Essential Oils For Sleep
People who use essential oils know they have a wide range of uses in your life. Along with having an attractive scent, essential oils can help ease stress, help boost your memory and alertness, and help you deal with chronic conditions.
One common use of essential oils is to aid in sleep. Whether you need to fall asleep faster or stay asleep longer, essential oils can help.
How essential oils help you sleep
Essential oils are natural substances that elicit different responses based on the composition of the essential oil and how it works with the body’s natural systems to get results. Some essential oils work to calm anxiety so that the mind can relax and sleep better. Other essential oils clear the airways to reduce snoring and help you get a more restful sleep.
In addition, the repeated use of specific essential oils trains your mind and body to get the desired reaction. For example, if you frequently use lavender at bedtime to help you relax and go to sleep, you may find yourself feeling sleepy if you smell lavender, even if it’s not bedtime. This can be especially effective if you are using essential oils for sleep as well as to reduce stress and anxiety.
Essential oils for sleep
Many essential oils have multiple functions. That means there are many options for you to get sleep support using essential oils. Most of these oils can be used a number of ways, with recommendations for each one.
It is recommended that you test any oil on your skin before you apply it topically, especially if you are sensitive to oils. Here are six oils you can use to get a better night's sleep so you can have a great day.
Essential Oils For Sleep
1. Valerian Essential Oil
Valerian is a common herb for sleep. Along with the essential oil, many people take Valerian root as an herbal supplement to promote healthy sleep patterns. Valerian root is also a common ingredient in herbal teas designed to help you sleep better.
In addition to helping you fall asleep faster, using Valerian root essential oil can help you sleep better so that you feel more refreshed when you wake up in the morning. If you want to use this essential oil to help you sleep, here’s what you can do:
- Apply the Valerian essential oil directly on the skin, such as on the bottoms of your feet, to help you fall asleep faster and sleep better at night.
- Mix the oil with a moisturizer and massage it into your skin.
- Mix the oil with a small amount of salt and tea tree in warm water for a relaxing foot soak. Soak your feet for about fifteen minutes before you get ready for bed.
- Add the oil to a diffuser to fill your room with the relaxing scent.
Along with Valerian, lavender is one of the top herbs used for relaxation and to aid in sleep. Lavender is often found in spa and bath products because of the stress and anxiety relief that comes from its lovely aroma.
Lavender oil can usually be applied directly to the skin, but if you are sensitive, be sure to test the oil first to be sure you don’t react to it. If you want to use this essential oil to help you sleep, here’s what you can do:
- Add lavender essential oil to your diffuser in your bedroom.
- Mix lavender oil into a spray to spritz your pillow and bed linens so you can relax and sleep well once you get into bed.
- Add lavender directly onto your skin, such as at your pulse points, to help relieve stress and relax before bedtime. Be sure to test lavender essential oil first if you are sensitive to oils.
- Add a few drops of lavender oil to a warm bath and take a soak before bed. It also works well with an epsom salt bath.
Chamomile is well-known for being relaxing and to help you sleep. Many people take chamomile supplements for sleep or drink chamomile tea to reduce stress and anxiety.
It is versatile in how it can be used and has a light, pleasant scent. If you want to use this essential oil to help you sleep, here’s what you can do:
- Mix the oil with epsom salts for a healing, relaxing bath. Or simply add the oil to your warm bath without epsom salts, if you want.
- Add the oil to a diffuser to spread the light scent throughout your room.
- Mix your chamomile essential oil into a spray and spritz your bed linens before you go to bed.
- Add some oil to steaming water and take five or ten deep breaths of the steam.
Bergamot is a citrus fruit found in Italy, which gives it a lovely, light scent. Even though it is a citrus, the essential oil doesn’t have the same invigorating effect as other citrus oils. Instead, bergamot is a good oil to help you sleep.
The oil slows your heart rate and reduces your blood pressure, which can help you relax and ease into sleep. If you have sensitive skin, be careful about applying bergamot to your skin. If you want to use this essential oil to help you sleep, here’s what you can do:
- Mix the oil into a spray to use as a room freshener or to spritz on your bed linens before bed.
- Add the oil to a warm bath and soak before you get ready for bed.
- Add the oil onto your skin while you’re showering so that the steam adds an aromatherapy effect.
- Mix the oil with a carrier oil or unscented moisturizer and massage it into your feet before bed.
- Add the oil to steaming water and inhale deeply for aromatherapy effects.
If you aren’t a fan of floral scents, cedarwood may be a good essential oil for your sleep. It has a woodsy scent that works as a sedative as well as to reduce your blood pressure and heart rate. Its effects can be a good way to relax before you settle in for the night.
Cedarwood is also effective for many other needs, including dry scalp, arthritis, eczema, as a bug repellent, and many other uses. If you want to use this essential oil to help you sleep, here’s what you can do:
- Add cedarwood essential oil to a diffuser in your bedroom to help you relax and fall asleep more easily.
- Mix cedarwood into a spray and spritz your pillow and bed linens so you can inhale the scent as you lay down to sleep.
- Add a carrier oil to use cedarwood directly on your skin to take advantage of some of its other healing benefits along with helping you sleep.
Ylang-ylang is frequently used to help people sleep because it works as a sedative. Its attractive scent can also help you ease stress and anxiety.
It is not recommended that you apply ylang-ylang oil directly to the skin. If you want to use this essential oil to help you sleep, here’s what you can do:
- Mix the ylang-ylang oil with a base oil like coconut or sweet almond oil to apply it as a topical. You can also mix it with a scent-free moisturizer cream to apply to your skin at the end of the day.
- Make the oil into a spray to use it as a room freshener. You can spray it throughout your room or on your bed linens to help you relax and get good sleep.
- Use a diffuser to spread the attractive aroma throughout your bedroom.
Essential oils to avoid before bedtime
While there are lots of oils that are effective to improve your sleep, there are also essential oils that can invigorate you or wake you up. It’s important to avoid these oils before bedtime so you can get better sleep.
- Citrus, like lemon and orange (except bergamot), which are invigorating to the min and body
- Eucalyptus, stimulates the body by cooling it, and refreshes the mind, causing it to wake up
- Peppermint, which is invigorating and has a scent that wakes you up
- Rosemary, which is a member of the mint family, is invigorating and will help wake you up
- Ginger, which has a stimulating effect on the body
These oils are good for invigorating you, boosting your energy, and getting you through a tough day. But if you use them too close to bedtime, you may find it harder to get to sleep, and your sleep may not be as restful as you’d like.
Good sleep is an essential part of a healthy life, and essential oils can help. Whether you spritz lavender on your pillow or soak in a chamomile bath before bed, finding essential oils that help you sleep will be a great addition to your bedtime routine.
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