For some people, getting to sleep is one of the difficult things to do. They just cannot shut their brain off due to certain underlying medical conditions or sleep disorders. Other people find it difficult to sleep due to distractions like the noise of the nocturnal pets or living on the main road. Whatever the case, you can make things easier by using essential oils for sleep. Even a few drops of any essential oil can spread fragrance in a big living room, so using the right essential oil will soothe your nerves and help you go to sleep with ease. Keep reading to learn more.
14 Essential Oils That Really Help With Sleep
You have a number of options available, but some essential oils are just perfect to release stress and calm your nerves at night.
1. Lavender Essential Oil
It is one of the best essential oils for sleep because it relaxes you quickly. Researchers have found that inhalation of lavender will help reduce stress and improve blood flow. A lavender footbath is even more effective because it also promotes changes in the autonomic nervous system, which helps relax your nerves and makes it easier to fall asleep.
2. Valerian Essential Oil
Research shows that the inhalation of valerian oil can make it easier for you to go to sleep at night. It will also help lengthen your sleep duration. It works mainly due to the presence valerenic acid that leaves sedative effects on your brain. Some people have enjoyed good results by adding a drop of valerian oil in a glass of water and drinking it half an hour before bedtime. It is worth trying.
3. Sweet Marjoram
It is one of the finest essential oils for sleep because of its powerful sedative effects. Research shows it improves voluntary breathing in people suffering from asthma, which means it can also improve involuntary breathing that accompanies with sleep. You may benefit a lot from sweet marjoram if you have a sleep disorder like sleep apnea. It also helps relieve chronic pain, so is a great choice for anyone who finds it difficult to sleep because of chronic pain.
4. Sandalwood Essential Oil
Sandalwood essential oil works because of its component called santalol, which depress your central nervous system and makes it easier for you to go to sleep. It may also help decrease total waking time and improve non-rapid eye movement sleep. It means it helps you fall asleep and ensures you stay asleep longer.
5. Chamomile Essential Oil
You can use chamomile essential oil to help sleep with ease. It is possible to find several varieties of chamomile oil, but Roman chamomile is the best for sleep assistance. It has sedative and relaxing effects on your brain and central nervous system. It also makes it easier for your body to manage stress. To make it even better, make a mixture by adding some lavender oil to chamomile oil and use it regularly.
6. Frankincense Essential Oil
The smoke of frankincense has the power to alleviate depression and anxiety. It happens mainly due to the presence of a compound called incensole acetate. Researchers have found that inhaling Frankincense smoke may also help fix behavioral disorders, which in turn will also help you go to sleep with ease.
7. Clary Sage Essential Oil
Clary sage essential oil is yet another one of the impressive essential oils for sleep that works mainly by affecting your GABA receptor. It also helps relieve stress. In fact, research shows that Clary Sage oil is a stronger anti-stressor as compared to rosemary, lavender, and chamomile.
8. Other Essential Oils That May Help
The abovementioned essential oils offer some great benefits, but you can also use the following essential oils to reap amazing health benefits.
|
Essential Oils |
Function |
|
Tangerine |
Leaves calming effects, promotes good cell growth, and reduces inflammation. |
|
Melissa |
Reduces fevers, soothes digestion, and heals nervous system disorders. |
|
Patchouli |
Promotes good cell growth, fights depression, and reduces inflammation. |
|
Jasmine |
Has calming effects and works as anti-depressant. |
|
Bergamot |
Has anti-bacterial and antiviral properties, increases metabolism, and improves healing. |
|
Ylang |
Reduces blood pressure and soothes nervous system. |
|
Vetiver |
Boosts libido, maintains hormone balance, and boosts immune system. |
How Can You Use Essential Oils for Sleep?
You may have gathered the fact that essential oils are quite beneficial for your health. However, you may need to understand how to use it properly to help you sleep.
1. Take a Bath
Add some essential oil to your bathwater and take a warm bath before you go to sleep. Make sure that the water is not too hot and add only 5-6 drops of water.
2. Try a Diffuser
Have an electric diffuser installed in your bedroom or use a candle diffuser instead. Add some oil to it and enjoy the aroma. It will relax your nerves and even help young kids go to sleep. Just ensure that you do not leave the diffuser burning throughout the night.
3. Massage
Ask your partner to lend a helping hand and give you a small, relaxing massage. You can use any essential oil for massage – they will all help your body unwind.
4. Spritzer
Add some essential oil to some spritzer and be sure to spray a little in your room as well as on your pillow. Use a water-based spritzer if you worry about staining your bed linen.
Note
While essential oils for sleep will work, it is also important to change your lifestyle. There may be some underlying causes of your anxiety and depression. Rectify those issues and add some meditation or relaxing exercises in your routine to feel healthier and happier.