If you’ve been wondering what essential oils are good for sleep then you’re in for a big treat.
Whether you suffer from insomnia or you have a hard time unwinding and relieving stress before going to bed, you know what it’s like to wake up feeling unrested. To get deep, high-quality sleep, your body and mind need to be able to fully relax. Essential oils for sleep have been used for thousands of years, and mounting scientific research has qualified their use as sleep aids.
How Essential Oils for Sleep Can Help
Essential oils contain medicinal plant chemicals that enter your bloodstream when you inhale their aroma.
In fact, the same molecules producing the amazing aroma in essential oils are typically the one with the most therapeutic properties. They directly influence your brain’s chemistry in ways that can lower stress hormones, release muscle tension and break up negative thought patterns–all of which can keep you awake at night.
5 Essential Oils for Sleep
Whether you want a natural remedy for insomnia or you’re looking to improve sleep quality, here are 5 essential oil blends for sleep that will help you get a good night’s deep sleep.
Lavender Pillow Spray
Lavender oil has been shown in studies to lower levels of cortisol–a stress hormone linked to anxiety, depression and insomnia.
In aromatherapy, lavender oil is highly regarded for its ability to promote feelings of relaxation and tranquility in the face of stress. With this recipe, you can mist your pillow with lavender oil before going to sleep so that you’re inhaling the aroma as you fall asleep without the need for a diffuser to run all night.
½ cup of water
1 tsp witch hazel
10 drops lavender essential oil
4 oz spray bottle
Combine all ingredients in a spray bottle and shake to mix well.
Roll-On Cedarwood Massage Oil
Cedarwood oil acts as a mild sedative to promote sleep but also fights insomnia on a deeper level by balancing hormones involved in sleep regulation.
It’s gentle on the skin, so a great way to use it is to unwind by massaging it into your temples, neck, chest, and shoulders to release tension before bed. Cedarwood is a must if you are looking for essential oils for deep sleep.
However, it should always be combined with a carrier oil, which helps the essential oil stay on the skin longer so you get more of its therapeutic benefits for sleep. You can place this massage oil in a small glass jar or a roller container that allows you to roll the oil onto your skin.
2 Tbsp almond oil or virgin coconut oil
¼ tsp (25 drops) cedarwood essential oil
Glass roller container or small glass jar
Combine ingredients by shaking thoroughly in a glass roller container or small glass jar.
Frankincense Ylang Ylang Sleep Cream
If applying moisturizer to your skin is already part of your nighttime routine, creating a homemade sleep cream with essential oils may be perfect for helping you get better sleep. This recipe features frankincense oil and ylang ylang oil, which are two essential oils used in both aromatherapy and natural skin care.
Frankincense oil is shown in studies to lower your heart rate and blood pressure, which are physical markers of stress relief. It fights depression and anxiety and happens to have incredible anti-aging benefits for your skin as well.
Ylang ylang oil not only smells amazing, but also acts as a mild sedative to calm your nerves. It’s also shown to lower your heart rate and blood pressure, reducing feelings of stress and anxiety. Apply this sleep cream to your face and neck, or to your entire body, before going to bed.
1 cup pure shea butter
½ cup virgin coconut oil
¼ teaspoon (about 25 drops) frankincense oil
¼ teaspoon (about 25 drops) ylang-ylang oil
Small glass jar
Melt shea butter and coconut oil in a bowl placed inside a pan of hot water. Once fully melted, remove from heat and stir in the essential oils until well combined. Store in a small glass jar.
Relaxing Bath Blend for Deep Sleep
A hot bath is a soothing way to release tension in your body and mind before going to bed. Epsom salts provide a source of magnesium, which lowers anxiety and releases muscle tension.
This relaxing essential oil bath blend features lavender oil and cedarwood oil, but you can use just one or the other if you only have one of these oils. They both bring down stress levels and promote sleepiness.
2 cups Epsom salts
20 drops lavender oil
10 drops of essential cedarwood oil
½ cup whole milk
Add Epsom salts to a hot bath to dissolve. Once dissolved, add milk and essential oils. Get in the bath right away to enjoy the benefits. Relax for 15 to 20 minutes as you inhale the aromas.
Good Night’s Deep Sleep Diffuser Blend
If you have an essential oil diffuser, you can keep it in your bedroom and turn it on for the last 20 to 30 minutes of your day before getting into bed to wind down.’
You don’t want to keep the diffuser on overnight, but using it for aromatherapy right before bed can help you fall asleep. Here’s the perfect blend to help you reach a state of deep relaxation before sleep, help you fall asleep quickly and improve the quality of your sleep.
2 drops lavender essential oil
2 drops chamomile essential oil
1 drop clary sage essential oil
1 drop marjoram essential oil
Essential oil diffuser
Beating Insomnia Naturally
Chronic sleep deprivation and battling with insomnia increases your risk of developing depression, and it hurts your mental and physical performance.
Sleeping pills don’t always help either, because they tend to have side effects, like leaving you tired the morning after.
Aromatherapy with essential oils give you a natural but proven way to improve sleep, and there are many enjoyable ways you can use them to wind down for bed.
When buying essential oils for sleep, look for 100 percent pure, therapeutic grade oils to ensure you’re getting a quality dose of the anti-insomnia properties they offer.