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If you’ve been struggling to fall asleep at night, it might be time to turn to the magic of essential oils.
Recent research studies have proved that aromatherapy can be very effective with stress relief, reducing pain, promoting sleep, and mood regulation.
All thanks to the Greek physician, Hippocrates, who is believed to have studied the effects of essential oils and promote it for its healing properties.
You might already have experienced the intimate relation of smell with emotions and memory.
Remember when you got all excited and just couldn’t stop salivating on smelling those fresh cookies being baked in the oven.
Our sense of smell is wired directly to the limbic system and amygdala centers responsible for memory or mood. We collect smells from the environment and send that information via the olfactory nerve.
This is the reason why certain smells can instantly make us cheer up, or even recall a favorite memory.
Aromatherapy is a form of alternative medicine that makes use of our sense of smell to heal the mind and body. One of the potent tools of aromatherapy is using essential oils.
Practitioners have been using essential oils for treating a plethora of purposes, from boosting mood to relieving insomnia.
Here are seven essential oils you can pick up to treat yourself to a good night’s sleep.
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Lavender is one of the best relaxants.
Researchers have found that the lavender lowers blood pressure, heart rate, and skin temperature which calms the nerves. Lavender essential oil has been deemed an effective treatment for mild insomnia.
It promotes quality sleep by increasing deep sleep, reducing anxiety, and relaxing muscles.
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Sweet Marjoram Oil
Sweet Marjoram packs one of the most pleasant and classy scents around.
Known for its calming qualities, it is recommended for insomnia. It effectively prepares the body for a good night’s sleep by mind by relaxing and calming down the mind.
Check Out Sweet Marjoram Essential Oils from these Recommended Brands:
Clary Sage Oil
Clary sage is different than regular sage and is known for its antidepressant properties.
Research has shown clary sage reduces levels of the cortisol, the hormone associated with stress.
This makes it a natural sedative effective for quality sleep at night.
Check Out Clary Sage Essential Oils from these Recommended Brands:
Chamomile is already very popular for sleep among tea drinkers.
If you’re not drinking it, using chamomile oil can definitely help you get the most out of it.
It is best known for relieving insomnia, reducing anxiety, and tackling depression.
Research has also shown it might be effective in reducing nightmares.
It has been traditionally used for sleep for centuries now. Give it a try and enjoy a restful sleep.
Check Out Chamomile Essential Oils from these Recommended Brands:
Valerian tea is already a popular choice for bedtime teas.
Valerian oil induces sleep by boosting the GABA neurotransmitter essential for sleep.
Known for reducing anxiety, valerian can effectively promote deep sleep for a night of quality sleep.
Disclaimer: Despite its effectiveness, Valerian smell may be too strong to tolerate. Be careful in using it.
Bergamot oil is extracted from its citrusy fruit and is known for its calming effects.
Multiple studies have found bergamot essential oil to be effective in reducing blood pressure and heart rate. It can help you lull to a good night’s sleep by reducing feelings of stress and anxiety.
However, it may make your skin sensitive to the sun, so avoid using it topically before going outside.
Check Out Bergamot Essential Oils from these Recommended Brands:
Known for its anti-inflammatory properties, using peppermint oil before sleep can effectively clear airways and help you relax. It also reduces snoring and sleep apnea symptoms.
Rub a drop of it on the bottom and inside part of your nose. You can also try a steam inhalation.
Check Out Peppermint Essential Oils from these Recommended Brands:
How To Use Essential Oils
- Dilute the essential oil by mixing it with a carrier oil like olive oil, coconut oil, almond oil, etc. to minimize sensitizing your skin to the undiluted oil.
- Take a few drops on the palm of your hands and rub in certain parts of your body like your chest, forehead, wrist, neck, hands, or feet.
- You can also rub it on your palms and inhale it with a few deep breaths.
- Use a few drops into an air diffuser inside your bedroom before sleep. Check out this awesome diffuser.
- Put a few drops in your bath along with bath salts before bedtime.
- Add a few drops with water and spray it around the room and on the pillow.
- Pour a few drops into hot water and perform steam inhalation (effective with peppermint oil for treating nasal congestion as well.)
- Light up some aromatherapy candles infused with essential oils. Remember to manage the flame with caution.
Steps to follow for safety reasons:
- Before using any essential oil, perform a patch test on your skin by rubbing a small drop on the inside of your wrist and letting it sit for 24 hours. If there’s no reaction, the essential oil may be safe for you to use.
- Follow the National Association for Holistic Aromatherapy’s extensive safety guide to various aromatherapy products, including suggested use adaptations for children or expectant mothers, as well as a list of the botanical names.
- Do not ingest the essential oil without making sure it’s safe. Read the FDA regulations for aromatherapy products and how you can determine the safety.
- The American Association of Naturopathic Physicians offers a local doctor directory and guide to natural sleep remedies for children if you’d like to explore more holistic solutions for your life.
- We strictly recommended consulting a doctor before applying essential oils on babies.
- Do not use essential oils on animals. Fragrances may be harmful to animals.