You can feel tired all day, and look forward to bedtime to finally get to sleep, but sometimes your mind just won’t switch off.
Essential oils give you a simple and sensory way to help signal that it’s time to wind down to sleep, with comforting aromas that give you a routine of knowing when it’s time to switch off.
It’s all about using the right essential oil blends, to make your space feel calmer, slow down your breathing and get you in the sleep mindset.
Best Essential Oils For Relaxation And Rest
Use a few trusted essential oils to build yourself a nightly routine that will signal to your body, that it’s time to slow down.
The two most popular essential oils for sleep are lavender essential oil and Roman (or German) chamomile, as they offer sleep-promoting effects you can diffuse, or dilute for topical use.
Vetiver and cedarwood essential oil are deep and grounding scents, with sedative effects that can help reduce any evening restlessness. You can add a drop of vetiver oil to a diffuser blend, or mix with a carrier oil for a calming chest rub.
Citrus-woody oils like bergamot oil and neroli give you relation without stimulation. Bergamot works will in a diffuser, and neroli essential oil suits a bedside inhaler. Ylang-ylang essential oil is a floral and soothing oil, that pairs well with lavender in sleep blends.
For deeper relaxation, or for when you feel particularly stressed, you can try frankincense essential oil or sandalwood essential oil, as they both encourage mindful breathing, and they can enhance meditative wind-downs. Make sure you avoid any stimulating oils late at night.
Simple Ways To Use Essential Oils Before Bed
You can use a diffuser, and it’ll fill your bedroom with chosen calming scent. Ultrasonic diffusers work well for gentle diffusion, and you can run it for 20 to 30 minutes before you go to bed, to help signal your body it’s time to unwind.
If you don’t have a diffuser, you can try inhalation for a quick effect. Place one or two drops of oil onto a tissue, or your palms, and then cup them over your nose, breathing slowly for a few deep inhales.
You have to be careful when applying essential oils directly to the skin, as they can cause irritation, so you need to always dilute them. You can mix essential oils into a carrier oil, like jojoba oil, sweet almond oil or fractionated coconut oil, using a 2% dilution (about 12 drops per 30ml) for full-body use, or even lower if you have sensitive skin.
Add a couple of drops of oil to a warm bath, with epsom salts to give you muscle relief and calm. Dissolve the salts first, and then mix 4-6 diluted drops into the bath water, so the oils disperse safely, or you can use a pre-mixed blend, like the Aromatherapy Associates Deep Relax Bath & Shower Oil.
Creating A Calming Pillow And Linen Routine
You can always make your own pillow spray or linen mist, using a base of distilled water, and a small amount of alcohol or witch hazel, to disperse the essential oil evenly. Use 2 to 4 drops of a calming oil, like lavender, per ounce of liquid, to avoid overpowering your senses, and reduce any skin irritation.
My favorite essential oil pillow mist is the This Works Deep Sleep Pillow Spray. It is genuinely amazing, and I’ve used it religiously for at least six years now.
Spritz your pillowcase and bedsheets lightly 10 to 15 minutes before you go to bed, so the scent settles, and won’t feel too overpowering when you lie down.
The timing will help cue your body’s sleep/wake cycle, to give you a consistent bedtime routine, without having to use melatonin supplements.
Keep your pillow spray on your bedside table, and use it every night, so it becomes part of your sleep ritual. Consistent scents are known to be a “conditioned” cute, for slow-wave sleep, for improved sleep quality, which can help manage mild insomnia, when combined with good sleep hygiene rituals.
