Best Essential Oil for Better Sleep

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Our overall well-being depends on getting enough high-quality sleep. Better sleep promotes repair and regeneration, fortifies the immune system, and helps build a stronger physical body and mind.

The challenge of getting better sleep leads many people to aromatherapy. Research on the effects of essential oils on sleep is still ongoing, with some conclusive evidence. However, some research shows they promote relaxation, creating a soothing effect that encourages better sleep.

People have enjoyed the benefits of essential oils for thousands of years. These scents come from the various parts of aromatic plants and form a vital part of the cosmetics industry.

However, you can use them at home in several ways to derive their benefits, including a diffuser, as a bath oil, and to massage into the skin (always diluted with a carrier oil).

There are over 90 essential oils, each with potential benefits and aroma. But which is the best essential oil for sleep?

Top Picks for Sleep: Best Essential Oils

Essential oils contain concentrated plant extracts with compounds that positively influence our physical and emotional well-being. Luckily, several essential oils encourage relaxation and calmness, which can help promote better sleep.

How does the best essential oil for sleep work? Breathing in its aroma activates the olfactory system and encourages it to interact with the brain and parasympathetic nervous system. The part of the brain that is activated is the limbic system, which regulates our emotional state and influences our ability to relax.

Research has shown that essential oils can sedate by calming the central nervous system. However, the benefits of each essential oil differ. For example, if you wake up often during the night or wake up too early, lavender oil is best for encouraging deep or slow-wave sleep. Then again, if you struggle to fall asleep, you could use chamomile or bergamot to minimize anxiety and promote relaxation.

Relax and Unwind: Essential Oils for Better Sleep

If you must choose one oil to help you relax and unwind, several essential oils can help. The best essential oil for sleep will help promote relaxation, improving your sleep quality:

Lavender Oil

Lavender, popular in perfumes, soaps, flavorings, and medicines, is famous for its calming and sleep-inducing properties. It can reduce stress, anxiety, and pain while improving mood and sleep quality. These qualities ensure lavender remains the best essential oil for better sleep.

Rose Oil

Roses are known to date back 30 million years, coming from America. Rose oil reduces anxiety and symptoms of PMS and improves sleep. It’s an expensive essential oil because of the quantity of petals required to create a small amount. However, you can use rose water to counteract the cost since it contains 10 and 50 percent of rose essential oil.

Chamomile Oil

As a member of the daisy plant family, chamomile is a common centuries-old medicinal herb thanks to its many benefits. Chamomile improves sleep quality and reduces anxiety. Research indicates that aromatherapy with chamomile essential oils decreases anxiety during childbirth.

Bergamot Oil

The rind of the bergamot orange is the source of this oil, which is used in perfumes, as a flavoring, and by the pharmaceutical industry. Besides its antibacterial and anti-inflammatory properties, bergamot oil reduces blood pressure, heart rate, anxiety, and stressful thoughts. It will also help you fall asleep.

Aromatherapy for Insomnia: Best Essential Oils

People living with insomnia cannot help feeling that it’s one of the worst sleep difficulties because they often find it hard to fall asleep or stay asleep. The best essential oil for sleep can take time to find, but here are a few that are good for insomnia:

Sweet Marjoram Oil

Sweet marjoram, a Mediterranean plant related to oregano and mint, has several uses, but its sweet fragrance reduces insomnia symptoms and promotes deep, peaceful sleep.

Valerian Oil

Valerian is well known for having a profoundly calming effect. It’s a common ingredient in homeopathic remedies and teas for insomnia. If you want to sleep quickly and without disruptions, add a few drops of valerian oil to your bathwater or use it in your diffuser.

Vetiver Oil

Vetiver oil has a deep, earthy smell, and it’s known for its calming properties. It’s very effective for those who can’t slow their mind after a busy day. Vetiver oil has a fast effect on helping relieve you of anxiety and helping you sleep well. Diffuse it as you lay down for immediate and long-lasting relief from your insomnia.

Sandalwood Oil

Sandalwood oil is expensive but very effective at promoting deep rest, thanks to its mood-balancing properties that help you sleep. Always add some sandalwood oil to sleep blends made with essential oils.

Sleep Soundly: Discover the Power of Essential Oils

Here are a few other powerful essential oils to help you sleep soundly.

Ylang Ylang Oil

Ylang-ylang might not match the best essential oil for sleep, lavender, but it doesn’t lag far behind. Its fruity essence sets the body up for sleep by helping lower blood pressure and heart rate.

Peppermint Oil

Even though peppermint oil is not a traditional sleep remedy, it promotes restfulness because its pleasant aroma relaxes and relieves the symptoms of allergies. A clearer head and nasal passages will help to promote better sleep.

Clary Sage Oil

Clary Sage oil can calm the nervous system, reducing stress, anxiety, and nagging thoughts. It lowers cortisol levels, adversely affecting circadian rhythms, and promotes sleep.

Frankincense Oil

Frankincense oil is a common aromatherapy oil because it helps release stress and anxiety by helping you breathe deeper and slower. It’s surprisingly fast-acting.

Essential Oils to Soothe and Calm for a Restful Sleep

Calm promotes restful sleep. When discussing the best essential oil for sleep, these four are as crucial as the ones above:

Eucalyptus Oil

Eucalyptus has similar properties to peppermint. Its essential oil combines a relaxing aroma with excellent sinus-clearing properties. If you tend to have problems with phlegm when you lie down to sleep, eucalyptus oil helps relieve congestion and relaxes you, ensuring you get that much-needed night’s sleep.

Cedarwood Oil

Cedarwood oil contains cedrol, an effective ingredient for soothing the nervous system from anxiety and stress. One study found that a drop near where you sleep imparts longer and restorative sleep.

Sandalwood Oil

Sandalwood essential oil also relieves stress, making it ideal for promoting improved sleep quality. One of the good qualities of sandalwood oil is that its aroma lasts longer than most oils. Place a few drops on a tissue in your pillowcase, and store it in a clean jar the following day to reuse it a few times.

Petitgrain Oil

Petitgrain oil has a subtle and dry aroma, making it popular for perfume-making. Its light aroma positively affects the nervous system, promoting relaxation and soothing properties.

Naturally Enhance Your Sleep with Essential Oils

The best oil for better sleep is not always one oil. You can also create blends of oils for a diffuser, allowing you to get the best from the qualities of some of the most effective essential oils. For example, create a blend of bergamot, frankincense, and vetiver or one with lavender and chamomile.

These blends can help relax the body and mind, correct your sleep cycle, and get a better night’s sleep. For more essential oil blend ideas, visit this Medium blog.

The Ultimate Guide to Essential Oils for a Good Night’s Rest

Use essential oils at bedtime to help you get a good night’s sleep. Choose the best essential oil for sleep, whether you prefer to choose a single oil, make a blend of several, or buy a blended oil, and use it in any of the following ways:

Dilute about 25 drops of essential oil into 17 ounces (500 ml) of water and fill a spray bottle. Use this solution to spray your bed linen and pillow nightly before sleeping. Remember to shake well before each use.
Place one drop of essential oil on the edge of your pillow. Some scents are potent, so you may need to dilute the oil with water or place it on your pillow earlier in the evening to allow it to fade into a more subtle scent.

Add your essential oil to a diffuser in your bedroom. The dilution ratio of oil and water should be 1:20.
Another effective way to use essential oils to sleep instantly is to massage them into your temples, wrists, earlobes, and neck before bedtime. But first, dilute them with a carrier oil like grapeseed or rosehip to a ratio of 1:10 because essential oils are potent and will irritate the skin.
If you like to bathe before bed, adding a few drops of essential oil to your bath water will instantly be soothing.

Scent Your Dreams: Best Essential Oils for Sleep

If you don’t have much time to find the best essential oil or oil blend for promoting better sleep, don’t stress. Several effective blends readily available combine the best bedtime blends.

Vitruvi Sleep and Dusk

Vitruvi has two blends that promote sleep: Vitruvi Sleep and Vitruvi Dusk. Sleep contains lavender, ylang-ylang, chamomile, and vetiver, which combine their unique properties to provide calm and tranquility. Dusk has a drier and warmer herbal note that includes frankincense, lavender, and eucalyptus to resemble a desert night.

Neom Perfect Night’s Sleep Essential Oil Blend

With 11 essential oils to help promote relaxation and prepare you to sleep, you cannot go wrong with this organic blend from Neom. The calming properties of English lavender comprise the top notes of this essential oil blend, but it also contains oils like chamomile, patchouli, geranium, cedarwood, basil, jasmine, etc.

Whether looking for the best aromatherapy to help you get a better night’s rest, you might want to get some ideas from CNN Underscored before deciding on the best essential oil for sleep.

Tips for Maximizing the Benefits of Essential Oils for Sleep

Experimentation: Try different essential oils or blends to find what works best.

Consistency: Incorporate essential oils into your nightly routine for long-term benefits.
Proper Dilution: Always dilute essential oils with a carrier oil to avoid skin irritation.
Bedtime Rituals: Incorporate essential oils into your bedtime rituals, such as meditation or reading, to create a calming atmosphere.

Mindful Breathing: Practice deep breathing techniques while inhaling the aroma of essential oils to enhance relaxation.
Clean Environment: Keep your diffuser and bedroom clean to ensure the purity and effectiveness of the essential oils.
Limit Exposure: Avoid overexposure to strong scents by using essential oils sparingly and taking breaks when needed.

Consultation: Consult with a healthcare professional, especially if you have any underlying health conditions or concerns.
Safety Precautions: Keep essential oils out of reach of children and pets, and avoid contact with eyes and mucous membranes.
Educate Yourself: Stay informed about the latest research and recommendations regarding essential oils and their benefits for sleep.

Who Can Benefit from Using Essential Oils for Sleep?

Those with Sleep Difficulties: Individuals experiencing trouble falling asleep or staying asleep.
People Seeking Natural Remedies: Those looking for holistic approaches to improve sleep quality.
Individuals with Stress or Anxiety: People deal with stress or anxiety that impacts their ability to relax and sleep well.

Parents and Caregivers: Those seeking gentle methods to help children or infants relax and sleep peacefully.
Shift Workers or Travelers: Individuals with irregular sleep schedules or jet lag seek ways to regulate their sleep patterns.

Who May Be Less Likely to Benefit

Severe Sleep Disorders: Individuals with severe sleep disorders may require medical intervention rather than relying solely on essential oils.

Allergic Reactions: People allergic to specific essential oils or sensitive to strong scents may not find them beneficial and could experience adverse reactions.
Those Uninterested in Aromatherapy: Individuals who do not enjoy or believe in the benefits of aromatherapy may not find essential oils helpful for improving sleep.

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Best Essential Oil for Better Sleep

Top Picks for Sleep: Best Essential Oils