Can’t Sleep? Boy, I am sure you just hate it. You can’t shut the brain off, even when you feel so tired. Getting to sleep is not an easy task for many individuals. Distractions, like living on the main road, or the noise of nocturnal pets is all that is needed for a person that finds falling asleep challenging to make the act of sleeping almost impossible. Essential Oils are known since generations for their ability to induce sleep.
One thing you have to remember about Essential Oils is the fact that a little goes a long way. Even few drops can richly fragrance a big living room area. Use no more than 4 drops in one time, as too strong an aroma can do the complete opposite of what you are trying to achieve.
Table of Contents
- 1 Facts About Sleep and Insomnia
- 2 What Are The Best Essential Oils For Sleep?
- 3 How to Use Essential Oils to Help You Sleep?
- 4 Top 10 Essential Oils Recipes For Sleep
- 4.1 Recipe 1 – Bed Time Essential Oil Blend
- 4.2 Recipe 2 – Better Sleep Essential Oil Blend for Diffuser
- 4.3 Recipe 3 – Relax Warm Bath Blend
- 4.4 Recipe 4 – Massage Oil For Good Night Sleep
- 4.5 Recipe 5 – Essential Oil Blend for Relaxation
- 4.6 Recipe 6 – Simple Warm Bath Blend
- 4.7 Recipe 7 – Warm Bath Blend with Clary Sage
- 4.8 Recipe 8 – Better Sleep Moisturizer
- 4.9 Recipe 9 – Good Night Sleep Blend
- 4.10 Recipe 10 – Tranquility
- 5 Other Essential Oils You Can Use For Sleep And Anxiety
- 6 3 Best Essential Oils To Help Children Sleep
- 7 Best Essential Oil For Insomnia
- 8 Essential Oils For Sleep Apnea
- 9 Some Pros and Cons of Using Essential Oils for Sleep Disorders
- 10 The Bottom Line
Facts About Sleep and Insomnia
The two images show 25 facts about sleep and insomnia.
What Are The Best Essential Oils For Sleep?
1. Lavender Essential Oil
Lavender is an excellent Essential Oil to assist you to go to sleep and remain asleep. This Oil is predominately composed of esters and alcohols and has several therapeutic properties. True Lavender is the best quality of Lavender available in the market. Remember, that there are more species, like spike Lavender and the hybrid Lavandin that have very similar properties, however they are not as sedating as true Lavender.
How To Use Lavender Essential Oil For Better Sleep?
Lavender is frequently used as a sleep aid. Generally, when used for its calming effects, the aroma of Lavender should be inhaled. The best way of doing this would be to dilute 3-4 drops of the Essential Oil into 2-3 cups of boiling water and inhale the vapors coming out. Inhaling these vapors can help you relax and sleep peacefully.
While you can always inhale Lavender to benefit from its calming effects, it is also possible to consume it internally in the form of tea. Take 1-2 teaspoons of the Lavender leaves and put them in boiling water for about 15 mins. Ingest this mix as tea.
Finally, it is also possible to use Lavender as a tincture, which is an alcohol-based derivative of the plant material. When consuming Lavender in this form, use 40 to 60 drops daily.
2. Chamomile Essential Oil
Chamomile is another popular choice when it comes to helping people sleep. There are several different kinds of Chamomile available in the market, but Roman Chamomile is considered the most effective. Roman Chamomile is an ancient herb that has sedative and relaxing properties. This Essential Oil is recommended to those that need to manage their stress so that they can relax and sleep. Mix Roman Chamomile and Lavender for a stronger blend.
3. Marjoram Essential Oil
Again, you should choose the best form of Marjoram Essential Oil for sleep disorders since there are several plants / Oils available in the market sold in the name of Marjoram. Sweet Marjoram Essential Oil is the only Oil suitable for helping with sleep disorders because it comes with a calming and sedating action that reduces hypertension and eases the nervous system.
Just like Lavender, Marjoram can be combined with the previously mentioned Oils to generate a very effective blend. Lavender, Chamomile and Marjoram Essential Oils can be added in different amounts to suit your fragrance preferences. No matter how you blend them, you will certainly have a better sleep.
4. Valerian root
Valerian root has been utilized for hundreds of years for its sedative and calming effects. The valerenic acid present in this root, which is a GABA receptor modulator, suppresses the enzyme-caused breakdown of GABA in the brain and thus causing sedation. While natural Essential Oils derived from Valerian root are not at all addictive, some drugs containing valerenic acid can be.
Valerian is highly effective whether used topically or internally. When you use it as a supplement, dilute 1 drop in 4 oz of liquid for at least half an hour before going to bed.
5. Frankincense Essential Oil
Researchers have identified that Frankincense smoke alleviates anxiety and depression. Incensole acetate, which is a compound present in Frankincense, is mainly responsible for the results. This compound can fix behavioral disorders, making it all the more useful in terms of helping you to sleep.
6. Clary Sage Essential Oil
By affecting the GABA receptors, Clary sage seems to function in a similar manner to Valerian. In a study, Clary Sage, Chamomile, Lavender and Rosemary, were assessed for their anti-stressor effects. Amongst all the Essential Oils examined, Clary Sage came out to be the strongest anti-stressor. In addition, Clary Sage can also be used as a therapeutic agent for patients with depressive disorders.
How to Use Essential Oils to Help You Sleep?
You can use most of these Essential Oils in many ways to help you deal with your sleep disorder. Here are some suggestions:
Add suitable Essential Oils to the warm bath prior to going to sleep. Make sure that the water isn’t too hot and add just 5 to 6 drops of your chosen Essential Oils to the water. You can also add Essential Oils to the bath blend or bath Oil you are already using.
Before heading to sleep, you can add Essential Oils to either a candle diffuser or an electric diffuser. Make certain that you do not leave the diffuser burning all night. This is also an excellent technique for helping a kid fall asleep naturally, as the aroma of the Essential Oil used will become associated with the bedtime, offering the child with a familiar comfort.
Before going to bed, put in a suitable Essential Oil into the massage Oil and ask your partner to give you a small massage. The action of massage helps the body to unwind and “switch off” the brain.
Put in a suitable Essential Oil blend to some spritzer and spray a little volume of it on your pillow just before heading to sleep. Using water-based spritzer is not going to stain your bed linen. This is also a wonderful way to incorporate Essential Oils into your bedtime routine and get yourself ready for sleep!
Top 10 Essential Oils Recipes For Sleep
Recipe 1 – Bed Time Essential Oil Blend
- 3 drops Bergamot
- 8 drops Chamomile Roman
- 3 drops Clary Sage
Mix the Oils thoroughly within a dark-colored bottle. Add 2-3 drops of this blend to places like your pillow to help you in sleeping. If you prefer using a diffuser, create a blend adding Roman Chamomile, Bergamot and Clary Sage in the ratio 2:1:1 and put this blend in the diffuser. Use the diffuser at least 30 mins before getting to bed.
Adding Lavender to the blend mentioned above may also help you relax and sleep better. However, do not add more than 1-2 drops of Lavender as that may deliver an opposite effect.
Recipe 2 – Better Sleep Essential Oil Blend for Diffuser
- 3 tablespoons of Jojoba Carrier Oil
- 3 drops of Lavender
Mix the essential oil and the carrier oil with each other, add to your diffuser together with water and diffuse the blend in the room.
Recipe 3 – Relax Warm Bath Blend
- 2 drops of Ylang Ylang
- 3 drops French Lavender
This recipe is known for offering a relaxing sleep. Add Essential Oils to warm bath and mix all the ingredients well. Now, slowly sink into the tub until the maximum part of your body is submerged. Soak for a minimum of 10 mins, with your eyes closed, just inhaling the scent.
Recipe 4 – Massage Oil For Good Night Sleep
- 2 drops of Lavender
- 2 drops of Tangerine
- 2 drops of Sweet Orange
- 2 drop of Chamomile
- 2 drops of Ylang Ylang
- 2 drops of Marjoram
- 1 oz Carrier Oil
Bestowed with nature’s most soothing and relaxing skin Oils, this mix can help you get peaceful sleep at night. Mix all the components and have yourself massaged with this therapeutic blend.
Recipe 5 – Essential Oil Blend for Relaxation
- 3 oz Grape Seed Carrier Oil
- 3 drops of Lavender
- 2 drops of Vetiver
- 3 drops of organic Sweet Orange Oil
In case you are having issues with sleeping due to aching muscles, overwork or stress, this Essential Oil blend can help you snooze right away. Mix all ingredients together and use the blend in the bath or massage directly lying on your back.
Recipe 6 – Simple Warm Bath Blend
- 2 tsp milk
- 6 drops Lavender
Mix both the ingredients together, pour in to a warm bath and soak.
Recipe 7 – Warm Bath Blend with Clary Sage
- 2 tsp milk
- 6 drops of Lavender
- 2 drops of Clary Sage
Mix 3 drops Lavender and 1 drop Clary Sage and add 2 teaspoons of milk. Add the mix to a warm bath & soak.
Recipe 8 – Better Sleep Moisturizer
- 5 drops of Chamomile
- 9 drops of Orange
- 6 drops of Benzoin
- 50g moisturizer
In addition to being a fantastic moisturizer for cracked skin, this blend is an effective treatment for those experiencing nightmares, constipation and insomnia. The vanilla-like scent of Benzoin, along with the fruity orange aroma, gets you a familiar and comfy fragrance. These Oils may also be used in a bubble bath.
Recipe 9 – Good Night Sleep Blend
- 2 drops of Clary Sage
- 5 drops of Lavender
- 8 drops of Chamomile
- 4 drops of Bergamot
Mix the Oils thoroughly in a dark glass bottle. Add 2-3 drops on a cotton ball and set it under your pillow to help you to sleep.
Recipe 10 – Tranquility
- 5 oz Bath & Shower Gel (unscented)
- 3 drops of Geranium
- 4 drops of Marjoram
- 4 drops of Yarrow
The components of this blend can help you sleep to a significant extent. Both Yarrow and Marjoram are excellent for muscular pains and other kind of aches, especially those that you experience after long exercise sessions. Geranium is uplifting and promises pleasant dreams. This blend is also a perfect remedy for dry skin.
Other Essential Oils You Can Use For Sleep And Anxiety
Other than the Oils mentioned above, you can also use Rose, Neroli, Sandalwood and Ylang Ylang to help you sleep better. All of these Essential Oils have sedative and relaxing properties and can be combined together to create a powerful synergistic blend. Here are some of the best Essential Oils that specifically target the anxiety in you and help you sleep comfortably:
Cistus Essential Oil
This calming Essential Oil emanates from a rose that has a soft and honey-like fragrance. It is actually thought to be the biblical rose of Sharon. Cistus has extreme calming effects that can fix even the worse kind of sleep disorder.
Spikenard Essential Oil
Spikenard is an Essential Oil that is mostly applied as a perfume. This Oil is also known to have calming and sedative effects.
The truth is that any Essential Oil that includes sedative or relaxing qualities can help you sleep better. Once you know the root cause of your problem, you can use the Oil that directly targets your specific problem by influencing your emotional system. For example, if you suffer from depression, you could add Oils that directly address the problem of depression.
3 Best Essential Oils To Help Children Sleep
Different children have different reasons for not going to sleep. I have found several Essential Oils amazingly helpful in making them fall asleep. Here are some of the best Essential Oils I use for my children:
Putting a drop or two on the body of the child helps him to sleep comfortably throughout the night.
Cedar wood Oil
Cedar wood can help your child sleep much more soundly. It will eliminate all the nightmares and help your child sleep comfortably throughout the night.
Sweet Orange Oil
Orange lifts the spirits and promotes joy, making it a great scent for children.
Best Essential Oil For Insomnia
Adding Roman Chamomile, Lavender or Clary Sage to your bath Oil can help ease the problem of insomnia. You can also add these Oils to a cotton ball, which is to be put by your bed side.
If you want to find out more information, please read our article Best Essential Oils For Insomnia And Related Conditions.
Essential Oils For Sleep Apnea
Essential Oils like Marjoram and Eucalyptus can help you breathe easily throughout the night. Valor Essential Oil can be inhaled, used topically or consumed for significant relief in sleep apnea.
Some Pros and Cons of Using Essential Oils for Sleep Disorders
- Unlike medicines that have significant side effects, Essential Oils deal with the situation naturally.
- Essential Oils come out to be a cheaper and healthier alternative to medicines and other artificial therapies.
- Some Essential Oils are known to trigger allergies. Therefore, exercise caution when using an Oil you don’t know about.
The Bottom Line
Essential Oils are a godsend for those that struggle to sleep. The relaxing and sedative properties of the Oils mentioned above will surely offer you with unimaginable comfort and peace of mind. However, make sure that you root out any underlying cause that is causing you stress and anxiety.
Using Lavender Essential Oil is strongly recommended. Frankincense, Clary Sage, Marjoram, Ylang Ylang and Rosemary are some other Oils you can use according to your personal preferences of aroma. Making Essential Oils part of your bedtime routine will allow you to relax and be better equipped for the challenges of the next day.