Sleeping is a natural process, and when one is unable to sleep or wakes up in the middle of the night, it can be very infuriating and result in tiredness the following day. Another essential thing, in the use of natural compounds, is to use oils that can aid in your sleep so that you wake up refreshed. There are also some oils that are basically used for aromatherapy since they have calming effects that help one to relax and sleep. Some also aid to regulate hormones that are involved in the regulation of the sleep/wake cycle.
Here are the 12 best essential oils for getting better sleep:
1. Lavender
Lavender is a very commonly used essential oil for sleep and relaxation and is one of the most widely used essential oils available. It is spicy with a slightly sweet and herbaceous undertone and is really refreshing with a floral, almost soapy note. Some of the most common uses of lavender oil include creating a mood of relaxation, decreasing anxiety, lessening stress, and alleviating nervousness. Several other researches further support the potency of lavender oil in bringing sleep and relaxation. Rub a little on your pillow at night or use the lavender essential oil in a humidifier in your bedroom to relax and sleep.
2. Roman Chamomile
Roman chamomile essential oil has got a distinct smell of fruits with a sweet scent that is very soothing. It is used in the treatment of anxiety and as an anti-inflammatory. Roman chamomile is effective in calming your thoughts and easing stress, and when your muscles and your mind are both relaxed. This could be most useful for individuals who have a tendency of becoming very angry or irritated due to lack of adequate sleep. You can either sprinkle roman chamomile oil around your room or your bedding or put it in a diffuser to help you breathe it in or apply diluted roman chamomile oil on your skin before going to bed.
3. Bergamot
Bergamot essential oil is well known for its citrus note which is slightly floral and has a cheerful and energizing effect. Bergamot oil also has anti-anxiety effects, normalizes the hormonal levels and has a positive effect on the quality of sleep. In particular, bergamot can contribute to helping people with a lot of anxiety or an inability to turn off their brains at night and have a rest. Put a drop of bergamot essential oil at the back of your ears and on your wrists and take some time to deeply breathe before going to bed.
4. Ylang Ylang
Another oil to consider is ylang ylang oil – it has sweet, flowery tone with a slight hint of fruitiness that is great for relaxation and helping one to fall asleep. This essential oil aids in lowering blood pressure and also helps in slowing down a fast heartbeat. Moreover, it tackles insomnia problems by releasing tension in your nerves. Ylang ylang essential oil shows sedative effects which can help to eliminate pre-sleep concerns and jitteriness. To utilize ylang ylang oil for sleep, mix a few drops into your nightly bath or put several drops on your pillowcase to breathe in as you go to sleep.
5. Marjoram
The aroma of marjoram essential oil has been described as warm, woody, and having a slightly spicy characteristic. It can work as an anxiolytic, antianxiety, antineuralgia, and hypnotic agent in cases of tension headaches and insomnia. To help you wind down before sleep, apply some marjoram oil on the forehead and the back of the head, and the neck in particular. Or, use marjoram in the evening to make the physical environment calm and improve your body’s ability to sleep.
6. Sandalwood
The properties of sandalwood essential oil comprise of rich woody balsamic note that has a uplifting effect in boosting well being. It evened my mood, got me rid of nervousness and helped me to fall asleep. Sandalwood oil assists in diminishing anxiety or worry, muscle spasms as well as blood pressure. It also helps decrease inflammation that may lead to insomnia. To apply, simply dilute sandalwood essential oil with any carrier oil of your choice and gently rub it over your skin or add some to your bathing water.
7. Cedarwood
Cedarwood essential oil conveys a warm, woody, balsamic undertone that induces rest. It has another property of easing tension, lowering inflammation, and balancing hormones and serotonin and melatonin levels to help regulate sleep. Cedarwood oil is useful in promoting sleep so you spend most of the time in the restorative phase that is important for the body rejuvenation hence a feeling of being well rested. Mix cedarwood oil with any carrier oil and gently massage it into the affected areas of the scalp, forehead, and the sole of the feet before sleeping.
8. Neroli
Neroli essential oil is extracted from orange blossom flowers and has a rich, sweet floral aroma with a musky hint to it. It engages with the central nervous system to do away with anxiety, subdue heart palpitations and still one’s mind. Neroli oil is helpful in calming down and regulating the mood and helps in overcoming insomnia and constant worrying, thus providing deep and refreshing sleep. Neroli oil can be applied directly mixed with coconut oil for massage or you can put a few drops on your pillow at night.
9. Clary Sage
Clary sage is classified as the herbal mint and it has the undertones of woody and earthy accompanied by the sweet, floral scent. It is known to cause feelings of happiness and relaxation, as well as reduced stress and anxiety. Clary sage essential oil has phytoestrogens that act in a positive way on hormones responsible for sleep disruptors. This remedy is particularly effective for hot flushes, depression, and sleep disturbances occurring during menopause. They recommend diluting clary sage oil and applying it on the abdomen before going to bed.
10. Sweet Marjoram
Interestingly, sweet marjoram essential oil has an aroma of warmth that has a hint of sweetness, spiciness, and even a woody tone. It has an immediate effect on the alleviation of anxiety and stress and has a calming effect on the body. Sweet marjoram oil also helps to relieve pain from tension in muscles, headache, and cramps that might affect one’s ability to sleep. Rub diluted oil on areas of the body where there is tension or on the sinus area. Or apply a few drops on a pillow to drop a few drops as you go to bed at night.
11. Frankincense
Frankincense has a woody scent that brings feelings of grounding along with some citrus and spice undertones. It helps to breathe slower and calm down, freeing the mind from any thoughts. Frankincense has a calming effect on brain and the body because it has the ability to minimize anxiety and make the body and mind get into a restful state. It aids in the reduction of tension, anger, and other such negative feelings that are detrimental to a good night’s sleep. Burning frankincense helps in creating a soothing atmosphere, you can also use diluted frankincense oil and rub it on your neck as you go to bed.
12. Vetiver
The note of vetiver essential oil is deep, with an earthy scent but still has a touch of sweetness and woodiness. Phytochemicals in presence of vetiver oil raises the levels of such happy hormones in the brain such as serotonin and dopamine. It has a calming nature and works to minimize anxiety and emotional stress to help your mind sleep while regulating blood pressure and breathing. To use it, pour diluted vetiver oil onto your wrists before going to bed or even add a few drops into your hands then rub the palms and put it over your nose and mouth and breathe.
Guidelines to Using Essential Oils to Enhance Quality of Sleep
When using essential oils before bedtime:When using essential oils before bedtime:
- Steer clear of odors such as citrus, peppermint, rosemary, etc, which are refreshing to the body.
- Mix lavender, marjoram, sandalwood, frankincense and other edible blend oils.
- It is recommended that oils are diffused for about 30-60 minutes before going to bed.
- Use highly diluted oils in your nasal area or your pillows.
- Some of the choices of carrier oils include jojoba, coconut, sweet almond, and avocado oil.
- Massage the diluted oil gently on to your neck, temples, wrists, chest area, or feet.
- Take a few drops of oil as a part of your bath water in the evening.
- Some people are sensitive to essential oils and therefore it is recommended that an individual first carries out a patch test.
It is therefore important to establish a healthy sleep pattern that will enhance the efficacy of essential oils for better sleep. In addition to using the above mentioned essential oils at night, other procedures that can be recommended are maintaining peaceful environment, listening to music, performing relaxing exercises, avoiding bright light before going to bed, having a routine to follow before going to sleep, avoiding or turning off the phones/TVs and using comfortable blankets.