If you’re dealing with insomnia or other sleep difficulties, essential oils may offer some relief. Extracted from flowers, leaves, and other plant parts, essential oils each have the unique scent of the plant. Scientists have yet to determine how or why aromatherapy might help relieve sleep problems. One theory is that inhaling essential oil molecules (or absorbing them through the skin) may activate brain chemicals involved in controlling sleep.
Essential oils are oils derived from plants, usually by crushing and steam distilling parts of the plant. A variety of essential oils have been used as medical treatments since ancient times. Aromatherapy involves inhaling essential oil scents or vapor in hopes of obtaining positive health effects. Research demonstrates that because smell affects sleep incorporating certain essential oils into your bedtime routine may help people sleep better.
Learn about the best essential oils for sleep to determine which ones you want to bring into your bedroom environment.
Lavender
Lavender is a purple flowering shrub,the essential oil from the plant seems to have an effect upon calming the nervous system and thus promoting sleep.Lavender can be put on a pillow to be inhaled during the night or combined with other oils and used for massage, as it is easily absorbed by the skin. Combining lavender aromatherapy with sleep hygiene techniques seems to improve sleep more than lavender alone.
Cedarwood
If you enjoy woody smells, consider incorporating Cedarwood essential oil as part of your bedtime routine. Cedarwood oil has a sedative effect due to a chemical compound called cedrol which is likely to improve sleep quality due to its ability to activate the parasympathetic nervous system.
Bergamot
Bergamot is a fragrant herb native to North America, often grown to attract pollinators such as bees and butterflies. Bergamot essential oil may also be inhaled or diffused throughout a room and when Bergamot essential oil is used within Aromatherapy, it may lower blood pressure and improve mental health. These calming properties might be why Bergamot is thought to improve sleep.
Chamomile
There are two types of chamomile plants: Roman and German. These plant varieties are similar, although they have different combinations of active ingredients and, as a result, potentially different effects. Roman chamomile essential oil is more known for reducing anxiety, while German chamomile is known for relieving pain. If a person experiences anxiety or pain that interferes with sleep, reducing those symptoms could in turn improve sleep. If you would like to reduce anxiety as part of your sleep routine Chamomile is considered to be one of the best essential oils for sleep and anxiety.
Clary Sage Oil
Native to southern Europe, Clary Sage is a herb. Although it is not the same plant as the popular dried herb sage, it is often used similarly for flavoring foods. Some people may also use Clary Sage essential oil for its sleep-promoting properties. Studies show that clary sage oil has an antidepressant effect and reduces cortisol levels. Since cortisol impacts circadian rhythms reducing cortisol may promote sleep. Clary Sage may also improve sleep by reducing anxiety, if anxiety interferes with your ability to sleep and you enjoy the smell of herbs, clary sage oil might be a good option for you.
How to Use Essential Oils for Sleep
There are many ways to use essential oils:
- Massage your neck, shoulders, and any other areas with a relaxing essential oil blend.
- Shake a drop of a sleep-promoting essential oil onto a cotton pad and place it by your pillow in the evening for an hour.
- Unwind with an essential-oil-enhanced bath before bedtime.
- Put a few drops of essential oil into a diffuser before bedtime.
Side Effects and Safety
As some people experience an allergic reactions to essential oils therefore testing is recommended before using any new essential oil. You can do that by applying a few drops of diluted oil to the skin on your inner arm, covering it with a bandage, and checking for skin irritation over the next 48 hours. Since essential oils are extremely potent or concentrated, you should always take caution when using Aromatherapy. To start, make sure to blend your essential oil with a carrier oil such as grapeseed oil or jojoba oil. If you are pregnant or breastfeeding, it is important to consult with an Aromatherapist before using essential oils.