In this post we explore aromatherapy and, more specifically, how to use it as a natural remedy for gaining greater relaxation and enabling more restful sleep. Discover how you can use 12 essential oils for sleep to achieve peace, calm and deep rejuvenating rest.
In today’s fast-paced world, the struggle for a restful night’s sleep has become a common concern for many. As more people seek natural remedies to combat insomnia and improve sleep quality, essential oils have emerged as a powerful ally.
Once relegated to the realm of alternative health practices, aromatherapy is now recognized and celebrated by modern medicine, with an increasing number of medical practitioners incorporating these fragrant plant extracts alongside mainstream treatment regimens.
The soothing properties of essential oils can provide a gentle yet effective complementary approach to enhancing sleep. In this blog post, we will explore 12 essential oils that can help you enhance your night time routine and promote restorative sleep. Join us as we look at the scientific benefit of each oil, and transform bedtimes into moments of serenity.
How To Use Essential Oils For Sleep?
Each of our 12 essential oils boasts distinct properties and chemical compositions, resulting in a unique chemical profile for each. This profile is influenced by the plant, its age and the part of the plant being used for extraction, e.g. leaf, flower, stems, bark or root. Consequently, each oil provides distinct and different support for sleep.
Essential oils are concentrated extracts from plants that contain compounds known as terpenes and phenolics, which have been shown to influence sleep quality in various ways. Different essential oils possess unique properties that work harmoniously with our body’s natural rhythms to promote relaxation, reduce anxiety, and create an optimal environment for sleep.
“The biochemical properties of essential oils, such as terpenes and phenolic compounds, interact with neurotransmitters and hormones,” says Dr. Eric Zielinski, Doctor of Chiropractic and Aromatherapy Researcher. Zielinski continues, “This interaction can modulate stress, pain, and inflammation, offering a holistic approach to health and wellness.”
For instance, lavender oil is renowned for its calming effects, often utilized in aromatherapy to reduce stress and anxiety. Studies have shown that simply inhaling lavender can lead to improved sleep quality, helping you to fall asleep faster and enjoy deeper sleep cycles.
Roman Chamomile oil offers a gentle sedative effect, further soothing the nervous system and helping to ease the racing thoughts that often keep us awake. While the sweet orange or bergamot oil possess unique mood-enhancing properties that not only alleviate stress but also help to reduce feelings of anxiety, making it easier to unwind.
Cedarwood oil engages with the limbic system, the part of our brain that controls emotions, promoting feelings of comfort and security conducive to sleep. While vetiver oil is known for its grounding and stabilizing properties, making it particularly effective if you are battling restlessness. It not only calms the mind but can also alleviate insomnia symptoms.
“When inhaled, essential oils stimulate the olfactory receptors, which send signals to the limbic system, the part of the brain involved in emotion, behavior, and long-term memory. This process explains why certain scents can trigger emotional and physiological responses.”
Robert Tisserand, Founder of The Tisserand Institute and Aromatherapy Expert
Frankincense helps create a serene environment through its warm, rich aroma, which can significantly enhance relaxation and a peaceful state as bedtime approaches. By integrating these essential oils into your nightly routine—whether through diffusion, topical application, or adding a few drops to your bedtime bath—you can tap into their unique properties to craft a personalized sleep experience that suits your needs. The result? A more tranquil mind, a relaxed body, and a night of restorative sleep that prepares you to face the day ahead.
The Science Behind The Aromas.
When we inhale the aromas from essential oils it induces a response reaction in our brain. This response reaction is one of relaxation. To put it simply, the aroma of the oil triggers our brain to send a message to the muscles of our body telling them it is time to rest.
“Essential oils contain volatile compounds that interact with the olfactory system when inhaled. These interactions can trigger neural responses that affect brain regions responsible for mood regulation and stress response, thereby impacting overall well-being.”
Dr. Alan R. Hirsch, Neurologist and Psychiatrist
Then as we relax the light of the day fades away and the dark of night triggers another chemical reaction in our body. In darkened environments our body produces melatonin. Melatonin is a hormone that helps regulate circadian rhythms and sleep. It’s sometimes called the “hormone of darkness” because it’s produced in response to the absence of light. It is the melatonin that relaxes us further and that allows us to feel tired, prompting the need for sleep. You can read more about melatonin production in our post about the science of sleep.
Another aspect to be aware of when using oils and aromas is that they have a cumulative effect. Meaning that if you achieve restful sleep through using a specific oil, or blend, you should continue to use it regularly. This enables the brain to form a positive association and strengthens its impact.
This positive association, or aromatic connection, forms a link between the aroma of the essential oils and the quality of sleep achieved. Over time your brain links this fragrance to achieving a good night’s sleep.
How Do You Know Which Aromatherapy Oils Are Right For You?
This is where you need to begin experimenting. Try all of the oils individually to begin. When you have identified those that help you relax, you can begin to blend them to see if this promotes better and deeper sleep. It is through your own use and practice, and eventually personal knowledge of their impact, that will allow you to determine the oils and blends that work for you.
There are around 300 commonly available types of essential oil. Many of these are help with relaxation. Our list of 12 is formed of those that have a scientifically proven evidence base for their selection.
All of our essential oils for sleep belong to three subgroups. These subgroups are calming, soothing and grounding. Each oil also has their own unique properties that bring about the relaxation response.
Multiple scientific research studies have been done on essential oils, such as Lavender, as well as Roman Chamomile and Neroli in order to test their effectiveness for sleep. The evidence is clear, it shows clearly that these 12 Essential Oils For Sleep work. However each of them have different effects and can be used in different ways.
We have discussed the way essential oils work, by forming a cumulative positive emotional response to the aroma. However to achieve maximum benefit you need to consider more than just the aroma. You also need to consider the method of application.
The methods that can be used for achieving sleep are inhalation, diffusion or topical. Dr. Jean Valnet, French Medical Doctor and Pioneer of Aromatherapy says is his book ‘The Practice of Aromatherapy’, “Essential oils are absorbed through the skin and respiratory system. Once introduced into the bloodstream, they interact with the body’s chemistry to produce therapeutic effects. This is why they are effective in treating a variety of physical and emotional ailments.”
Integrative Medicine Expert, Dr. Andrew Weil, says “Essential oils work through both inhalation and topical application. When inhaled, they can activate areas of the brain involved in emotion and stress. When applied to the skin, they can provide direct therapeutic effects to specific areas of concern.”
One research study shows that the chemical components of lavender essential oil enters the bloodstream within five minutes from applying the oil onto the skin.
Another study showed when massaging lavender essential oil into the skin the subject received double the benefit. Likely because you gain the calming and relaxing response reaction from the brain via inhalation and also from the organic compounds which are absorbed through the skin!
“Essential oils have small molecular structures that allow them to easily penetrate the skin and enter the bloodstream. Their natural anti-inflammatory and antimicrobial properties make them useful in treating skin conditions and promoting overall skin health.”
Dr. Joshua Zeichner, Dermatologist and Director of Cosmetic & Clinical Research in Dermatology at Mount Sinai Hospital
A 1992 research study showed that impact to be gained from essential oils applied topically were observed within 20 minutes. So lets now introduce you to the essential oils for sleep.
What Are The 12 Best Essential Oils For Sleep?
- Valerian
- Sweet Orange
- Roman Chamomile
- Lavender
- Juniper Berry
- Frankincense
- Angelica
- Melissa
- Vetiver
- Ylang Ylang
- Clary sage
- Cedarwood
Let’s discover more about each of them.
1. Valerian – Essential Oils For Sleep.
Valerian essential oil is one of the most mentioned of all the oils that help achieve sleep. This herb and its oil have been used for centuries to treat sleep disorders and help with emotional problems. Written records dating from the 17th century show Valerian being used for the treatment of insomnia.
Ancient civilizations prized Valerian, and some thought it to be a herb made from magic. This was due to the hypnotic qualities the herb induced. The oil is produced through distillation of the root of the plant. It has a unique fragrance which is both calming and grounding.
The oil is therapeutically classed as a calmative nervine with soporific and sedative effects. In plain language this means it is used to calm the nerves (calmative nervine) which induces drowsiness (soporific) and induces calm and promotes sleep (sedative).
Valerian essential oil can help us to fall asleep faster and improve the quality of our sleep. With deeper quality sleep we wake energized and ready for the day!
A randomized controlled trial and research study, published in the Journal of Clinical Sleep Medicine, verified the benefits of valerian oil, finding that it improved sleep quality and also enabled patients with chronic insomnia to fall asleep faster.
Effects of Valerian on Sleep Quality in Patients with Chronic Insomnia – Journal of Clinical Sleep Medicine (JCSM), 2020.
2. Sweet Orange.
One of the best essential oils for sleep is Sweet Orange due to its wonderfully peaceful aroma. Used via diffusion it fills the room with fragrance that promotes feelings of harmony, love and joy. Applied topically, and via diffusion, it promotes calm and brings about a deep sense of relaxation.
Sweet Orange has been shown to be especially helpful for sleep issues that stem from stress or depression. Some people think because citrus is known to be an uplifting and invigorating aroma that it may not be suitable for sleep. However the reality is we need to feel uplifted and positive to achieve quality sleep.
“Sweet orange essential oil is often overlooked, but it has potent mood-lifting and calming properties that harmonize both mental and physical tension, making it an excellent aid for sleep.”
Valerie Ann Worwood, Aromatherapy Expert and Author
This is why Sweet Orange is a favorite addition to many commercial essential oil sleep blends. It is because of its fresh and uplifting scent. I recommend adding Lavender to achieve a wonderful blended oil for achieving the positive mindset needed for excellent quality sleep.
3. Roman Chamomile.
There are many varieties of chamomile so for sleep make sure that you use the Roman variety! It is highly unique. It has a sweet and herby aroma which creates an atmosphere of calm and relaxation.
Roman Chamomile is one of the few essential oils for sleep that is recommended for all ages. It is safe to use around infants, children and the elderly. In fact it is the perfect oil for all the family. Used via diffusion it assists all ages to find rest, to relax and to sleep well.
Research shows Roman Chamomile to be effective in treating sleep disorders and for relieving stress and anxiety. Diffusion is an excellent method for this oil, as is adding 2 to 3 drops to a bowl of very hot water and inhaling the vapor in slow, deep breaths.
“Roman chamomile is especially effective in treating insomnia and sleep problems due to its mild sedative effects. A few drops in a diffuser can create a tranquil environment conducive to sleep.”
Dr. Josh Axe, Doctor of Natural Medicine and Clinical Nutritionist
Roman Chamomile is a calmative oil with sedative properties. It blends well with the others on our list. So if your lack of sleep is due to exhaustion, stress, anxiety, depression or even if you’re not sure of the reason, Roman Chamomile may help.
4. Lavender.
Lavender is by far the most popular of all the essential oils for sleep. It is excellent for relaxation and the oil I recommend for anyone new to aromatherapy and seeking help for sleep problems.
Lavender may be the most heavily researched of all our essential oils. Studies show lavender essential oil to have anxiolytic properties, meaning it inhibits anxiety. Other studies show it helps with the nervous system and aide depression.
Further research into Lavender and Rosemary essential oils show that they help us fall asleep due to their mild sedative properties. It is also an excellent oil for improving our quality of sleep and increasing the amount of sleep we achieve. This is also proven for those suffering from insomnia.
“Lavender essential oil is one of the most well-known and widely used essential oils for sleep. Its calming and relaxing properties help ease the mind and body, preparing you for a restful night’s sleep.”
Dr. Mehmet Oz, Cardiothoracic Surgeon and Television Personality
I recommend using it in an aromatherapy diffuser and as a topically applied massage oil. Lavender can be blended with all the other oils on this list.
5. Juniper Berry.
The aroma of juniper berries is known for having a positive impact on our emotional state. It can reduce the symptoms of both physical and emotional stress.
In many ancient civilizations Juniper Berry was prized as a natural anxiety remedy. It is one of the most effective essential oils for those dealing with internalized trauma and emotional pain. This is because, when inhaled, it is extremely effective at triggering a positive association relaxation response.
One research study focused on the effect of essential oils for those suffering with insomnia and who were already taking medication for their condition. The study used a blend of oils that included juniper berry, sandalwood, rose and orris.
The research shows that out of the 29 individuals in the study, 26 were able to reduce their medication when they used the essential oil blend at night. More impressively 12 out of the 29 were able to stop taking their insomnia medication altogether.
A study published in the Journal of Ethnopharmacology, 2014, revealed the positive effects of juniper berry aromatherapy for sleep quality and sleep duration during clinical trials carried out with healthy volunteers.
Assessing the Efficacy of Juniper Berry Oil in Enhancing Sleep Quality in Healthy Individuals
Use juniper berry via diffusion, add a few drops to your evening bath or apply it topically by dabbing a mix to your inner wrists. To apply topically it must be mixed with a carrier oil, recommended 2 drops of Juniper Berry and 15 drops carrier.
6. Frankincense.
Frankincense essential oil has properties that induce feelings of peace and promotes our physical relaxation.
The aroma of Frankincense is earthy and uplifting. It is wonderful for creating an atmosphere that feels safe and provides comfort. It allows you to engage with issues that may be troubling you, to collect your thoughts and release stored emotion no longer serving your needs.
Research by Mary Ann Liebert and published in the Journal of Palliative Medicine1The Effects of Frankincense and Myrrh Essential Oils on the Sleep Quality of Patients in Hospital Palliative Care – Journal of Palliative Medicine, 2019. notes improvements in sleep quality among palliative care patients who used aromatherapy with frankincense. The study highlighted its powerful calming effects.
“Integrating essential oils like frankincense and clary sage into your nightly routine can promote relaxation and improve sleep patterns. The aromatic compounds in these oils activate brain regions involved in calming the nervous system.”
Dr. Michael Breus, Clinical Psychologist and Sleep Specialist
It is an excellent choice for anyone whose sleep problems stem from worrying or those that have anxiety about the future. Frankincense is great for helping you determine your purpose, for use in your spiritual development and for prayer and meditation.
7. Angelica.
Angelica is known as the “Oil of Angels”. This is because of its properties that help to calm anxiety, restore happy memories and aide in achieving peaceful deep sleep.
Angelica oil has soothing qualities. This helps to relax physical tension and stress in the muscles. It is excellent for conditions of the nerves. It is a relaxant and a stimulant. This doesn’t mean it will keep you awake. The Angelica helps to sedate and relax nervous conditions while providing enough stimulation so you are able to keep yourself safe.
“Angelica oil helps alleviate insomnia and improve sleep cycles in menopausal women through its natural sedative properties.”
Angelica Essential Oil and Its Role in Managing Sleep Disorders in Women during Menopause – Phytotherapy Research, 2015.
Angelica essential oil has a relaxing effect on our body, our mind, and our nervous system. It is an excellent choice for anyone whose sleep issues arise from shock, depression, and anxiety.
8. Melissa.
Melissa, or lemon balm, essential oil is known as the “Elixir of Life”. The Melissa oil has herbaceous aromas with a sweet lemony scent. The aroma inspires joy and helps to create feelings of warmth and peace. It has hypnotic, calming properties that make it excellent for supporting those who suffer from insomnia.
“Clinical evidence highlights the efficacy of Melissa oil in reducing anxiety-related sleep disturbances, fostering a more restful sleep.”
The Therapeutic Effects of Melissa Officinalis on Sleep Disturbances in Mild-to-Moderate Anxiety Disorder Patients – Mediterranean Journal of Nutrition and Metabolism, 2017.
Melissa is wonderful used in an essential oil diffuser 20 minutes before bed to enhance relaxation and bring about feelings of drowsiness.
9. Vetiver.
Vetiver is a deeply relaxing essential oil that helps to promote deep sleep during times of nervous tension. It is known as the “oil of tranquility”. It has a strong, woody and earthy aroma and has been used for its holistic sleep enhancing properties for centuries.
When added as part of our night sleep routine, the Vetiver oil helps us to balance our nerves, reduces anxiety and restlessness and reduces issues related to insomnia. Blended with Lavender essential oils it is an excellent natural insomnia remedy. It is also very effective when blended with Clary Sage and Ylang Ylang.
“Inhalation of essential oils like vetiver can significantly reduce stress-induced sleep issues. Vetiver’s grounding and stabilizing qualities make it highly effective for those who struggle to turn off their thoughts before bedtime.”
Dr. Andrew Weil, Integrative Medicine Expert
10. Ylang Ylang.
Ylang Ylang is one of the most relaxing oils when diffused. It promotes deep, uninterrupted sleep because of its sedative effect on our nervous system. This essential oil has a deep floral aroma which helps reduce the impact that daily stress has on us. It also provides us with an environment of calm and peace.
Use Ylang Ylang individually or blend it with Vetiver to enjoy deep relaxing quality sleep.
“Essential oils can be powerful allies in the quest for better sleep. Oils such as valerian and ylang ylang have sedative properties that can help lower blood pressure and reduce stress, facilitating a deeper and more restorative sleep.”
Robert Tisserand, Founder of The Tisserand Institute
11. Clary Sage
Clary Sage is another known nervine (calming the nerves) and sedative and is one of my favorite essential oils for sleep. Traditionally this oil was used to enhance our ability to dream and to recall dreams. This essential oil contains naturally occurring sclareol which helps calm our nervous system in times of stress, depression and insomnia.
It is thought that the calming and relaxing properties may help us to gain a more healthy and positive attitude by balancing our emotions and quieting our mind. As a blend for restful sleep try diffusing Clary Sage with Lavender, Frankincense, and Sweet Orange.
“Clary sage oil reduces cortisol levels, thereby enhancing sleep quality in women dealing with high stress levels.”
Effects of Inhalation of Clary Sage Oil on Cortisol Levels and Sleep Quality in Women – Journal of Alternative and Complementary Medicine, 2016.
12. Cedarwood.
Cedarwood is one of the most comforting and grounding of the essential oils for sleep. It has an earthy woodsy aroma that is perfect used in a diffuser before bed. It is a proven sedative and research shows it helps decrease our heart rate and even lowers blood pressure.
Cedarwood boosts our serotonin levels. It does this by stimulating the pineal gland which transforms it and releases melatonin. This increased melatonin level is important for regulating and stabilizing our sleep pattern. The relaxing, calming and comforting properties are not the only benefit, as it is an anti-inflammatory, expectorant and antiseptic. This makes it excellent if cold, cough or flu is causing a lack of sleep.
“The sedative properties of Cedarwood can help improve sleep quality as well as reduce restlessness by triggering the release of serotonin in the brain. This is then converted into melatonin, which allows the body to drift into sound and peaceful sleep.”
Laura Garvin Gomez, Nikura
Use in a diffuser or in a carrier oil mix. Dap a couple of drops of Cedarwood mixed in carrier on your forehead, inner wrists or back of the neck at the base of skull.
Essential Oils For Sleep Application Methods.
Essential oils function by enhancing the body’s innate healing mechanisms. Whether reducing stress through olfactory pathways or providing antibacterial benefits through topical application, they work in harmony with the body’s natural processes. Used alone or in aromatherapy blends our 12 essential oils for sleep will have you relaxed and refreshed in no time.
1. Diffusion:
Probably the most well known, and arguably the easiest and most effective method. Just add a few drops of essentials or a blend to a diffuser half an hour before you go to bed.
2. Direct Inhalation:
Inhalation methods use the aromas of the essential oils for sleep
- Add 2 to 3 drops to a cotton ball and place inside your pillow case.
- You can place the drops directly onto your pillow. If you do this ensure you place the pillow with the applied side facing the mattress and you head on the clean side.
- Place 5 drops of essential oil to 20 drops carrier. Then add a few drops to your palms and rub them together. Breathe in the aroma while also benefiting from a topical application.
- Place some of the carrier oil mix directly behind your ears or inner wrists.
- Add to a bath. Adding a few drops of your favorite oil to a warm bath is a great way to get the relaxing and sleep promoting benefits of aromatherapy. Having a warm soak an hour before bed will also promote relaxation and can help us gain better sleep.
3. Topical:
Topical application is the use of oils on the skin. Usually topical applications are applied to areas known as trigger points. These are the soles of the feet, on the inside of the wrists, at the inside of the knees, behind the ears and the back of the neck at the base of the skull.
When applying topically you need ensure the essential oils are mixed with a good quality carrier such as Coconut, Almond, Jojoba, Olive, Avocado, Argan or Arnica oil.
Your topical blend should be at 2% dilution which is 2 drops of essential per tablespoon of carrier.
Always do a small skin patch test before using. Dap a drop or 2 on a small area of the inner wrist and leave for a couple of hours. Only use topically if no allergic reaction occurs.
4. Misting Spray:
This is a great way to achieve the relaxation of diffusion, without the diffuser!
- Add 20 drops of essential to a clean spray misting bottle.
- Add 1/2 cup fresh cold water.
- Replace the nozzle head, screw tight and shake well.
- Misting your room, and a light mist to your pillows, before you go to bed will help promote quality sleep.
- Ensure you shake the bottle well before each use.
Essential Oils For Sleep Blends.
The following essential oil blends are recommended for use within a diffuser. They have been shown to aide with relaxation and promote better sleep.
Blend #1 – Promote Restfulness.
To your diffuser add:
- 6 drops Lavender;
- 3 drops Frankincense;
- 3 drops Melissa;
- 3 drops Clary Sage.
Blend #2 – Ease Anxiety and Promote Calm.
To your diffuser add:
- 6 drops Juniper Berry
- 2 drops Lavender
- 2 drops Cedarwood
Blend #3 – For Deeper More Restful Sleep.
To a diffuser add:
- 4 drops Angelica
- 2 drops Vetiver
- 4 drops Roman Chamomile
- 2 drops Lavender
Blend #4 – Ease Anxiety And Calm Tensions.
Add to your diffuser:
- 6 drops Lavender
- 3 drops frankincense
- 3 drops Vetiver
Blend #5 – Peace And Calm For Longer Sleep.
To your diffuser add the following:
- 2 drops Ylang Ylang
- 1 drop Sweet Orange
- 2 drops Lavender
- 1 drop Cedarwood
- 1 drop Roman Chamomile
I hope our guide to essential oils as a complementary therapy will help you achieve a great night’s rest. You can also enhance relaxation, leading to better sleep by using mindfulness techniques. You can read about it in our post “The benefits of meditation for sleep“.
If you do try any of our 12 essential oils for sleep or the suggested blends please do let me know how they worked for you! Or if you have other suggestions that should be added to our list please add them to the comments section below or contact me directly.
References
- 1The Effects of Frankincense and Myrrh Essential Oils on the Sleep Quality of Patients in Hospital Palliative Care – Journal of Palliative Medicine, 2019.
