Insomnia is becoming one of the most common problems lately. Between running a business or managing to stay focused at your work, keeping up with an active lifestyle, and having children running around, sleep might not be a problem for some people. They are just exhausted, and they fall asleep the moment they put their head on a pillow.
However, for some people, stress is just too big to ignore. And stress leads to sleepless nights. In fact, sleep is an issue that comes up very frequently as a topic. The trick is finding the best remedy for your sleep problems. One of the solutions is using essential oils for sleep. But exactly which essential oils? That’s a topic that we’ll discuss today. Sometimes, finding the best oil will take a bit of time and you might need to experiment. But once you find the combination that works for you, sleep will never be the same. Here are some essential oils for sleep you can try.
It’s no surprise that lavender is at the top of the list, and I bet you’re not surprised. Lavender is a synonym for sleeping, as the essential oil is known for its relaxing and calming properties. Studies have shown that lavender is more than an old wives’ tale.
Studies focus on the aroma of lavender and how it helps sleep quality. Without going deep into the studies, let’s just say that lavender comes with an impressive punch in the sleep department.
You might have hard time getting used to the smell of vetiver. But once you do, you can never forget it. Distilled from the roots of the plant, vetiver essential oil has an earthy smell and scent. Similar to lavender, vetiver can help your brain shut off for the night. When you start using the oil, you can mix it with another essential oil until you get used to the smell. Or you can try it with a carrier oil.
Same as lavender, I’m willing to bet you’re not surprised to see this one on the list. Renowned for its calming, relaxing, and soothing properties, Roman chamomile can effectively help you with any stress. And it comes with a light, floral scent that will create a spa-like ambience in your home.
You might have a hard time pronouncing this essential oil. But there’s no denying it’s perfect for a good night’s sleep.
Think of it as a combination of floral and fruity scents that will put you to sleep instantly.
The only downside of bergamot is that you can’t apply it topically. Because it’s photosensitive, bergamot can make your skin sensitive to the sun. But if you follow the guidelines properly, bergamot is one of the best calming essential oils on the market. Unlike other citrus oils, bergamot doesn’t have a stimulating effect. Quite the opposite, actually. Some aromatherapy experts recommend bergamot when you need some emotional balance in your life.
This is one of the go-to essential oils for almost any problem. Frankincense is perfect for balancing your emotions and supporting healthy sleep. The oil helps you calm your mind, and allows your body to respond naturally to healing.
Speaking of the calming effect: if you have little children who are afraid of spiders (or something else), for example, just apply some of the frankincense oil. Simply put, if your mind won’t shut off, just reach for this oil.
This is one of those rich, woody oils.
The price tag is little higher than for other oils, but you will use it for a long time. Suffice to say, it’s worth investing in one bottle.
Most people think of marjoram as a spice/herb used for cooking. However, the benefits of marjoram go beyond cooking. This essential oil will help you get a restful, peaceful sleep. In addition, applying it topically will help your aching muscles and joints.
Another earthy and woody smell that you will frequently use. Whenever you need to calm yourself down after a busy day, cedarwood is the way to go. You can use it topically, and it blends perfectly with floral oils if you like a more potent mixture.
How to use essential oils for sleep
Now that we know about some of the essential oils for sleep, let’s talk about how you can use them as a remedy. There are two main ways you can use them. The first one is topical use, and the second is as an aromatherapy.
Topical use means applying essential oils for sleep on your skin. You can rub them on the back of your neck or on the bottom of the feet. These are two spots that are known to relieve stress. You need to dilute oils before using them topically. You can use any carrier oil, but sweet almond is one of the best.
If you use them as an aromatherapy treatment, you need to purchase an oil diffuser. There are many different diffusers, and you can check the reviews about them to find the one that’s best for you. Just add a few drops of any essential oil for sleep in the diffuser, some water for diluting, and then place the diffuser by your bedside. You will be dreaming in no time.
How to make your own DIY sleep remedy
All of the essential oils we talked about are great on their own. However, if you like mixtures, this is a potent remedy that is second to none. You will need:
- 20 drops of lavender
- 20 drops of bergamot
- 20 drops of cedarwood
- 20 drops of frankincense essential oil
- 1 diffuser
Combine all the oils into a dark-colored bottle, cap it, and shake well to blend. Add it to the diffuser, and follow the diffuser’s directions for adding water. Place in your bedroom before going to sleep.
Bonus tips for better sleep
If you really want to improve your sleep, don’t limit yourself only to essential oils. There are several changes in your lifestyle that will vastly improve your sleep quality.
- Stick to a healthy diet that is free of inflammation-causing foods. Foods that are high in carbs and processed sugar (like glucose) cause involuntary muscle movements during sleep, disrupting your sleep and rest. Never eat just before going to bed. However, if you’re really hungry, grab some yogurt or nuts. Both are slowly digested, allowing you to sleep calmly.
- Exercise regularly, but not too close to bedtime. When you work out, your metabolism speeds up. So, if you exercise around 20 minutes before going to bed, you won’t be able to fall asleep. That changes if your pre-bedtime exercise is yoga for calming down.
- Stick to a regular sleep schedule. Try to go to bed at approximately the same time every day. The rhythm will help your body regulate your internal clock.
- Make sure your bedroom is quiet, dark, and relaxing. Create the environment that helps you sleep.
- Ditch alcohol, caffeine, nicotine, and electronics. All of these disrupt your sleep. You can have a cup of coffee or a glass of alcohol, but just not too close to bedtime.