For as long as I can remember, I have struggled with insomnia— not only falling asleep, but also staying asleep. I remember laying awake at night for hours, my mind never shutting off. Then, once I would fall asleep I would constantly wake up every few hours, without ever being able to fall completely back asleep. I tried everything from supplements & vitamins to prescription medications (Ambien is the devil ), etc… and still, nothing helped! That was until— essential oils. Oils were a total game–changer for me (our entire family tbh) when it comes to sleep! It feels like a dream (literally) that I can now easily close my eyes, shut off my mind & fall soundly asleep until the morning or when my children wake me up, whichever comes first! There are SO many oils that can be worked into a bedtime routine to encourage a healthy nights sleep, I don’t know where we would be without them. If you have ever wondered where to start with oils, start with this.
I know how busy us mothers can be and getting enough sleep can be a hard task to achieve. Our lack of sleep could be attributed to stress, tension, having too many things to do, small children keep us up or waking us up at night? Whatever the cause of not getting enough rest, it can cause some problems for our bodies.
PROBLEMS OF SLEEP DEPRIVATION:
First, let’s talk about a couple of the problems that can happen to our bodies when we don’t get adequate sleep.
- Not being able to get our daily tasks done.
- Unable to produce needed results at work.
- Stress on marital relationships.
- Increased risk of having an accident.
With the flood of emails and requests for blends to help promote a better night’s sleep, I’m happy to say that not only is there an oil for that, but there are 14 oils that I love to recommend for promoting sleep. Many essential oils have the same properties as each other. These essential oils can be used to support many of the same body systems. Don’t be afraid to try an oil and then try a different one, or a different combination if you need to. Hopefully, this guide will help you find some new essential oils to help you sleep better.
HOW TO USE YOUR ESSENTIAL OILS FOR SLEEP
Before we talk specific oils, let’s talk about how we are going to use them to aid in sleeping. This way you can get going on using the beneficial oils and get off to sleepy time.
- Diffusing – Also known as aromatherapy. Just put a diffuser in your bedroom, or nearby like on a nightstand. You can add essential oils that will help you to relax and get more sleep. Put the diffuser blend into your diffuser of choice a few minutes before you get into bed. If you do this before getting into bed, your bedroom will be filled with aromatic goodness when you get into bed. Diffusing is using the essential oils aromatically. Most diffusers have an intermittent setting that you may use while you are sleeping. This feature will allow the diffuser to only diffuse for 15 minutes or so, then take a break for another hour. I love this feature because I know I will be benefiting from essential oils for many hours.
- Linen Spray – Making a linen spray to spray on your pillow and linens before bed can also help to relax and calm you when you climb into bed.
- Topically – Mix the essential oils you choose to use in a 10ml roller bottle (you can find our favorite ones here) and fill it with fractionated coconut oil (look at the end of the post for some recipes), or another carrier oil. Go ahead and keep this by your bed and roll it on your feet, your big toe, wrists and the back of your neck at bedtime.
- Bath – Along with topically, it can help to take a warm, relaxing bath before bed too.
BEST ESSENTIAL OILS FOR SLEEP
- Lavender – There is a reason that every baby product on the planet contains Lavender. Lavender is known for it’s relaxing and calming properties. Sometimes sleep can be hard to come by because of anxious feelings, too. Lavender is one of the best essential oils for sleep-promoting.
- Melissa – Melissa contains properties that help to relax and calm nerves. This essential oil is pretty expensive, so I would use it in a blend to help it go further. Either use it diffusing it, or in a roller bottle mixture.
- Vetiver – Vetiver has an earthy scent and can seem stiff to some. I like to mix it with Bergamot listed below to add that bright, fresh note. Although vetiver is excellent for many, I have been told by some that it can cause nightmares. Although it hasn’t happened to me, I do want make a note of the potential risk. Vetiver is one of the other more common essential oils for sleep.
- Cilantro – Although it might seem strange, this essential oil promotes a feeling of peacefulness. That sense of peacefulness will help calm and relax you and help you to sleep.
- Clary Sage – Clary Sage is an excellent oil for balancing, calmness, relaxation and is soothing.
- Petitgrain – Petitgrain essential oil can help to calm the nervous system, and ease feelings of tension.
- Sandalwood – Often diffused and used during yoga and meditation, this essential oil has an earthy scent and one that is familiar to many people. Sandalwood is a grounding essential oil and can help you feel balanced.
- Thyme – Although we often see thyme in recipes and using it in the kitchen, thyme is also ideal for promoting sleep. It also supports the respiratory system, which I love when I am going to bed.
- Bergamot – Bergamot has a bright, citrusy, uplifting aroma. Although citrus oils are bright and therefore uplifting, however, Bergamot is also calming and helps to ease anxious feelings. If anxious feelings are accounting for a rough nights sleep, give Bergamot a try.
- Ylang Ylang – This happens to be one of the favorite essential oils to the diffuser in our home at night. This essential oil is a lovely essential oil that has a floral scent, kind of like a lily. Ylang Ylang promotes peaceful feelings.
- Cedarwood – Cedarwood essential oil is another fabulous earthy smelling oil that is also a great calming essential oil. Cedarwood reminds me of being snuggled up by the fire, in a sweater!
- Roman Chamomile – We can’t leave Roman chamomile out when we are talking about essential oils for relaxation! It has soothing properties that will help you relax. It has a delicate, floral scent.
- Dream Catcher – is an interesting blend that protects from negative dreams. It will also help to unwind before bed especially when paired with Lavender.
- Peace & Calming (I and II) – I diffuse it in my two children’s rooms for naptime! They both used to wake up feisty and rowdy after a very short nap. With Peace & Calming, they generally take much longer naps and wake up playing and laughing. I’m one happy mama! I put 4–5 drops of Peace & Calming on the bottom of each foot before bed. I then inhale the oil through cupped hands after application, followed by a dousing on my temples, crown, and third eye with Dream Catcher. This is my bedtime regimen.
These are some wonderful essential oils to help promote sleep. Please keep in mind that you can use each oil individually, or you can make a blend.
ESSENTIAL OIL BLENDS FOR SLEEP
Here are a few recipes for essential oils, that help promote sleep. There are two ways you can use these combinations: the first way is to put the recipe into a diffuser and enjoy your essential oils aromatically and the second way is to make the recipes up into a roller bottle and apply topically. To apply topically, use the oil blend on your pressure points in your feet, behind your neck, shoulders, and on your temples. These are some of the best essential oils for sleep, by blends.
- 2 drops each of Lavender, Frankincense, Cedarwood, and Bergamot.
- 2 drops each of Lavender, Vetiver, Frankincense
- 3 drops each of Lavender and Vetiver
- 3 drops each of Bergamot and Lavender
- 2 drops each of Peace & Calming and Dream Catcher
- 2 drops each of Roman Chamomile, Bergamot, Frankincense
- 3 drops each of Dream Catcher, Lavender, Cedarwood & Vetiver (currently my favorite diffuser recipe)
FURTHER CONSIDERATIONS TO HELP PROMOTE SLEEP
Sometimes we all need even a little extra help when it comes to sleep. Try to keep these tips in mind when you need to relax and try to get some rest.
- PHONES OFF 1 HOUR BEFORE BED – It has been recommended to turn our cell phones off and stop being over-stimulated with social media at least 1 hour before going to bed. Turing my phone off an hour before bed is a hard one for me, as we are often working until it is time for bed. I am going to try harder to make this a habit in our home. This also includes any other electronics: tablets, laptops, TV, etc…
- KEEPING A CONSISTENT BEDTIME – When we keep a regular bedtime, it helps our bodies adjust, and our bodies seem to know when it is time to unwind and go to bed. That means kids in bed by 730-8PM, we follow shortly after!
- WHITE NOISE – Some people prefer to go to sleep with some white noise or some soft, relaxing music. White noise can especially be beneficial if you live on a busy street, or if you have family members that will be coming/going while you are trying to sleep.
- TAKE A LAVENDER SALT BATH – Take a lavender bath before bed and see just how relaxing it can be. Our recipe is mixed with Epsom salts to promote muscle relaxation. The combination of Lavender and salts further helps to improve sleep.
Have you tried any of these essential oils to help you sleep? What do you think are the best essential oils for sleep?
This guide has not been evaluated by the FDA. This guide is not meant to diagnose, cure, or prevent disease and illness. This is not a substitute for medical advice. Please consult your physician for any health concerns, diseases or illnesses.