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Inside: Looking for the best essential oils to help you sleep? Check out these nine different varieties, what makes them good and how to use them.
Not being able to sleep has to be one of the most frustrating and debilitating problems you can experience. You lie there, your brain filled with random thoughts or odd memories from years ago. You shut your eyes, but you just can’t move down that level and actually fall asleep.
There are hundreds of ways to help you get to sleep from medication supplied by a doctor to a whole range of herbal medicine remedies. One way that may be able to help for some people is to use essential oils. But which are the best essential oils to help you to get to sleep?
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Do essential oils really help?
There’s a lot of scepticism about the use and abilities of essential oils and that’s always a good thing. They aren’t a magical cure-all that solve all problems. But the properties within the oils can help people in some situations and one of those can be getting to sleep.
And there are studies that have investigated this. One example was a study in Turkey that looked at inhaling lavender essential oil. They worked on a group of 60 ICU patients who were having a really rough time sleeping and found that a 2% solution had a positive and measurable impact on their sleep patterns. They also felt less stressed and anxious – probably a result of improved sleep!
So, if you are having trouble drifting off or seem to keep waking up, then essential oils may help. You should ALWAYS seek out medical help for anything that continues for more than a short time or is accompanied by any other symptoms. But the right essential oil may help with those short term bouts of can’t-sleep-itis (yes, I made that up!)
How to use the essential oils
Another good thing about essential oils is that there are a few different ways to use them depending on your own preference. For example, I wouldn’t have a diffuser running during the night as I’m a very light sleeper and the slight noise they create would wake me up. But other methods would work better.
Soaked cotton ball
This one is a simple as it comes and perfect for an easy bedtime routine. Take a cotton wool ball and add a few drops of the best essential oil to help you sleep (and that you like the smell of as well) then drop it on the ball. Place the cotton ball on a small plate or tray beside your bed, as near to your pillow as you can. As the oil evaporates, you breath in the aroma and it helps you sleep.
Drops of oil in water
Another simple way to get the benefit of the essential oils is to add 10-15 drops in hot water with some Epsom or sea salt in it. Stand the water beside the bed and again, the oils will evaporate with the water and the vapours will fill the room.
Alternatively, if you have a warm bath before bed, add a couple of drops of your favourite essential oil for sleep into the water. Lavender oil is a really good one for this – and you can always use a lavender scented body wash to go with it!
Make a diluted pillow spray
You can also mix water and oils to make a diluted mixture then add this to a spray bottle. You can spray areas like your pillow, bed linens or even blankets with the mixture. Be a little cautious doing this and maybe test the mix on your skin (say the back of your hand) first just to make sure you aren’t allergic to it.
Use a diffuser
If you aren’t as light a sleeper as me, one of the easiest ways to spread the essential oil around is with a diffuser. We have one in the living room and another in my office and there’s no reason you can’t use them in the bedroom either.
Aim for ones that have the option to turn the light off if you don’t want the room illuminated. Also make sure it is a cool mist so there’s no concern about electronic appliances in the bedroom like TVs.
Best essential oils to help to get to sleep
Once you have chosen your method, the next step is to pick the essential oil or oils you are going to use. While anything you find relaxing can help, certain oils have acquired a reputation for helping people sleep.
Cedarwood
The deep, woody scent of cedarwood brings a feeling of peace and eases tension, leaving you feeling better when you wake up. It has some sedative qualities as well as helping with muscle pain.
Clary Sage
You might be familiar with sage since the herb is a common staple in holiday recipes. Although related, clary sage is slightly different. This essential oil is a natural sedative that can provide a calming effect to help you fall and stay asleep.
Chamomile
Chamomile is famous for its tea, but the essential oil also has uses to help with sleep. It helps with anxiety, improves the quality of sleep and some people even find it reduces nightmares!
Geranium
Geraniums look gorgeous in the garden, but their essential oil is another that helps with sleep. It has a sedative effect and is a stress reducer so if you do wake up during the night, it can be a great one to help you go back to sleep.
Jasmine
Jasmine has a soft, sweet smell and is helpful if you are prone to tossing and turning when you go to bed. It is another one to help ease tension and anxiety and feel more awake when you do get up. You can always sprinkle it on some potpourri that is kept in the bedroom for an alternative way to use.
Lavender
Lavender usually tops any list of the best essential oils for sleep and that’s because it helps to calm the mind and body. Lavender is said to slow down the nervous system and this can lead to slower heart rate and blood pressure. This is all important for drifting off. People who use it also say they feel more energetic in the morning when they wake.
Lemon
Studies have shown lemon has a quick impact on reducing heart rate, in as little as ten minutes which helps the body be ready for bed. Lemon and other citrus fruits are also known for boosting serotonins, the happy hormone.
Roman Chamomile oil
Not only has research shown that Roman chamomile can calm anxiety, improve vital signs and promote better quality sleep, but it also has the potential to reduce nightmares. You can also try using chamomile tea before bed or even add a couple of drops of chamomile oil to another type of tea – as long as it is food grade!
Vanilla
Vanilla isn’t a favourite of mine personally, but it is popular for helping with sleep, which is why it is often used in pre-bed beauty products. Vanilla reduces the ‘startle’ reflex that helps to calm the mind. It is also one that makes us feel nostalgic. You can also use it in a bath before bed, adding a couple of drops to the water.
Valerian
Valerian is best known for its place in herbal teas for insomnia, but the essential oil also has uses. It has a sedative effect and helps you to get to sleep while feeling less groggy the next morning.
Ylang ylang
Ylang ylang has a tropical scent and is known for use on pressure points – rubbing a little of the oil into your skin can help ease stress and anxiety. This also works when you are going to bed too. Alternatively, try adding it to your pre-bed bath.
Test and see
As with any essential oil use, it is always a good idea to test yourself to see what works. You may find blending a few drops of different oils does the job or using them in certain ways gets the best results.
And always listen to any medical advice above anything you read about essential oils – that always comes first!
