The best essential oils for sleep

The best essential oils for sleep

More and more people are looking to improve their sleep naturally, since sometimes medical treatments with unnatural chemicals are too harsh. Fortunately, today, many scientific studies have already been carried out, and are still being done, on the effects of natural products on our sleep and health in general. Essential oils have been shown to be the most suitable, which can be used in different ways, such as inhalation, as well as taken directly. If you are thinking of starting to use them to combat insomnia or the little rest in your sleep hours, surely you want to know which are the best and how to use them.

In oneHOWTO we show you this list of 10 of the best essential oils for sleep, in addition to presenting studies on it.

The best relaxing scents for sleep according to scientific studies

Today there are already many studies carried out to know well what are the effects of essential oils on our body and focused, for example, on how they affect our sleep and rest. We currently know that these natural products act stimulating the parasympathetic nervous system, which is responsible for relaxation, in other aspects. Therefore, by stimulating this part of the nervous system, we can relax and sleep well.

We can find studies like this on the effect of inhaled essential oils on our sleep, performed by Angela S. Lillehei and Linda L. Halcon and called “A Systematic Review of the Effect of Inhaled Essential Oils on Sleep “[1], concludes that the inhalation of essential oils can be considered as part of the treatment for people with mild and medium sleep problems, as well as that lavender essential oil is the most used for it.

The aromas of essential oils, thanks to the microparticles they have and that manage to relax us, have been widely studied, and in fact continue to be studied, to treat problems of anxiety, stress and depression. In this other study by William N. Setzer and called “Essential oils and anxiolytic aromatherapy “[2] we can see that various oils have been used successfully in treatments for these types of problems and he mentions a list of the Top 10 Relaxing Essential Oils, which are used for sleep, anxiety, stress and depression. These are:

  • Lavender essential oil (Lavandula angustifolia).
  • Chamomile or chamomile essential oil (Anthemis nobilis).
  • Orange essential oil (Citrus sinensis).
  • Mandarin essential oil (Citrus reticulata).
  • Rose essential oil (Damascene rose).
  • Bergamot essential oil (Citrus aurantium).
  • Lemon essential oil (Citrus limon).
  • Sandalwood essential oil (Santalum album).
  • Esclarea essential oil (Clary sage),
  • Rose-scented geranium essential oil (Pelargonium spp.), which is a type of geranium.

So if you are looking to use the aromatherapy for deep sleep, the truth is that if your problem is between mild and medium, you will surely get a deep and restful sleep using these natural products, but if your insomnia problem is serious you will not notice great results if you use them alone, so it is always advisable to opinion of a doctor and complement the treatments.

Best Essential Oils for Sleep - Scientific Studies Best Relaxing Scents for Sleep

Lavender essential oil, one of the best essential oils to induce sleep

The lavender essential oil for sleep It is one of the first options for its relaxing aroma and its effectiveness. As we have indicated at the beginning, this is the most studied of all these natural products for its application in this type of nerve problems and insomnia.

For example, thanks to specific studies on this oil, such as this study by Phytotherapy Research called “Studies on the mode of action of the essential oil of Lavender Lavandula angustifolia P. Miller “[3] and made by M. Lis-Balchin and S. Hart, we can know the effects of lavender essential oil or Lavandula angustifolia, or other plants of the genus Lavandula, and we know that these are mainly due to linalool, which is a terpene component of many aromatic plants and is found in high levels in lavender. Among the main effects of inhaling lavender essential oil to sleep we find that it is very relaxing and also spasmolytic, which means that it calms or reduces spasms and even seizures, which occur in our muscles when we are nervous even without realizing it and that they prevent complete relaxation of the muscles and, therefore, make sleep difficult.

The best way to use lavender essential oil for sleep and getting a good rest is inhalation, not orally, which you can do in different ways:

  • Add between 15 and 30 drops of this natural product in a diffuser or air freshener placed in your room, turning it on at the end of the afternoon or at the beginning of the night, but always a good time before going to sleep.
  • Get a massage from mid-afternoon with a couple of drops of this essential oil mixed with a vegetable oil such as olive oil. Put a little olive oil in the palm of your hand and add the two drops of this essential to massage the area of ​​the chest, hands and arms or the upper back or shoulders, as they are the best parts for you to inhale better the aroma.

You can also consult this other oneHOWTO article in which we explain in detail How to use lavender to sleep.

Best Essential Oils for Sleep - Lavender essential oil, one of the best essential oils for inducing sleep

Chamomile essential oil for better sleep

As we have seen at the beginning, another of the best essential oils for sleep it is either chamomile or common or Roman chamomile (Anthemis nobilis). This natural product is one of the most recommended for people with restlessness and who at bedtime cannot put aside the thoughts that worry them. In addition, it is one of the most suitable for treating sleep problems in children, whether it is difficult for them to fall asleep or if they wake up many times throughout the night.

To relieve insomnia and fall asleep naturally, and also make this constant by avoiding getting up several times at night, you can use chamomile essential oil by inhalation in these ways:

  • Apply the oil by massaging your skin at night before going to bed. It is important that you do it in parts such as the shoulders, arms and chest.
  • Add 15-25 drops to your diffuser and place it in your room.
  • Smell the jar directly just as you go to sleep.

In this other article you can discover much more about chamomile oil: medicinal properties and uses.

Orange essential oil to sleep naturally

There are many properties of orange essential oil and, among them, its relaxing capacity stands out, whether the oil is made with sweet orange or bitter orange. Thus, this is one of the most recommended essential oils in aromatherapy to sleep in cases of hyperactivity, stress or anxiety.

For use orange essential oil to rest and sleep better From the moment you get into bed, you just have to decide if you want to take it orally or inhale it. These are the guidelines to follow:

  • Orally: Dilute 2 drops of orange essential oil in a little olive oil and take it in the morning, when it will begin to help you relax. and at night.
  • By inhalation: Add 10-20 drops to the diffuser in your resting place and turn it on in the evening, a few hours before going to sleep. It is equally effective applied to the skin in a massage, as well as applying a drop or two to each wrist.

Other oils made from citrus fruits have a similar effect, especially the tangerine essential oil.

Best Essential Oils for Sleep - Orange Essential Oil for Natural Sleep

This article is merely informative, at oneHOWTO we do not have the power to prescribe any medical treatment or make any type of diagnosis. We invite you to see a doctor in the case of presenting any type of condition or discomfort.

If you want to read more articles similar to The best essential oils for sleep, we recommend that you enter our Mental Health category.

References

  1. Angela S. Lillehei and Linda L. Halcon: A Systematic Review of the Effect of Inhaled Essential Oils on Sleep, The Journal of Alternative and Complementary Medicine 2014: https://www.liebertpub.com/doi/abs/10.1089/acm.2013.0311
  2. Wiliam N. Setzer: Essential oils and anxiolytic aromatherapy, Natural Product Communications 2009: https://europepmc.org/article/med/19831048
  3. M. Lis ‐ Balchin and S. Hart: Studies on the mode of action of the essential oil of LavenderLavandula angustifolia P. Miller), Phytotherapy Research 1999: https://onlinelibrary.wiley.com/doi/abs/10.1002/(SICI)1099-1573(199909)13:6%3C540::AID-PTR523%3E3.0.CO;2-I