Can you use Essential Oils for Insomnia?
Yes, Essential Oils can be a wonderful natural aid to support better sleep, especially when insomnia is tied to stress, anxiety, or an overactive mind. Certain Essential Oils help to calm the nervous system when inhaled. They signal to the limbic system that it is time for rest when the calming chemical compounds of the oil hit your brain.
While Essential Oils are not a cure for chronic sleep disorders, sleep apnea, or nervous system dysregulation, they can be a powerful tool when used as a part of a consistent bedtime routine. Essential Oils help to create an environment that encourages the body to unwind and enter the state of sleep more easily.
What are the Best Essential Oils for Insomnia?
The key to identifying which Essential Oils are best for insomnia, is to first know what oils have the best sedative effects. Linalool, Linalyl acetate, Cedrol, Apigenin, and certain sesquiterpenes are chemical compounds that reduce insomnia by lowering blood pressure, reducing cortisol, and inducing relaxation. By utilizing oils that are rich in these compounds, you can gently lull yourself to sleep by calming the nervous system.
Considered one of the most popular and useful Essential Oils, Lavender is the most studied and researched oil. The majority of these studies are based on its effectiveness for improving sleep quality, reducing anxiety, and calming the mind. This is key for insomnia because your mind and body have to settle before you can enter the sleep state.
If you are looking for other ways to use your beloved Lavender oil, check out this blog.
Studies indicate:
Lavender inhalation can increase the percentage of slow wave sleep (a restorative deep sleep that allows the body to heal). Source
The aroma reduces blood pressure and heart rate.
Lavender lowers anxiety levels and perceived pain.
Some studies have even proven how Lavender inhalation at bed time can help postmenopausal women with sleep, depression levels, and hot flashes.
Helps you to mentally unwind and reduces restlessness.
Bergamot contains linalool like Lavender so it has some of the same properties, but with a fresh citrus scent. It is really great for reducing anxiety, so if your insomnia is specifically brought on by stress and apprehension, Bergamot is the perfect choice for you.
Studies show:
Bergamot may increase melatonin production helping to regulate sleep rhythms. Source
Inhalation of Bergamot at bed time improves the length of restful sleep time thus increasing wakefulness upon rising.
Bergamot Essential Oil can reduce blood pressure and heart rate.
Another Essential Oil that is incredible for anxiety and irritability is Clary Sage. This herbal oil is ideal for stress related insomnia.
Research has shown:
Clary Sage is beneficial for lowering cortisol levels. This stress hormone can wreak havoc on your sleep schedule. Study
Inhaling Clary Sage at bedtime can not only relieve stress, but it is known to improve depression symptoms as well.
Clary Sage can help to bring hormones back in balance. If menopause is causing your insomnia, the natural phytoestrogens in this oil can aid in alleviating hot flashes. Source
Chamomile is well known as a sleep aid when consumed as a tea before bed… Chamomile Essential Oil works in the same way by improving sleep quality.
Studies indicate:
Chamomile is especially helpful for people with sleep disturbances.
One study showed that 15 days of Chamomile inhalation before bed significantly reduced insomnia severity and enhanced sleep in young adults.
Reduces nighttime wakings and lowers anxiety.
Himalayan Cedarwood Essential Oil
While all types of Cedarwood oils are effective for relaxation, we are highlighting Himalayan Cedarwood here due to its high content of the chemical compound called Cedrol.
Research shows:
Inhalation of Cedarwood before bed can increase total hours of sleep as well as duration of deep sleep.
Cedarwood Essential Oil is a sedative and has calming effects on the central nervous system.
Inhaling Cedarwood can reduce sleep disturbances during the night, especially when it comes to elderly individuals with dementia. Source
When asking what Essential Oils work for insomnia, Vetiver should definitely be on your list. This deeply scented oil has mega sedative properties.
Studies prove:
Inhaling Vetiver oil can significantly reduce blood pressure and heart rate.
Reduces spontaneous energy in the mind and body by slowing down the nervous system which provides an overall sedative effect.
This study shows that Vetiver Essential Oil has compounds that interact with GABA receptors in the brain to regulate relaxation and sleep.
Other Notable Essential Oils for Insomnia
Some other oils that are helpful for relaxation and sleep are Sandalwood, Frankincense, Valerian, and Ylang Ylang Essential Oils. These help with feelings of comfort, grounding, and calming.
Essential Oil Blends for Insomnia
As you can see, there are many Essential Oils that work for insomnia. But, if you want to cover all the bases, you can use a blend of several Essential Oils that help to address multiple sleep issues. Luckily, REVIVE has a few great synergies with tons of 5 star reviews to help you sleep through the night!
This REVIVE blend is popular for a reason! Containing both Lavender and Chamomile, this synergy also combines other comforting florals to balance your emotions and bring on sleep. In addition to the pure oil for diffusion, there is also a Sleep Roll-on and a Sleep Body Oil available for topical application.
Sweet Dreams is another premade blend that REVIVE offers encompassing some Essential Oils from this list. Lavender, Bergamot, Clary Sage, and Vetiver are supported by 3 other calming Essential Oils in this light and gently sweet scent. And if you are looking for an easy, quick application, try Sweet Dreams Spray. Simply spritz your pillow and drift off to dreamland.
This blend also contains a few oils from the list above (Lavender, Chamomile, Vetiver), but has additional relaxing oils like Marjoram, Valerian, and Neroli. Overall, Snooze helps you to unwind and calm the nervous system so that you can sleep better and longer.
How to use Essential Oils for Insomnia
Now that you know what Essential Oils are good for insomnia, let’s discuss how to use Essential Oils for insomnia. Most studies that have been completed testing Essential Oils for sleep have been based on inhalation. Simply smelling the correct oils can have a big impact on the quality and duration of sleep. But, there are a few other ways you can use them as well.
Inhalation
Place a diffuser next to your bed and add a few drops of the oils from the list. The scent will gently waft into the air for hours while you sleep. REVIVE has several amazing, high quality diffusers for you to choose from.
Take a few deep breaths directly from the bottle of the Essential Oil before bed to help you relax and focus on calming the mind and body.
Use a diffuser spray like Sweet Dreams Spray or make your own. Simply spritzing the scent on your pillow, pajamas, or in the air can aid in insomnia reduction.
Topical
Utilizing a roll-on on your pulse points not only provides scent for inhalation, but also carries the Essential Oils into the blood stream where their chemical components tell your body how to react.
A lot of research has been done using Essential Oils with massage. By adding a calming touch with your chosen oils, the body further relaxes and lets go of stressors causing insomnia. Make sure to use a carrier oil for this application.
Using Essential Oils in a warm bath can also help you soothe your mind to bring on sleep sooner. Add a few drops of your EOs to a carrier oil, soap, or Epsom Salts and soak in a warm tub for 20-30 minutes.
Essential Oils for Insomnia: What to Avoid
When using Essential Oils for insomnia, it is just as important to know what to avoid as it is to know what helps. Stimulating oils like Peppermint, Firs, Rosemary, Lemon, and Grapefruit are great examples of oils that have the opposite effect of what you are looking for. These oils can increase alertness, boost mental clarity, and even raise your heart rate, making them better suited for daytime use rather than before bed. Additionally, strong or overly complex blends can overwhelm the nervous system instead of calming it. Lastly, you want to avoid applying oils too close to the nose or too heavy so you do not disrupt relaxation.
If you have slept poorly and you are looking for ways to boost your energy naturally the next day, here is a great article with an explanation on which Essential Oils to use.
Essential Oils for Insomnia: Recipes
If you are looking to create some of your own DIYs to address your issues with insomnia, we’ve got some ideas for you. Here are a few simple recipes to help you get more sleep.
Deep Sleep Diffuser Blend
Add all of the ingredients to your diffuser and begin diffusing 20 minutes before your desired sleep time to help your mind adjust for downtime.
Relax & Unwind Massage Oil
Combine all of the ingredients together then massage onto shoulders and back to encourage whole body relaxation.
Restful Roll-on
Add all of the ingredients into the bottle and pop in the roller top. Gently swirl to mix. Apply to wrists/pulse points at bedtime to bring peace and reduce anxiety.
Other Natural Options for Insomnia
In addition to the wonderful therapies that Essential Oils provide, there are a few other things you can do to help with insomnia. Because aromatherapy is a complimentary therapy, these actions can be taken along with the use of your oils too.
REVIVE Sleep Gummy Supplements: a blend of botanicals and melatonin that you take at night to help support a healthy sleep schedule.
Reduce Screen Time: by stopping the use of technology at least a half hour before bed, your mind has time to begin to wind down and signal the brain that it is time for rest.
Drink Herbal Tea: Calming herbs like Chamomile, Passion Flower, Lemon Balm, and Hopps can be consumed as a tea in the evening to bring tranquility.
Meditation: Putting your mind at ease with meditation or soft music can really help to bring on sleep more easily because it calms an overactive mind.
Final Thoughts on the Best Essential Oils for Insomnia
So, now that you know what Essential Oils are best for insomnia and how to use Essential Oils for insomnia, are you ready to get started? Great, because REVIVE is here to help. With so many Essential Oil products to choose from, REVIVE prides itself on offering top quality, affordable, pure and unrefined oils. These incredible products are also sustainably sourced, cruelty free, and ethically acquired. In addition to that, the chat option in the bottom right corner of the website is always available for you if you have any questions at all. So, what are you waiting for, let REVIVE help you get some great sleep tonight!!!
