If there’s one thing out there that we need– it’s sleep. Of course, if there’s one thing we don’t happen to get a lot of– it’s sleep. Thankfully, there are essential oils for sleep! But first, a few things about sleep you should know.
According to the Sleep Foundation, the majority of people don’t get the sleep needed in order to be healthy. For adults, the amount of sleep that should be reached is at least seven hours, preferably more. The CDC says that 35% of all adults in the US get much less than that.
While there are prescription medications available to those who struggle with sleep, many people prefer an all-natural solution. And that’s where essential oils come out to shine!
Here are some of our favorite essential oils for a better night’s sleep.
Lavender Essential Oil
Lavender essential oil has been studied many times for its effectiveness on sleepless nights. With origin from the Mediterranean that eventually made its way to the rest of Europe, lavender has been long cultivated for medicinal purposes.
When inhaled, lavender increases slow-wave sleep, which significantly relaxes muscles and lowers heart rates for a better night’s rest, the perfect recipe for feeling relaxed the next morning. Lavender addresses the parasympathetic nervous system, greatly decreasing stress and improving sleep in this aspect as well.
Chamomile Essential Oil
Tea lovers who are on a journey to find better sleep might recognize the name chamomile in chamomile essential oil. When it comes to better sleep, chamomile works by soothing the aroma, easing the mind into relaxation.
Anxiety affects many of our sleep, and getting rid of stress may be the first step to a restful night. Although less correlated with directly affecting nervous systems, chamomile works by increasing the hormone cortisol. Low cortisol levels have been linked to higher anxiety, so chamomile makes sure to keep the specific hormone elevated, leaving you more relaxed.
Cedarwood Essential Oil
Cedarwood essential oil is the best of both worlds. This essential oil is known to relieve stress as well as help you sleep with its sedative-like smell.
There are many different types of cedarwood essential oils, coming from different kinds of cedarwood trees. This essential oil perfumes the air with a woody, pine-like smell, reminiscent of a peaceful nature walk, or Christmas, which can be relaxing in its own way.
Jasmine Essential Oil
Jasmine essential oil, obtained from the white jasmine flowers people admire, is unique in that it can increase alertness and energy levels, even though it can calm as well. When inhaled by people, this essential oil has accomplished bringing along a more peaceful state of mind, resolving irritability in people too.
In a study on jasmine oil it’s been proven to affect moods by affecting the autonomic nervous system, leaving those who have inhaled the oil with a comparatively lower heart rate than before, leaving them ready for an easy sleep.
Valerian Essential Oil
Valerian essential oil is commonly used in nighttime teas, a good sign for those looking for an essential oil that can help with sleep. Valerian oil is relatively calming and has been a remedy since long ago.
Valerian oil is one that comes from a flower too, and attends to the business of a better night's sleep by balancing the hormones in your body.
Bergamot Essential Oil
Bergamot essential oil helps people prepare themselves for sleep by reducing blood pressure and heart rates in a similar way to lavender. This oil comes from a citrus plant, so the smell is calming to those who need help discarding stress before their bed time. Less stress is the result of the essential oil’s ability to help your dopamine and serotonin levels rise.
Although it cannot be applied directly to skin, this essential oil can be mixed with a carrier oil like coconut oil beforehand, or be applied to the air via aromatherapy.
Essential Oil Diffuser Recipes for Sleep
Diffuser recipes are helpful when getting the best essential oils together and into the air for the best sleep results. Here are a few to improve sleep and alleviate stress:
- 4 drops lavender
- 2 drops cedarwood
- 2 drops vetiver
Or
- 3 drops cedarwood
- 3 drops patchouli
- 2 drops Roman chamomile
Or
- 4 drops lavender
- 3 drops bergamot
- 1 drop ylang ylang
For those interested in roller application, essential oils can always be added to a carrier oil, like jojoba oil, and rolled onto pressure points for the same results. Diluted sprays work well when sprayed onto pillowcases and garner the same results.
If you're looking for a better sleep with an all-natural tag, essential oils are the way to the Land of Nod.
