Do you have trouble sleeping at night? Are you constantly tossing and turning, or waking up in the middle of the night? If so, you’re not alone. Insomnia is a common problem that many people struggle with.
Fortunately, there are some natural ways you can help improve your sleep. One solution is to use essential oils for insomnia. Essential oils can be a great way to relax and unwind before bed, and some oils have properties that can help promote sleep.
In this post, we’ll discuss the best essential oils for insomnia and how to use them safely and effectively. We’ll also share some tips on how to beat insomnia naturally, without taking extra medication! So, if you’re looking for a natural way to get better sleep, keep reading!
What is Insomnia?
Insomnia affects about 35% of adults.
What Can Cause Insomnia?
Many different things can cause insomnia! Here are a few.
Changes to Your Sleeping Environment
If your insomnia has occurred suddenly, it could be due to a change to your sleeping environment, though not always! But it’s best to check if conditions have changed. If you live in an apartment, do you have new noisy neighbors? Has your lighting situation changed? What about a change in temperature? These can have a drastic effect on your sleeping patterns.
People often overlook the impact stress can have on their lives! According to the Anxiety and Depression Association of America, “stress and anxiety may cause sleeping problems.” Using essential oils that help with stress can aid in better sleep!
No one likes being sick. And sometimes, the discomfort can keep us awake, even though we know we need the rest! Depending on your ailment, I have articles HERE for essential oil remedies!
Other Reasons you can have trouble sleeping
• Caffeine consumption after 4pm (including tea!)
• Digestive discomfort (don’t eat bothersome foods, or eat too late)
• Drinking too much fluid before bedtime
• Electronics in your bedroom that give off light or EMFs
• Late night reading
• Stale air (crack a window for good ventilation)
• Stress and worry
• Working late and other overstimulation before bed
11 Best Essential Oils for Insomnia
Here are the best essential oils for insomnia for a restful night’s sleep!
Studies show that Bergamot essential oil can improve sleep quality. Cotton balls infused with a combination of lavender, bergamot, and ylang ylang or a placebo were placed by the bedside of the subject in the trial. Sleep quality proved to be better in those near the essential oil infused cotton balls.
Bergamot helps prepare the body for rest because it is calming and can reduce stress and anxiety.
Are you addicted to woody scents? Incorporating cedarwood essential oil should top the list if you’re looking to improve sleep quality! Unlike other essential oils, this one offers sedative effects, thanks to its main component, Cedrol. This compound is known to activate the parasympathetic nerve system of an individual.
Frankincense oil is a fragrant essential oil that is extracted from the resin of the Boswellia tree. The oil has a woodsy aroma and is often used in aromatherapy to promote relaxation and better sleep.
A very popular oil to use in meditation, Frankincense can slow down racing thoughts in the mind by helping your breathing slow down. Your entire body will go into a state of relaxation allowing you to fall asleep!
Lavender oil is a type of essential oil that is extracted from the lavender flower. The oil has a sweet, floral scent and is often used in aromatherapy. Lavender oil is also known for its calming effects and can be used to help relieve stress and anxiety.
Lavender oil is one of the most popular essential oils for insomnia. The oil can help to promote relaxation and calm the nerves. Lavender oil is also known to have a soothing effect on the body and can be helpful in relieving muscle tension.
Marjoram is an essential oil that comes from the herb of the same name. It has a sweet, woodsy smell and is often used in aromatherapy. Marjoram oil is said to have calming effects and can be used to help relieve insomnia. This is a great oil to use if you have issues staying asleep. It’ll help you get to sleep and stay there throughout the night!
Roman chamomile oil is a type of essential oil that comes from the flowers of the roman chamomile plant. The oil has a sweet, herbaceous aroma and is often used to calm and relax the mind and body. It can be used to help relieve stress, anxiety, and insomnia. Roman chamomile oil is thought to have sedative and hypnotic properties that can aid in better sleep. The oil is also believed to help reduce inflammation, pain, and muscle spasms.
Sandalwood oil is a popular essential oil that is extracted from the sandalwood tree. The oil has a woodsy smell and is often used in aromatherapy to promote relaxation and better sleep.
Sandalwood oil contains compounds that have been shown to be effective in promoting sleep. One study showed that inhaling sandalwood oil increased sleep time and improved sleep quality in people with insomnia.
The compounds in sandalwood oil are thought to work by binding to receptors in the brain that promote relaxation. This can help to reduce anxiety and improve sleep.
Sweet orange essential oil is a type of essential oil that is extracted from the peels of oranges. It has a sweet, citrusy scent and is often used in aromatherapy to promote relaxation and better sleep. The oil comes from cold-pressed oranges and contains high levels of antioxidants, which can help protect the body against free radicals. It also has anti-inflammatory and antispasmodic properties, which can help to relieve muscle tension and pain. Sweet orange essential oil is a safe, natural way to improve sleep quality and promote relaxation.
Valerian is an essential oil that comes from the Valeriana officinalis plant. The oil is extracted from the roots of the plant and has a number of properties that can aid in better sleep. It is often used as a natural remedy for insomnia and other sleep-related issues.
A number of studies have shown that valerian essential oil can be effective in treating insomnia. In one study, 70% of participants reported improvements in their sleep quality after using the oil for four weeks. Another study found that valerian oil was more effective than a placebo in reducing the time it took to fall asleep and improving sleep quality.
Vetiver oil is a type of essential oil that comes from the Vetiveria zizanioides plant. This plant is native to India, and the essential oil is extracted from its roots. The oil has a number of beneficial properties, including being calming and relaxing. It can be used to help people fall asleep and get a good night’s sleep. Vetiver oil can also help to reduce anxiety and stress levels. The oil has a strong, earthy scent that some people find pleasant and relaxing.
The calming and relaxation properties of vetiver oil make it an excellent choice for those suffering from insomnia. The oil can help to ease the mind and body into a state of relaxation.
Ylang ylang is a type of essential oil that comes from the flower of the same name. The oil has a sweet, floral scent and is often used in aromatherapy to promote relaxation and better sleep.
Ylang Ylang is reported to have a calming effect on the heart. In one small study, it was shown that the inhalation of ylang ylang oil in a fragranced room for 20 minutes decreased heart rate and lowered blood pressure.
How to Use Essential Oils for Insomnia
Here are some Aroma blends I like to use!
Blend 1: Restful Night’s Sleep Master Blend
This makes a great aromatic blend!
- 5ml glass amber essential oil bottle
- 40 drops lavender
- 25 drops cedarwood
- 15 drops roman chamomile
- 10 drops vetiver
- 10 drops valerian
- Add the essential oils to the glass amber bottle.
- Rub the bottle in the palm of your hands to mix up.
- Let it sit in a cool, dark place for 2 to 3 days. It takes time for the oils to “synergize” with each other and create your new blend!
- When ready, use 15 drops in 100 ml of water in your diffuser!
Blend 2: Massage Blend
You can make a massage blend of use this in your diffuser.
- 5 drops lavender
- 5 drops sadalwood
- 2 drops geranium
- 2 drops ylang ylang
- 2 drops bergamot
- 2 drops vetiver
- 10 ml roller bottle
- 10 ml carrier oil (coconut)
- Add the essential oils to the roller bottle, followed by the carrier oil.
- Rub between your palms to thoroughly mix.
- Massage on to your temples and back of your neck.
- To diffuse, skip the carrier oil, and just drop into the diffuser and 100 ml of water.