Sleep is a crucial component of overall health. Lack of sleep not only affects you physically in being tired, but it also affects you mentally – brain fog, difficulty concentrating, and trouble making decisions – and emotionally – mood swings and irritability.
However, knowing you need sleep does not necessarily equal actually getting that sleep. Many people have trouble either falling asleep or staying asleep for various reasons.
One simple and proven way to naturally get more and better quality sleep is to use essential oils.
Lavender
Perhaps the most well-known essential oil or herb for sleep, lavender has been proven effective as a sleep aid. It tends to have a relaxing effect, calming anxious thoughts that can keep you awake and relieving physical and emotional stress.
Lavender is a very effective adaptogen, meaning it works in whatever way the body needs, so in certain people, it can actually have an energizing effect. If you try it a few times at night and feel energized each time, you may want to try a different essential oil for sleep, at least for the time being.
Roman Chamomile
Chamomile tea has long been a common natural remedy for sleep and anxiety, so it's no surprise that the essential oil can also help with sleep.
Ancient Romans used chamomile to give them clear minds and courage – their intention was for battle, but since overthinking and nervousness are enemies to sleep, it makes sense that chamomile's effects could be beneficial at bedtime.
It can also help with muscle tension and calm restless nerves.
Cedarwood
Cedarwood is known to stimulate the pineal gland to release melatonin, which is involved in the wake-sleep cycle and helps the body wind down after dark.
This oil also has calming effects and can reduce nervous tension, both of which could help you wind down and fall asleep more easily at night.
Vetiver
This essential oil has an interesting scent, but it is known in India as the "oil of tranquility." It is grounding and calming, reducing stress, easing nervousness, and promoting restful sleep.
Vetiver can also help with recovery from emotional trauma, so if that is a component behind your inability to sleep, Vetiver essential oil might give your bedtime routine a boost.
Palo Santo
You probably have not heard of Palo Santo essential oil for sleep, if you've heard of it at all. It's not the most well-known oil, but it is one of my personal favorites.
Palo Santo is perhaps most commonly known for its abilities to clear negative energy. It is often used as smudge sticks and burned to clear spaces, similar to white sage. If you feel yourself unable to sleep because of negative feelings and thoughts, you may find palo santo helpful.
The essential oil, distilled from heartwood of the dead trees, has sedative properties, as well as a calming, soothing scent.
How to Use Essential Oils for Sleep
The easiest way to use get the benefits of essential oils for sleep is through diffusing. Either an atomizing or ultrasonic diffuser by your bed will deliver the calming benefits of these oils as you fall asleep and for hours into the night, depending on your diffuser and its settings.
If you only have trouble initially falling asleep, you can set your diffuser for 30-60 minutes. However, if you tend to wake up in the middle of the night and have trouble falling asleep again, it may be best to set the diffuser to run all night, either continuously or intermittently.
If you can't have a diffuser by your bed for any reason – such as traveling – even smelling the oils straight from their bottles can yield the same benefit, though it won't have the lasting effect of a diffuser. Keep a bottle of your favorite oil by your bedside and just open it and inhale before you go to sleep and any time you wake during the night.
Topical application of essential oils gets the calming constituents into your body. There are several ways to apply oils, depending on your needs and preferences, including:
- Putting them on the bottoms of your feet where the skin is tough and pores are large (great for oils you don't enjoy the smell of)
- Creating a roller bottle with a custom blend of your favorite sleep oils
- Applying the oils on your neck, collarbones, or chest to get both the topical and aromatic benefits
Make sure to dilute the oils to your needs (using a fatty carrier oil like sweet almond, jojoba, or even olive oil) – more dilution for children, elderly, and sensitive skin. These five sleep oils are all pretty gentle and shouldn't cause any problems for most people, even if used neat (without dilution). However, without diluting them, the oils will also evaporate more rapidly from the skin, so it is best to use a carrier oil.
Also, feel free to combine these five oils or others you've found that help you. For example, if you experience restless muscles or nerves in your legs and also negative energy, you can use both Roman Chamomile and Palo Santo together. I usually use Lavender as a base for all sleep blends and add what I need to that.
A Note About Oil Quality and Sourcing
Not all essential oils or brands are created equally. Many of them are good for scent but have very little therapeutic value. The essential oils in pharmacies or big box stores probably aren't even good for that. If they're fragrance oils or have been combined with certain fillers, they could even harm you, so be careful.
While diffusing a scent-quality oil could calm you enough to help you sleep, if you really want the full benefits, it helps to consider the sourcing of the essential oils.
In my study of sourcing, growing practices, and distillation methods, I have chosen to use this brand.
If you choose to purchase oils there, too, enter the code SHAREYL to get 10% off your purchase.
If you want more tips for getting quality sleep, read 3 Tips to Transform Your Sleep.
0 Comments