We’ve already seen that nasal breathing is especially important while sleeping, but now we’re digging deeper to find out what scents, specifically essential oils for sleep, may promote better sleep.
Below, we speak with an aromatherapy expert and a clinical psychologist to learn how aromatherapy works, how to use essential oils for sleep, and the best scents to put your body and mind in a relaxed state.
“When inhaled, some essential oil molecules interact with olfactory receptors in the nose, sending signals to the brain that affect mood and behavior,” explains Sarah Panton Rodger, co-founder of Vitruvi and author of Essential Well Being: A Modern Guide to Using Essential Oils in Beauty, Body and Home Rituals. This practice of using fragrant plant extracts for therapeutic benefits is called aromatherapy.
“Regardless of the essential oils used, the olfactory stimulation created by aromatherapy induces a calming response in the nervous system, creating a more conducive environment for sleep,” continues Panton Roger. “These effects are further enhanced by combining the use of aromas with deep, restorative breathing.”
Dr. Shelby Harris, licensed clinical psychologist and director of sleep wellness at Sleep Police, swears by aromatherapy’s ability to help people fall asleep faster. Certain scents promote relaxation, reduce stress, and calm the mind and body. According to experts, using essential oils intentionally is key to reap the benefits. “It’s important to have consistency in your scent. For example, having the same scent in your bedroom every night before bed helps your brain and body understand that it’s time to get ready for bed,” says Panton-Roger.
“Practicing enjoyable, sleep-inducing routines, like reading a book or taking a warm bath, can help you fall asleep more easily,” Harris adds. Incorporating essential oils into these routines can provide a multisensory experience as you prepare for sleep.
The experts I spoke to shared some easy ways to use essential oils at bedtime. The best option is to use an electric diffuser. Many models run on a timer and shut off automatically, filling the air with relaxing scents that will help you drift off to sleep.
There were plenty of homemade recommendations, but best of all, they cost less than the essential oils themselves. To use essential oils, simply put a few drops in your hands, warm them, and take a deep breath to inhale the scent. Tammy Fender, holistic esthetician and founder of Tammy Fender Skincare & Spa, incorporates this method into her services. She and Harris also suggest placing a few drops on your favorite pillow to help you fall asleep. If you don’t want to apply the oil directly to your pillowcase or sheets, Pantone Rogers says you can also use a cloth. Simply place it on your pillow or near your head to inhale the soothing scent.
You can also add aromatherapy to the steam in any shower. “Add a few drops of essential oils to a damp towel and hang it in your shower,” says Panton Roger. “As the steam rises, it will carry the aromas with it, creating a spa-like experience.”
Finally, Panton-Rosier shared that her favorite way to relax at the end of the day is a foot bath infused with essential oils. “Add a few drops of essential oil to the warm water in your foot bath,” she instructs. “Relax and inhale the scent as you soak your feet.”
Choosing the right essential oil for bedtime is important. Some scents are relaxing and calming, while others are energizing and motivating. Here are the top 3 essential oils recommended by experts and their benefits.
All three experts say lavender is the best essential oil for sleep. “Lavender is one of the best known relaxants, soothing the senses, calming the mind and helping you feel supported during stressful times,” Fender says. “Lavender is an ancient aromatherapy remedy and also one of the most researched, supporting its scientific reputation.”
Fender and Panton Roger also recommend ylang-ylang, a tropical tree with a sweet, floral scent native to the South Pacific, as a calming agent. “Ylang-ylang is a magical floral essence that seems to release tension the moment you open the bottle cap,” Fender says. “Research has shown that ylang-ylang can reduce anxiety, help re-regulate the nervous system and lower blood pressure, making it easier to fall asleep even in the midst of a busy life.”
Chamomile tea is a popular sleep aid, and this herbal ingredient is certainly packed with medicinal benefits. As an essential oil, chamomile may gently lower heart rate and blood pressure, mimicking the body’s natural pre-sleep state, according to Panton Rogers.
With this in mind, we’ve rounded up the best essential oils, blends, and diffusers to help you get the best sleep ever.
Vitruvi’s sleep essential oil blend contains lavender, ylang-ylang, Roman chamomile, and vetiver. “Lavender is known for its calming and relaxing effects, while ylang-ylang and chamomile promote feelings of peace and tranquility,” explains Panton Roger. “Vetiver adds a calming, earthy scent,” she adds.
The founders of Vitruvi also recommend Dusk as an alternative bedtime blend.
This pure lavender essential oil from Provence, France, has a deeply relaxing effect. For those who don’t like lavender, MUJI also offers a sweet and soothing Good Night Blend with bergamot, sweet orange, ho wood and cypress.
This top-rated essential oil has over 18,000 five-star reviews on Amazon, making it a reliable option for under $10. Plant Therapy also offers other 100% pure essential oils, including calming ylang-ylang and Roman chamomile, so you can create your own blends.
This product is a blend of 11 essential oils that will enhance your relaxation with the lead scents being English lavender, chamomile and patchouli.
This essential oil roll-on is a travel-friendly way to take relaxing essential oils wherever and whenever you need them. Scented with lavender, chamomile and vetiver, simply apply to pulse points (wrists and temples) for instant calm.
Best of all, this lavender-scented body oil will leave your skin feeling relaxed and soft before bed. This all-natural product is formulated with pure Bulgarian lavender essential oil, along with soybean oil, sunflower seed oil, grapeseed oil, avocado oil, and rosehip oil.
Another editor-approved diffuser for relaxing at bedtime, Vitruvi’s elegant ceramic option comes in 11 colors so you can coordinate it with your home décor, plus it lasts up to eight hours.
Perfect for the bedroom, this small ultrasonic diffuser has four timer options so you can set it before you go to sleep and forget it, and it also has a light built in. It’s a great option for under $100, and I personally love its functionality and simplicity.
Without any technical hassle, this burner uses a tealight candle to heat essential oils and diffuse the relaxing scent. Similar to an electric diffuser, you first fill the tank with water, then add a few drops of your favorite essential oil.
This affordable diffuser comes with six essential oils, including lavender, and the device can help you set the ambiance with features like seven LED color settings, 16 hours of runtime, and a remote control.
