Sleep Aromatherapy – Best Essential Oils for Sleep
Insomnia is affecting millions of people around the world. There are several reasons to why you may have trouble falling asleep or staying asleep, but the most common causes are stress, anxiety and hormonal imbalances. Essential oils for sleep relax the muscles, reduce blood pressure and relieve stress – which is exactly how most sleeping pills work. Aromatherapy has been in use for thousands of years and its effect on physical and mental health has been scientifically researched during the last 60 years. Studies have shown that certain oils can definitely relieve insomnia and improve sleep quality.
How to use aromatherapy for better sleep
There are several ways to create the perfect sleep environment with aromatherapy. Using an essential oil diffuser would be the easiest and most popular method to fill the room with relaxing fragrance. However, if you don’t have one of those, just sprinkle a few drops of oil to your pillowcase. You can also add a few drops on a cotton ball or a tissue and place it under your pillow. A relaxing bath before sleep is also very effective: add 3-8 drops of your favorite oil to the water and disperse. You can also apply a small amount of oil to your wrist, neck, temples, forehead, or the soles of your feet. When using topical application, you should always use a carrier oil to dilute your selected essential oil, except for lavender and a few others that are safe to use directly on the skin.
Best essential oils for sleep
Lavender is the best-known and most recommended herb for promoting better sleep. It has been highly valued in different cultures for thousands of years and its sleep-improving qualities have been well-researched over the last few decades. Results from multiple studies from all around the world have proven the effectiveness of lavender for getting a better, more restful sleep in both adults and children.
Lavender essential oil lowers blood pressure, slows down pulse rate and relaxes the muscles. It also supports the nervous system, decreasing anxiety and stress levels. It helps you to fall asleep faster and prevents you from waking up in the middle of the night, making you feel more rested in the morning. Unlike some oils, lavender is safe to use directly on skin. And, if for some reason you don’t like to use essential oils, several other sleep-promoting products are available, such as lavender sachets and mattresses.
Marjoram is a powerful relaxant that calms both the body and the mind. The plant is valued for its positive effect on the nervous system and it’s often recommended for anxiety and sleep disorders. Marjoram essential oil is a highly effective remedy for insomnia and it’s even known for relieving the symptoms of sleep apnea. It also has a positive effect on the respiratory system and is therefore widely used to reduce and stop snoring. It’s great for lowering the blood pressure and reducing muscle tension as well.
Valerian is another well-researched and highly recommended herb that has been used for a wide variety of health problems throughout history. In fact, it was prescribed for sleep issues and depression already in ancient Greece and Rome.
Valerian essential oil is widely used for its sedative properties. It has the ability to relieve stress, anxiety and depression, and multiple studies have also proved its sleep-inducing effects. Valerian oil is an effective remedy for insomnia that also improves the overall quality of sleep. It reduces the time it takes to fall asleep and promotes a sounder, more restful sleep. It doesn’t have the most pleasant scent though, so it’s better to use it together with other essential oils, such as marjoram or chamomile.
Clary sage has been used to treat a variety of medical conditions for centuries. It’s known for its antibacterial, anti-inflammatory and sedative properties, and it’s highly effective for treating digestive and respiratory problems. Because of its antispasmodic and pain-relieving qualities, clary sage oil is often recommended for fibromyalgia and muscle spasms. It has the ability to relax the blood vessels and lower blood pressure, which is important for a getting a good night’s sleep. Clary sage also has the ability to balance hormones and it’s therefore helpful for sleep disorders caused by hormonal imbalances or menopause.
Being one of the most powerful oils to reduce stress and nervous tension, it’s commonly used for treating anxiety, insomnia and depression. Just add a few drops of clary sage essential oil onto your pillowcase and you’ll be drifting off to sleep in no time. Be aware though that in medieval times, the plant was known as a powerful aphrodisiac.
Chamomile is a popular natural remedy for a variety of medical conditions. Different species of this plant have been used for ages to cure stomach diseases and digestive issues, inflammations, allergies, headaches, and skin conditions. Because of its calming, sedative properties, chamomile is often recommended for mental strain and nervous system problems. According to research, chamomile can prevent panic attacks and even treat generalized anxiety disorder. Roman Chamomile relaxes the body and relieves stress, helping you to fall asleep more easily and promoting a better, sounder sleep. It can help with various sleep disorders including insomnia, restless leg syndrome and delayed sleep phase syndrome. Roman Chamomile oil is gentle and is therefore considered safe to use to relieve insomnia and anxiety in children as well as adults.
Best essential oil blends for sleep
Now Foods Peaceful Sleep
Now Foods Peaceful Sleep is a blend of lavender, orange, chamomile, tangerine, ylang ylang and sandalwood essential oils. Its calming properties will help you fall asleep more easily and have a sounder sleep. It has a strong orange scent, so if you’re not a fan of citrus, Peaceful Sleep would probably not be the best choice for you.
Healing Solutions Good Night Blend
This essential oil blend consists of clary sage, copaiba, lavender, sandalwood, balsam, ylang ylang, chamomile and sweet marjoram. Good Night Blend by Healing Solutions is a powerful aid for insomnia as it really relaxes the body and relieves stress, enabling you to quickly drift off to sleep and stay asleep. Good Night Blend’s scent is sweet and not too strong. Its scent and effect is often compared with the popular, but more expensive DoTerra Serenity essential oil blend.
DoTerra’s products are always top-notch and Serenity is not an exception. Despite not being the cheapest essential oil blend, it’s one of the most popular aromatherapy remedies for better sleep and that’s for a good reason – it works. Serenity contains essential oils of lavendel, chamomile, ylang ylang, vanilla, marjoram and sandalwood that are known for relieving stress and muscle tension. DoTerra also has softgel capsules that you can use together with this product for better sleep and relaxation. The capsules contain extracts of lavender, chamomile, L-Theanine, passionflower and lemon balm, which will help you to fall asleep easily without side-effects that many people get from sleeping pills and even melatonin.