13 Best Essential Oils for Sleep - How to Use & Risks
Written by Nectarsleep editorial team
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Last Updated on Mar 13, 2023
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Sound sleep is not easy to come by for many people. According to experts, hours of staying up and tirelessly yawning can ruin your daytime efficiency. The average adult between 26 to 64 years needs at least 7 to 9 hours everyday.
Essential oils are a natural remedy that could help solve all your sleep related issues. Yes, we are talking about essential oils for sleep that promote relaxation. Here is a list of the 13 best essential oils for sleep that can bring calmness to your life.
What Are Essential Oils?
Essential oil is the concentrated liquid extracted from plants that have potential advantages of uplifting mood and improving health. Known for their aroma, essential oils retain the characteristic essence and qualities of the plant they are extracted from.
Best Essential Oils for Sleep and Relaxation
1. Rose Oil
Rose essential oil effectively calms your mind and body to help you with your sleep. It eases stress by releasing endorphins in your body and also has antifungal properties.
You can put some drops of rose essential oil into your evening bathtub, in the diffuser, or just apply directly with a carrier oil on the chest, neck, and wrist to relax your sensory organs.
2. Bergamot Oil
Extracted from bergamot citrus fruit, bergamot oil is a mood elevator and promotes healthy sleep. Citrus oils are commonly known for their energizing qualities, but bergamot oil can help the nervous system calm down.
Bergamot oil lowers heart rate and blood pressure, which is suitable for people dealing with depression and anxiety. It preps your body for sleep when used right before sleeping—in a diffuser or a spray form.
3. Lavender Oil
The name itself uplifts our senses; the lavender essential oil is hands down the most preferred oil for reasons known to all of us. It is highly beneficial in reducing stress and insomnia. Its anxiety minimizing advantages are unmatched. A small amount of this oil will aid your sleep and improve its quality.
It’s no surprise that this product’s market value almost touched 34 million USD in 2017, and it is further forecasted to cross 44 million USD by 2022.
4. Valerian Oil
Valerian essential oil is a highly effective essential oil to promote healthy sleep. Valerian herb is naturally found in European and Asian parts of the world, and its roots are used to extract the oil.
Known for its sedative effects, valerian oil is one of the most preferred essential oil for sleep and anxiety. You can notice results after one month of regular usage.
5. Ylang Ylang Oil
Derived from the Cananga Tree flower, Ylang Ylang is native to South Asian countries and is a highly potent essential oil. The oil is widely known for its therapeutic benefits for sound sleep. It has an exotic fruity and floral smell which alleviates anxiety and regulates blood pressure.
6. Tea Tree Oil
Commonly used for acne-prone skin and as an antiseptic, tea tree oil is also great for sleep. Uplift your mood by adding a few drops of this oil to your diffuser, steamer, or mist.
Tea tree oil is a tea tree plant product and has instant calming effects for people dealing with insomnia or chronic stress. Mix it with a carrier oil like coconut oil or olive oil and massage it on the body for stress-relief.
7. Chamomile Oil
You’ve heard of chamomile tea and its relaxing benefits before bedtime. It’s time you try Roman chamomile oil, nature’s natural sedative. This white and yellow flowers’ oil improves sleep quality and works well in reducing anxiety or episodes of depression.
8. Peppermint Oil
Peppermint is commonly used in gummies, candies, and teas as a refreshing ingredient. However, in the form of essential oil, it is even more calming. The methanol in peppermint relaxes muscles and boosts sleep. It fights anxiety and prepares your body for deep sleep. When mixed with a carrier oil, it can be topically applied for headaches and migraines.
9. Sandalwood Oil
Sandalwood’s earthy and woody aroma is an effective solution to get into a healthy sleeping pattern. Sandalwood oils have sedative effects that reduce sleeplessness. It is known for being one of the best essential oils for sleep apnea. Sandalwood essential oil further has antibacterial properties that can work great for skin, body, and hair.
10. Clary Sage Oil
A natural antidepressant, Clary Sage Oil’s aroma is effective in calming the mind and improving sleep. It is famously known as an all-round stress-buster due to its nerve relaxing properties. Mix it with a carrier oil to apply on pressure points like your ear lobes, temples, or wrist for soothing effects. You can also use the oil for menstrual cramps.
11. Sweet Marjoram Oil
This woody, spicy aromatic essential oil is a great muscle relaxant. Sweet Marjoram essential oil, also known as a nerve tonic, relaxes your body before sleep, has anti-inflammatory properties, and is also recommended for insomnia. Apply it with coconut oil at the back of your neck and relax.
12. Jasmine Oil
Derived from jasmine plants’ flowers, this floral-fragrant oil acts as an antidepressant and a sedative to improve sleep. Use it as an aromatherapy candle or in the diffuser for a peaceful night’s sleep. Jasmine oil has multiple benefits, and it works as a great antiseptic too.
13. Vanilla Essence Oil
With amazing sedative and calming properties, vanilla essence essential oil is one of the favorites of all for its sleep-inducing effects. The sweet, spicy, and floral aroma of this essential oil is comforting to the senses and alleviates stress. You can use this oil as a room freshener, body mist, or in candles for the home aromatherapy experience.
Benefits Of Essential Oils
Are there any benefits to using essential oils as part of your daily routine? It appears that there are several health benefits that are associated with the use of the best essential oils on the market, and these are:
Reduced Anxiety and Stress
Anxiety and stress can prevent you from getting the best night’s sleep as evidenced by countless individuals who suffer from these two factors and aren’t able to sleep a wink. It appears that the use of oils for sleep can help reduce anxiety attacks and stress levels which can improve one’s sleep quality.
Improved Sleep Quality
According to a study conducted in 2017, researchers compared the effects of acupressure massage and aromatherapy on sleep. They learned that a blend of essential oils for sleep can improve sleep better than those who received only acupressure massages. Blended oils worked better than just using a single oil, such as lavender essential oil.
Fights Depression
It is a common occurrence that when you are not sleeping well, your mood can take a downturn, and in the more severe cases, can lead to depression. There are several studies that showed that there was a correlation between the use of aromatherapy and improved mood in patients who are suffering from anxiety and bouts of depression.
How to Use Essential Oils
Easy DIYs with pure essential oils:
1. Air Diffusers to Use Essential Oils for Sleep Apnea
You can use a ceramic or electric diffuser. Put it in a place you wish and fill its tank with clean water. If it’s a ceramic diffuser, you can light a candle inside it and then put a few drops of pure essential oil of your choice. If it is an electric one, add some drops of essential oil and switch it on. It will help in uplifting your mood and induce calm sleep.
2. Relax in the Bathtub
A relaxing bath with essential oils can uplift your mood and de-stress your muscles for a relaxed sleep.
3. Make your Steamer Soothing
Apart from being great for the skin, adding a few drops of essential oil to your steamer can help relax your senses. They are also known for relieving sinus congestion and headaches.
4. Make It a Room-Freshener
Mix your choice of essential oil and water in a spray bottle, and voila, you have made yourself a room-freshener. Spraying it on your sleeping pillow can bring about a soothing aura in your space.
5. Aromatherapy Candles With Essential Oils for Sleep and Anxiety
Add a few drops of essential oil in melted candle wax, wait for it to dry in a jar, and you have got yourself an aromatherapy candle. Use these for better sleep or when having anxiety issues.
6. Dilute to Make It a Body Mist
An easy way to create a body mist is to add a few drops of pure essential oil in a spray bottle filled with clean water. After every shower, you can apply essential oils in the form of spray on your body to stay beaming the whole day and come back to good sleep.
These essential oils are highly potent and, therefore, must be diluted in a carrier oil like coconut, almond, etc., before direct use. Perform a patch test to avoid any allergic reactions.
How Essential Oils Help You Fall Asleep?
The olfactory nerves in the nasal cavity send relaxing signals to a part of our brain when they come in contact with the fragrance of essential oils. This calming effect helps the nervous system relax and prepares the body for sleep.
This unique characteristic of essential oils plays a massive role in aromatherapy, which aids in several health-related issues.
Aromatherapy helps manage pain, stress, sleep, sore joints, and several other problems.
Risks of Using Essential Oils
Essential oils when used excessively can cause anything from mild irritation to seizures. Make sure to patch test the oil on your forearm before applying it elsewhere.
- Ingesting eucalyptus, sage, cinnamon, or peppermint oil in excess or without mixing a carrier oil can cause heartburn or vomiting.
- Tea tree, nutmeg or bergamot oils can cause skin irritation or rashes on sensitive skin and if used excessively.
- Sage and anise can cause damage to your central nervous system or your kidneys if consumed without proper guidance.
Want another interesting read from our sleep guide? Check out herbs that can help you fall asleep.
