Peppermint oil, which comes from the peppermint plant, is known for its refreshing and cooling properties. It’s a popular ingredient in teas, candies, and topical creams.
Many people also use peppermint oil to boost their mood and relieve tension. Some research suggests that it may also help improve sleep quality.
If you’re looking for natural ways to improve your sleep, this article will guide you on how to use peppermint oil for sleep safely and effectively.
Understanding peppermint oil: What’s in it and what does it do?
What is peppermint oil?
Peppermint oil comes from the leaves of the peppermint plant. It’s extracted through a few different methods, including steam distillation, where steam separates the oil from the leaves, and solvent extraction, where solvents are used to dissolve the oil out of the plant material.
The main chemical compounds in peppermint oil are menthol and menthone. Menthol is what makes peppermint smell and taste so minty and fresh, and it’s also responsible for the cooling sensation you feel when you use peppermint oil. Menthone also contributes to the minty scent, but it has a slightly more camphor-like smell. Both menthol and menthone have therapeutic properties, like pain relief, anti-inflammatory effects, and the ability to relax muscles.
Benefits beyond sleep: A holistic view
Peppermint oil is often used to treat a wide range of conditions, including fever, congestion, headaches, nausea, skin irritation, and muscle pain. Some people find that peppermint oil is a good option for relaxation and stress relief, which may help them sleep better.
How peppermint oil helps you sleep: Mechanisms of action
Using peppermint oil in aromatherapy can help you relax and reduce stress. Peppermint scent can trigger relaxation responses in your brain.
Researchers are still working to understand exactly how peppermint oil affects cortisol levels and the nervous system. It’s possible that the olfactory system (your sense of smell) plays a role.
Peppermint oil can also ease physical discomfort. It can relieve symptoms like headaches and muscle tension that can keep you awake at night. A 2015 study showed that peppermint oil can relieve tension headaches within 15 minutes after you apply it.
Peppermint oil has also been shown to relieve joint and muscle pain.
When your body and mind are more relaxed, you may find it easier to fall asleep and stay asleep.
How to use peppermint oil for sleep
Peppermint oil is a versatile remedy, and there are a few ways you can use it to promote better sleep.
Aromatherapy
Aromatherapy is the practice of using essential oils to promote health and well-being, and it’s one of the most popular methods for using peppermint oil for sleep.
Using a diffuser
Diffusers disperse essential oils into the air, allowing you to inhale their aroma. To use a diffuser, add water and a few drops of peppermint oil to the diffuser according to the manufacturer’s instructions. Then, turn on the diffuser and let it run for 30-60 minutes before bedtime. The relaxing scent of peppermint oil can help you unwind and prepare for sleep. Some people find that peppermint oil diffusers offer relaxation benefits.
Direct inhalation
If you don’t have a diffuser, you can also inhale peppermint oil directly from a cloth or tissue. Simply place a few drops of peppermint oil on a cloth or tissue and hold it near your nose, breathing deeply for several minutes. Inhaling peppermint oil may help clear your sinuses and promote relaxation.
Topical application
Another way to use peppermint oil for sleep is to apply it topically to your skin.
Massage
Dilute peppermint oil with a carrier oil, such as almond oil or olive oil, before massaging it onto your temples, neck, or feet, similar to the practice of applying oil on feet at night. For sensitive skin, be sure to use a higher ratio of carrier oil to peppermint oil. Combining peppermint oil with massage can enhance relaxation and promote sleep.
Pillow mist
Create a peppermint oil pillow mist by mixing 30-40 drops of peppermint oil with 1.5 ounces of distilled water in a spray bottle. Spritz the mist lightly on your pillow and bed linens before bedtime. The calming scent of peppermint oil can help you relax and drift off to sleep.
Bathing
Adding peppermint oil to a warm bath, similar to other methods described in this guide to a relaxing soak, is another way to experience its relaxing benefits.
Fill your bathtub with warm water, aiming for a temperature between 37-39 degrees Celsius (98-102 degrees Fahrenheit). Add 5-10 drops of peppermint oil to the water and swirl it around to disperse the oil. Soak in the bath for 15-20 minutes, allowing the peppermint oil to relax your body and calm your mind.
Safety Precautions and Potential Side Effects
Essential oils like peppermint oil can be powerful, so it’s important to use them safely. When you’re trying to improve your sleep, the last thing you want is an unexpected reaction.
Dilution is Key
Never apply peppermint oil directly to your skin. Always dilute it with a carrier oil. Proper dilution is crucial to avoid irritation.
For skin or joint issues, a safe dilution is typically 15 or fewer drops of peppermint oil per ounce of carrier oil. Some good carrier oils include:
- Coconut oil
- Jojoba oil
- Almond oil
- Olive oil
Performing a Patch Test
Before using peppermint oil more widely, do a patch test. This is especially important if you have sensitive skin or a history of allergies. Apply a small, diluted amount of peppermint oil to a small area of skin (like your inner arm) and wait 24 hours to see if any reaction occurs. If you notice redness, itching, or swelling, discontinue use.
Potential Side Effects and Contraindications
Even when diluted properly, peppermint oil can cause side effects in some people. These might include:
- Skin irritation
- Redness
- Itching
- Allergic reactions (difficulty breathing would warrant immediate medical attention)
Also, be extra cautious if you’re pregnant or breastfeeding, or if you have certain medical conditions. Always read the product label carefully and talk to your doctor before using peppermint oil, especially if you have pre-existing conditions. It’s always better to be safe than sorry when it comes to your health.
Optimizing Your Sleep Environment with Peppermint Oil
Using peppermint oil can be a great addition to your sleep routine, but it’s just one piece of the puzzle. Sticking to a consistent sleep schedule is key. Try to go to bed and wake up around the same time every day, even on weekends, to regulate your body’s natural sleep-wake cycle.
You can also create a relaxing bedtime ritual that includes peppermint oil. Try adding a few drops to a diffuser about an hour before bed. The scent can help you unwind. You could also add a few drops to a warm bath or mix it with a carrier oil and massage it into your temples and neck.
Finally, make sure your bedroom is conducive to sleep. Keep it dark, quiet, and cool. Blackout curtains, earplugs, and a fan can all help create the ideal sleep environment.
Frequently Asked Questions
Is it good to sleep with peppermint oil?
While some people find peppermint oil invigorating and potentially helpful for clearing sinuses, it’s generally not recommended for sleep, especially for those sensitive to its stimulating effects. Its energizing properties might make it harder to relax and fall asleep. If you’re considering aromatherapy for sleep, lavender or chamomile oil are often better choices, much like chamomile tea with honey.
Where do you put peppermint oil for sleep?
Because peppermint oil isn’t typically recommended for sleep due to its stimulating nature, you’d likely avoid applying it directly before bed. However, if you still want to try it, very small amounts in a diffuser, far enough away from your bed, or a diluted application on your temples well before bedtime might be considered. Always prioritize safety and monitor how your body responds.
Can I put a drop of peppermint oil in my water?
Only ingest peppermint oil if it is specifically labeled as food grade and intended for internal use. Even then, use it sparingly. Peppermint oil is highly concentrated and can cause digestive upset if consumed in large quantities. If you’re unsure, it’s best to avoid adding it to your water.
What happens if you don’t dilute peppermint oil?
Applying undiluted peppermint oil directly to the skin can cause irritation, redness, burning sensations, and even sensitization over time. Always dilute peppermint oil with a carrier oil like coconut oil, jojoba oil, or almond oil before applying it topically. A general guideline is to use a 1-3% dilution (e.g., 1-3 drops of peppermint oil per teaspoon of carrier oil).
In summary
Peppermint oil is a versatile essential oil that might help you sleep better. It can boost your mood, ease muscle pain, relieve headaches, stop itching and burning, and clear up clogged sinuses.
Like any remedy, it’s important to use peppermint oil safely. Always read the label before you use it, and talk with a healthcare professional if you have any underlying health conditions or are taking any prescription medications.
The best way to know how peppermint oil will affect you is to try it out. Experiment with different methods, like diffusing it in your bedroom or applying a diluted version to your temples, until you find what works best for you. With a little trial and error, peppermint oil may just become your new favorite sleep aid.