In today’s world, stress and sleep problems are incredibly common. In fact, according to the Anxiety & Depression Association of America, around 31% of adults in the U.S. have experienced some type of anxiety disorder.
One way that people manage mild anxiety and sleep problems is through aromatherapy. Aromatherapy is a complementary therapy that uses essential oils to promote relaxation and reduce anxiety.
But which essential oils are best for stress and sleep? And how can you use them safely and effectively?
This article will cover the most popular and well-researched essential oils for stress and sleep, how to use them, and some important safety considerations. Keep in mind that essential oils aren’t a cure-all, but they can be a helpful tool to support your overall well-being.
Understanding Essential Oils and Aromatherapy
What are Essential Oils?
Essential oils are concentrated extracts taken from plants. They contain the plant’s natural scent, and people have used them for thousands of years for their therapeutic properties.
Essential oils are often extracted through a process called steam distillation. It’s important to use high-quality, pure essential oils to get the most benefit. Pre-blended products may not be as potent or effective as pure essential oils.
How Aromatherapy Works
Aromatherapy uses essential oils to improve well-being. When you inhale an essential oil, the scent travels through your olfactory system, which is directly connected to your brain. As Amy Rost, certified aromatherapist and author of “Transforming Trauma with Aromatherapy,” puts it, there’s a “direct connection between our sense of scent and our emotions.”
Scents affect the nervous system and can help you relax. Research also suggests that some essential oils have antifungal, antibacterial, and anti-inflammatory effects. They can reduce nervous system activation, promoting a sense of calm and relaxation.
Top Essential Oils for Stress Relief
Essential oils can be a great addition to your stress-relieving toolkit. Here are some of the most popular and well-researched choices:
Lavender Essential Oil
Lavender is probably the most well-known essential oil for relaxation. It’s known for its calming and mood-boosting properties. Studies have found that lavender can help you fall asleep faster, sleep longer, and get better quality sleep overall. In fact, one study found that lavender was a safe alternative to benzodiazepines for treating anxiety. Pretty impressive!
Bergamot Essential Oil
Bergamot oil has an uplifting scent that can help reduce anxiety. A 2022 study even found that it was helpful for women experiencing postpartum depression.
Orange Essential Oil
The bright, citrusy scent of orange oil can help lift your mood and alleviate symptoms of depression. One study showed that people who inhaled orange oil felt less anxious in stressful situations.
Frankincense Essential Oil
Frankincense is known for its grounding and stress-relieving properties. Its warm, woodsy aroma can help you feel more centered and calm.
Ylang-Ylang Essential Oil
Ylang-ylang oil has a sweet, floral scent that can help decrease symptoms of anxiety and promote relaxation.
Lemongrass Essential Oil
Studies have shown that using lemongrass oil can lead to a drop in anxiety symptoms.
Top Essential Oils for Sleep Improvement
So, which essential oils are best for sleep? Here are some top contenders, along with a little bit about the science behind them.
Chamomile Essential Oil (German and Roman)
You probably know chamomile for its calming, sleep-promoting properties. But did you know that chamomile essential oil could also help you sleep better? One study looked at a blend of chamomile, lavender, and neroli essential oils, but there are many essential oil blends for sleep without lavender if you’re looking for alternatives. The study participants who inhaled this blend reported lower anxiety and better sleep.
Sandalwood Essential Oil (Indian and Australian)
Sandalwood is often used in aromatherapy to create a relaxing environment. Some studies suggest that sandalwood essential oil may have sedative effects and could help you relax. Other studies show that sandalwood can lower blood pressure and stress levels, which could also help you sleep better.
Cedarwood Essential Oil
Like sandalwood, cedarwood essential oil has sedative effects. One study showed that cedarwood essential oil could improve sleep quality.
Jasmine Essential Oil
One study compared jasmine oil to valium. Participants who inhaled jasmine essential oil reported that it helped them sleep better than valium!
Valerian Essential Oil
You may have heard of valerian root as a sleep aid. But valerian essential oil may also help you sleep better. One study of rats showed that valerian aromatherapy helped them fall asleep faster and sleep longer.
Vetiver Essential Oil
If anxiety keeps you up at night, vetiver essential oil may help. Studies show that it can reduce anxiety.
How to use essential oils safely and effectively
Essential oils are potent, and there are a few ways you can use them to get better sleep and reduce your stress.
How to apply essential oils
- Diffusing. Diffusers spread the scent of the oil throughout the room. This can be a great way to get a consistent scent all night long while you’re sleeping.
- Topical application. Essential oils need to be diluted with a carrier oil before you put them on your skin. Some people like to apply diluted essential oils to their pulse points.
- Inhalation. You can inhale essential oils directly from the bottle. You can also put a few drops on a cloth and inhale them that way.
- Baths. Adding a few drops of essential oil to a warm bath can be a nice way to unwind at the end of the day.
Safety precautions
It’s important to use essential oils carefully.
- Always dilute essential oils with a carrier oil before you put them on your skin.
- Do a patch test to see if you have an allergic reaction before using an essential oil.
- Talk to your doctor before using essential oils if you’re pregnant, breastfeeding, or have any health conditions.
- Use caution when using essential oils around children and pets.
What else can you do to manage stress and sleep?
Essential oils can be a great tool, but they work even better when you combine them with other practices that support relaxation and rest, such as acupuncture for stress relief.
Mindfulness and Meditation
Even just a few minutes of daily meditation can help calm your mind and reduce stress. Mindfulness practices can help you stay present in the moment and not get carried away with worries about the future or regrets about the past.
Breathwork
Specific breathing exercises can help slow your heart rate and lower your blood pressure, both of which can help you feel calmer and more relaxed. There are tons of free guided breathwork exercises online.
Sleep Hygiene
Creating a consistent sleep routine can significantly improve your sleep quality. Try to go to bed and wake up around the same time every day. Make sure your bedroom is dark, quiet, and cool. And avoid screens for at least an hour before bed.
Supportive Community
Surrounding yourself with people who lift you up and who you trust can make a big difference in your stress levels and overall well-being.
When to Seek Professional Help
If your stress and sleep problems are overwhelming or don’t improve with these strategies, it’s always a good idea to reach out to a healthcare professional. They can help you identify the underlying causes of your stress and sleep issues and recommend the best course of treatment.
Frequently Asked Questions
What is the best oil for anxiety and sleep?
There isn’t one single “best” oil, as individual responses vary. However, lavender is widely recognized for its calming properties and is a popular choice for both anxiety and sleep. Other effective options include chamomile, sandalwood, and frankincense. Experiment to find what works best for you.
What essential oils are good for stress and sleep?
Several essential oils can promote relaxation and improve sleep quality. Lavender is a go-to for many, while chamomile is known for its gentle sedative effects. Cedarwood, bergamot, and sweet orange are also excellent choices for reducing stress and creating a calming atmosphere conducive to sleep.
What is the number one essential oil for sleep?
While personal preference is key, lavender is often considered the top essential oil for sleep due to its well-documented calming and sleep-promoting properties. Studies have shown it can improve sleep quality, reduce anxiety, and promote relaxation, making it a versatile and effective choice for many.
What essential oils make stress away?
A blend of essential oils is often more effective than a single oil for managing stress. Oils that can help melt stress away include lavender, frankincense, bergamot, ylang-ylang, and clary sage. You can combine these oils in a diffuser or create a relaxing bath blend to promote a sense of calm and well-being.
To conclude
Essential oils have the potential to help you feel calmer and sleep better. But it’s important to remember that they’re a complementary tool, not a cure-all. If you have an underlying condition that causes stress or poor sleep, essential oils won’t resolve that.
Experiment with different oils and methods to see what works best for you. What smells relaxing to one person may be off-putting to another. The most effective essential oil is the one you enjoy the most!
For the best results, take a holistic approach to managing your stress and sleep. Essential oils can be a great addition to a healthy lifestyle, but they shouldn’t be the only thing you rely on. If you have insomnia, talk with a healthcare professional about therapies that can help.