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Using Aromatherapy for Better Sleep

— by Stearns & Foster on Aug 12, 2021

We’re all familiar with a few tips and trends to help us get better sleep— putting your phone down, going to bed earlier, avoiding those late-night snacks— but there’s one tip we’re loving in particular: Aromatherapy. Historically, essential oils have been known for their aided treatment in headaches, colds, and more. More recently, we’ve discovered just how versatile these oils can be. Aromatherapy is a simple, natural way to induce a soothing and restful sleep experience. Studies have shown that using oils can help us relax to fall asleep more quickly and even sleep more deeply throughout the night. Many oils are multi-purposeful, so find out how to add a little relaxation to your sleep routine so you can wake up refreshed, full of energy, and ready to take on another day.

Flowers and a candle on a wooden side table next to a bed with a white comforter.png

Our favorite essential oils for getting the best rest:

Lavender

The most popular essential oil when it comes to sleep enhancement, lavender is known to help induce relaxation and calmness. Lavender oil has a floral aroma and can be used topically or aromatically. With a powerful scent, a little goes a long way here.

Cedarwood

We often see cedarwood in shower products or candles, providing a warm and sweet earthy scent. But this oil, apart from promoting healthy skin and hair, can assist in reducing adrenaline. Having trouble falling or staying asleep? Give cedarwood a try. We love using this cozy aroma around the fall and winter seasons.

Roman Chamomile

Tea connoisseurs won’t be shocked to see chamomile on this Calming List. Known to help provide stress and tension relief, this strong, crisp, and herbaceous scent is a great option to incorporate into your bedtime routine—either as an oil or in a warm cup of tea.

Ylang-Ylang

Need help falling asleep faster? Ylang-ylang may help reduce anxiety and stress so you can find inner peace as your drift off. The sweet floral scent will help soothe the mind, boost your mood, and help you wake up feeling refreshed and ready to start the day.

Bergamot

While bergamot is part of the citrus family, this is not your typical citrus oil. Forget all the energetic benefits of most citrus oils— bergamot is a calming oil that can help you ease into serene slumber.

How to use essential oils for sleep

Generally, the most popular practices to reap the benefits of essential oils are inhalation and topical use. Here are a few ways we like to incorporate essential oils into our nighttime routine:

Inhalation

  • Diffusion: Add a few drops of your favorite oil or oil combination to your diffuser and place it on your nightstand. We recommend using the diffuser 30 minutes to an hour prior to bedtime in order to set the atmosphere prior to cozying into bed.
  • Evaporation: Looking for the inhalation benefits like a diffuser without losing space on your nightstand? Try adding 2-4 drops of oil to a cotton ball or tissue and placing them in various locations around your room. The oil will evaporate slowly, providing a soothing experience.
  • Misting: Create a convenient spritz option with your favorite oils! Add 10-15 drops of oil to a spray bottle with one ounce of water and shake. You can mist this mixture on pillows or linens to enhance your sleep experience. This also creates the perfect deodorizer for any room!

Topical Use

  • Bathing: Relax and unwind from the day by taking a bath before bedtime. Adding oils like lavender and chamomile, with milk or honey into your bath water can take your relaxation to the next level.
  • Massage: Adding oils to your nighttime routine can really set the tone for your sleep ahead. Try combining oils with an unscented body lotion to jumpstart your relaxation.

It’s best to purchase and store oils in a dark glass bottle. Talk to your doctor before incorporating oils into your daily routine.

Our favorite essential oil blends to diffuse:

Rest and Relax Blend

2 drops Roman Chamomile

2 drops Cedarwood

1 drop Lavender

Bedtime Blend

4 drops Bergamot

3 drops Lavender

Sweet Dreams Blend

3 drops Ylang-Ylang

2 drops Lavender

1 drop Roman Chamomile

There’s no better time to treat yourself and take your bedtime routine to the next level. Discover how aromatherapy can make a difference in your sleep and your overall health.

Sources:

Forbes

One Essential Community

Healthline

The Good Trade

Young Living

Dunwoody Sleep Therapy

Canyon Ranch

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