If you find yourself tossing and turning every night instead of getting a good night’s sleep, you’re probably frustrated and have tried a bunch of different remedies. Insomnia and other sleep issues can make it tough to figure out the root cause or even find temporary relief.
One option you might not have thought of is essential oils. These oils are extracted from parts of plants like leaves and flowers and have a unique scent. Aromatherapy, which uses these oils, has been practiced for thousands of years to help soothe various conditions. Many people with sleep problems have found aromatherapy to be helpful.
Researchers aren’t exactly sure why aromatherapy seems to help with sleep, but one theory is that when people absorb the oils through their skin, it might activate certain brain chemicals that control sleep. Lots of people say that using essential oils helps them relax and fall asleep faster.
If you’re curious about trying essential oils to improve your sleep, here are four scents that are recommended:
**Lavender**: This essential oil is really popular for a variety of ailments and is often used to aid sleep. Studies have shown that Lavandula angustifolia (lavender) can improve sleep quality in just a few weeks. For example, a 2015 study had 159 postpartum women use a mix of 10% pure lavender oil with a carrier oil (sesame oil in this case). They placed the mixture on a cotton ball and inhaled it, then put it on their pillow. The women using the lavender oil reported better sleep quality than those using a placebo oil. Another study found that patients in intensive care with heart disease who inhaled 2% lavender oil experienced less anxiety and better sleep.
**Cedarwood**: With its grounding and earthy scent, cedarwood is known to help relieve stress and anxiety by boosting serotonin production and lifting mood. It’s also a natural sedative, making it a good choice for sleep problems. One interesting study measured women’s pupil diameter after inhaling cedarwood and found that it had a sedative effect. Another study involved placing drops of cedarwood oil on pillows, and participants slept longer and woke up less early.
**Ylang-Ylang**: This oil, from a tropical Southeast Asian tree, has a fruity aroma and a calming effect. It can slow your heart rate, lower blood pressure, and help with depression or insomnia. When combined with lavender and bergamot, it has been shown to reduce stress and anxiety.
**Bergamot**: As one of the most recommended oils for sleep, bergamot was featured in a 2016 study. Participants used an aromatherapy device with a blend of bergamot and sandalwood oils and 92% said they’d continue using it because it improved their sleep quality.
There are a number of ways you can use essential oils to help you sleep. Placing a couple of drops on a cotton ball, taking a few deep breaths, and putting it near your pillow is very effective. Some people prefer massaging the oil onto their neck and shoulders to help unwind.
Another great remedy is taking a warm bath before bed with a few drops of essential oils. Even better is using a hot tub with essential oils to help prepare your body for rest, relax your mind, and help you quickly drift to sleep. A 15-minute soak about an hour before bedtime can help lower blood pressure and heart rate, achieving a resting state faster and promoting better sleep.
In recent years, many quality hot tub manufacturers have incorporated aromatherapy into their spa features, designing essential oil products that are safe to use in a hot tub. Combining a relaxing soak with essential oils can be the perfect remedy for many struggling with sleep issues.
Just as some essential oils promote sleep, others can increase alertness and should be avoided before bedtime. Always do a small skin patch test before starting a new essential oil regimen to check for sensitivity. Essential oils should be blended with a carrier oil before applying to your skin and used in moderation. Since oils are unregulated, be cautious about ingesting them unless they’re properly graded for internal use and you’ve consulted a healthcare professional.
If you’re tired of counting sheep at night, give these essential oils a try and work them into your bedtime routine, like taking a bath or soaking in a hot tub, to experience better sleep quality.
