If you’re looking for a better night’s sleep, you might have heard about essential oils. Many people use them to relax and sleep better. Lavender is one of the most popular essential oils, but many others can also help you sleep.
In this article, we’ll explore essential oils for sleep (not lavender!) and how to use them safely and effectively. We’ll discuss the science behind how essential oils work, potential risks, and how to incorporate them into a complete sleep routine.
How essential oils work to promote sleep
Essential oils work through aromatherapy. When you inhale an essential oil, the scent molecules stimulate the olfactory receptors in your nose. These receptors then send signals directly to your brain, especially the limbic system, which controls your emotions and memories.
That interaction can then impact neurotransmitter production and hormone balance. Some essential oils reduce the level of stress hormones like cortisol. Other oils promote the release of calming neurotransmitters like serotonin.
Essential oils affect those physiological processes to help you relax and get ready for sleep. They can also dial down your nervous system activation, which can help you fall asleep and stay asleep through the night.
How to use essential oils for sleep
To use essential oils to help you sleep, you’ll need to decide how to use them. Here are a few ideas:
Inhalation
Diffusers can spread essential oils throughout the air. Before you get in bed, put 2 or 3 drops of essential oil into the diffuser. Then, enjoy the scent all night long.
You can also inhale the scent straight from the bottle or from a tissue. Just hold the bottle or tissue under your nose and breathe deeply a few times.
Topical application
Don’t put essential oils directly on your skin; you’ll need to mix them with a carrier oil first. A good rule of thumb is to use 1 drop of essential oil for every teaspoon of carrier oil.
Good carrier oils include coconut oil, jojoba oil, and almond oil. Put the oil on your pulse points, like your wrists, temples, or the bottoms of your feet.
Other methods
Add some drops of essential oil, or perhaps a doTERRA Serenity Stick, to a warm bath to help you relax. You can also make an essential oil spray to freshen your bedding and create a calm vibe in your bedroom.
Alternative Essential Oils for Sleep
Lavender is probably the first essential oil people think of when they want to sleep better. But there are plenty of other options that can help you get a good night’s rest.
Chamomile
Chamomile essential oil is known for its calming and soothing properties. A 2021 study showed that chamomile essential oil significantly improved sleep quality in university students. Pairing chamomile aromatherapy with soft music can help you relax even more.
There are two main types of chamomile essential oil: Roman chamomile and German chamomile.
Bergamot
Bergamot essential oil has a citrusy aroma that can help reduce anxiety and promote relaxation. A blend of bergamot, lavender, and ylang-ylang improved sleep quality in people with heart problems.
Bergamot is believed to lower stress hormones and heart rate.
Cedarwood
Cedarwood essential oil has a grounding and woodsy scent that can promote relaxation and reduce stress. One study showed that cedarwood oil (as part of a blend) significantly improved sleep duration and reduced sleep disturbances in older adults with dementia.
Another study showed that inhaling cedarwood essential oil, specifically containing cedrol, improves sleep quality for various demographics.
You may need to use cedarwood consistently (for example, for 20 nights) for optimal results.
Sandalwood
Sandalwood essential oil is known to have sedative effects, increasing relaxation in people who inhale it. Indian sandalwood is especially known for these sedative effects.
A 2016 study followed up on this with Australian sandalwood and found that it had similar effects, lowering blood pressure and stress.
Sandalwood can also decrease rapid heart rate, breathing rate, blood oxygen saturation, and systolic blood pressure, which helps reduce anxiety.
Marjoram
Sweet marjoram essential oil has calming properties that can help ease anxiety and promote sleep. Aromatherapy massage with sweet marjoram and sweet almond oil improved sleep quality in nurses.
Marjoram may be especially useful for those with high-stress jobs or rotating shifts.
Other Options
Here are some other essential oils that may help you sleep:
- Ylang-ylang is known to reduce stress and improve sleep quality.
- Jasmine oil can decrease negative emotions and increase mood, focus, and cheerfulness.
- Clary sage may decrease cortisol levels and potentially have an antidepressant effect.
- Vetiver oil can help with anxiety.
Risks and precautions
Essential oils are super concentrated, so they can irritate your skin or cause allergic reactions if you don’t dilute them correctly. You should always do a “patch test” before slathering a bunch of essential oil on your body. If you notice a rash or other reaction, stop using the oil immediately.
Some essential oils aren’t safe for pregnant or breastfeeding people, children, or pets. Talk to your doctor before using essential oils if you have any other health conditions or take prescription medications.
The Food and Drug Administration (FDA) doesn’t regulate essential oils, so the quality can vary a lot. Choose brands that have a good reputation and provide GC/MS testing reports. This will ensure that you’re getting a pure, high-quality oil.
Finally, remember that some essential oils are energizing. You probably don’t want to diffuse citrus essential oils right before bed!
Essential oils as part of a holistic sleep strategy
Essential oils can be a tool to help you sleep better, but they aren’t a magic bullet. “Essential oils will help to improve your sleep, but if you have legitimate insomnia and sleepless nights, the oils need to be coupled with other therapies,” explains sleep expert Dr. Murray.
Dr. Rubin Naiman adds, “Since so many sleep problems are rooted in anxiety, reducing anxiety can help with sleep.”
To get the most from essential oils, make sure you’re practicing good sleep hygiene by:
- Going to bed and waking up at the same time every day
- Creating a relaxing bedtime routine
- Making sure your bedroom is dark, quiet, and cool, and perhaps adding some plants for a restful night’s sleep
You can also try other relaxation techniques, such as meditation, yoga, deep breathing exercises, or even a cup of tea for sleep and digestion. Some people also find soft music or white noise can help them relax.
Finally, keep a sleep diary to track how well essential oils work for you. Try one oil for about a week to see if it makes a difference in how easily you fall asleep or how rested you feel in the morning. This can help you figure out which oils and methods work best for you.
Frequently Asked Questions
What can be used in place of lavender oil?
If lavender isn’t your thing, or you’re looking to expand your aromatic horizons, several essential oils offer similar calming and sleep-promoting benefits. Roman chamomile is a gentle, floral option, while cedarwood provides a grounding, woody scent. Sweet marjoram is known for its relaxing properties, and frankincense is often used to reduce stress and promote a sense of peace.
What essential oil blend for sleep insomnia?
Creating a custom blend can be a great way to target your specific sleep needs. A blend of chamomile, cedarwood, and sweet orange can be particularly effective for insomnia. Chamomile soothes the mind, cedarwood promotes relaxation, and sweet orange adds a touch of uplifting calm. Experiment with different ratios to find what works best for you.
What is the best oil for sleep and anxiety?
While individual preferences vary, Roman chamomile is often considered a top choice for addressing both sleep and anxiety. Its calming properties can help ease racing thoughts and promote relaxation, making it easier to fall asleep and stay asleep. Clary sage is another excellent option, known for its ability to reduce stress and promote a sense of well-being.
What essential oils are best for sleep?
Beyond lavender, several other essential oils are highly regarded for their sleep-promoting properties. These include Roman chamomile, cedarwood, sweet marjoram, frankincense, sandalwood, bergamot, and valerian root. Each oil offers a unique aroma and set of benefits, so exploring different options can help you find the perfect scent to lull you into a peaceful slumber. Remember to always dilute essential oils properly before use.
Wrapping up
Lavender is a go-to for sleep, but a whole world of essential oils can help you catch those Zzz’s. Chamomile, bergamot, cedarwood, sandalwood, and marjoram are just the tip of the iceberg.
The trick is to experiment and see what works best for you, both in terms of the scent itself and how you use it. Some people love a diffuser, while others prefer a few drops in a warm bath or diluted on their skin.
By understanding how these oils interact with your brain and weaving them into a healthy sleep routine, you can really unlock the power of scent. Just remember to play it safe and chat with a healthcare pro if you have any questions or concerns.