5 Best Essential Oils to Sleep Soundly
If you have trouble falling asleep or staying asleep, you’re not alone. According to sleepeducation.org, “10% of Americans have a chronic insomnia disorder”. Sleeping pills and sedatives are not a good solution. Many are dangerous because they’re addictive or come with serious side effects. But we’ve got a natural and effective alternative to sleeping pills for you. Here are the best essential oils to sleep soundly.
We’re starting out with one of the top essential oils to sleep soundly. It’s relaxing and calming. And the scent and gentle properties can be tolerated by most, including the elderly, children and even pets.
A study found that the lavender scent improved sleep quality in the test subjects. Researches concluded that lavender essential oil is an, “excellent natural remedy to treat insomnia and improve sleep quality.” To benefit, diffuse lavender essential oil in a diffuser. Or mix distilled water with a few drops of lavender essential oil in a glass spray bottle. Shake and spray on bedding and pillows to get the best benefits of lavender essential oils to sleep.
Have you ever felt exhausted after 8 hours of sleep? You probably tossed and turned all night and never got into the deeper, REM sleep cycle that helps you rest. Valerian essential oil is rich in the compound valerenic acid, which according to a study, helps people fall asleep easier and get into a deeper and more restorative sleep state.
Combine a few drops of valerian essential oil with a teaspoon of your favorite carrier oil like olive, almond or argan oil and massage the mixture on the bottoms of your feet an hour before you go to bed.
3. Sweet Marjoram
Sweet marjoram may be the unsung hero of essential oils to sleep. The oil’s sleep-inducing qualities are more effective than lavender’s. Sweet marjoram works by calming the nervous system. It not only aids in better sleep, but also helps lower blood pressure and soothe traumatic feelings like grief.
Mix sweet marjoram and lavender essential oils to sleep better. A study published in Nursing Standard found that, “a mixture of essential oils including lavender and sweet marjoram is shown to reduce sleep disturbance and improve overall well-being in older patients”.
Bergamot is a vibrant citrus fruit. Its scent can be uplifting yet is great for sleep. The Evidence-Based Complementary Alternative Medicine Journal found that bergamot essential oil is anti-anxiety and antidepressant. One of the side effects of depression is insomnia. In soothing anxiety and improving mood, sleep quality also improves.
Another study found that bergamot essential oil reduces cortisol (the hormone your body releases when you’re stressed) in saliva to enhance sleep.
Like valerian, bergamot essential oil enhances deeper, restorative sleep which will help you wake up feeling energized.
Cedar wood smells exotic and earthy. The essential oil is one of the most affordable available. Cedarwood supports the pineal gland responsible for creating and releasing melatonin, the body’s sleep hormone.
Apply a drop of cedar wood to the back of the neck or on the big toes of your feet, which is the location of the pineal gland in foot reflexology.
The Sleep Foundation found that 45% of Americans complain that poor sleep (or lack of it) affected their daily activities at least once in the last week. Using essential oils to sleep may not only improve your sleep quality but also your daily routine.
How To Use Essential Oils To Sleep
There are two effective ways to use essential oils to sleep better: aromatherapeutically or topically.
To diffuse essential oils through aromatherapy, mix one ounce of pure water in a glass spray bottle and add a few drops of essential oil. Shake the mixture well and spray your pillow and bedding. Or use a quality, cold mist diffuser that releases healing essential oils throughout the night.
To use essential oils for sleep topically, mix 1-3 drops of essential oil with a tablespoon of your favorite carrier oil like coconut, olive, almond or argan. Rub on the bottoms of your feet or the back of your neck or your wrists.
Essential oils are excellent for improving your sleep quality. The five essential oils for sleep above relax and soothe you so you may fall asleep faster. And once you’re asleep, they aid in keeping you in a deep, restorative sleep state so you awaken refreshed and energized the next day. Give one or two a try!