If you’ve ever typed something similar to “can’t sleep” into a search engine, you’ve likely heard about the potential benefits of essential oils on sleep. These oils are highly concentrated sources of the most powerful compounds found in plants, and there’s evidence that aromatherapy with certain essential oils can help relieve stress, which may translate to better rest. We combed through the scientific literature to find the best essential oils for sleep.
The best essential oils for sleep can help you reduce stress and get better sleep.
Our top pick is Pura D’or’s organic lavender oil, which gives off a calming vibe and has been scientifically proven to improve the quality of sleep for some people. We also list some other oils that may help with sleep and include a comprehensive shopping guide created with the help of sleep medicine specialists and certified aromatherapists.
The best essential oils for sleep at a glance
Why Trust Forbes Vetted
At Forbes Vetted, we’re passionate about sleep and how to get a little better every night. For every article we write and product we recommend, we do in-depth research and interview top experts in the field of sleep and sleep products. We also spend a lot of time testing highly recommended and newly developed sleep products ourselves (most of the time while blissfully slumbering).
I myself am a fan and addict of aromatherapy, as evidenced by the fact that I own several essential oil diffusers and all the tools necessary to make my own roll-on oils. My favorite way to enjoy lavender oil is with Epsom salts in a warm bath. I’m also a huge advocate for the safe, responsible, and evidence-based use of essential oils, which is why I felt well-equipped to write this article.
What to Consider When Buying Essential Oils for Sleep
Ready to start shopping? Here are some things to consider when choosing essential oils for sleep:
Authenticity and Purity
Determining the purity and quality of essential oils can be tricky. “Certain components of essential oils are not regulated or monitored by the FDA,” explains Audrey Wells, M.D., a board-certified sleep medicine physician and founder of Super Sleep MD. “Also, terms like ‘therapeutic grade’ that you may see on some products don’t have a regulatory definition.” According to her, many of the claims you see on essential oil labels are just clever marketing.
So how can you be sure your oil is pure and of high quality? Wells and Atilgun recommend:
- Choose oils that contain just one ingredient, such as 100% oil from the plant listed on the label.
- Buy from brands that use in-house or third-party gas chromatography or mass spectrometry (GC-MS) testing.
- Look for information about the scientific (Latin) species name of the plant the oil is made from, the part of the plant the oil is made from, and the country of origin of the plant material used.
- Invest in products that have reliable third-party certifications, such as USDA Organic or ECOCERT, or that comply with International Organization for Standardization (ISO) standards.
Method of administration
“Essential oils can be used in a variety of ways, including inhalation and topical application,” Atilgun explains. Because of this, essential oils can be purchased in many different types of products.
The most versatile option is to purchase a bottle of undiluted essential oil. Here are links for each oil we recommend. Undiluted essential oils can be used in a diffuser or sniffed directly from a cotton ball. Additionally, they can be used to create roll-on or topical products (but they must be safely diluted in a carrier oil first), or added to baths, lotions, and candles.
Alternatively, we have a wide range of ready-to-use essential oil products, including:
- Pre-diluted roll-on
- Room Spray
- Pillow spray
- Bath Salts
These are easier and more convenient, especially if you’re new to using essential oils. Atilgun says you should buy these products “from reputable brands and without synthetic fragrances.” You can find out if a product contains synthetic fragrances by looking for the word “fragrance” on the ingredients list.
safety
Despite their eco-friendly, “all-natural” reputation, essential oils are extremely potent — up to 100 times more potent than the herbs they’re extracted from, according to Atilgun — so it’s important to use them safely. Certain oils shouldn’t be used around pregnant women or children, and Atilgun warns that essential oils shouldn’t be used at all around infants under three months of age or small pets with urinary or excretory system disorders.
As mentioned above, cats and essential oils don’t get along well, so if you have cats in your home, you should avoid diffusing oils in the house (and definitely don’t apply essential oils topically to your cat).
According to Wells, some additional safety guidelines to keep in mind when choosing essential oils to use for sleep include:
- Essential oils should not be added to food or drink or ingested directly.
- Essential oils that are applied topically should be diluted in a neutral carrier oil, such as coconut oil or almond oil, before coming into contact with the skin.
- Essential oils should not be diffused continuously for long periods of time, nor should the scent be too strong.
- Do not add oil to the water or filters in your CPAP machine.
For more information on how to use oils safely, Atilgan recommends consulting the International Federation of Professional Aromatherapists’ safety guidelines and NAHA’s safety information .
Versatility and effectiveness
A quick look at any major essential oil website reveals hundreds of options. Only a handful of oils are known to help with sleep, and even fewer have strong scientific evidence to back up their use. Wells warns, “The research on most oils marketed for sleep isn’t very robust.”
Still, if the scent of essential oils is pleasant and helps you achieve a calmer, more relaxed state of mind, how can you say it wouldn’t be helpful to you personally?
But overall, it’s best to stick to oils that have some evidence (or, at the very least, lots of anecdotal reports) backing up their use, such as lavender oil or chamomile oil.
Individual brands also produce blends that combine different essential oils designed to promote rest and relaxation: Aura Cacia’s “Pillow Potion” blend, for example, contains lavender, chamomile, yarrow, patchouli, and sweet orange.
How do you use essential oils for sleep?
According to Atilgun, essential oils can be used in two main ways: inhaled or applied topically. To inhale essential oils, you can use a diffuser, room spray, or linen spray. To apply them topically, you can use essential oil roll-ons or topical products made with essential oils, such as lotions or creams.
While these oils don’t directly affect your sleep, they can help you relax and release tension, so it’s a good idea to start using them about 30 minutes to an hour before you plan to go to bed.
Where to roll essential oils for sleep?
While sleeping, people often apply roll-ons of essential oils to their wrists, neck, and behind their ears. Some manufacturers even recommend applying them to the soles of the feet. Pre-diluted roll-ons or properly diluted homemade roll-ons can be safely applied to any area of the body, but it’s best to never apply them to sensitive areas like the eyes or mouth.
