If you’re struggling to get a good night’s sleep, then certain essential oils which can help induce sleep may be just what you need. Essential oils have grown in popularity as a natural treatment for many ailments, including pain relief, reducing stress and anxiety, and aiding sleep. Read on to discover the 9 best essential oils for sleep.
Sleep problems are on the rise, with the Sleep Council’s latest Great British Bedtime report stating that at least a third of us are getting a poor night’s sleep every night.
How to use essential oils for sleep
There are different ways you can use and benefit from essential oils. Try applying diluted essential oils to the soles of your feet, palms, and wrists prior to bed. It’s important that, for most essential oils, you dilute them with a carrier oil like coconut, castor, or olive oil, because applying the essential oil directly onto the skin can lead to irritation. To make the right combination, you should use one teaspoon of carrier oil for one drop of essential oil.
Another way to use essential oils is through a diffuser, which will disperse the scent throughout your home.
Lastly, you can also spray the essential oil onto your pillowcase or bedding prior to bed.
9 best essential oils for sleep
- Lavender: Lavender oil is the most commonly used oil to promote sleep, and is the most widely studied.
- Clary sage: Clary sage has been found to work similarly to lavender, and research has found it to be the most effective anti-stressor.
- Chamomile: Roman chamomile has been found to be the most effective type of chamomile, offering relaxation properties and reducing stress. Chamomile becomes even more effective when combined with lavender.
- Cedarwood: Cedarwood offers an earthy fragrance and can help induce a sense of calmness.
- Sandalwood: Sandalwood has sedative and antidepressant effects, along with promoting circulation and supporting the nervous system.
- Marjoram: Sweet marjoram can aid with sleep disorders thanks to its calming and sedative effects. It has also been found to help reduce blood pressure.
- Valerian: Valerian has long been known for its calming and sedative effects, and it is effective when used topically or diffused.
- Ylang ylang: It’s fruity and florally scent can help promote relaxation, thus improving sleep. It is often added to other oils to improve their effectiveness.
- Vetiver: Vetiver is known to have sedative properties, along with being muscle warming and tension easing. This oil helps aid with hormonal stress, muscle ache, and restless leg syndrome, which can all keep you awake at night. You can add vetiver to a warm bath prior to bed to ease tension.