Listen to an audio transcription of this post
Many people suffer from sleep problems—unfortunately, women in particular. Studies have shown that women actually need more sleep than men. But, women also have a significantly higher chance of having insomnia.
Women need more sleep for various reasons (we can partly thank our joyous hormonal fluctuations for this). But, are we actually getting the deep sleep we deserve?
If you're struggling with poor sleep quality but don't want to turn to a prescription sleep aid, there's good news. Essential oils may help, and they're safe. There are no adverse side effects, which are common with other sleep aids (unless you have a rare allergy).
Natural, pure essential oils for sleep have the ability to not only help improve sleep quality but also your quality of life. Because a well-rested queen is the happiest queen!
Quick History of Essential Oils for Sleep
People have used essential oils for centuries because of their many wellness benefits. Including promoting relaxation and inducing sleep.
The earliest evidence of essential oil use is from ancient Egypt, Persia, and India. At that time, most oils were used directly. They were usually created by putting leaves, roots, or flowers in oil. But in the golden age of Arab culture, a distillation method was developed.
By the 1500s, knowledge of this method was widespread in Europe. Many essential oils had become a specialty in apothecaries there. Some of which are still popular today (like rosemary, sage, cinnamon, myrrh, and cedarwood essential oil).
Creating a relaxing space can also help you get a better night's sleep!
How to Use Essential Oils for Sleep
Essential oils for sleep can be used in a variety of ways:
Diffusing essential oils. You can use an aromatherapy diffuser to spread a soothing scent throughout the room while you sleep. Some humidifiers are also able to diffuse essential oils.
Spraying essential oils. Although diffusers are great, you'll need to add essential oils and water by hand. Plus you have to clean the essential oil diffuser regularly. With a spray bottle and a quick spritz, you'll save time and effort—and instantly refresh your space.
Applying essential oils topically. You can apply a few drops of calming essential oil to the skin when mixed with a carrier oil (like olive, coconut, almond, or jojoba oil). Mixing the essential oils with a carrier oil will help you avoid potential skin irritation.
Blissy Sleep and Pillow Mists offer several luxurious, essential oil blends for sleep. Spritz a spray or two above your pillow and around the bedroom. Happy customers say the mist has a long-lasting, soothing scent and helps them relax!
Amazing Essential Oils for Sleep
The following is a list of certain essential oils with calming properties as well as other therapeutic benefits. They are commonly used to help improve sleep quality.
Read on to find out which essential oils can help you have a better night's sleep!
Lavender essential oil
Lavender oil is possibly the most calming essential oil. It's one of the most popular essential oils for sleep, as it promotes sleep and helps reduce anxiety.
Lavender essential oil is made from deliciously fragrant lavender. But it doesn't just have a soothing scent. The oil contains linalool, which can help calm the nervous system, allowing you to have a better night's sleep.
Lemongrass essential oil
Lemongrass has a bright citrus aroma that feels clean and refreshing. It can help heighten your senses, clear your mind, and reduce feelings of anxiousness, stress, or brain fog. Plus, it contains calming properties that help improve sleep.
Lemongrass oil also has benefits for the skin, making it a great addition to lotions and massage oils.
Eucalyptus essential oil
Eucalyptus oil has so many benefits and a cooling, soothing scent. It can help you relax, bring your mind to the present, invigorate the senses, and even help open nasal passages.
If you're under the weather, add eucalyptus essential oil to a warm bath to wind down while helping clear congestion.
You can hang dried eucalyptus from your showerhead for a spa-like feel with wellness benefits!
Jasmine essential oil
Jasmine oil has a beautiful floral aroma that can help uplift mood, enhance meditation, or even create a romantic atmosphere. It's an excellent addition to sleep diffuser blends. It also has beauty benefits for skin and hair, especially when used topically.
Bergamot essential oil
Bergamot essential oil has a sweet, fruity, and floral aroma. If you've ever enjoyed a cup of earl grey tea, then you've experienced bergamot oil!
This oil can help lessen anxiety, elevate your mood, and lower blood pressure. Studies have shown that when used during aromatherapy, bergamot oil significantly improves sleep quality.
Cedarwood essential oil
If you're a fan of earthy fragrances, then you'll love cedarwood oil. Its woody scent and warm aroma make it the perfect addition to your bedtime routine. Or even as an enhancement to your next yoga or meditation session. It also has antibacterial and antioxidant properties.
Cedarwood oil is perfect for sleep because it contains a compound called cedrol, which has a sedative effect. Your sleep quality can be improved even by simply inhaling cedarwood oil through aromatherapy.
Vetiver essential oil
Vetiver oil is one of the best essential oils for sleep. It's comprised of several sesquiterpenes (a type of terpene) which help promote relaxation and ground emotions. It has a bold, earthy fragrance, and also works well when included in essential oil diffuser blends for sleep.
Sandalwood essential oil
Sandalwood oil has a beautifully earthy, grounding aroma. It can help calm powerful emotions, enhance your mood, and relieve stress, promoting a better environment for a good night's sleep.
Sandalwood also has fabulous skin and hair benefits, including improving skin tone and complexion. It also helps your hair stay shiny and moisturized.
Roman chamomile essential oil
Roman chamomile essential oil is known to lessen anxiety, which is useful for improving sleep quality. It's great to use in a spray or diffuser (it has a mild and relaxing floral aroma), but you can also enjoy a cup of chamomile tea to reap its relaxing benefits.
German chamomile oil may also help reduce anxiety, but it's more often used for pain relief.
Having company over soon? Learn how to help create a relaxing sleep space for them, too!
Creating Essential Oil Blends for Sleep
Although some may overlap, each essential oil has different properties that are beneficial for both beauty and wellness. To create a customized sleep experience, try combining two to three essential oils for sleep, depending on your needs and fragrance preferences.
One way to do this is by blending your relaxing oils for sleep with a carrier oil, like jojoba oil, olive oil, coconut oil, or other oils.
You can also purchase a pre-made blend from a reputable essential oil brand. These can be used as bedtime diffuser blends, or you can use them as a spray to spritz around your bedroom.
Here are some of the best essential oils to combine to help you have a good night's sleep:
- Lavender and eucalyptus
- Jasmine and eucalyptus
- Lemongrass and eucalyptus
- Cedarwood, lavender, and Roman chamomile
If you're not the DIY type, you can purchase a ready-made spray, like Blissy's Sleep & Pillow Mist.
A Better Night's Sleep Made Easy
Blissy Sleep and Pillow Mists are amazing, essential oil blends for sleep that can help with reducing anxiety and improving sleep quality.
With a quick spritz above your pillow before bed, you'll sleep better while enjoying the wellness benefits of lavender, eucalyptus, and other essential oils.
Trying your own essential oil blend? Make your home smell fantastic with these tips!
- Pacheco, D. (2022, May 6). Do Women Need More Sleep Than Men? Sleep Foundation. https://www.sleepfoundation.org/women-sleep/do-women-need-more-sleep-than-men
- The Editors of Encyclopaedia Britannica. (2023, January 26). Essential oil | plant substance. Encyclopedia Britannica. https://www.britannica.com/topic/essential-oil
- Lee, M. K., Lim, S., Song, J. A., Kim, M. E., & Hur, M. H. (2017). The effects of aromatherapy essential oil inhalation on stress, sleep quality and immunity in healthy adults: Randomized controlled trial. European Journal of Integrative Medicine, 12, 79–86. https://doi.org/10.1016/j.eujim.2017.04.009
- Ryan, T. (2022, April 13). The Best Essential Oils for Sleep. Sleep Foundation. https://www.sleepfoundation.org/best-essential-oils-for-sleep
- Aromatherapy: Do Essential Oils Really Work? (2021, August 8). Johns Hopkins Medicine. https://www.hopkinsmedicine.org/health/wellness-and-prevention/aromatherapy-do-essential-oils-really-work
- Axe, D. J. C. (2022, January 28). 15 Carrier Oils for Essential Oils. Dr. Axe. https://draxe.com/essential-oils/carrier-oils-for-essential-oils/
- Kuroda, K., Inoue, N., Ito, Y., Kubota, K., Sugimoto, A., Kakuda, T., & Fushiki, T. (2005). Sedative effects of the jasmine tea odor and (R)-(−)-linalool, one of its major odor components, on autonomic nerve activity and mood states. European Journal of Applied Physiology, 95(2–3), 107–114. https://doi.org/10.1007/s00421-005-1402-8
- Linck, V., Da Silva, A., Figueiró, M., Caramão, E., Moreno, P., & Elisabetsky, E. (2010). Effects of inhaled Linalool in anxiety, social interaction and aggressive behavior in mice. Phytomedicine, 17(8–9), 679–683. https://doi.org/10.1016/j.phymed.2009.10.002
- Lemongrass Oil Uses and Benefits. (2017, May 3). doTERRA Essential Oils | dōTERRA Essential Oils. https://www.doterra.com/US/en/blog/spotlight-lemongrass-oil
- Eucalyptus Oil Uses and Benefits. (2017, May 3). doTERRA Essential Oils | dōTERRA Essential Oils. https://www.doterra.com/US/en/blog/spotlight-eucalyptus-oil
- Cleveland Clinic. (2022, October 12). 11 Essential Oils: Their Benefits and How To Use Them. Retrieved February 4, 2023, from https://health.clevelandclinic.org/essential-oils-101-do-they-work-how-do-you-use-them/
- Dayawansa, S., Umeno, K., Takakura, H., Hori, E., Tabuchi, E., Nagashima, Y., Oosu, H., Yada, Y., Suzuki, T., Ono, T., & Nishijo, H. (2003). Autonomic responses during inhalation of natural fragrance of “Cedrol” in humans. Autonomic Neuroscience, 108(1–2), 79–86. https://doi.org/10.1016/j.autneu.2003.08.002
- Vetiver Oil Uses and Benefits. (2017, May 3). doTERRA Essential Oils | dōTERRA Essential Oils. https://www.doterra.com/US/en/blog/spotlight-vetiver-oil
- sesquiterpene. (2023). In The Merriam-Webster.com Dictionary. https://www.merriam-webster.com/dictionary/sesquiterpene