WHAT ARE THE BEST ESSENTIAL OILS FOR SLEEP?
Choosing essential oils that enhance relaxation can help to make our body restful and ready for a night of better sleep. Essential oils have nice scents with which it can help improve the sleeping experience. Adding essential oils to your normal bedtime routine could help train one’s mind to successfully associate the scent of that oil with sleepiness. Lots of people prefer the use of essential oils due to being natural and with no common side effects compared to various sleep medications, which can cause daytime drowsiness or other severe health risks.
What are the best essential oils for sleep may you ask they are Lavender, vanilla, rose, geranium, Jasmine, sandalwood, citrus, Clary sage and Roman Chamomile.
Nevertheless, what are the best essential oils for sleep? The best essential oils for sleep are divided into 2 main categories:
- oils that drive away insomnia by making the mind to calm and reduce anxiety
- essential oils that reduce snoring & sleep apnea by helping to clear the airways.
Some essential oils are adaptogens, meaning they always adapt to whoever uses them, while they react differently to different persons. Though some oils have activating effects, such as lemongrass or energizing tangerine, and such should be avoided for sleep induction.
Moreover, some studies done so far have suggested that the use of essential oils before getting on the bed can help to subdue sleep problems.
Best Essential Oils and Descriptions for Sleep
Here is the list of essential oils and their descriptions, you can’t afford to read number 1
8) Lavender: This is a popular essential oil with a soothing scent, which has been over the time associated with the ability to ensure relaxation & sleep, and its use as naturally available remedies for anxiety. Lots of researches have shown that lavender possesses anxiety-reducing (anxiolytic) effects, and it helps to manage depression. This oil can also help to relieve pain, in place of pain relief medications. Besides, lavender has sedative effects, which makes one fall asleep. Various sleep-inducing properties of lavender have been shown to include increasing amounts of sleep, quality of sleep’s improvement, and elevation of daytime alertness, even in insomnia-patients.
7) Vanilla: Many people love the sweet scent of vanilla, and it’s known as an aid for relaxation as well as stress relief. Vanilla oil can impact sedative effects on your body. In the same vein, this oil can reduce restlessness and hyperactivity, reduce blood pressure, and silent the nervous system. It also functions to relieve depression and anxiety, combining the effect of relaxation and mood upliftment. Since the aroma of cookies baking often relaxes the mind, Vanilla’s scent might be worth trying for sleep.
6) Rose and Geranium: The scents of these 2 essential oils are similar, and both can alleviate stress and any anxiety. Valerian has been recommended by some sleep experts as an aromatherapeutic oil for sleep, while it can be consumed as a supplement. We rather recommend geranium or rose usage instead of Valerian which has a stinking smell.
5) Jasmine: This essential oil has a sweet smell, and it appears to possess effective sleep-promoting abilities. Research has shown that jasmine promotes sleep quality and reduces daytime alertness. A 2002 research has shown that jasmine provided all of the sleep benefits mentioned, likewise lowering anxiety, far better than lavender oil.
4) Sandalwood: This essential oil has a rich, earthy, woody scent, and a long history of its usage for relaxation and relief of anxiety. Scientific research has even indicated that sandalwood can effectively ease anxiety symptoms. It has also been shown that sandalwood can provide sedative effects while reducing wakefulness.
The way everyone reacts to the scent of oils is different. Sandalwood oil may offer sleep benefits to some users, while it may enhance the wakeful, attentive form of relaxation to others. If that’s how it makes you feel, then sandalwood is not right for your bedtime, rather you can make use of it in the daytime to feel relaxed & alerted.
3) Citrus: This group of essential oils can also be sleep-promoting or stimulating, depending on users’ reactions and the kind of citrus essential oil that’s used. Bergamot is one kind of orange that has the capability of relieving anxiety and improve the quality of sleep. Citrus oil may make some people fall asleep easily, while it may only induce relaxation in others, but not promoting their sleep. Whoever finds citrus scents stimulating should not use them before bedtime but consider using them in the daytime instead.
2) Clary Sage: Clary sage differs from regular sage, while it’s preferable for a night of better sleep, however, they are both related. Also, the research found that clary sage essential oils possess antidepressant effects on menopausal women.
1) Baby Sleep–Roman Chamomile Oil: Among other essential oils, this one reduces insomnia, subdue anxiety together with depression, and it can also reduce symptoms associated with colic. Roman chamomile oil is possibly the most effective traditional oil for promoting sleep in babies.
HOW TO USE THEM (ESSENTIAL OILS)
Here are provided simple guidelines for your essential oils for sleep:
- Add oil to your bath: This serves as a great way through which you can get many benefits of aromatherapy for relaxation & sleep, while you’ll at the same time take advantage of sleep-enhancing effects that soak possesses. Add some drops of the essential oil you like into your prepared bathwater, and time your soaking duration for ninety minutes to 1 hr before your sleeping time.
- Diffuser: Using diffusers help to disperse the air within your room with oil. This is done by adding water & oil in the amounts instructed by the oil manufacturer. Setup diffuser ninety minutes to 1 hr before your sleeping time.
- Make your mist: Combination of essential oil & water inside an atomizer or spray bottle can be done, which you can use to spray your room all around or apply a light mist unto the linens of your bed. However, it’s perfect to spray the underside of your usual pillow with the mist to prevent any form of skin irritation. Add 4-5 drops of your essential oil to every half cup of water or use lesser quantity in case the scent appears too strong. Do this about 30 minutes before sleep.
- Apply directly on the body: Various persons find the application of essential oils to certain body points soothing, such as the wrists or posterior part of the ears or using essential oils for light self-massage. Don’t apply undiluted essential oils on your skin because they are very concentrated and can resultantly irritate your skin. Better still, buy an already diluted essential oil or a mixture of your preferred essential oil and a carrier/vegetable oil for topical use. Apply the essential oils about 15 minutes before sleep.
While making use of essential oils, be attentive to the feeling the scents give you. This is because each person reacts differently to smells. The appropriate scents that will get you relaxed and sleepy are the ones you should go for. You may have to try out different oils before finding the right one for you.
A FEW RECIPES OF ESSENTIAL OILS FOR SLEEP
Peace and Calm Blend
3 drops from Lavender, tends to be soothing, have a calming effect, and perfect for fighting insomnia
2 drops from Sweet Marjoram calms the nervous system while preventing infections and boosting immunity.
Sleep agent 1
2 drops of marjoram
2 drops of Slim and Sassy
2 drops of lavender.
Clear the Air Blend
5 drops from Eucalyptus oil to help purify the available air and relax one’s mind
4 drops from Peppermint oil to open up the airways and help with congestion
4 drops from Lavender oil for the fresh aroma to effectively reduce one’s emotional stress & tension.
Sleep agent 2
3 drops of Serenity
3 drops of wild orange.
Sleep agent 3
2 drops of lavender
2 drops of sandalwood
2 drops of wild orange.
Sleep agent 4
4 drops of Peace
2 drops of wild orange.
Best Sleep Ever Blend
5 drops from Lavender oil to remove stress & tension
4 drops from Sweet Marjoram oil for a calm and a healthy function of the respiratory system
2 drops from sandalwood oil for aiding relief from stress & worry
2 drops from Eucalyptus oil to purify the air
1 drop from Frankincense oil.
Sleep agent 5
2 drops of vetiver
1 drop of sandalwood
3 drops of bergamot.
Sleep agent 6
2 drops of vetiver
3 drops of lavender
1 drop of ylang-ylang.
Sleep agent 7
3 drops of lavender
3 drops of Roman chamomile
CAUTIONS/RISKS FOR/OF USING THE ESSENTIAL OILS
- Generally, essential oils should be treated like artificial medications, harmful materials or supplements. Which means the practice of safety precautions when buying, storing, and using them.
- It’s very important to handle essential oils totally with caution. Before the application of these oils over large parts of the skin, ensure to perform a necessary patch test.
- Dilute the oil you choose and apply its mixture to one quarter-sized amount of the skin to perform a patch test. The interior part of your arm is a perfect area to do the test. Wait for 24 hours to see if there is the experience of any discomfort or irritation. If you do not experience such, you can apply that mixture on a larger area of your body, for it’s safe.
- You should not take in essential oils. For this may even cause severe side effects, like stomach upset and nausea. Children, nursing mothers, and pregnant women should be cautious when using any kind of essential oil.
Its crystal clear now that there are various available essential oils that people can use to enhance their sleep. Topically applying essential oils can be truly beneficial, since such oils will be able to permeate the skin because of their existing transdermal properties. Consequently, you will smell them with the help of your body’s olfactory nerve, and they will also enter the bloodstream faster. Importantly, if you are the type with sensitive skin or allergy, you should rather avoid topical applications generally or diffuse the oil instead with a particular carrier oil like natural coconut oil or olive oil.
Conclusively, children should prevent topical use of essential oils, but apply a more diluted quantity than that of adults.