If you find yourself tossing and turning every night when you should be fast asleep, you’ve probably tried various remedies to help you drift off. Dealing with insomnia or other sleep problems can be frustrating as you try to pinpoint the cause or just find some short-term relief.
One remedy you might not have tried yet is essential oils. These oils are extracted from parts of plants like leaves and flowers and have unique scents. Aromatherapy, which uses essential oils, has been around for thousands of years to help soothe and lessen symptoms of various conditions. Many people with sleep issues have found relief through aromatherapy.
Although researchers are still figuring out exactly how aromatherapy helps with sleep problems, a common idea is that when essential oils are absorbed through the skin, they might trigger certain chemicals in the brain that control sleep. Many claim that using essential oils helps them relax and fall asleep faster.
If you’re interested in trying essential oils for better sleep, here are four recommended scents:
1. **Lavender**: This is a very popular essential oil for treating various ailments, including sleep problems. Studies show that Lavandula angustifolia (lavender) can improve sleep quality within a few weeks. In a 2015 study, postpartum women mixed 10% pure lavender oil with a carrier oil (like sesame oil), placed four drops on a cotton ball, inhaled deeply from it, and then put it on their pillow. Those using lavender oil reported better sleep quality compared to those using a placebo. Another study found that heart disease patients in intensive care who inhaled 2% lavender oil had less anxiety and better sleep quality.
2. **Cedarwood**: Known for its grounding, earthy scent, cedarwood helps relieve stress and anxiety by boosting serotonin production and improving mood. As a natural sedative, it’s often recommended for sleep problems. One study on 178 women measured their nervous system activity through pupil dilation after inhaling cedarwood, showing a sedative effect. Another study had participants put a blend of cedarwood and other oils on their pillows, resulting in longer sleep durations and fewer early morning awakenings.
3. **Ylang-Ylang**: This essential oil, with its fruity aroma from a Southeast Asian tropical tree, has a calming effect. It can slow heart rate, lower blood pressure, and help with depression or insomnia. Combined with lavender and bergamot, ylang-ylang is effective in reducing stress and anxiety.
4. **Bergamot**: Highly recommended for sleep, bergamot was part of a 2016 study that used a blend containing bergamot and sandalwood in a personal aromatherapy device. Of the 65 participants, 92% noticed improved sleep quality and said they would continue using it after the study.
There are several ways to use essential oils for better sleep. You can put a few drops on a cotton ball, take deep breaths, and place it near your pillow. Some people prefer massaging the oils onto their neck and shoulders to relax. Another great method is taking a warm bath with a few drops of essential oils before bed. Even better, using a hot tub with essential oils can prepare your body for rest, relax your mind, and help you fall asleep quickly. A 15-minute soak about an hour before bed can lower your blood pressure and heart rate, helping you achieve a resting state faster and enabling better sleep.
Many quality hot tub manufacturers now include aromatherapy features, offering essential oil products safe for hot tubs. Combining a relaxing soak with essential oils can be a perfect remedy for those who have struggled with sleep issues.
It’s important to note that while some essential oils promote sleep, others increase alertness and should be avoided before bed. Always do a small skin patch test before starting a new essential oil regimen to check for sensitivity. Remember to blend essential oils with a carrier oil before applying them to your skin and never use them in excessive amounts. Since essential oils are unregulated, be very cautious if you plan to ingest any and consult with a healthcare professional first.
If you’re tired of counting sheep at night, give these essential oils a try and incorporate them into your nightly routine, such as taking a bath or hot tub soak, to improve your sleep quality.