How to Use Essential Oils for a Restful Night’s Sleep

Have you ever found yourself staring at the ceiling at 2 am, mentally running through tomorrow’s to-do list, only to wake up feeling like you never actually went to sleep?

If you’re nodding along, trust me – you’re in good company. For moms especially, the “luxury” of a full night’s rest can sometimes feel as rare as a vacation without the kids! Between juggling a million things and the constant demands of family life, finding time to truly unwind can be a challenge.

Essential oils are nature’s way of giving us a little nudge towards dreamland. If you’re ready to make bedtime a bit more serene and a lot more soothing, this guide is for you!

I’ll cover all the basics, from which oils work best for sleep, to how to use them safely – even around kids.

So, let’s get started and learn how to transform your evening routine with the power of essential oils. Say goodbye to counting sheep, and hello to sweeter dreams!

How Do Essential Oils Help with Sleep?

If you’re wondering which essential oils to use for better sleep, I’ve got a few great recommendations!

But here’s the fun part: think of essential oils as a unique journey—one that might require trying a few before you find “the one.” Each person’s body and mind respond differently to essential oils, and that’s okay!

What works wonders for one person might not work the same for someone else. You might absolutely adore the calming scent of lavender, while someone else feels cozier with cedarwood or chamomile.

Once you land on the oil that makes you feel blissfully relaxed, you’ll know. It’s all about finding *your* perfect match.

So, let’s dive into some of the best oils for sleep, and get you started on finding the one that brings you your best night’s rest yet!

Best Essential Oils for Sleep

In this section, I’ll explore some of the top essential oils known for their calming and sleep-promoting effects.

You’ll find options that work for different moods, preferences, and needs – whether you’re looking for something floral, woodsy, or gently uplifting.

Let’s dive in and help you find your ideal scent for sweeter, deeper dreams!

1. Lavender Essential Oil

Certified Organic Lavender from Rocky Mountain Oils
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If you’ve been around essential oils for a while, you’ll notice that Lavender essential oil keeps being mentioned everywhere!

The truth is, Lavender really is an all-star essential oil. It is extremely versatile and can eliminate nervous tension of all kinds. This means that lavender can help with relaxation; it can relieve pain symptoms, enhance blood circulation, disinfect the skin, and treat respiratory problems.

Even the name lavender comes from the latin word “Lavare”, which  means “to wash”, derived from its particularly clean aroma.

I’m personally a firm believer that the first oil you should try for better sleep is Lavender.

Lavender is also very often part of a sleepy time blend such as Sleep Aid from Plant Therapy. You can see this by reading the ingredient list, which starts with the main ingredient: Lavender.

Ingredients of Plant Therapy’s Sleep Aid Blend start with Lavender Essential Oil.
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Ingredients: Lavender, Ylang Ylang, Green Mandarin, Neroli, Valerian.

A beautiful bottle of single, organic Lavender is Rocky Mountain Oils’ Organic Lavender Essential Oil. Seriously, it’s such a luxurious treat I can almost guarantee that you’ll be hooked!

2. Roman Chamomile Essential Oil

Roman Chamomile (Kid Safe) Essential Oil, 5 ml
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Chamomile essential oil comes in a few different varieties (Blue Chamomile, Roman Chamomile, German Chamomile, Moroccan Chamomile) so please make sure that for this purpose, you get Roman Chamomile.

It is an ancient herb that can help with your sleeplessness caused from chronic stress, anxiety or headaches. It is a great choice to help you relax and prepare for sleep. Chamomile can also aid the efficiency of your digestive function, making this oil especially handy when suspecting that your sleeplessness might also have a relation to some digestive problems.

3. Sweet Marjoram Essential Oil

Organic Marjoram Sweet from Plant Therapy
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As with Chamomile, you need to select the correct variety of Marjoram oil for better sleep as there are a few different plants/oils that go by the simple name of ‘marjoram’ only.

The recommended variety is Sweet Marjoram (Origanum majorana) because it can act calming and sedating on the nervous system. It encourages relaxation before sleep.

Sweet Marjoram can also help lower blood pressure, ease hyperactivity, and soothe feelings of grief, loneliness and rejection.

If you get this variety of marjoram, it’s also KidSafe®, giving you peace of mind to safely run a diffuser blend in your kids’ bedroom as well. Learn more about KidSafe® by Plant Therapy.

4. Sweet Orange Essential Oil

You might be surprised to read the name of Sweet Orange essential oil (Citrus sinensis) in this list of essential oils for sleep, as most citrus oils have uplifting and energizing effects. You are right, they do! Citrus oils are very happy and bright oils.

When working towards better sleep, sweet orange helps relieve stress and brings balance to the mood, mind and body. It has a very pleasant aroma that appeals to a lot of people, and is able to create calm in situations of tension. I wouldn’t use sweet orange essential oil on its own for getting to sleep, but I would definitely add it to a sleep blend to help tie the blend together.

All citrus oils are are produced by way of cold-pressing, or extracting, essential oils out of the rind of the fruit. I always advocate for organic citrus oils because they are sure to contain less pesticides and other chemical byproducts used in the agriculture of growing the plants. Spraying fruit trees against insects, viruses and other naturally occurring diseases leaves chemical residue on the rind of the fruits. Certainly, these chemicals must find their way into the essential oils product as well.

5. Vetiver Essential Oil

Vetiver Essential Oil
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Vetiver essential oil is made from tall perennial grass plants growing natively in India. It is an essential oil base note and has a very calming, stabilizing, and grounding nature.

Vetiver smells quite grassy and ‘strong’, so I have not had much luck using it on its own. However, together with Lavender, Sweet Orange, or both, it makes a fantastic sleep blend that you’re sure to come back to.

Vetiver essential oil does come with a few precautions as stated by healthline.com¹, so please do not use Vetiver during pregnancy and lactation.

How To Use Essential Oils for Better Sleep

I’m often asked: “how exactly do I make use of these recommended oils?”. Let me answer that.

But first off: never ingest any essential oils. There are serious health risks to ingesting essential oils. I never ingest any oils myself, my aromatherapy-certified friends agree, and I will never recommend this to you either. Always dilute essential oils with water (in a diffuser), or with a carrier oil (for topical application).

That said, here’s what you can do to enjoy these oils:

Diffuse

REVIVE Oasis Diffuser
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Using your aromatherapy diffuser is one of the easiest ways to prepare for sleep. Use an essential oil diffuser such as the popular PureSpa Diffuser or my personal favorite, the REVIVE Oasis essential oil diffuser to distribute the essential oils throughout your bedroom.

Place a few drops of your favorite sleep oil in a diffuser about 30 minutes before bed. This gently fills the room with a calming aroma, helping you relax and drift off peacefully.

I use my oils regularly before bedtime, and I like to use the 2-hour auto shut-off timer on mine. This lets me run my aromatherapy diffuser run well into the night, but it doesn’t run it out of water completely, so I avoid any accidental beeping noises when the unit turns itself off.

Topical Application

Essential oils are amazing for massage.

Dilute a couple of drops with a carrier oil (like coconut or jojoba oil) and massage this mixture into and onto the bottoms of your feet.

Why the bottom of your feet? There are a lot of healing areas and reflexology-related charts associated with this area of our bodies.

You could also apply to pulse points, such as wrists or neck. Or if you can, get a partner to massage some into your back or shoulders.

This allows the calming effects to stay close to your body and sense of smell, especially if diffusing isn’t an option.

Aromatic Bath

Aromatherapy Bath

Add 3-5 drops of essential oil to a handful of Epsom salts and mix into warm bath water. A relaxing soak before bed can be the perfect way to release tension and prepare for restful sleep.

Pillow Spray

Blissful Dreams Lavender Pillow Spray from Plant Therapy
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Mix water with a few drops of essential oil in a small spray bottle (you can find my full pillow spray recipe here). Lightly mist your pillow and bedding for a calming aroma that lingers throughout the night.

Inhalation Techniques

Smelling essential oils directly from the bottle totally works for a quick aromatherapy boost!

If you’re on the go or don’t have a diffuser handy, add a drop of essential oils to a cotton ball or tissue, then breathe in deeply for a quick, soothing boost anytime you need to unwind.

You could also use personal inhalers or aromatherapy jewelry.

Safety Tips and Best Practices

Essential oils are powerful, and a little goes a long way –  especially when it comes to sleep.

To make sure you get the best benefits safely, please keep these guidelines in mind.

Creating a Sleep Routine with Essential Oils

Adding essential oils to your bedtime routine can help you unwind, signal to your body that it’s time for rest, and create a comforting ritual you look forward to each night.

Here are a few ideas to get you started:

1. Set the Mood with Diffusing: About 30 minutes before bed, add a few drops of your chosen essential oil to a diffuser in your bedroom. Letting the aroma fill the room while you wind down can be the perfect way to prepare for restful sleep.
2. Practice Deep Breathing: After applying a drop or two of diluted essential oil to your wrists or neck, take a few deep breaths, focusing on inhaling and exhaling slowly. This simple breathing exercise can help calm your mind and relax your body.
3. Create a Pre-Bed Blend: Experiment with blending oils like lavender, cedarwood, and chamomile for a personalized bedtime blend. You can even make a small roller bottle with your favorite blend to keep by your bedside and apply as part of your nightly ritual. Start with my sleep blend recipes here.
4. Pair Oils with Calming Activities: Combine aromatherapy with other relaxing activities, like reading, journaling, or practicing gentle stretches. This helps reinforce the calming effect and conditions your mind to associate these actions with winding down.

By creating a simple yet consistent routine with essential oils, you can help train your body and mind to transition smoothly from the busyness of the day into the peacefulness of sleep.

Final Thoughts

Sweet dreams await! I hope you’ve found some inspiration to use your essential oils before bedtime tonight. Aromatherapy offers a gentle, natural way to promote relaxation and improve sleep quality.

Along with essential oils, you may also find help in this list of 50 Sleep Tips That Will Make You Fall Asleep In 7 Minutes Or Less.

Thanks for reading, I look forward to your feedback in the comments, and: sleep well!

References

¹ Healthline.com: Vetiver Essential Oil Precautions