add:
- 3 drops of Roman Chamomile
- 2 drops of Lavender
- 1 drop of Neroli
Diffuse the blend in your bedroom for at least 30 minutes prior to popping into bed. Turn it off before your head touches the pillow. Alternatively, you could also add this blend onto a tissue or cotton ball, and place besides your bed. The gentle aroma will waft throughout the room for the duration of the night, so you will get gentle support for the whole night.
- Sleep is an important part of our health program.
- It is important to find out the root cause of your inability to get good sleep. Is there an underlying un-diagnosed medical condition? Always seek the services of a general practitioner doctor to diagnose any conditions you might have.
- If you already have a diagnosed condition, adding essential oils may be beneficial but the oils may also interact with your medication, so check with your professional aromatherapist or primary health care provider before using.
- Adding essential oils can provide wonderful support to your nighttime routine.
- Lavender Essential Oil Benefits -(King For A Reason?)
- 11 Most Effective Essential Oils For Anxiety & Best Ways To Use Them
Tisserand, R, and Young, R. (2013) Essential Oil Safety, Second Edition; Edinburgh, Churchill Livingstone Elsevier.