When was the last time you drifted off to sleep fast and easy? If you can’t remember that then you might be facing sleeping problems which should be cured. There are many factors that negatively affect our quality of sleep: stressful situations, game-playing before going to bed, or simple texting with your best friend. Yeah, gadgets will always spoil a good sleep.
Some of our habits eliminate any possibility of sleeping well but can we do something about it? Of course, we can. The first step would be to analyze which before-going-to-bed actions might impact your sleeping and then gradually get rid of them.
The second step is to implement essential oils into your sleeping routine. By inhaling and mixing them with carrier oil you let your body immerse in serenity and relaxation. If you desire to improve your sleep or at least fall asleep faster you can take advantage of the most common essential oils.
Fortunately, there are many types of essential oils and in this article, you are about to discover the top 8 essential oil blends for sleep and relaxation. Besides this, you will learn about the possible side effects from using them.
What are essential oils?
Essential oils are extracts taken from plants. The term essential entails that these oils contain the essence or scent extracted from the plant. Essential oils are highly-concentrated which makes them ideal for aromatherapy (1).
People obtain essential oils through distillation or cold pressing. After being extracted the aromatic chemicals are combined with a carrier oil to create a product for use.
It might seem too good to be true but these flavoury drops bring impressive benefits to our health:
- promote better sleep
- relieve pain
- reduce blood pressure
- alleviate depression
- diminish anxiety and stress
Therefore, using essential oil blends for relaxation and sleep can be a good idea. However, you need to know how to use them properly so as not to harm your health or body.
What are the 8 essential oils?
We have highlighted the most common and effective essential oils that boost your health condition and make you feel relaxed.
This essential oil has sedative and calming effects that might improve sleep quality. Among common beneficial properties are:
- reducing symptoms of anxiety
- healing wounds and alleviating pain
- moderating sleep disturbances (5).
- improving brain function
Are you dealing with high blood pressure? Well, bergamot may reduce blood pressure and heart rate. Moreover, bergamot is beneficial in improving skin conditions like eczema.
Chamomile properties aid relaxation and promote serene feelings. It may also:
- reduce anxiety
- promote digestion
- heal wounds
- alleviate headaches
Peppermint oil is highly concentrated with anti-inflammatory properties. Smelling peppermint may reduce nausea, especially in patients who have had surgery. Peppermint oil is rich in antioxidant and antimicrobial properties. It also provides relief from headaches and IBS (Irritable bowel syndrome) (6).
The natural and woody aroma of cedar wood oil brings the feeling of sleeping in rustic woods. Cedarwood oil is used for:
- reducing stress and anxiety
- acne treatment
- better sleep
- hair growth
- pain relief
- eliminating bad bacteria (7).
The smell of lemon oil might be too sharp for some people and just perfect for others. However, the combination with other oils brings a risky-gentle aroma. Lemon essential oil is beneficial to our health since it:
- acts like a pain reliever
- may reduce anxiety and depression
- make your skin healthier
- may help breathe easier
- heals wounds
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This kind of oil is not so often used but doctors do not question its beneficial properties. Frankincense essential oil may:
- fight cancer (breast, prostate, pancreatic, skin, colon)
- improve asthma
- alleviate arthritis
- maintain oral health
- improve stomach function (4).
8. Ylang Ylang
Don’t be confused by the name of this oil but instead enjoy an aromatic fruity, flowery scent when taking a nap. Research shows that ylang ylang essential oil may boost your health by:
- reducing depression
- alleviating anxiety
- decreasing heart rate
- lowering blood pressure
- boosting mood.
What essential oil blends are good for sleep?
The real magic begins when you not only use one oil but combine it with other essential oils. The first thing you need to do is to buy a special oil blend diffuser which you fill with water and a few drops of various oils. Keep reading to discover the 8 essential oil diffuser blends for sleep.
For this blend you will need:
- 3 drops of lavender
- 2 drops of peppermint
- 2 drops copaiba
- 3 drops of lemon
This diffuser blend helps support your respiratory system while you are sleeping. The lemon and peppermint help open up your airways. Lavender brings a soothing element, and the warmth of copaiba collects all the scents together.
This essential oil blend requires:
- 5 drops of lemon
- 1 drop cedarwood
- 2 drops ylang ylang
- 1 drop fennel
The smell of lavender might not be good for everyone. In this case, we have created a sweet gesture with a sharp scent. Citrus essential oil is fantastic for sleep because it promotes peace and calm at night. Mixed with fennel and cedarwood, this blend is bright and woody which makes it a perfect addition to your hot summer nights.
Let your trouble go away
We often can’t fall asleep because we contemplate so many things which deprive us of relaxation. This mix is going to take you to a serene place where you can get an immersive sleeping experience:
- 4 drops of frankincense
- 4 drops lavender
The combination of both oils promotes faster drifting off to your sleep and eliminates waking up during the night.
For the soothing mixture, you will need:
- 3 drops of ylang ylang
- 2 drops of chamomile
- 1 drop of lavender
The healthy properties of these essential extracts can reduce stress before going to bed and alleviate the feeling of anxiety. This adds harmony and serenity to your sleeping routine.
Forget about nagging thoughts before turning in and release the calmness from the stressful cage. Combine:
- 2 drops frankincense
- 2 drops cedarwood
- 2 drops bergamot
These essential oil blends for deep sleep will flourish your mood with the aromatic scent and alleviate stressful feelings provoked by outer circumstances. Sleep peacefully and feel the necessity to give in to a soothing mixture.
Silent night, holy night
Release tension with the defusing mixture of essential oils:
- 3 drops peppermint
- 2 drops cedarwood
- 2 drops lavender
The fresh scent of peppermint and the woodsy aroma of cedarwood take you to a rustic cottage in the Scandinavian village far away from the bustling big city life. Lavender gives the feeling of warmth and sweetness. Inhale and fall into a deep sleep.
This fresh mixture combines only two essential oils:
- 4 drops lavender
- 4 drops peppermint
Unlike the previous combo, lavender and mint provide more freshness to your dreams and respiratory support while you sleep. This award-winning combination soothes nerves and feeds you with serene sensations.
No stress combo
Last but not least fantastic combination:
- 3 drops cedarwood
- 3 drops lavender
- 2 drops ylang ylang
Combat the stress with a calming mixture of sweet lavender, rustic cedarwood, and fruity ylang ylang. Inhaling them will eliminate the bad mood which promotes falling asleep faster and much more gently.
What are the best essential oil blends for sleep?
Still perplexed by the versatile choice of essential oil blends for sleep and anxiety? No worries, even though there are more than 8 soothing combos that promote sleep, some of them work better than others.
Please note that people’s tastes are different. Therefore, while you are enjoying the smell of bergamot or peppermint, someone might find these scents unbearable or might even get allergic reactions to them.
Overall, it all depends on the person. However, lavender and lemon essential oil blends for sleep tend to be the most popular and are highlighted by people. First, they both alleviate stress, promote better sleep, and calm down the nerves.
Try out these two essential oil blends for sleep:
For this combo you might need to mix up:
- 3 drops lavender essential oil
- 3 drops lemon essential oil
- 2 drops peppermint essential oil
Fresh, sweet, and sharp at the same time, this aroma will soothe your nerves and make you sleep more deeply.
The healthy mixture this time combines:
- 2 drops frankincense essential oil
- 3 drops lavender essential oil
- 2 drops lemon essential oil
- 2 drops ylang ylang
This time, you will end up with a fruity, sharp, and earthly smell at the same time. Due to the beneficial properties of the blend, you will boost your mood which is very important before going to bed. You can’t fall asleep fast in a spoiled mood unless you are exhausted.
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How to use lavender essential oil for sleep?
There are a few ways you can use lavender essential oil for sleep. The first way implies adding two or three drops of lavender oil to a diffuser. This allows a person to inhale the scent.
You may also dilute the oil with a carrier oil, such as grape, sweet almond, or olive oil, and use it topically. Then you can apply this diluted oil on a piece of cloth or directly on your skin. Additionally, you can add a few drops of lavender oil to your body moisturizer or cream and massage your skin gently with it.
Where do you apply lavender oil for sleep?
Applying lavender oil directly on your skin will also benefit better sleep and relax your mood. Please note, that you should dilute lavender oil with a carrier oil and then apply it on your skin.
Lavender oil is easily absorbed through the skin resulting in a sedative effect. You may apply it on your wrists, behind your ears, temples, the nape of your neck, or the soles of your feet. Do it before going to sleep to prepare yourself for aromatic relaxation.
Can essential oils be harmful?
Although essential oil blends are loaded with healthy properties they are still not good for everyone. You should be cautious when using essential oil since your body can react negatively to its impact. Please note, that people are recommended to see health specialists before using special diffuser essential oil blends or applying the oil directly on the skin.
Check out the potential side effects of essential oils:
- They may not help you reduce sleeping problems. Some people might get irritated by the smell and have even more trouble falling asleep.
- They may provoke allergic reactions. Hence, dilute the oil with a carrier oil before applying it to the skin. Apply a few drops on a small area of your skin and test for any reactions.
- They might not be safe for people who suffer from asthma.
- They may provoke headaches if you inhale too much oil (3).
The Bottom Line
Essential oils are the flavor or scents extracted from a certain plant. Inhaling or applying diluted essential oils on your skin can promote better sleep and boost overall health. There are many types of essential oils but experts have highlighted the top 8 essential oils which improve sleep and bring relaxing feelings. Among all of them, the most effective ones are lavender and lemon essential oils.
In the article, you have discovered the top 8 essential oil blends for sleep and relaxation. You may inhale them by adding a few drops to a special diffuser.
Besides inhaling, you may also apply a diluted oil on your skin or add it to your moisturizer.
However, it is better for people to talk to a professional before using essential oils since they might provoke an allergic reaction or headaches.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!
- 7 of the best essential oils for sleep (2022, medicalnewstoday.com)
- A systematic literature review and meta-analysis of the clinical effects of aroma inhalation therapy on sleep problems (2021, ncbi.nlm.nih.gov)
- Everything you need to know about essential oils (2019, medicalnewstoday.com)
- Health Benefits of Frankincense Essential Oil (2022, webmd.com)
- Health Benefits of Lavender Essential Oil (2022, webmd.com)
- Health Benefits of Peppermint Essential Oil (2022, webmd.com)
- What to Know About Cedarwood Essential Oil (2021, webmd.com)