Essential oils are concentrated extracts from plants that many people use in aromatherapy. People have used essential oils for thousands of years for a variety of purposes.
Applying essential oils to the feet can promote relaxation and improve sleep quality. The skin on the feet has larger pores than skin on other parts of the body, so essential oils are easily absorbed.
This article explores the benefits, uses, and safety of using essential oils on feet for sleep.
Why put essential oils on your feet, anyway?
The skin on your feet is less sensitive than the skin on other parts of your body. This makes your feet a great place to apply essential oils.
Plus, the pores on the bottoms of your feet easily absorb essential oils.
Some people also believe in foot reflexology. In reflexology, different areas of your feet correspond to different parts of your body. Applying essential oils to these areas could potentially affect your sleep through these reflex points.
Finally, massaging your feet with essential oils is a form of self-care that can help you relax and unwind before bed.
How do essential oils work to promote sleep?
When you breathe in essential oils, the scent molecules travel to your brain and trigger signals that affect neurotransmitters, which can lead to feelings of relaxation and calmness, similar to holistic approaches like Ayurveda for sleep, focusing on diet, herbs and lifestyle solutions. This may help you fall asleep more easily.
Some people also believe that rubbing essential oils onto your feet allows them to be absorbed into your bloodstream. This, in turn, may affect your whole body.
While these ideas make sense, more research is needed to fully understand exactly how essential oils help you sleep.
Best Essential Oils for Sleep Applied to Feet
Certain essential oils are known for their calming and sleep-promoting properties. Applying them to your feet can be a convenient and effective way to enjoy their benefits.
Lavender
Lavender is probably the best-known essential oil for sleep. It has sedative and calming effects. Studies show that lavender oil can improve both sleep quality and how long you sleep. It can also reduce anxiety and promote relaxation.
Chamomile
Roman chamomile is another good choice for sleep. A study of university students found that chamomile improved sleep quality. It has a gentle and calming scent that many people find appealing.
Cedarwood
Cedarwood has grounding and relaxing properties. Research indicates that cedarwood can improve sleep duration and reduce sleep disturbances in older adults with dementia.
Other Essential Oils
Other essential oils that may help you sleep include:
- Bergamot
- Sandalwood
- Marjoram
- Frankincense
- Vetiver
- Ylang Ylang
Ultimately, choosing the right scent comes down to personal preference. Experiment with different oils to find the ones that work best for you.
DIY essential oil foot massage blends to help you sleep
Essential oils are potent, so you should always mix them with a carrier oil before applying them to your skin, which is also relevant when considering DIY essential oil roller bottles; proper recipes and safety tips are crucial! Some good choices for carrier oils are sweet almond oil, coconut oil, jojoba oil, or even just a high-quality olive oil.
A good rule of thumb is to use just 1 drop of essential oil for every teaspoon of carrier oil.
Here are a couple of blends to try:
- Lavender and chamomile with sweet almond oil
- Cedarwood and frankincense with coconut oil
The best blend is the one that works for you, so don’t be afraid to experiment! You can mix and match to find the combination that helps you drift off to sleep.
A word about safety
Before you slather essential oils on your feet, do a patch test to be sure you aren’t allergic. Put a little diluted oil on the inside of your arm and wait 24 hours to see if you have a reaction.
Essential oils can cause skin irritation or allergic reactions in some people. Never swallow essential oils without talking to a professional first. And keep in mind that the Food and Drug Administration (FDA) doesn’t regulate essential oils.
Essential oils to avoid before bed
While most essential oils are calming, some can actually make you feel more awake. So, before bed, you might want to avoid oils such as:
- peppermint (some people find it stimulating)
- rosemary
- petitgrain
- sandalwood
Frequently Asked Questions
Which essential oil is best for deep sleep?
While individual responses vary, lavender essential oil is widely regarded as a top choice for promoting deep sleep due to its calming and relaxing properties. Other popular options include chamomile, cedarwood, sandalwood, and bergamot. Experimenting with different oils can help you discover which works best for you.
What oil is good for feet while sleeping?
Applying a carrier oil, such as coconut, grapeseed, or almond oil, infused with calming essential oils like lavender or chamomile, can be beneficial for your feet before bed. This practice can help moisturize dry skin, soothe tired muscles, and promote relaxation for better sleep. Peppermint oil can also be added in small amounts for a cooling and refreshing sensation.
Where do you put essential oils for sleep?
For sleep, you can apply diluted essential oils to various areas, including the soles of your feet, temples, wrists, and behind the ears. You can also diffuse essential oils into the air using an aromatherapy diffuser. Always dilute essential oils with a carrier oil before applying them directly to the skin.
Why put essential oils on the bottom of your feet?
The soles of the feet have large pores that allow essential oils to be absorbed relatively quickly into the bloodstream. Additionally, applying essential oils to the feet can be a convenient and effective way to experience their therapeutic benefits throughout the body, promoting relaxation and better sleep. Some also consider reflexology points on the feet to enhance the oil’s effects.
In conclusion
Massaging essential oils into your feet may help you unwind and prepare for sleep; for a more comprehensive approach, consider a 4-week insomnia workbook PDF to reclaim your sleep naturally. But it’s important to be careful, follow safety guidelines, and experiment to find out what works best for you.
If you’re not sure where to start, or if you have any underlying health conditions, you may want to consult with a healthcare professional or a qualified aromatherapist for personalized advice.