Sleep problems and anxiety are common. Roughly 20% of adults in the United States experience anxiety each year. Many people are looking for natural ways to manage these conditions.
Aromatherapy is one option that’s gaining popularity. It’s a natural remedy that may help you relieve stress and get more sleep. You might also consider an aromatherapy sleep body lotion with black chamomile.
This article is a guide to using essential oils and essential oil blends to relieve anxiety and help you sleep better. You’ll find practical advice and evidence-based information here.
Keep reading to learn more about creating the best essential oil blend for sleep and anxiety.
Understanding Sleep and Anxiety: A Brief Overview
The Connection Between Sleep and Anxiety
Anxiety can mess with your sleep. If you’re lying in bed with a racing mind, it’s tough to fall asleep and stay asleep. All that mental chatter and restlessness keeps you wired. Consider trying a 20 minute guided meditation for anxiety and sleep tonight to help calm your mind.
It works the other way, too. When you don’t sleep well, your anxiety can get worse. Lack of sleep can raise your stress hormones, making you feel even more anxious.
Types of Anxiety and Sleep Problems
There are different types of anxiety disorders, like generalized anxiety disorder and social anxiety disorder. Essential oils might work better for some types of anxiety than others. If you are exploring alternative treatments, you may want to consider Aconitum Napellus for anxiety relief.
You can also have different kinds of sleep problems, such as insomnia, sleep apnea, or nightmares. Keep in mind that essential oils can be a nice addition to your self-care routine, but they’re not a cure for sleep disorders. If you have a serious sleep problem, talk to your doctor.
How essential oils work: The science of aromatherapy
Aromatherapy affects your emotions and mood because of the way your olfactory system works. When you inhale an essential oil, the scent molecules travel up your nose and bind to receptors that send signals directly to the olfactory bulb in your brain. The olfactory bulb is directly connected to the amygdala and hippocampus, brain regions that are involved in emotion and memory.
Some studies suggest aromatherapy can reduce cortisol levels, which helps you relax. Other research indicates that ylang ylang essential oil affects the hippocampus in a way that’s similar to anxiety medication.
There’s actually a great deal of academic literature that establishes the scientific validity of using essential oils to help with sleep. But more research is always welcome!
Top Essential Oils for Sleep and Anxiety: Profiles and Benefits
When it comes to using essential oils for sleep and anxiety, some oils stand out above the rest. Here’s a look at some of the most popular and effective options, along with the research to back them up:
Lavender Essential Oil
Lavender is known for its sweet, floral scent, often described as calming and relaxing. It’s practically synonymous with relaxation!
Research suggests lavender can help you fall asleep faster, sleep longer, and experience more restorative, slow-wave sleep. A 2010 study even found that lavender was a safe and effective alternative to benzodiazepines (a common type of anti-anxiety medication) for relieving anxiety.
Chamomile Essential Oil (Roman and/or German)
Chamomile, whether Roman or German, has a gentle, apple-like aroma that’s both soothing and comforting. Think of it as a warm cup of herbal tea in essential oil form.
Studies have shown chamomile can help reduce generalized anxiety and improve morning cortisol levels (cortisol is a stress hormone). In 2010, researchers studied a blend of chamomile, lavender, and neroli oil and found that participants who inhaled this blend experienced lower anxiety and improved sleep.
Bergamot Essential Oil
Bergamot has a bright, citrusy scent with a slightly floral and spicy undertone. Tipper, one of Edens Garden’s Brand Ambassadors, describes it as “a splash of cool, refreshing water.”
A study published in The Journal of Alternative and Complementary Medicine demonstrated that orange oil (which shares similar properties with bergamot) can reduce anxiety in high-stress situations.
Cedarwood Essential Oil
Cedarwood has a warm, woody scent that’s grounding and comforting. Imagine the smell of a cozy cabin in the woods.
While more research is needed, an older 2003 study on rats found that cedarwood oil had sedative effects. Other, even older studies, have also shown promising effects in people. In 2017, Japanese researchers investigated two essential oil blends, one containing cedarwood, cypress, and pine, and found them helpful for increasing sleep time.
Ylang Ylang Essential Oil
Ylang ylang has a rich, floral, and slightly fruity scent that’s often described as exotic and intoxicating. It’s a bit stronger than some of the other oils on this list.
Research suggests that ylang ylang may have a similar impact on the hippocampus (a part of the brain involved in memory and emotion) as some anxiety medications.
Other Notable Essential Oils
Don’t forget about these other essential oils that may also help you sleep and calm your anxiety:
- Valerian
- Vetiver
- Clary Sage
- Sandalwood
- Neroli
Creating essential oil blends for sleep and anxiety
Blending essential oils can make them work even better. The right combination of oils can enhance their individual effects, and create a fragrance that’s more appealing than a single oil on its own. When you’re creating blends, it’s important to think about how the scents go together. Do they complement each other, or do they clash? It’s also important to choose scents you personally enjoy, since you’ll be breathing them in!
Here are a few sample recipes to get you started:
Good Night Blend
- 8 drops lavender
- 6 drops bergamot
- 2 drops ylang ylang
Soothing Slumber Blend
- 8 drops lavender
- 6 drops cedarwood
- 4 drops frankincense
Sweet Winter Dreams Blend
- 8 drops lavender
- 4 drops cedarwood
- 4 drops vetiver
These are just suggestions, of course. The best way to find what works for you is to experiment! Trial and error is key to finding the oils and application methods that help you sleep better and feel less anxious. Don’t be afraid to try different combinations and see what you like best.
How to use essential oils safely and effectively
Essential oils are powerful, concentrated plant extracts that can cause side effects if you don’t use them carefully. Here’s what you need to know to use them safely and get the best results.
How to apply essential oils
There are several ways to use essential oils:
- Topical application: Always dilute essential oils with a carrier oil like jojoba, grapeseed, or sweet almond oil before applying them to your skin.
- Diffusing: Diffusers can help you get a consistent scent throughout the night.
- Inhalation: You can inhale essential oils directly from the bottle or use steam inhalation.
Safety precautions
- Always dilute: Dilution is essential, especially when you’re putting essential oils on your skin.
- Don’t swallow them: Never take essential oils internally.
- Talk to your doctor: If you’re pregnant, have a medical condition, or are considering using essential oils on children, talk to a healthcare professional first.
- Watch for allergic reactions: Before you use an essential oil, do a patch test on a small area of skin to check for allergies.
Tips for getting the best results
- Be consistent: For the best results, use essential oils consistently for weeks or months.
- Create a routine: Add essential oils to your bedtime routine to help you relax and prepare for sleep.
- Keep a sleep diary: Track your sleep and the effects of essential oils so you can see what’s working and what’s not.
Frequently Asked Questions
What is the best essential oil for sleep and anxiety?
While individual preferences vary, lavender is widely regarded as a top choice for promoting relaxation and sleep due to its calming properties. Other excellent options include chamomile, known for its soothing effects; bergamot, which can help reduce stress and improve mood; and cedarwood, valued for its grounding and sedative qualities. Experiment to find what works best for you.
Where to apply frankincense oil for sleep?
For sleep, frankincense oil can be applied topically to pulse points like the wrists, temples, and back of the neck. Dilute it with a carrier oil (like jojoba or almond oil) before application. Some people also enjoy inhaling frankincense through a diffuser or adding a few drops to a warm bath before bedtime to promote relaxation.
What essential oil blend for sleep insomnia?
A popular and effective blend for sleep insomnia combines lavender, chamomile, and cedarwood. Another option is a blend of vetiver, sandalwood, and frankincense, which provides grounding and calming effects. Experiment with different ratios to find a blend that suits your individual needs and preferences.
What is the best mixture of essential oils for sleep?
There isn’t a single “best” mixture, as effectiveness depends on personal response. However, a well-regarded blend combines 3 drops of lavender, 2 drops of chamomile, and 1 drop of cedarwood. Another effective mixture includes 2 drops of frankincense, 2 drops of lavender, and 1 drop of sweet orange. Always dilute essential oils with a carrier oil before topical application or use in a diffuser.
In summary
Essential oils can be a helpful tool to ease you into sleep and reduce some of your anxiety. Many people find that certain scents are calming and relaxing. This can be due to the actual chemical compounds in the oil, or it could be related to positive associations you have with a particular fragrance.
If you’re struggling with sleep or anxiety, essential oils can be a great addition to your toolbox, but they shouldn’t be the only tool you use. It’s important to maintain a healthy lifestyle and practice good sleep hygiene. Essential oils are not a substitute for medical treatment if you have a sleep disorder or anxiety disorder.
The best way to find the essential oils and blends that work for you is to experiment! Try different oils, different combinations, and different application methods. What works for one person may not work for another.
If you’re still struggling with sleep or anxiety, it’s important to talk to a healthcare professional. They can help you determine the cause of your problems and recommend the best course of treatment.