Essential Oils for Sleep
Essential oils for sleep, clam, meditation
How do essential oils help sleep?
Choosing scents that promote relaxation can help get our bodies into a restful state ready for sleep. Essential oils also just smell nice and can be a pleasant way to enhance the sleeping experience. Making essential oils part of your bedtime routine can also help train your mind to associate the specific scent with falling asleep.
Many people prefer to use essential oils because they’re natural and don’t create the common side effects associated with many sleep medications, such as daytime drowsiness or more serious health risks. For example, a 2010 study found smelling jasmine to be just as effective at calming the nerves as a sleeping pill or sedative, but without any adverse side effects.
Many essential oils are adaptogens, which means they adapt to the person taking them and have different effects on different people. For instance, vetiver oil relieves insomnia for some people, while creating a feeling of refreshment and alertness for others during times of exhaustion. Of course, some oils are known precisely for their activating effects, like energizing tangerine or lemongrass, and should be avoided as a sleep aid.
The best essential oils for sleep fall into two main categories: oils that stave off insomnia by calming the mind and reducing anxiety, and oils that alleviate snoring and sleep apnea by clearing the airways.
Overall, more research is still needed regarding essential oils and sleep. However, the studies done thus far do suggest that using essential oils before bedtime can help alleviate mild sleep problems.
How to use essential oils for sleep
There are many ways to use essential oils for sleep. Some of the most common include:
•Diluting essential oils with an air diffuser
•Massaging a few drops onto a specific part of the body, such as the forehead, neck, chest, wrist, hands, or toes
•Rubbing a few drops into your hands and taking a few deep breaths
•Mixing the oil with Epsom salt or baking soda to add to a hot bath while you’re filling the tub
•Creating a spray to spritz into the air or on your pillow
•Adding a few drops to a pot of boiling water, and then sitting with your face over the pot and a towel over your head to create a tent effect (this is known as facial steaming and can provide relief for sleep apnea or nasal congestion)
Topical application of essential oils can be especially beneficial since the oils will actually permeate your skin due to their transdermal properties. As a result, not only will you smell them through your olfactory nerve, but they’ll also enter your bloodstream more quickly.
Enhance Spiritual Awareness
Incense and essential oils from plants have always played an important part in religious and spiritual ceremonies, helping participants transcend the trivial and connect with something larger than themselves. The pure constituents in these oils stimulate olfactory receptors and activate regions in the brain’s limbic system associated with memory, emotion, and state of mind. To enhance your spiritual practice, dilute and apply to empower essential oils directly to wrists, feet, and behind the ears or diffuse the oils in a quiet space. Popular essential oils and blends for spiritual focus include:
– Sacred Frankincense essential oil
Inspire a positive emotional state
Love the way the fragrance from a fresh orange peel brightens your day? Each essential oil’s complex, pleasant, and unique scent triggers emotions and memories, which can help in your search for a more fulfilling and balanced life. To help you rediscover peace, balance, and joy, use these essential oils and blends for diffusion, soothing baths, massage, inhalation, or topical application.
– Joy™ essential oil blend
– Lavender essential oil
– Orange essential oil
– Peace & Calming II®™ essential oil blend
– Peppermint essential oil
– Jasmine essential oil
– Tsuga Essential Oil
Best Essential Oils for Sleep
- Lavender Essential Oil.
- Valor Essential Oil.
- Clary Sage Essential Oil.
- Marjoram Essential Oil.
- German Chamomile Essential Oil.
- Bergamot Essential Oil.
- Neroli Essential Oil
- Cedarwood Essential Oil
- Peace & Calming Essential Oil
- Vetiver Essential Oil
- Sacred Frankincense & Frankincense Essential Oil
- Ylang Ylang Essential Oil
- Jasmine Essential Oil
- Stress away Essential Oil
Lavender calms the nervous system by lowering blood pressure, heart rate, and skin temperature – all processes which take place during the body’s natural transition to sleep. Lavender essential oil alleviates mild insomnia and reduces anxious thoughts by altering your brain waves in order to produce a more relaxed state. Well-tested and affordable, this Lavender oil from Plant Therapy is among our top choices for essential oils to help you sleep.
Valerian root is often taken as a sleep aid and is a common ingredient of many sleepy time or bedtime herbal teas. The essential oil contains valerenic acid to produce the sedative effects the root is known for. Multiple studies have shown it improves sleep quality.
Clary sage is different than regular sage and better for sleep. Additionally, One study found clary sage essential oils had antidepressant effects for menopausal women. It has sleep-inducing properties.
Once a staple fragrance of upper-class ladies, sweet marjoram is one of the most pleasant and classy scents around. There are multiple forms of marjoram, sweet marjoram being recommended specifically for insomnia due to its calming qualities.
There are several types of chamomile, but Roman Chamomile oil is known as the best for relieving insomnia and anxiety. Research has even shown that light floral oil can reduce nightmares. This, coupled with its versatility and quality, puts this product among our top picks for best essential oils for sleep.
Bergamot is a citrus fruit that got its start in Italian folk medicine. Unlike most citrus oils, which are stimulating, bergamot is calming. Multiple studies have found bergamot essential oil both induces the physiological changes that accompany sleep – like reduced heart rate and blood pressure – as well as reduces the thoughts that keep people up at night, like feelings of stress and anxiety. However, bergamot is photosensitive and makes your skin more sensitive to the sun, so topical applications should be avoided before going outside.
Peppermint essential oil is anti-inflammatory. Before bed, rub a drop on the bottom or inside part of your nose, or try a steam inhalation. This product is quality, undiluted and free of synthetic ingredients, making it among our favourites.
Neroli is an often-overlooked essential oil for sleep, but we’re looking to change that. The oil is extracted from the blossom of a bitter orange tree, and it's spicy, the citric scent makes it a popular ingredient in perfumes. One study noted neroli’s ability to produce a calming effect, particularly when combined with lavender oil and chamomile. It’s also effective on its own in reducing stress and blood pressure levels, particularly in women.
One of the most grounding essential oils for sleep, cedarwood has a comforting, woodsy scent that is perfect in a diffuser before bedtime to help you drift off. Cedarwood is proven effective as a sedative and has been shown to decrease heart rate and blood pressure, not only maintaining its usefulness as a sleep aid but also in alleviating hypertension and anxiety.
Best Essential Oils for Sleep Apnea
Peppermint Essential Oil
Olive Essential Oil
Olive oil. This product is marketed for your hair and skin but is also great for relieving sleep apnea. Drinking a few sips of this olive oil can moisten and relax the muscle tissues below the palate, allowing air to flow freely and reducing symptoms of snoring.
Best Essential Oils for Baby Sleep
Roman Chamomile Essential Oil
Lavender Essential Oil
Roman chamomile essential oil reduces insomnia, relieves anxiety and depression, and can even minimize symptoms of colic. This oil is probably the most traditional oil to aid babies to sleep, its use dating back at least centuries.
How to safely use essential oils with children
Only using pure essential oils free of additives or synthetic ingredients is especially important when using essential oils to help your baby sleep. Check both the oil and the carrier oil’s lists of ingredients to ensure they don’t contain anything your baby is allergic to, such as peanut oil. Although it can be safe for adults, you should never apply undiluted essential oils directly to your baby’s skin or allow them to ingest the oil.
You should not use essential oils before your child reaches 6 months, and you should always consult your pediatrician first. Before regular use, apply a small dime-sized or smaller amount to your baby’s arm or leg and wait 24 hours to see if there is a reaction. If there is, don’t use the oil.
Essential oils for babies should always be diluted using a carrier oil. The carrier oils help ensure the essential oil doesn’t irritate your baby and is more evenly distributed. Just as adults react differently to different essential oils, so do babies, but on the whole, they are more sensitive. The National Association for Holistic Aromatherapy recommends a dilution ratio of .5 to 2.5 percent and avoiding some oils overall. Diluting essential oils for children sleep
Source: Young Living Essential Oils
Ylang Ylang Essential Oil
Steam distilled from flowers of trees grown in Ecuador and Madagascar, Ylang Ylang essential oil has a sweet, romantic aroma and moisturizing properties, making it a key ingredient in many luxury skin and hair products. Ylang Ylang is often classified as a heart note because it emerges just as the top notes begin to dissipate. Add it to your daily moisturizer, a steamy bath, or homemade hair mask for a relaxing, luxuriously aromatic at-home spa day.
WORKS WELL WITH
Geranium essential oil
Frankincense essential oil
Grapefruit essential oil
Sacred Sandalwood essential oil
- Carrie Larose