Incorporate these 10 essential oils for relaxation and sleep into your routine tonight.
Essential oils are natural, plant-derived aromatic compounds. Essential oils for relaxation and sleep can help if you are struggling with insomnia or anxiety and are looking for an all-natural way to help your body relax.
Powerful and fragrant, people have used essential oils for centuries for everything from healthcare practices to skincare products and food preparation.
Here are some of the best essential oils for relaxation and sleep, as well as tips on how to use them safely and effectively.
10 Best Essential Oils for Relaxation and Sleep
Frankincense contains Incensole Acetate, a compound that is a natural chronic stress and anxiety reliever. It promotes feelings of wellness and relaxation and is a great addition to any relaxation and sleep essential oil blend.
A grounding, calming scent, cedarwood relieves tension by helping your body produce serotonin, which causes the release of melatonin, the “sleeping hormone.” It also stimulates dopamine, helping to relax the body and mind.
Although most citrus scents have a stimulating effect, orange essential oils can reduce anxiety and depression. If you struggle to calm your mind down before you go to sleep, you may be able to benefit from adding orange essential oils to your evening routine.
A natural antidepressant, clary sage oil can boost self-esteem and help combat anxiety. One of the best essential oils for stabilizing unsettled emotions, if you are going through a difficult time, try adding clary sage to your evening routine.
This classic essential oil is actually part of the mint family. Studies show that lavender helps people who have insomnia fall asleep and stay asleep. Studies also suggest that lavender can increase slow-wave sleep, the deep sleep in which our heartbeat slows and our muscles relax.
Marjoram essential oil helps calm the nervous system and can be used to ease anxiety and stress. For those with sleep apnea or asthma, sweet marjoram or marjoram oil may help keep breathing even throughout the night.
Have trouble quieting your chatting mind before you go to bed? Ylang Ylang can help. Mixed with bergamot and lavender oils, one study showed that ylang ylang reduced cortisol levels and blood pressure in patients with hypertension.
A powerhouse and essential element of ancient medicinal treatments, roman chamomile is one of the best essential oils to help with sleep and relaxation. Studies show it can help people with insomnia fall asleep and can help those with anxiety calm their minds.
A sweet, exotic scent, Buddhists often use sandalwood during meditation. Sandalwood contains properties that triggers endorphins and helps your brain calm down.
A citrus oil, bergamot has powerful mood stabilizing effects and can promote restful sleep and feelings of relaxation. Bergamot is a great oil to use in blends, as its fresh scent complements many others on this list.
How to Use Essential Oils for Relaxation and Sleep
Topically: Mix essential oils with distilled water or a carrier oil.
Aromatically: Put essential oils in a diffuser or mix with water in a spray bottle, and use in your bedroom before you go to sleep.
A few precautions:
- Never use essential oils undiluted without the advice of a professional, especially on children.
- Never ingest essential oils.
- Always consult a professional, especially if you are pregnant or nursing.
- Always use glass containers to store essential oils and essential oil blends. Never use plastic, as the oils can degrade the plastics over time.
Essential Oil Shopping List
- Essential Oils: Make sure the essential oils you purchase are high quality. We like these and think they are a great option if you are just starting out experimenting with essential oils.
- Diffuser: A diffuser makes it easy to benefit from the aromatic qualities of these essential oils. Simply place the oils in the diffuser, along with water, before bedtime. There are many on the market. Here is a great guide to help you sift through the benefits of each.
- Carrier Oil: Essential oils are extremely powerful. Before applying them directly to your skin it’s important to dilute them. Carrier oils act as a base for “carrying” the essential oil in a safe way.
- Witch Hazel: A great pore-tightening toner, sunburn-soother, astringent and antiseptic, used alone witch hazel can be a great addition to your skincare routine. Paired with essential oils, it is a nice oil carrier you can use in everything from skin tonics to linen sprays.
- Distilled Water: You can use distilled water to dilute any essential oil.
- Small, dark glass containers: Never use plastic containers, as essential oils can break down plastics over time. Use small, dark, glass containers to store essential oils and blends.
Essential Oil Blends for Relaxation and Sleep
By blending these oils together, you can benefit from all of the unique properties each oil offers.
Recipe 1: Massage Oil
- Lavender Oil – 2 Drops
- Orange Oil – 2 Drops
- Chamomile Oil – 2 Drops
- Ylang Ylang Oil – 2 Drops
- 1 oz. carrier oil, such as Jojoba, Coconut Oil, Olive Oil or Sweet Almond Oil
Blend the oils together and store in a small, glass bottle.
Recipe 2: Linen Spray
- Witch Hazel – 1 oz.
- Lavender Oil – 15 drops
- Distilled Water – 2 oz.
Mix the ingredients together and store in a small glass container that has a spray opening. Spray liberally on your pillow before you go to sleep.
Recipe 3: Diffuser Blend
- Lavender Oil – 10 drops
- Frankincense Oil – 10 drops
- Bergamot Oil – 10 drops
- Roman Chamomile Oil – 10 drops
- Orange Oil – 10 drops
Mix the ingredients together. Add 10 drops to your diffuser, along with water as required by your diffuser’s directions. Place next to your bed about 30 minutes before you go to sleep.
Today’s challenge: Pair essential oils with herbal tea for a great night’s sleep
This evening, apply one of the essential oils above and curl up with a big cup of caffeine-free, herbal tea in one of our BPA-free, stainless steel Healthy Human Cruiser Tumblers. Try to meditate for 10 minutes, too, and you will be asleep in no time!
What do you think?
Have you tried any of these essential oils? Let us know how it went in the comments below!