It was a rainy, cold night. I’d been lying awake for hours, annoyed that sleep was out of the question. My mind was racing, and nothing was working. Then I recalled an old bottle of lavender oil that I had hidden away in a drawer. Desperate, I placed a few drops on my pillow and within minutes, I began to relax, and before long, I fell asleep. That was my initial experience with the sleeping quality power of essential oils.
Why sleep quality is important
Sleep is vital to our well-being. Inadequate sleep has been connected to many illnesses such as heart disease, obesity, and mental illness. Though many solutions are available, like changing lifestyle and medication, natural alternatives like essential oils have become popular due to their soothing effects. Plant-derived essential oils have been used for centuries to enhance relaxation and enhance sleep quality. Therapeutic use of extract oils has been part of ancient health rituals.
How essential oils work to improve sleep
Essential oils affect the nervous system and brain functions by inhalation or absorption through the skin, which leads to physiological reactions inducing relaxation. The calming fragrances affect the limbic system, the area that manages emotions, tension, and sleeping. Inhaling certain essential oils stimulates relaxation, reduces anxiety, and lowers heart rates, allowing individuals to sleep more quickly and remain asleep longer.
Essential oils such as lavender, chamomile, and sandalwood have been scientifically proven to enhance the quality of sleep in patients with insomnia or sleeping disorders according to a 2017 article in Frontiers in Neurology [source]. Indeed, aromatherapy is widely applied as an adjuvant therapy in sleep therapy. Essential oils are generally more effective in inducing sleep when employing pure states. Essential oils vs extract oils often show superior efficacy in promoting sleep when using pure forms.
The top essential oils for enhancing sleep quality
When it comes to enhancing sleep, some essential oils have been found to be more effective than others. Here are some of the best essential oils to use:
Lavender oil
Lavender is likely the most popular essential oil for inducing relaxation and sleep. Research indicates that lavender oil has the ability to enhance both the duration and quality of sleep. Its capacity to soothe the nervous system and alleviate anxiety makes it very effective for individuals who have insomnia. Lavender oil’s versatility in being used in diffusers, bath water, or even on pillows makes it convenient. Cold-pressed oils are healthier for maintaining their aromatic and therapeutic qualities, and thus lavender is more effective.
- Interesting fact: In a study in Journal of Alternative and Complementary Medicine, lavender oil had been found to enhance deep sleep in young as well as old adults.
Roman chamomile oil
Roman Chamomile has also been utilized as a natural sleep aid in traditional medicine due to its sedative nature. This oil can reduce stress levels, thus preparing the body for sleep. It’s primarily prescribed for individuals who suffer from anxiety-induced insomnia. Chamomile tea is also famous for its calming nature, but using its oil will increase its effect.
Sandalwood oil
The woody, warm scent of sandalwood has a sedating effect that is perfect for individuals having difficulty sleeping because of stress or tension. Studies have indicated that sandalwood has the ability to prolong non-REM sleep and induce feelings of relaxation. Its grounding action on the mind has been associated with calming down emotional overarousal, paving the way for a restful night’s sleep.
Bergamot oil
Despite its widespread link with feelings of excitement, bergamot produces the paradoxical sedative effect if used in aromatherapy. Bergamot is used in reducing heartbeats and lowering blood pressure levels, which assist in relaxing at night before bed. When mixed with lavender, bergamot oil enhances further its sleeping aid properties.
Ylang-Ylang oil
This flower oil is said to reduce blood pressure and calm tension. Ylang-ylang relaxes the body and enhances sleep quality, particularly when blended with other oils such as lavender or chamomile. Research indicates that its sedative effects enable individuals to fall asleep quicker.
Valerian root oil
Valerian oil has been used since ancient times to cure sleep disorders. It is effective in increasing the concentration of gamma-aminobutyric acid (GABA), a neurotransmitter that promotes relaxation. The oil has a strong earthy aroma, and even though it’s not as widely used as lavender, it’s still ranked among the best for curing insomnia.
The science behind essential oils and sleep
Scientific studies confirm the efficacy of essential oils for sleep. In 2015, a study by the National Institutes of Health discovered that patients who applied lavender oil had improved sleep quality compared to patients who received a placebo [source]. The way essential oils affect the olfactory system causes a relaxation response in the brain, which is why they are so effective at alleviating anxiety and inducing restful sleep.
A study in Evidence-Based Complementary and Alternative Medicine further pointed out that Roman chamomile oil possessed sedative properties and was capable of reducing the symptoms of mild insomnia, making it a natural remedy for sleep problems [source].
Essential oils vs Extract oils for sleep
The most often-asked question is: How do essential oils and extract oils differ with regards to sleep? Although they come from plants, essential oils are stronger in nature because they are made of the active substances present in a plant in extremely high concentrations. Extract oils tend to be weaker in concentration and contain other products that weaken them. When purchasing sleep-improving oils, choose pure essential oils for best results.
How to use essential oils for better sleep
There are different means of incorporating essential oils in your evening routine, and each has a different advantage. Those are some of the methods of increasing its effectiveness:
- Diffusers: Place several drops of the essential oil within a diffuser to spread out the fragrance through your bedroom.Pursuing this action makes your bedroom a tranquil space that welcomes improved sleep.
- Topical application: Blend the essential oils with a carrier oil like coconut oil or almond oil and massage it onto pressure points on your wrists, temples, or the soles of your feet before bedtime.
- Baths: Blend the essential oils into a warm bath to relax muscles and clear the mind when preparing for bed.
Cold-pressed oils are the best sleep aid
While most oils available are refined, cold-pressed oils are more suitable for keeping their therapeutic properties intact. Cold-pressing maintains the nutrients and aromatic compounds that promote sleep. Make sure to check for cold-pressed varieties when buying your oils.
Conclusion: Finding the right essential oil for your sleep needs
There’s no one size fits all for sleep essential oils, but learning what you need can take you to the right one. Do you want the relaxing effects of lavender or sandalwood earthy aroma? Essential oils present a natural, tried-and-tested route to a better night’s sleep. What essential oil will you use to have a peaceful night’s sleep?
