Aromatherapy has been around for thousands of years to help calm your mind and give you better overall health. In this therapy, you use essential oils for sleep because these oils are very effective at helping you fall asleep faster.
Essential oils are basically concentrated extracts from plants that have a variety of different scents and therapeutic properties. There are a lot of different ways to use these oils. You can inhale it through a diffuser, add it to your bath water while it’s still hot, or you can put it directly onto your skin and massage it into your muscles. Each type of essential oil has its own special benefits.
Many millions of people in the U.S. suffer from sleep problems. Some of these sleep problems include insomnia, and some others simply cannot fall asleep. In Texas alone, there are hundreds of thousands of people who struggle with getting sleep or staying asleep.
However, using aromatherapy to improve your sleep quality is just one of many natural remedies you can try to get your sleep back on track.
Following are some of the best essential oils you can start using tonight:
1. Lavender Essential Oil
Lavender is the oil that almost everyone should try. Studies show that lavender oil can lead to relaxation and enhance the quality of your sleep.
The lavender oil comes from the flowers of the Lavandula angustifolia. It is primarily grown in Europe, but is readily available in the United States, as well as in Texas. Lavender oil has an extremely gentle floral scent that promotes feelings of calmness. Most people are familiar with lavender through products such as soap, tea, etc.
However, many studies have been conducted to examine the effect of lavender oil on promoting sleep and reducing stress and anxiety. Many indicates that individuals who breathe in lavender oil prior to going to bed experience improved quality of sleep, fall asleep sooner, and experience fewer awakenings throughout the night.
Additionally, even its short-term use has proven to provide relief to adults suffering from insomnia or stress.
How to use it for sleep
- Add 1–2 drops of lavender oil to your pillowcase
- Add a few of these drops to a warm bath for soothing your body
- Massage the oil on the bottom of your feet
- Mix with a carrier oil like jojoba oil or coconut oil and apply to your wrists, temples, or the back of your neck
- You can also use it in a diffuser
Before applying lavender oil, test it on a small area of your skin in case of topical application. Preferably, avoid it if you have any allergy to lavender or other related plants.
2. Chamomile Essential Oil
Chamomile is a popular herbal tea to drink before bed. However, you can use it as an oil to help your brain turn off to sleep. This oil is derived from the small daisy-like flowers of the chamomile plant.
There are two popular varieties of this plant used in aromatherapy. These are the German chamomile and the Roman chamomile. This plant has been used for centuries to treat patients in traditional medicine all over Europe and the Middle East.
Its fragrance is capable of calming down your worries and busy thoughts. This oil can be helpful, especially if you feel mentally restless during the night, have insomnia, or have digestive issues.
You can diffuse 2 to 4 drops of the oil in your bedroom. For best results, you can drink a cup of chamomile tea along with an oil diffusing routine to signal your body that you are going to sleep.
3. Bergamot Essential Oil
The bergamot orange fruit is a mix between an orange and a lime. This oil has a fresh citrusy smell. This essential oil is different from other citrus oils that stimulate the brain. Bergamot oil has a soothing effect on the mind.
Bergamot oil works differently from other essential oils, unlike vetiver or cedarwood oil. It does not sedate or put you straight to sleep like those oils. It helps reduce stress. This oil has natural ingredients like linalool or linalyl acetate that have both sedative and anxiolytic effects. It helps lower cortisol levels, which helps your body shift from a stressful day into a relaxed sleep.
One study on aromatherapy has shown that bergamot oil helps lower heart rate and cortisol levels, which are both major contributors to helping your body relax at night.
You can use diffuse 3 drops in your bedroom or mix with a carrier oil and massage your shoulders or chest for best results.
Bergamot oil is generally safe for use. However, avoid its sun exposure for several hours, as it can make your skin photosensitive.
4. Cedarwood Essential Oil
Cedarwood oil is derived from the wood, bark, and needles of cedar trees. These trees are found in the mountains and forests all over the globe. The scent of cedarwood oil is said to be deep, earthy, and grounding.
Cedarwood helps slow things down. When you smell the scent of this oil, it can calm you down. It can make your body get ready to sleep.
Some research also suggests cedarwood may help support the natural release of melatonin, which is the hormone that helps your sleep-wake cycle.
Cedarwood oil is generally considered safe for most adults. However, some precautions have to be taken. It is important to dilute the oil with a carrier oil, like lavender, to be used on the skin. However, a patch test needs to be done to make sure the oil does not irritate your skin. It is best to use the oil moderately, as the scent of the oil is very strong.
5. Ylang Ylang
Ylang ylang oil is known for its sweet fragrance, which can reduce your blood pressure, heart rate, and anxiety. Thus helping your body relax and prepare for bed. This oil is best used by people whose sleep is interfered by stress and hormonal imbalances.
This oil is derived from the bright yellow flowers of the Cananga odorata tree, which is a tropical tree found in Indonesia and the Philippines.
Its scent is rich, sweet, and slightly exotic. Because of its floral fragrance, ylang ylang oil is widely used in perfume production.It contains linalool and benzyl acetate, which are known for their calming and mild sedative properties. You may mix it with lavender oil or chamomile oil for a milder effect.
Since its fragrance is strong, a little oil is enough for use, and its use in excess may cause headaches in some people.
Tips for Using Essential Oils for Sleep
- You only need 2 to 4 drops of an essential oil to be used in your diffuser to create a sleep environment.
- You need to diffuse the essential oil 20 to 30 minutes before you go to bed to fill your room with the fragrance.
- Keep your diffuser 5 to 10 feet away from your bed to avoid overwhelming your senses.
- Apply the essential oil to your pulse points, like your wrists or the back of your neck.
- Follow a consistent bedtime routine for sleeping, using a common essential oil
- Combine essential oils for better results. For example, you can combine lavender oil with cedarwood or bergamot with chamomile to have a stronger effect.
- Use 100% pure, therapeutic-grade oils for best results.
- People with sleep apnea or severe insomnia should not rely solely on oils for sleep
Conclusion
Essential oils are one of the most effective remedies to achieve better sleep at night. The best essential oils for sleep are lavender, chamomile, bergamot, vetiver, and ylang ylang. These are some of the best studied and proven effective essential oils for sleep.
But oils in itself are not magic cure. In order to achieve the most, you still have to stick to a healthy sleeping schedule.
Lavender, chamomile, bergamot, vetiver, and ylang ylang are some of the most studied and effective oils for relaxation and sleep support. However, oils alone are not a magic fix. You still need to follow a healthy sleep routine to see the best results.
Also, don’t consume these oil these unless you are advised by a professional expert. The proper use of these oils is also very important.
If you snore, gasp, or feel restless during the night, don’t ignore it. These can sometimes be signs of sleep apnea or other underlying conditions.
At Kairos Health &Wellness, Lola, one of our functional nurse practitioners, can help you identify the root causes of your sleep problems and guide you toward better, healthier sleep.
If you have questions or want help optimizing your sleep naturally, contact Kairos today!