Aromatherapy to the Rescue: Essential Oils for Sleep
“Weary with toil, I haste me to my bed,
Shakespeare, Sonnet 27
The dear repose for limbs with travel tired;
But then begins a journey in my head
To work my mind, when body’s work’s expired:
For then my thoughts–from far where I abide–
Intend a zealous pilgrimage to thee,
And keep my drooping eyelids open wide,
Looking on darkness which the blind do see:
Save that my soul’s imaginary sight
Presents thy shadow to my sightless view,
Which, like a jewel hung in ghastly night,
Makes black night beauteous, and her old face new.
Lo! thus, by day my limbs, by night my mind,
For thee, and for myself, no quiet find.”
Does this sonnet strike a chord with you? Do you feel tired but have trouble falling asleep? Do you stay awake all night because of an overactive mind? Do you deeply yearn for sleep, but somehow it always escapes you?
Yeah, me too.
Nowadays, sleep is hard to find. It’s ever fleeting, like a passing mist.
Distractions, worries, kids, work, money and all the other things life throws at us keep up awake at night.
And studies confirm this: more than a third of American adults are not getting enough sleep on a regular basis, according to the Center for Disease Control and Prevention (CDC).
This is alarming considering how important sleep is for our overall health and wellbeing. Ongoing sleep deficiency is linked to an increased risk of heart disease, kidney disease, high blood pressure, diabetes, and stroke[1]. Sleeplessness affects our mood, our ability to think clearly, to react and to form memories, and it can increase anxiety[2].
If you’ve ever had sleeping issues, you know how valuable a good night’s sleep is. In fact, some would consider a good night’s sleep as one of the most valuable things in life.
As someone who has struggled with sleep for some years, I couldn’t agree more.
What are the best essential oils for sleep and relaxation?
Unsurprisingly, many of the essential oils used for stress and/or anxiety can also be useful for sleep. Because relaxation promotes sleep, essential oils that relax can also be used for sleep.
When it comes to essential oils for sleep, Lavender is the most well documented. There are many studies showing the calming and sedative effects of lavender[3].
There are also many other essential oils that can be used for sleep, although not as well documented as Lavender. These include Rose[4], Bergamot, Roman Chamomile, Sweet Marjoram, Mandarin, Neroli, Sandalwood, Petitgrain, Sweet Orange and Valerian.[5]
How Do Essential Oils Help for Sleep?
As the studies referred to above have shown, essential oils have physiological effects. However, they also have psychological effects on us.
What do I mean by that?
As mentioned in an earlier post, smells and aromas are closely connected to memory in that when they are inhaled, they can evoke memories and/or feelings/emotions associated with those memories; in this sense, odor is associative. So, an essential oil (or a blend thereof) that is associated with restfulness and relaxation can help you sleep, purely based on the connections you’ve made (consciously and subconsciously) from your past experiences.
For example, consider this case: when I was a child, sometimes I was afraid because of nightmares and weird sounds I heard coming from my basement. When this happened, I would quickly run to my parents’ room for safety; I remember their room had a subtle yet distinct aroma of rose (perhaps my mom’s perfume?).
Ever since that time, I noticed that whenever I smelled rose (or something akin to rose), I felt relaxed. I was immediately brought back to those moments when my parents took care of me and reassured me. Unbeknownst to me, this was happening because I (unconsciously) associated the smell of rose with the safety and security my parents provided.
Part of the effectiveness of essential oils rests on this associative effect. So, if there’s a scent that you associate with relaxation and sleep, I suggest picking that.
Perhaps you aren’t sure which scents evoke these feelings of relaxation for you, or perhaps there are none (yet). In either case, I suggest that you try out certain scents to see what kind of memories, feelings and emotions they evoke in you.
Are there any products I can use right away?
Of course there are! Here are some of the products we recommend:
- Aromavita 15, an essential oil blend for relaxation
- Aromanoctis Sleep Spray
- Aromanoctis Stress & Sleep Capsules
- Bergamot
- True Lavender
- Mandarin
- Sweet Marjoram CT Thujanol
- Palmarosa
- Petitgrain
- Roman Chamomile
- Sweet Orange
- Yuzu
How to Use Aromatherapy for Sleep
- Add 1-2 undiluted drops underneath your pillow (or on the corner of your pillow) before going to bed.
- Add a drop or two to a handkerchief, a cotton ball or a tissue placed next to your bed.
- Add 2-6 undiluted drops in your diffuser (ultrasonic or air)
- Take a warm bath (add no more than 3 drops; Lavender or Sweet Marjoram are recommended for this) to your foaming product (shampoo, shower gel, bubble bath…) an hour or two before bed. Make sure your bath is not too warm.
- Add a couple of drops to a massage oil. Massage is a great way to promote relaxation, and thus sleep. This is especially helpful if you have areas of tension in certain parts of your body.
Do these things, and before you know it you’ll be sleeping like a baby.
[1] “Sleep Deprivation and Deficiency.” National Heart Lung and Blood Institute, U.S. Department of Health and Human Services, www.nhlbi.nih.gov/health-topics/sleep-deprivation-and-deficiency.
[2] “How Is the Body Affected by Sleep Deprivation?” Eunice Kennedy Shriver National Institute of Child Health and Human Development, U.S. Department of Health and Human Services, www.nichd.nih.gov/health/topics/sleep/conditioninfo/sleep-deprivation.
[3] See Buckle, Jane. Clinical Aromatherapy. 3rd ed., Churchill Livingstone, 2003. Pages 173-175 for studies.
[4]See Buckle, Jane. Clinical Aromatherapy. 3rd ed., Churchill Livingstone, 2003. Page 177 for studies
[5] Battaglia, Salvatore. The Complete Guide to Aromatherapy. The International Centre of Holistic Aromatherapy, 2003. Page 488