We’ve already talked about how nasal breathing is especially important during sleep, but now we’ll dig deeper and find out what scents, and especially essential oils for sleep, promote a restful night’s sleep. I am.
In the future, we’ll talk to aromatherapy experts and clinical psychologists about how aromatherapy works, how to use essential oils for sleep, and the best scents to put your mind and body into a state of rest.
“When inhaled, some essential oil molecules interact with olfactory receptors in the nose, sending signals to the brain that can influence mood and behavior,” says Vitruvi co-founder and author of Essential Oil Sarah Panton-Roger, author of Well Being: A Modern Guide to explains. Using essential oils for beauty, body, and home rituals. ” This practice of using fragrant plant extracts for therapeutic effects is called aromatherapy.
“Regardless of the essential oil used, the olfactory cues produced by aromatherapy can trigger a calming response in the nervous system, creating an environment more conducive to sleep,” continues Pantone-Roger. “These benefits are only amplified when aroma use is combined with deep, restorative breathing.”
Dr. Shelby Harris, a licensed clinical psychologist and sleep health director at Sleepopolis, swears that aromatherapy can help you fall asleep faster. Certain scents promote relaxation, reduce stress, and calm the body and mind. And experts say it’s important to use essential oils intentionally to get the benefits. “It’s important to be consistent with your scent. For example, scenting your bedroom before bed with the same aroma every night will help your brain and body understand that it’s time to prepare for bed.” says Panton Roger.
Harris also says, “Practicing pleasurable sleep-inducing habits, like reading a book or taking a warm bath, can help you fall asleep more easily.” Incorporating essential oils into these rituals can provide a multisensory experience while preparing you for sleep.
The experts I spoke to shared some simple ways you can use essential oils at bedtime. The top suggestion was to use an electric diffuser, as many models run on a timer and turn off automatically. Fill the air with a relaxing scent so you can fall asleep safely.
There were also lots of DIY recommendations. Best of all, they cost less than the essential oils themselves. Using essential oils is as simple as warming a few drops in your hands and taking a deep breath to inhale the scent. Tammy Fender, holistic esthetician and founder of Tammy Fender Skin Care and Spa, incorporates this into her services. She and Harris also suggest adding a few drops to your favorite pillow to help you fall asleep. If you don’t want to get the oil directly on your pillowcases or sheets, Pantone-Roger says any cloth will do. Simply place it on your pillow or near your head to breathe in its soothing scent.
You can also add aromatherapy to every shower steam. “Put a few drops of essential oil on a damp washcloth and hang it in your shower,” says Pantone-Roger. “As the steam rises, so does the aroma, creating a spa-like experience.”
Finally, Pantone Roger says her favorite way to relax at the end of the day is with an essential oil-infused foot bath. “Add a few drops of essential oil to the warm water you put your feet in,” she instructs. “As you soak your feet, breathe in the scent and relax.”
It is important to choose the right essential oil for bedtime. Some scents are relaxing and calming, while others increase energy and motivation. Here are the top 3 essential oils recommended by experts and their effects.
All three experts say lavender is the best essential oil for sleep. “Lavender is one of the most well-known relaxants, calming the senses, soothing the mind, and supporting the soul during stressful times,” says Fender. “This is an ancient aromatherapy treatment and one with the most research to support its scientific reputation.”
Fender and Pantone Roger say ylang-ylang, a tropical tree native to the South Pacific with a sweet floral scent, is another calming option. “Ylang Ylang is his essence, a miraculous floral that instantly releases tension when you open the bottle,” says Fender. “Research shows that ylang-ylang reduces anxiety and supports the rebalancing of the nervous system and lowering blood pressure, so you can sleep better even with a busy life.”
Chamomile tea is well known as a sleep aid, and its herbal ingredients certainly contain a lot of medicinal benefits. Pantone-Roger says that as an essential oil, chamomile may gently lower heart rate and blood pressure, mimicking the body’s natural pre-sleep state.
With this in mind, we’ve compiled the best essential oils, blends, and diffusers to help you get the best night’s sleep.
Vitruvi’s beautiful essential oil blend for sleep includes 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 an earthy, earthy scent,” she adds.
The founder of Vitruvi also recommends Dusk as an alternative bedtime blend.
This pure lavender essential oil from Provence, France is deeply relaxing. And for those who aren’t fans of lavender, Muji also has a sweet and soothing Goodnight Blend featuring bergamot, sweet orange, horwood, and cypress.
This top-rated essential oil has over 18,000 5-star ratings on Amazon and is a reliable option under $10. Plant Therapy also offers his other 100% pure essential oils, such as calming ylang-ylang and Roman chamomile, so you can create your own blends.
This blend of 11 essential oils promotes relaxation with star notes of English lavender, chamomile, and patchouli.
This essential oil roll-on is the perfect travel-friendly way to take relaxing essential oils whenever and wherever you need them. With a scent of lavender, chamomile, and vetiver, simply apply it to your pulse points (wrists and temples) for instant relief.
Best of all, this lavender-scented body oil helps you relax and keep your skin soft before bed. This all-natural product uses soybean oil, sunflower seed oil, grapeseed oil, avocado oil, and rosehip oil to carry pure Bulgarian lavender essential oil.
Another editor-approved diffuser to help you relax at bedtime, Vitruvi’s elegant ceramic options come in 11 colors to coordinate with your home decor. Additionally, it can run for up to 8 hours.
Perfect for the bedroom, this small ultrasonic diffuser has four timer options so you can set it just before bed and forget about it, and it also has a built-in light. This is a great option under $100 and my personal favorite for its features and simplicity.
For a no-tech option, this burner uses tealight candles to warm essential oils and diffuse a relaxing scent. As with an electric diffuser, first add water to the reservoir, then add a few drops of your favorite essential oil.
This affordable diffuser comes with six essential oils, including lavender. This device lets you set the mood with features like 7 LED color settings, 16 hours of run time, and a remote control.
