Use your powerful sense of smell to help you sleep better at night. Discover the best essential oils for sleep, and relief for insomnia and snoring. The best essential oils for sleep go beyond lavender and chamomile. Keep reading for six of the best sleep oils to help you snooze soundly. There are some essential oils that can help improve sleep, relieve stress, lift mood, and boost performance. Read on to learn more.
Sleep Oil for
Be patient and continue with your exercise routine while being smart about it. Even slight changes to the environment in which you are sleeping can have a big impact on your quality of sleep. Make sure your room is quiet, dark, and cool. To help control any outside noise, consider using a sound machine that plays white noise, or put a fan in your room.
Having a fan will also help to keep the room cool, which is an easier environment for the body to fall asleep in. Also, make sure that you find your bed to be comfortable.
While everyone has different preferences when it comes to the firmness of a mattress, your sheets should always be big enough to allow you to stretch throughout the night without losing any coverage. If you find that you suffer from a sore back or an aching neck, it may be time to experiment with various types of mattresses and different levels of firmness to provide either more or less support.
A room that is either too hot or too cold can disrupt sleep, so the ideal temperature to aim for is around 65 degrees Fahrenheit.
Leftover stress from your day can keep you from getting a quality night's sleep. If you have anxiety at night, learn how to actively stop worrying and change your perspective on life. You may need professional help to learn tools to better manage your stress, but by learning how to handle stress in a productive way, you will be able to maintain a calm mindset at night. To help yourself relax before bed, try taking some slow, deep breaths and practice progressive muscle relaxation.
Beginning with your toes, tightly tense up the muscles and then completely relax. Do this for each muscle group in your body, working your way all the way up to your head. The act of relaxing the tense muscles will help you release any tension that is being held in your body.
Here is a great video that can lead you through this practice. You may also find relaxation in taking a warm bath or listening to light music before bed. Whatever helps you wind down from the day and let go of any tension will help you get a good night's sleep.
The busier your brain is throughout the day, the more difficult it may be to unwind in the evening. Give your brain rests during the day by not doing too many things at once. Set aside specific times to check your email or return a phone call, and try to focus on one thing at a time. Once you try to go to sleep, your brain will be used to focusing on only one thing, which will prevent your mind from racing.
Your eating habits have an effect on your sleep, but especially what you consume in the hours just before bedtime. Eliminate or strictly limit your intake of caffeine and nicotine.
Caffeine is a very powerful stimulant that can have effects for hours after it is consumed. Also, nicotine is a stimulant that can easily keep you from falling asleep, especially if you ingest it close to your bedtime. Avoid eating large portions of food at night, or any foods that are heavy or rich.
Also, avoid heartburn by skipping any spicy or acidic foods for dinner, because the discomfort can keep you up at night. While many believe that alcohol helps you sleep, quite the opposite is true. Even just a few drinks can have a negative impact on your normal sleep processes. Avoid drinking too many liquids in general at night, as it will cause you to have to get up to use the restroom. However, a light nighttime snack may be a good idea.
For some, eating a light snack such as a small bowl of cereal or a banana helps to comfort them and holds them over for the night. Melatonin is a hormone that is controlled by exposure to light. This naturally occurring hormone helps to regulate your body's sleep-wake cycle. Your brain is able to secrete more melatonin when you are not exposed to light, which is why humans naturally sleep in the dark.
To fix this problem, you need to be aware of your light exposure both during the day and during the evening. Give yourself exposure to bright sunlight first thing in the morning to help give your body a boost of energy. During the day, spend as much time as you can outside in the natural daylight. If you can't be outside, let as much natural light into your workspace or home as you can.
Once evening rolls around, avoid bright lights, and especially avoid the screens on a television or smartphone. These screens emit a blue light that is especially disruptive to your sleep.
If you must be exposed to a screen at night, turn the brightness down as low as you can, or try to use a device with a very small screen. When it is time to go to sleep, make sure your room is completely dark. Use curtains or shades on your windows to block out any light, or try wearing a sleep mask.
Install a dim nightlight in the bathroom or hallway in case you need to get up in the middle of the night. This will help keep your body from fully waking up, which could then prevent you from going back to sleep.
Train your body to learn that your bed is only for sleeping and sex. Do not do other activities such as watch television or play on your laptop in bed. Not only does late-night television suppress melatonin, but television shows are also often more stimulating than they are relaxing. While you will likely wake up at some point in the middle of the night, it is important to know how to fall back asleep efficiently.
In order to do this, here are some important tips to follow:. First, try not to put pressure on yourself and stress over the fact that you are not able to fall back asleep.
This stress will only keep the body awake. Instead, focus on your breathing or relaxing your muscles. Take slow, deep breaths. Also, rather than telling yourself that you must go back to sleep, tell yourself to just relax. If you are having trouble falling back asleep, try visualizing a relaxing situation such as lying on the beach or getting a massage. This visualization can help you begin to relax. If you cannot sleep after 15 minutes, get up and do a quiet activity, such as reading a book.
Make sure that you keep the lights low during this time, and avoid screens that emit blue light so you do not cue your body to wake up. If you wake up during the night worrying about something that is going to happen in the future, write yourself a note and postpone thinking about it until the following day when you can resolve the issue. For more information on other methods of getting a good night's sleep, check out this page. There are several essential oils for sleep that you can use alongside the traditional tricks to help you sleep, we talked about above.
When using essential oils for sleep, finding the right oil for you may take a bit of trial and error. However, once you discover what works for you, your sleep will greatly improve. Essential oils can help you to relax, reduce stress, calm your mind and body, and even act as a mild sedative. Further, essential oils can help reduce muscular pain and tension, increase your time in the restorative sleep phase, and decrease the number of times you have to get up in the middle of the night.
While fragrance oil has a pleasant smell, it is not effective in a health-benefiting way. Chamomile is a popular choice to treat insomnia. While there are a few different species of chamomile, Roman chamomile essential oil provides the most benefits to fight insomnia. This is an ancient herb that contains therapeutic properties that act as a sedative and help to relax the mind and body.
Roman chamomile essential oil is recommended for the treatment of stress, insomnia, and nervous tension, which will all help you prepare to fall asleep. Roman chamomile has a sweet and comforting scent that even my daughter enjoys and can use as an effective sleep aid. Research also reports that Roman chamomile can help treat hysteria and lessen the frequency of nightmares. Although the route through which Roman chamomile essential oil has these effects is unclear, its positive effects seem to be mainly psychological.
Lavandula angustifolia , which is true lavender, is very effective when used to help you fall asleep and sleep through the night. This oil is mainly made up of esters and alcohols, which are not only associated with relaxation, but have several other therapeutic properties.
It is important to note that true lavender is the most effective and popular choice out of all of the lavender essential oils that are available. Unlike common sleep aids and benzodiazepines, there are virtually no side effects when people use essential oils for sleeping.
Lavender was the most frequently studied essential oil. No adverse events were reported. Since a clinical study dating back to , for example, we have known that sleep duration significantly decreases in older patients who are dependent on benzodiazepines.
However, once lavender essential oil aromatherapy was introduced into their lives, their sleep quality and duration can be restored to previous levels, in spite of not being on the drugs. We strongly advise you do not take yourself off benzodiazepines without the guidance of your medical professional. Does this mean that lavender is the best essential oil for sleep? With that said, tucked away in the collection of lavender-sleep studies are golden nuggets suggesting that other oils can also have a profound effect on sleep quality.
As we've seen, most of the research discussed focuses on topical and inhalation benefits of using essential oils to calm the mind, body and to help people sleep better. Primarily lavender is the case study, but other oils can surely be of help. The Food Matters team's essential oils of choice are from Epigenetics Labs. Keep in mind that everyone's biochemistry is different and what works for me may not work for you. It is critical for you to follow your intuition and listen to your body.
Essentially, any oil that helps calm the mind and body will help reduce sleep disturbances. Same with other anti-stress techniques like prayer, meditation, Tai Chi, exercise and well-balanced nutrition. Some nice diffuser blends you might want to try are: Another effective strategy is to simply apply these key oils over certain parts of the body — particularly the trigger points — like the bottoms of the feet, on the wrists, behind the knees and behind the ears on the mastoid bone or on the back on the neck.
If you are more comfortable working with tablespoons, 1 oz. Where to buy essential oils for sleep You can buy essential oils at pharmacies, health food stores, online, and large retailers.
Best essential oils for sleep. The essential oil contains valerenic acid to produce the sedative effects the root is known for. Multiple studies have shown it improves sleep quality. Together with its sleep-inducing properties, the rigorous testing and sustainable production of this Eden Gardens products places this oil among our favorites.
There are multiple forms of marjoram, sweet marjoram being recommended specifically for insomnia due to its calming qualities. This oil from Healing Solutions is distinguished as a top pick by its sustainable and natural production.
Research has even shown that the light floral oil can reduce nightmares. Unlike most citrus oils, which are stimulating, bergamot is calming. Multiple studies have found bergamot essential oil both induces the physiological changes that accompany sleep — like reduced heart rate and blood pressure — as well as reduces the thoughts that keep people up at night, like feelings of stress and anxiety.
However, bergamot is photosensitive and makes your skin more sensitive to the sun, so topical applications should be avoided before going outside. Best Essential Oils for Sleep Apnea. Before bed, rub a drop on the bottom or inside part of your nose, or try steam inhalation.
This product is quality, undiluted and free of synthetic ingredients, making it among our favorites. This product is marketed for your hair and skin, but is also great for relieving sleep apnea. Drinking a few sips of this olive oil can moisten and relax the muscle tissues below the palate, allowing air to flow freely and reducing symptoms of snoring. Best essential oils for Baby Sleep. This oil is probably the most traditional oil to aid babies to sleep, its use dating back at least centuries.
Further, we love the quality and purity of this product from Aviano.
7 Essential Oils For Relaxation And Better Sleep
Read reviews and buy the best essential oils for sleep from top brands including doTERRA, Sky Organics, Plant Therapy, and more. Essential oils can help promote relaxation, decrease stress, and even alleviate symptoms of snoring. Adding them into your nighttime routine may increase the. 4 days ago Is there anything worse than insomnia? Whether it's chronic or situational depending on stress levels, there's nothing worse than lying awake.