Getting a good night’s sleep is crucial in protecting your physical and mental health. Tossing and turning all night can be frustrating and leave you feeling fatigued and stressed the next day.
However, one out of every three American adults isn’t getting enough sleep to feel energized and productive when they wake up.
Luckily, if you have insomnia, there are plenty of natural ways to improve your sleep.
Aromatherapy is becoming an increasingly common tool for sleep and relaxation. Certain essential oils offer mental and physical benefits that can help you drift off at the end of the day.
So what are the best essential oils for sleep and relaxation?
Whether it’s anxiety and stress that keeps you up at night or you find that your body just can’t relax before bed, there’s an essential oil that can help.
In this guide, you can find seven essential oils that can treat insomnia and get you the good night’s sleep you need.
Best Essential Oils For Sleep
So which essential oils are best for sleep?
Here are seven of the best essential oils to help you rest and relax at the end of a long day.
Lavender oil is one of the most popular essential oils used to improve sleep. Its soothing floral scent and relaxation effects make it a go-to choice for anyone experiencing insomnia.
Many studies show that lavender has significant calming qualities that make it an ideal essential oil for treating symptoms of anxiety and other related conditions. It can also help calm the nervous system and decrease blood pressure and heart rate, contributing to a more calm and relaxed state.
Lavender oil can also have a direct sedative impact. It not only improves sleep practices and quality of sleep but allows you to feel more refreshed and energized the next day.
While chamomile tea is widely known for its calming effect, chamomile oil is also one of the best essential oils for sleep and anxiety.
Stress and anxiety can prevent complete relaxation at night and hinder your ability to get restful sleep. Chamomile eases symptoms of generalized anxiety disorder and limits the production of stress hormones, making it easier to settle into bed. It’s also known for its sedative effects and ability to induce deep, long-lasting sleep.
The floral aroma also perfectly compliments numerous other essential oils. You can mix chamomile with lavender, citrus, or rose oils to create even more positive effects. Aromatherapy with a chamomile-lavender blend, for example, has been shown to reduce anxiety among nurses.
Clary Sage Oil
If you find that anxiety, depression, or other negative thoughts impact your ability to fall asleep, clary sage might be the best essential oil choice.
Clary sage has an antidepressant-like effect, with anti-stress and calming properties that induce a feeling of relaxation and well-being. You can use it to decrease blood pressure and respiratory rates as well as lower cortisol levels.
Cortisol is a stimulating hormone directly tied to the circadian rhythm that helps keep you alert and awake. Along with the calming effects of clary sage, this decrease in cortisol levels enables you to relax and get a whole night of restful sleep.
Ylang Ylang Oil
Ylang Ylang oil is recognized for its strong, fruity fragrance and range of soothing effects that promote relaxation and sleep.
Ylang Ylang is another fantastic choice if you find your anxiety and stress keeping you up at night. Inhaling this essential oil contributes to overall feelings of relaxation and calmness and has shown an ability to bring down stress index levels.
It also reduces blood pressure, pulse rate, and arousal of the autonomic nervous system. These changes all lead to increased relaxation that will allow your body to ease into sleep.
The woody fragrance and soothing qualities of cedarwood oil make it ideal for easing stress and treating insomnia.
Inhaling cedarwood oil can help reduce cortisol hormone levels before bed. Doing this has a significant relaxing effect, making cedarwood oil an effective way to treat stress and anxiety that keeps you up at night.
Cedrol, a key component of cedarwood, impacts the autonomic nervous system, leading to a sedative effect that will help you relax and fall asleep. And not only does cedarwood help you fall asleep, but it makes it easier to stay asleep as well. Studies report that the use of cedarwood oil leads to longer sleep time and less sleep disturbance.
While it’s known for its anti-inflammatory properties, this citrus oil is also perfect for relaxation, stress relief, and sleep.
Along with treating insomnia through psychological changes, Bergamot oil has sedative qualities that promote long, quality sleep.
Mixing Bergamot oil with other essential oils, such as lavender, eucalyptus, or sandalwood, only enhances these sleep-promoting properties. In one study, 64% of participants reported improved sleep quality after using a blend of bergamot and sandalwood oil.
Valerian oil is used in aromatherapy to treat insomnia and anxiety, making it one of the best essential oils for sleep you can find.
The general calming effect of valerian oil obstructs the stress and negative thoughts that often get in the way of relaxation. By treating symptoms of anxiety and depression, you’ll feel calmer and more prepared for a restful, undisturbed night of sleep.
Valerian also offers a range of properties that induce sleep. Not only does this essential oil make it easier to fall asleep, but it provides improved, high-quality sleep without feelings of fatigue the following day.
Finding the Best Essential Oil For You
If you’ve been suffering from insomnia and can’t find a solution, trying aromatherapy might be the best next step for you.
These essential oils have plenty of benefits that can ease anxiety and depression and improve relaxation and sleep. With so many options out there, there’s an essential oil that can suit your needs and offer you that critical good night’s sleep you’ve been missing.