Aromatherapy For Sleep: Scents To Help You Snooze

Aromatherapy is the practice of using aromatic essential oils from plants for therapeutic benefits. It is thought that some essential oils have sleep-inducing benefits and can be accessed through a diffuser, candle, spray, or other products that fill your airspace with the scent of the oil.

Essential oils are oils extracted from flowers, leaves, and other plant parts, and each has a unique scent. They are highly concentrated, making them particularly strong and flavourful, which is why they are commonly used in aromatherapy.

Research has shown that smell and scent can affect how long it takes to fall asleep and overall sleep quality and quantity. Distinct scents may promote better sleep, help people wake up in the morning, or even influence dreams and memory formation during sleep.

Some of the essential oils that may help you sleep better include lavender, cedarwood, bergamot, chamomile, peppermint, sandalwood, and marjoram.

How to use lavender oil for sleep

Lavender oil is a popular natural remedy for sleep issues, with centuries of use and scientific research supporting its effectiveness. Here are some ways to incorporate lavender oil into your bedtime routine to promote better sleep:

Pillow Spray

Create a natural pillow spray by combining a few drops of lavender oil with distilled water in a spray bottle. Mist your pillow with the solution before bed, being careful to avoid staining your pillowcase with too much oil. Alternatively, you can spritz the air above your bed to disperse the lavender essence onto your pillow subtly.

Skin Application

For a more direct approach, apply a drop or two of lavender oil directly to your skin. The soles of your feet, temples, and wrists are ideal spots for absorption. However, always dilute the lavender oil with a carrier oil, such as jojoba or sweet almond oil, to avoid potential skin irritation. Start with a small amount and gradually increase as needed to find your optimal dosage.

Aromatherapy Diffuser

Use an electric aromatherapy diffuser to fill your bedroom with the calming scent of lavender. Set the diffuser on a timer so that it turns off after a few hours, allowing the scent to linger as you fall asleep.

Bedtime Bath

Add a few drops of lavender oil to your bathwater to create a relaxing and soothing pre-sleep ritual. Combine this with a warm bath about 90 minutes before bedtime to optimize your sleep quality.

Room Spray

Create a natural room spray by mixing lavender oil with distilled water. Spritz your bedding and night attire with the mixture to envelop yourself in the calming aroma.

Massage Oil

Combine lavender oil with a carrier oil to create a soothing massage oil. Gently massage it onto your neck, wrists, feet, temples, or other pressure points to promote relaxation and prepare your body for sleep.

Dried Lavender Sachets

Place dried lavender sachets with your bedsheets or in the tumble dryer with your linens. The subtle scent of lavender will impart a calming aroma to your bedding and may also help repel moths.

Eye Mask

Use a lavender-filled eye mask to block out light and promote sleep. Some eye masks can be chilled in the freezer, providing additional relaxation through gentle cooling.

Linen Spray

Freshen your linens and promote sleep by using a linen spray infused with lavender oil. This can be used on sheets, pillowcases, and other bedding.

It is important to note that while lavender oil is generally considered safe for external use, it should not be ingested. Always consult a healthcare professional before using any essential oils, especially if you are pregnant, breastfeeding, or have any medical conditions.

How to use cedarwood oil for sleep

Cedarwood essential oil is an excellent natural remedy for sleep. It has a sedative effect, calming the nervous system and improving sleep quality. The oil's sedative properties are due to its natural component, cedrol.

There are several ways to incorporate cedarwood oil into your bedtime routine. Here are some suggestions:

• Aromatherapy treatment: You can inhale cedarwood oil directly from the bottle, or sprinkle a small amount on a cloth and place it under your pillow. Alternatively, add a few drops to an atomizer bottle and spray it on dried flowers or a lightbulb to gently scent your bedroom.
• Topical application: Mix a few drops of cedarwood oil with a carrier oil, such as fractionated coconut oil or grapeseed oil, and apply it to your pulse points, such as your temples, wrists, and jawline. Be sure to do a patch test first to ensure you don't have any skin irritation.
• Pillow spray: Create your own pillow spray by mixing 1 oz of witch hazel (or vodka/rubbing alcohol), 1 oz of distilled water, and 20-30 drops of cedarwood essential oil in an amber glass spray bottle. Spritz this mixture onto your pillow before bed.
• Diffuser: Add 5-8 drops of cedarwood oil to your diffuser about an hour before bedtime to fill your room with its soothing scent.
• Bath: Add a few drops of cedarwood oil to your bath before bed to relax and unwind.

When using cedarwood essential oil, it's important to follow the correct measurements and always do a patch test before applying it to your skin or pillow. Cedarwood oil is generally considered safe, but it's always best to be cautious.

How to use chamomile oil for sleep

Aromatherapy is often used as a natural remedy to aid sleep. Essential oils are oils derived from plants, usually by crushing and steam distilling parts of the plant. The practice involves inhaling essential oil scents or vapours with the aim of obtaining positive health effects.

Chamomile oil is derived from the flowers of the chamomile plant, which is related to daisies. There are two varieties: Roman chamomile and German chamomile. The active ingredient most researched in chamomile oil is chamazulene, which is higher in German chamomile.

Aromatherapy Applications

• Diffusion: Use a diffuser to spread the scent of evaporated chamomile oil through a room. Be sure to follow the specific directions that come with your diffuser.
• Spray: Dilute 10 to 15 drops of chamomile oil in each ounce of water. Add the mixture to a glass spray bottle and shake well before using. Avoid using a plastic spray bottle as the oil will break down the plastic over time. Ensure the space is well-ventilated when using chamomile or any essential oil for aromatherapy.

Topical Applications

• Massage oil: Dilute chamomile oil in a carrier oil such as coconut oil or jojoba oil, then massage it onto your skin.
• Bath oil: Mix chamomile oil with a carrier oil and add it to your warm bath water.
• Lotion: Add one or two drops of chamomile oil to a body lotion or moisturiser and apply it to your skin.
• Compress: Make a hot compress by soaking a towel or cloth in warm water, then add one or two drops of diluted chamomile oil. Apply this to areas of your body that are experiencing aches and pains, such as your back or stomach.

How to use bergamot oil for sleep

Bergamot oil is a popular choice for those seeking a natural sleep aid. It is derived from the Citrus bergamia tree, a hybrid of a lemon tree and an orange tree, and is native to North America. Bergamot oil is believed to have a positive impact on sleep due to its calming properties, such as its ability to lower blood pressure and improve mental health. Here are some ways to use bergamot oil to promote better sleep:

Aromatherapy

Bergamot essential oil can be inhaled or diffused throughout a room. Its aroma is described as a sweeter version of grapefruit with a fresh top note and gentle spiciness. This pleasant scent can help create a relaxing atmosphere, making it easier to wind down and prepare for sleep.

Topical Application

Bergamot oil can be applied directly to the skin, but it is important to dilute it with a carrier oil, such as coconut or jojoba oil, to avoid potential irritation. You can massage the diluted oil into your neck, shoulders, or any other areas of tension. Alternatively, you can dab a small amount of diluted bergamot oil on your chest, hands, or neck to inhale the scent as you drift off to sleep.

Bedtime Ritual

Incorporating bergamot oil into your bedtime routine can help signal to your body and mind that it's time to relax and prepare for sleep. Try adding a few drops of bergamot oil to your evening bath or massaging it into your skin after a warm shower. You can also apply diluted bergamot oil to your pillow or bedding to surround yourself with its soothing aroma throughout the night.

Pairing with Other Scents

Bergamot oil blends well with other sleep-promoting scents, such as lavender and chamomile. Combining bergamot with these complementary scents can create a synergistic effect, enhancing your bedtime routine and improving your overall sleep quality.

Precautions

When using bergamot oil, or any essential oil, it is important to take certain precautions. Always perform a patch test on a small area of skin before using it more generously. Avoid direct sunlight exposure after applying bergamot oil, as one of its components reacts to sunlight. Additionally, consult your doctor before using essential oils if you are pregnant, breastfeeding, or taking medications.

How to use sandalwood oil for sleep

Sandalwood oil has a rich, woody, and earthy scent that can promote relaxation and calm you down, making it perfect for falling asleep faster. It has been shown to reduce anxiety and is ideal for those with insomnia.

Topical Application

Before applying essential oils topically, it is recommended to mix them with a carrier oil, such as olive, grapeseed, coconut, or sweet almond oil. This is because your skin may be sensitive to undiluted essential oils. You can rub a few drops of the diluted oil on certain parts of your body, such as your chest, wrists, neck, forehead, hands, or feet.

Aromatherapy Candles

You can light aromatherapy candles for sleep, which have wax infused with essential oils. This method allows you to enjoy the scent of the oil while creating a relaxing ambiance.

Air Diffuser

Adding a few drops of sandalwood essential oil to an air diffuser will disperse the fragrance throughout your room. This method is a popular choice for those looking to add a subtle fragrance to their bedroom.

Pillow Spray

You can create your own pillow spray by adding essential oils to water and spraying it onto your pillow before bed. This method allows you to enjoy the scent while you sleep without directly applying the oil to your skin.

Bath or Shower

Adding a few drops of sandalwood essential oil to your bath or shower before bedtime can be a relaxing way to unwind and prepare for sleep. The scent will linger on your skin, promoting relaxation and calming your mind.

Inhalation

You can add essential oils to a pot of boiling water and inhale the steam. Creating a tent effect with a towel can help ensure that the steam doesn't escape. This method allows the fragrance to fill your airways and can be particularly effective for clearing congestion.

It is important to note that essential oils should be used with caution. Before applying them to your skin, it is recommended to perform a patch test on a small area of skin to check for any irritation or allergic reactions. Additionally, essential oils should not be ingested and should be kept out of the reach of children.

Frequently asked questions