July 29, 2024
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3.5 MIN READ
Essential oils for sleep, a gentle guide to better rest
Sleep affects everything, from how we think and feel to how well we cope with stress. For many people, it’s not the body that struggles to rest, but the mind. Racing thoughts, tension, or that familiar feeling of being unable to fully switch off at night can make it hard to fall asleep, or stay asleep.
For many people, creating a calmer bedtime routine can make a real difference. Essential oils offer a gentle, sensory way to support better sleep, helping the body and mind ease into rest naturally.
Key takeaways
- Sleep supports emotional balance, mental clarity, and physical wellbeing
- Stress and anxiety are common causes of poor sleep
- Essential oils can gently support relaxation and bedtime routines
- Lavender, chamomile, and clary sage are popular oils for sleep
- Using oils consistently can help signal to the body that it’s time to rest
Why essential oils can help you sleep
Essential oils are aromatic compounds extracted from plants, valued in aromatherapy for their ability to influence mood, relaxation, and emotional state through scent.
Sleep difficulties are often linked to an overactive nervous system, especially when stress, anxiety, or emotional overload make it hard to unwind. Certain essential oils are traditionally used to encourage relaxation, helping the body move out of “alert mode” and into a calmer, more restful state.
Rather than forcing sleep, aromatherapy works by supporting the conditions that make rest more likely, quietening the mind, slowing the breath, and creating a sense of safety and calm at bedtime.
How calming scents support relaxation
When inhaled, aroma molecules interact with the limbic system, the part of the brain involved in emotion and memory. This is why familiar, soothing scents can feel instantly comforting and why using the same aroma each evening can become a powerful sleep cue over time.
Which essential oils are good for sleep?
These essential oils are commonly used in aromatherapy for sleep and relaxation. Individual responses vary, so it’s always best to start gently and notice how your body responds.
Lavender
Lavender is one of the most well-known essential oils for sleep. Its soft, floral, and herbal aroma is traditionally used to support relaxation and emotional balance. It’s often chosen for stress, anxiety, agitation, and difficulty falling asleep.
Clary sage
With a warm, slightly sweet herbal scent, clary sage is valued for its calming and grounding qualities. It’s commonly used when stress, emotional tension, or hormonal shifts contribute to poor sleep.
Roman chamomile
Gentle and comforting, roman chamomile has a soft, fruity aroma often compared to apples. It’s traditionally used to soothe restlessness, nervous tension, and bedtime anxiety, making it a popular choice for sleep routines.
Vetiver
Earthy, woody, and deeply grounding, vetiver is often described as an “anchor” oil. It’s commonly used when sleep is disrupted by emotional overwhelm, hypersensitivity, or an overactive mind.
Mandarin
Sweet and citrusy, mandarin essential oil has a soft, uplifting aroma that also supports relaxation. It’s frequently used for nervous tension, restlessness, and difficulty switching off at night.
Frankincense
Frankincense has a warm, resinous aroma with subtle citrus notes. It’s often used to encourage slow, deep breathing and a sense of inner calm, making it a beautiful choice for evening rituals and meditation before bed.
Neroli
Distilled from orange blossom, neroli has a rich floral and citrus scent. It’s traditionally used for emotional support, especially during periods of anxiety, shock, or restlessness that interfere with sleep.
Petitgrain
Fresh, green, and lightly floral, petitgrain is often used to ease mental strain and nervous tension. It’s a popular choice when sleep is affected by an overthinking or busy mind.
Ylang ylang
Sweet and intensely floral, ylang ylang is known for its deeply relaxing qualities. Some people find it very calming, while others may find the scent too strong, so it’s best used sparingly or blended with softer oils.
How to use essential oils for sleep
Creating a consistent bedtime ritual using essential oils can help signal to your body that it’s time to wind down.
1. Aromatherapy diffuser
Add a few drops of essential oil to a diffuser and allow the scent to gently fill your bedroom. This works well as part of an evening routine, around 30 minutes before bed.
2. Aromatherapy bath
If you enjoy using essential oils in the bath, it’s important to use them safely. Essential oils should always be diluted before being added to bathwater, or used in a pre-blended bath oil. You can read more about using aromatherapy bath oils safely in my bath oil safety guide.
3. Drops on your pillow
Place one or two drops of essential oil on the corner of your pillow or bedding, away from direct contact with your face, to avoid irritation.
4. Dry inhalation
Add a drop of essential oil to a tissue or cotton pad and inhale gently. Keep it away from the skin during use.
How to choose high-quality essential oils
The quality of an essential oil matters for both safety and effectiveness. Reputable suppliers should clearly provide:
- The common and botanical name
- Country of origin
- Batch number and use-by date
- A certificate of purity on request
For example, lavender oil is sometimes diluted or blended with synthetic fragrance, so choosing transparent, trusted sources helps ensure you’re getting the benefits you expect.
Try aromatherapy-infused skincare as part of your bedtime ritual
Some people enjoy weaving aromatherapy into their skincare routine at night, turning cleansing and moisturising into a quieter moment at the end of the day, rather than something to rush through. When used mindfully, scent can help signal that it’s time to slow down and prepare for rest.
Amaranthine’s face oil is blended with essential oils traditionally used to support relaxation, including frankincense and lavender. Alongside nourishing plant oils, it’s designed to be used as part of a simple, calming bedtime ritual, offering both skin care and a moment of calm before sleep.
“I really look forward to using this amazing oil at bedtime. I also think it helps me to fall asleep quickly.” – Susan C
“I love putting this on just before bed, it feels so nice on the skin, and the smell is lovely and calming, so great for sleeping.” – Kieron
A gentle way to support better sleep
Essential oils won’t fix sleep overnight, but when used consistently, they can become a gentle, supportive part of a calming bedtime routine. By creating space to slow down, breathe, and unwind, aromatherapy can help prepare both mind and body for rest.
If anxiety or a busy mind tends to disrupt your sleep, you may also find this guide on essential oils for anxiety helpful.
References
Aromatherapy Scotland Clinical Aromatherapy Diploma course notes.
Enhancing Sleep Quality through Aromatherapy: Updating the Therapeutic Benefits of Essential Oils.
Our products mentioned in this article
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Sarah Rueger
About the author
Sarah is the founder of certified palm oil free natural skincare brand Amaranthine. She is a qualified organic skincare formulator and has diplomas in Beauty Therapy and Clinical Aromatherapy.
