Sleep is often a topic that clients ask me about. So many aspects of our lifestyles can impact our sleep routines, such as stress, anxiety, illness, and work patterns. It is inevitable that at points in our lives, we may need extra support to ensure we get the sleep required to function and keep healthy. This is where aromatherapy can fit in, and there are several essential oils for sleeping that can help you this Sleeptember.
What makes an essential oil beneficial for sleep?
With so many essential oils available, knowing which ones could be beneficial for sleep can be overwhelming. Firstly, the therapeutic properties need the power to relax the body, calm the nervous system and reduce stress, anxiety, and low mood, all of which can keep us wide awake at night.
Some examples of key therapeutic properties an essential oil for sleep should have include:
- Sedative – promotes calm and induces sleep
- Hypnotic – induces sleep
- Nervine – calms the nerves
Aroma is also an important aspect. Exposure to fragrances that we associate with positive, relaxing, and calming thoughts will signal to our mind and body that we can relax and our nervous system can calm. These changes put us in a good state of mind to ascend into sleep.
Here are my top five essential oils for sleeping soundly.
Lavender essential oil – Lavandula angustifolia
Lavender has a powdery floral scent, which is why many people find it pleasant. With its calming properties, Lavender essential oil can benefit those looking to drift off to sleep gently. The calming fragrance quiets the nervous system and encourages relaxation, such as reducing heart rate and blood pressure.
Not everyone is a fan of Lavender, so here are four more of my favourite essential oils for sleep.
Ylang Ylang essential oil – Cananga odorata
The tropical floral scent of Ylang Ylang is like Lavender in that it lowers blood pressure and heart rate. The body is then, therefore, naturally set for sleep. The aroma is often described as fruity and heady, which can be very calming, especially if you’re irritable. It is also very soothing.
Frankincense essential oil – Boswellia carterii
Frankincense helps us centre and ground ourselves, especially when stressed. This oil is often used for meditation as it can support clearing the mind and bring an air of peace, which can help us quiet down before sleep. It also deepens the breath, which can help slow us down, ready for bed.
Clary Sage essential oil – Salvia sclarea
Clary Sage essential oil is well known for its ability to help alleviate stress by inducing a sense of calm. It is also balancing for the mind and body, soothing and softly seductive. It can help us restore balance when we feel overwhelmed and irritable, often how we might feel when we are left wide awake and unable to sleep.
Chamomile Roman essential oil – Anthemis nobilis
Chamomile Roman has a strong aroma that often makes this oil feel very grounding. It has a rich history based on its calming effect, including relaxing the nervous system, combating anxiety, and aiding insomnia.
Creating an aromatherapy sleep sanctuary
Creating a space supportive of a good night’s sleep can be very simple. Using essential oils for both aromatic and therapeutic properties can turn your bedroom into a sweet dream space in no time.
Try a few drops of these essential oils for sleeping soundly in a diffuser in your room before you go to bed. Let the aromas bring peace to mind and body.
– 4-8 drops of essential oil per 100ml of water
Try a relaxing aromatherapy bath just before bed. Create a sleep blend using any of the suggested essential oils, either individually or in combination, with a suitable blending oil. Add it to a warm bath, lay back and let the essential oils start to relax your mind and body.
– 4-6 drops of essential oil and 20mls of blending oil added to a warm bath
If a bedtime bath isn’t your thing, perhaps try creating a sleep massage oil. Use a blending oil and one or more sleep-recommended essential oils to create your own massage blend. Then apply it to the body, on your arms, around the chest and shoulders, so you can smell the relaxing aromas as you curl up under your sheets.
– 8-10 drops of essential oil and 20mls of blending oil
Or, if you are looking for something preblended, try the Tisserand Aromatherapy Sleep Better Range, a blissful blend of Lavender, Jasmine and Sandalwood.
