Can Essential Oils Help You Sleep Better?

Sleep is essential to our quality of life and well-being. A good night’s sleep can have a significant impact on the following day, our mood and general functioning. If you struggle to fall or stay asleep, using essential oils may be for you. This is an excellent natural and balanced way to improve your quality of sleep and help you fall asleep faster by calming the body and mind and reducing stress.

Can Essential Oils Help You Sleep Better? Essential oils can be used to help create a relaxed and calm state, allowing for a better night’s sleep. When inhaled, certain oils, such as lavender and chamomile, can help activate the parasympathetic nervous system, which is responsible for reducing stress and increasing relaxation.

In this article, we will look at the top essential oils to help you sleep, oils to avoid before bed, how to use essential oils and a DIY natural pillow spray.

Table Of Contents

• How Essential Oils Help Improve Sleep
• Top Essential Oils To Help You Sleep
• Essential Oils To Avoid
• How to Use Essential Oils
• DIY Natural Pillow Spray

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How Essential Oils Help Improve Sleep

Using essential oils dates back hundreds of years and is still a common practice today in methods such as aromatherapy. This is the process of using essential oils therapeutically. When inhaled, essential oils can help activate the parasympathetic nervous system. When active, it can help relax the body and mind by reducing anxiety and tension and improving sleep.

Top Essential Oils To Help You Sleep

There are many essential oils that have calming and relaxing properties. We have listed out a few popular essential oils that aid with sleep. You can use them individually or combine a few to create your own blend.

The two most common essential oils used to help with sleep are lavender and chamomile.

1. Lavender Oil

Lavender oil is a popular choice for relaxation products due to its beautiful smell and ability to induce a calming state. Lavender oil can help soothe the mind and body, reduce stress and anxiety, improve sleep, and lower blood pressure and heart rate. It does this by acting as an anxiolytic, also known as an anxiety relaxer and helps to bring the parasympathetic nervous system to a neutral state.

2. Chamomile Oil

Chamomile oil is another popular choice, as the chemical structure of chamomile contains apigenin, which helps with muscle relaxation and sedation. It is used to help create a calming effect and promote sleep. Chamomile is commonly found in teas, though it can also work wonders in oil form. It should be noted that while chamomile extract can be ingested, chamomile essential oil should not be. Instead, try using this oil topically in a diffuser or bath.

Additional Oils

• Cedarwood: When inhaled, cedarwood stimulates serotonin release, which converts to melatonin. This makes for an excellent option for those with insomnia.
• Vetiver: This oil is rich and earthy. It helps encourage sleep by reducing stress while also relieving anger and anxiety.
• Frankincense: Commonly used for its aromatherapeutic benefits, frankincense can help reduce anxiety and stress and increase relaxation.
• Bergamot: This sweet yet calming blend is used to relax the mind, reduce stress, slow heart rate and lower blood pressure to help you relax and sleep.
• Ylang Ylang: Effective to help ease tension and lower blood pressure and heart rate, ylang ylang is a great option to help you fall asleep.

Essential Oils To Avoid

While some essential oils encourage sleep, there are others that have the opposite effect and help to promote alertness. Here is a list of a few oils to avoid before bed.

• Wild Orange
• Lemon
• Lime
• Grapefruit
• Peppermint
• Spearmint
• Clary Sage

How to Use Essential Oils

There are a few different ways to use essential oils. Common methods are applying it topically, using a diffuser, in the bath and on products such as a pillow (click here to skip to our DIY pillow spray).

Topical Use

Essential oils can be applied topically to the skin through the palms, wrists, face, feet, etc. It is essential to dilute essential oils with carrier oil before applying them topically. Essential oils are highly concentrated, and not diluting the oils can lead to allergic and skin reactions.

Before trying out any new essential or carrier oils, it’s encouraged to conduct a patch test to ensure you do not have any negative reactions.

For more information on topical essential oil use, check out our article “Can You Apply Essential Oils Directly To Your Skin?”

Use A Diffuser

Diffusers such as the Asakuki Diffuser are another way to use and reap the benefits of essential oils. Aromatherapy has been around for ages and can help improve concentration, reduce headaches and lower stress. Diffusers make for a great addition to many homes and are quite straightforward to operate.

To use a diffuser, fill it up with water and add in a few drops of your favourite essential oil. The amount of water and drops of essential oils may vary depending on the size of your diffuser and the concentration of essential oils. Some oils may be 100% pure, while others could be a blend of oils. Places such as Sage Natural Wellness (link to check the prices at Sage) are superb places to shop for oil blends that will not only make your home smell incredible but also have positive effects on your well-being.

It is important to note that some essential oils are toxic to pets and can lead to serious side effects or even death. We encourage you to speak with your local vegetarian before using oils in a room where your furry friends are.

In A Bath

Another way to use essential oils is in the bath. Taking a warm essential oil bath before bed is said to help create a feeling of relaxation and lead to a night of better sleep. Add 5-8 drops of lavender or chamomile oil to your bath, then vigorously mix the water to spread the oil. For a detoxifying bath, add a teaspoon of baking soda and a scoop of Epsom salts. You can also purchase Epsom salts that are already infused with oil, such as Dr. Teal’s Epsom Salts (link to view the price on Amazon). This helps to disperse the oils throughout the bath easier and can reduce inflammation in the joints while relaxing tight muscles.

Essential Oil Spray

Lastly, you can buy or make a spray, such as the DIY pillow spray listed below and spray it onto your pillowcase before bed. This will help the scent linger while you sleep and create a calming environment that encourages sleep.

DIY Natural Pillow Spray

What You Will Need:

• Spray Bottle
• Water
• 20-30 Drops of Essential Oils

Fill the spray bottle with water and add your favourite essential oils. Shake the bottle vigorously to mix everything together before using it. You can use any combination of essential oils and add more or less depending on the desired strength of smell.

When experimenting with essential oils, it is important to conduct a patch test prior and consult with a physical practitioner if you have any underlying conditions or are pregnant.