I’ve already taken a look at how breathing through your nose is especially important during sleep, and now I’m diving deeper, finding out what smells — specifically essential oils for sleep — can promote a better night’s rest.
Ahead, I consult aromatherapy experts and a clinical psychologist about how aromatherapy works, how to use essential oils for sleep and which scents are best for easing the mind and body into a state of rest.
What is aromatherapy?
“When inhaled, some essential oil molecules interact with olfactory receptors in the nose, sending signals to the brain that can influence mood and behavior,” explains Sara Panton Rogier, the cofounder of Vitruvi and author of “Essential Well Being: A Modern Guide to Using Essential Oils in Beauty, Body and Home Rituals.” This practice of using fragrant plant extracts for therapeutic benefits is called aromatherapy.
“Regardless of the essential oil used, the olfactory cues that aromatherapy creates can trigger calming responses in the nervous system, creating a more sleep-conducive environment,” Panton Rogier continues. “These benefits are only amplified when the use of aroma is paired with deep, restorative breathing.”
Dr. Shelby Harris, a licensed clinical psychologist and director of sleep health at Sleepopolis, affirms that aromatherapy can help individuals fall asleep faster. Specific scents promote relaxation, reduce stress and calm the body and mind. And according to the experts, using essential oils with intention is important to reaping the benefits. “Creating consistency with aroma is important. For example, using the same aroma every evening to scent your bedroom before going to sleep helps the brain and body understand that it’s time to get ready for bed,” Panton Rogier says.
Harris also says, “Practicing routines that are both enjoyable and conducive to sleep, like reading a book or taking a warm bath, can help make getting to sleep easier.” Incorporating essential oils into these rituals can make it a multisensory experience as you set the stage for sleep.
How to use essential oils for sleep
The experts I spoke with provided a few easy ways you can use essential oils at bedtime. The top suggestion was to use an electric diffuser, since many models operate on a timer and will automatically turn off. You can let the relaxing scents fill the air and safely drift off to sleep.
There were plenty of DIY recommendations too — and best of all, they won’t cost you more than the essential oil itself. Using essential oils can be as simple as warming up a couple drops in your hands and taking deep breaths and inhaling the scent, a practice that Tammy Fender, a holistic aesthetician and founder of Tammy Fender skin care and spa, incorporates into her services. She and Harris also suggest putting a couple drops on your favorite pillow to help you drift to sleep. If you don’t want to put the oil directly on your pillowcase or sheets, Panton Rogier says any cloth will do. Simply place it on your pillow or near your head so you can breathe in the therapeutic scents.
You can also add aromatherapy to the steam of your everything shower. “Add a few drops of essential oil to a damp washcloth and hang it in your shower stall,” Panton Rogier says. “As the steam rises, it will carry the aroma with it, creating a spa-like experience.”
Lastly, Panton Rogier shares that her favorite way to unwind at the end of the day is an essential oil-infused foot bath. “Add a few drops of essential oil to warm water in a foot basin,” she directs. “Relax and breathe in the aroma while letting your feet soak.”
Best essential oils for sleep
Picking the right essential oil for bedtime is crucial. Just as some scents will relax and calm, others can inspire energy and motivation. Here are the top three recommended essential oils and their benefits, according to the experts.
Lavender
All three experts said that lavender is a go-to essential oil for sleep. “Lavender is the best-known relaxant, soothing the senses, easing the mind and lending the heart a feeling of support even during stressful times,” Fender says. “It’s an ancient aromatherapeutic remedy and also one of the ones with the most research to support its scientific reputation.”
Ylang-ylang
Fender and Panton Rogier say ylang-ylang — a tropical tree native to the South Pacific that has a sweet, floral scent — is another calming option. “Ylang-ylang is a miraculous floral essence that seems to dissolve tension as soon as you uncap the bottle,” Fender shares. “Research has shown that ylang-ylang helps reduce anxiety and can support recalibrating the nervous system and lowering blood pressure, which makes it so much easier to sleep when life is hectic.”
Chamomile
Chamomile tea is a well-known sleep aid, and the herbal ingredient is indeed full of medicinal benefits. As an essential oil, Panton Rogiers says that chamomile may gently lower heart rate and blood pressure, mimicking the body’s natural pre-sleep state.
With these in mind, we’ve rounded up the best essential oils, blends and diffusers to help you get your best sleep yet.
Vitruvi’s beautiful essential oil blend for sleep contains lavender, ylang-ylang, Roman chamomile and vetiver. “Lavender is known for its calming and relaxing effects, while ylang-ylang and chamomile can promote feelings of peace and tranquility,” Panton Rogier explains. “Vetiver adds a grounding and earthy aroma,” she adds.
The Vitruvi founder also recommends Dusk as an alternative bedtime blend.
Sourced from Provence, France, this pure lavender essential oil is deeply relaxing. And for those who aren’t fans of lavender, Muji also has a sweet and comforting Good Night blend featuring bergamot, sweet orange, ho wood and cypress.
This top-rated essential oil is a reliable under-$10 option with over 18,000 5-star ratings on Amazon. Plant Therapy also offers other 100% pure essential oils, such as calming ylang-ylang and Roman chamomile, so you can create your own blend.
This blend of 11 essential oils promotes relaxation with star notes of English lavender, chamomile and patchouli.
This essential oil roll-on is a travel-friendly way to get a dose of relaxing essential oils wherever and whenever you might need it. Scented with lavender, chamomile and vetiver, simply apply it to the pulse points (wrists and temples) to instantly ease your mind.
A worthy mention, this lavender-scented body oil helps me wind down before bed and keeps my skin soft. The all-natural product uses soya oil, sunflower seed oil, grapeseed oil, avocado oil and rose hip oil to carry the pure Bulgarian lavender essential oil.
Best essential oil diffusers
Another editor-approved diffuser that helps us wind down at bedtime, Vitruvi’s elegant ceramic option comes in 11 colors so you can coordinate with your home decor. Plus, it can run up to a lengthy eight hours.
Perfect for bedrooms, this petite ultrasonic diffuser features four timer options so you can set it and forget it right before bed and has a built-in light. It’s a great under-$100 option and my personal favorite for its function and simplicity.
For a no-tech option, this burner uses a tea light candle to warm the essential oil and diffuse its relaxing scent. As with electric diffusers, you’ll want to add water into the reservoir first, followed by a few drops of your favorite essential oil.
This budget-friendly diffuser comes with six essential oils, including lavender. The device can set the mood with features like seven LED color settings, a 16-hour run time and a remote control.