Essential Oils to Help You Get More Sleep
We all know the difficulties of getting a full night’s sleep. You might have done everything you can to get comfortable and finally drift off. But just when you’re about to dose off, that pesky neighbor starts up their lawn mower again. What’s a person to do?
Insomnia is more than an annoying habit; it can lead to serious health issues such as depression, impaired judgment, and decreased alertness. In order to ensure healthy mental and physical well-being, you need at least seven hours of good quality restful sleep each night. As technology has changed the way we interact with our environment, humans now look for alternative ways to promote a peaceful slumber.
Essential oils are one such method that people use in their efforts to get more restful sleep. Essential oils are pure essences extracted from plants and they come in concentrated forms so very little is needed for aromatherapy applications. There are several essential oils known for helping reduce insomnia; here’s a list of the most effective ones for an increased quality of sleep.
8 Essential Oils To Help Put You To Sleep
Essential oils are a great way to promote relaxation and better sleep. Lavender is the most popular essential oil for sleep, with proven anxiolytic and pain-relieving effects. Vanilla has a sweet scent that can reduce hyperactivity, quiet the nervous system, and lower blood pressure. Rose and geranium have calming scents that can help reduce stress and anxiety, making them good alternatives to valerian for aromatherapy. Jasmine has been shown to improve sleep quality and reduce anxiety. Sandalwood can have sedative effects, reducing wakefulness and increasing non-REM sleep. Citrus scents may help some people fall asleep more easily, while others may find them refreshing but not sleep-promoting.
Ylang-ylang oil is also beneficial for sleep, as it has similar effects on the body’s rhythms and temperature. Chamomile oil can be diffused into the air to create a calming atmosphere that helps reduce anxiety and promote relaxation. Peppermint oil is known for its calming effects and can help reduce stress and anxiety, making it a great choice for those who struggle with insomnia. Finally, bergamot oil is known to have sedative effects that can help you drift off into a peaceful sleep.
1. Lavender
Lavender essential oil (Lavandula angustifolia) has been used for centuries as a natural remedy for sleep problems and anxiety. Recent studies have confirmed its effectiveness in improving sleep quality and reducing anxiety. A study of 159 women who recently gave birth found that eight weeks of treatment with lavender aromatherapy helped improve sleep quality. People with heart disease in an intensive care unit were given 2% lavender oil as aromatherapy for 15 days, which improved sleep quality and reduced anxiety. Lavender can also increase daytime alertness in people with sleep disorders like insomnia and sleep apnea.
In addition to its calming effects, lavender is also known to have pain-relieving properties. It can be used topically or inhaled through aromatherapy to help reduce muscle tension and headaches. Lavender is a safe, natural alternative to pharmaceuticals and can be used by people of all ages without any side effects. For those looking for a natural way to ease into a restful sleep, lavender is an excellent choice.
2. Bergamot
Bergamot oil is a popular essential oil used in aromatherapy for its calming and uplifting effects. A recent study conducted by researchers looked into the use of bergamot and sandalwood essential oils in a personal aromatherapy device to improve sleep. 65 participants were given the devices and 94% reported using them to help with sleep, with 92% saying they would continue using them. The results showed that 64% of participants experienced an improvement in their sleep quality after using the device.
Bergamot oil has a fruity and floral aroma which can be diffused or applied topically with a carrier oil. It is known to have calming and uplifting effects, making it an ideal choice for those looking to improve their sleep quality. With the positive results from this study, it is clear that bergamot oil can be an effective tool for improving sleep when used correctly in aromatherapy.
3. Chamomile
Chamomile is a popular herb that has been used for centuries in traditional herbal medicine. It has many beneficial properties, including reducing stress and anxiety, promoting better sleep, and alleviating headaches and digestive issues. Chamomile oil is the most common form of this herb used for medicinal purposes.
Recent studies have shown that chamomile essential oil can improve sleep quality among university students with poor sleep quality. This suggests that chamomile may be an effective natural remedy for insomnia. However, more research is needed to confirm the effect of chamomile on sleep quality. In addition to its potential benefits for improving sleep, chamomile can also help reduce stress and anxiety levels by calming the mind and body. Therefore, it may be a useful tool for those looking to manage their mental health naturally.
4. Cedarwood
Cedarwood essential oil is a popular ingredient in many products, from insect repellent to shampoo and deodorant. It has antioxidant and antibacterial properties that make it beneficial for many uses. One of the most interesting benefits of cedarwood essential oil is its sedative effect, which can be attributed to the component cedrol. This was demonstrated in a study involving older adults with dementia, where essential oils were placed on towels around participants’ pillows every night for 20 days. The results showed an increase in total sleep time and less early morning awakening.
In addition to its sedative effects, cedarwood essential oil can also be used as aromatherapy to help with sleep and anxiety. It can also be used topically when mixed with carrier oil, such as coconut or jojoba oil. Cedarwood essential oil has many potential benefits that make it a great choice for those looking for natural remedies for their health concerns. Whether you’re looking for a natural sleep aid or a way to reduce stress and anxiety, cedarwood essential oil may be the perfect solution.
5. Clary Sage Oil
Clary sage is an essential oil that has been used for centuries to promote relaxation and reduce stress. It has a natural sedative effect, reducing levels of the hormone cortisol associated with stress. Clary sage can be used in aromatherapy to create a calming atmosphere in the home or office. It can also be used as a massage oil to help relax tense muscles and promote feelings of peace and tranquility.
In addition to its calming effects, clary sage essential oil can also be used to treat depression and anxiety. Studies have shown that it can help reduce stress levels, improve mood, and even help with sleep issues. Meditation is another great way to find inner peace and balance emotions; when combined with clary sage essential oil, it can provide an even greater sense of calmness and relaxation. Clary sage is an incredibly versatile oil that can be used in many different ways to promote emotional well-being.
6. Peppermint
Peppermint oil has been used for centuries to help alleviate pain and reduce inflammation. Recent studies have shown that it can also be used to improve sleep quality. A 2020 study found that both peppermint and lavender essential oils improved reported sleep quality compared to a control, with no significant difference between the two. This suggests that they are equally effective in helping people get a better night’s rest.
In addition to its potential benefits for sleep, peppermint oil has anti-inflammatory, antifungal, and antimicrobial properties. It can be used to ease headaches, fight fatigue, lift mood, and reduce gut spasms. When used topically, it should always be diluted with a carrier oil such as coconut or jojoba oil in order to avoid skin irritation or burning sensations. Peppermint oil is an incredibly versatile natural remedy that can provide relief from many common ailments.
7. Ylang Ylang
Ylang-ylang essential oil has a sweet, floral aroma that is known for its calming and soothing effects. Studies have shown that it can help reduce stress levels, improve mood, and even help with sleep issues. One study found that ylang-ylang was more effective than a placebo in improving sleep quality and reducing insomnia symptoms.
In addition to its potential benefits for sleep, ylang-ylang essential oil has anti-inflammatory, antifungal, and antimicrobial properties. It can be used to ease headaches, fight fatigue, lift mood, and reduce gut spasms. When used topically, it should always be diluted with a carrier oil such as coconut or jojoba oil in order to avoid skin irritation or burning sensations.
8. Frankincense
Frankincense essential oil is derived from the resin of the Boswellia tree, which is native to Africa and the Middle East. It has a woody, earthy aroma that is known for its calming and uplifting effects. Studies have shown that frankincense can help reduce stress levels, improve mood, and even help with sleep issues. One study found that frankincense was more effective than a placebo in improving sleep quality and reducing insomnia symptoms.
In addition to its potential benefits for sleep, frankincense essential oil has antiseptic, anti-inflammatory, and antimicrobial properties. It can be used to treat skin conditions such as eczema or psoriasis, ease headaches, and reduce inflammation. When using frankincense topically, it should always be diluted with a carrier oil such as coconut or jojoba oil in order to avoid skin irritation or burning sensations.
How do you use essential oils for sleep?
Essential oils are a great way to help promote restful sleep. Diffusing essential oils in your bedroom can create a calming atmosphere and help you relax before bedtime. Popular essential oils for sleep include lavender, chamomile, and ylang-ylang. These oils can be used in a diffuser or diluted with a carrier oil such as sweet almond, grape seed, or olive oil and applied topically to the skin. Adding a few drops of essential oil to your pillowcase before bedtime can also help promote restful sleep.
It is important to remember that essential oils should always be diluted with carrier oil before applying topically. This helps reduce the risk of skin irritation and ensures that the essential oil is properly absorbed into the skin. Additionally, it is important to use caution when using essential oils around children and pets as some may be toxic if ingested or inhaled in large quantities. With proper use, however, essential oils can be an effective tool for promoting restful sleep.
Do essential oils for sleep work?
Essential oils have been used for centuries to promote relaxation and sleep. In recent years, research has suggested that certain essential oils may be beneficial for sleep. Many essential oils have been shown to be effective in aiding sleep, including lavender, chamomile, bergamot, and ylang-ylang. Volant’s Sleep blend is a popular choice for customers looking for an aroma that helps them drift off into a peaceful and restful sleep. Essential oils with relaxing, calming, and sedative properties can help to get a good night’s sleep.
However, it is important to note that essential oils may not work for everyone. Different types of essential oils may need to be tried before finding the one that works best for you. Additionally, some people may find that the scent of certain essential oils is too strong or overwhelming and can actually make it harder to fall asleep. It is important to experiment with different scents until you find the one that works best for you in order to get the most out of your essential oil sleep aid.
Conclusion
In conclusion, essential oils can be a great way to help you get more restful sleep. They are natural, safe, and effective, and can be used in many different ways. Whether you choose to use them in an aromatherapy diffuser or simply apply them directly to your skin, essential oils can help you relax and drift off into a peaceful slumber. With the right combination of essential oils.