Do you struggle to get to sleep at night? You're not alone. In fact, insomnia is so common that The World Health Organisation has declared a sleep loss epidemic across industrialised nations and studies show that up to two thirds of adults occasionally experience insomnia*
If you’ve tried the usual sleep tips including avoiding caffeine in the afternoon, reducing screen time before bed and keep your bedroom cool yet still have trouble getting to sleep and you’re looking for remedies that truly work…. there’s another solution: enter essential oils – nature's gift for promoting relaxation and deep sleep. But do essential oils really work for sleep, and if so, which ones are the best? Let's explore…
Are Essential Oils Good for Sleep?
In a word, yes. Numerous studies have demonstrated the effectiveness of essential oils in improving both sleep quality and duration. Whether used individually or in combination, some essential oils can create a soothing bedtime ritual that signals to your body and mind that it's time to wind down.
Essential Oils for Sleep: A Natural Solution
Essential oils have been used for centuries to help with all manner of ailments, including sleep disturbance.
Which essential oils are best for sleep?
Four of the most effective essential oils for inducing sleep are lavender, chamomile, patchouli and neroli. Each of these hero oils has unique properties that contribute to their sleep-enhancing effects.
Lavender: Renowned for its calming scent, lavender essential oil has been scientifically proven to reduce anxiety and promote relaxation. Its soothing aroma helps lower heart rate and blood pressure, signalling to the body that it's time to unwind and prepare for sleep.
Chamomile: Often taken as a tea for its calming effects, chamomile essential oil contains compounds such as apigenin, which bind to receptors in the brain, promoting sleepiness and reducing insomnia symptoms. Its gentle fragrance can ease tension and help to quiet a restless mind.
Patchouli: With its earthy, musky aroma, patchouli essential oil has sedative properties that can help induce feelings of tranquility and promote a deeper, more restorative sleep. It's known to be particularly effective for those struggling with stress-related sleep disturbances.
Neroli: Derived from orange blossoms, neroli essential oil has a sweet, floral scent that uplifts the spirit and calms the nerves. Its stress-relieving properties make it an excellent choice for promoting relaxation and easing into a peaceful night's sleep.
Let's explore three simple ways to incorporate essential oils into your bedtime routine and drift off into dreamland.
1. A Relaxing Bath Before Bed
There's nothing quite as soothing as a hot bath before bedtime, especially when infused with salts and essential oils. But why does it work so well?
Here's the science: a warm bath raises your body temperature, so when you step out, your body cools down, signaling to your brain that it's time to sleep. Adding magnesium rich salts like Epsom salt, Himalayan and Dead Sea Salt to the mix can help relax muscles, lower blood pressure and ease tension, while carefully selected essential oils enhance the calming effect.
2. Reed Diffusers in the Bedroom
Reed diffusers are a convenient and effortless way to fill your bedroom with the relaxing scent of essential oils. Once set up they will disperse their aroma throughout the room for several weeks, ensuring a consistent and subtle fragrance that lingers in the air.
By using a reed diffuser containing sleep-inducing essential oils like lavender, chamomile and neroli, you will create a tranquil environment that primes your mind and body for sleep. The benefits of reed diffusers extend beyond bedtime preparation of course; used in other rooms they can also help alleviate stress and anxiety, promoting a sense of calm and well-being throughout the day.
3. Pillow Sprays for Sweet Dreams
Another simple and increasingly popular way to incorporate essential oils into your sleep routine is with a pillow spray. Simply spritzing a blend of relaxing essential oils onto your pillow or around the bedroom can have a profound impact on your ability to unwind and drift off to sleep.
Lavender, chamomile, patchouli and neroli are popular choices for pillow sprays due to their calming and sedative properties. These oils can help reduce anxiety, quiet a busy mind, and promote deep, restorative sleep.
Combining Essential Oils for Maximum Effectiveness
While each of these methods can be used on its own to promote better sleep, combining them can create a powerful sleep remedy that tackles insomnia from all angles. Start your evening with a relaxing bath infused with essential oils, then continue to enjoy the soothing scent with a reed diffuser in the bedroom. Then spritz your pillow with a sleep-inducing essential oil blend before settling in for the night.
Say goodbye to sleepless nights and hello to sweet dreams....
*WHO and the National Sleep Foundation