When you picture the perfect environment for sleep, what comes to mind? Is it the coziest comforter and pillows, or perhaps it is the soothing sound of your favorite playlist of ambient soundscapes? For many, it is the inclusion of essential oils, whether they are diffused or used as part of a bath soak. Essential oils can provide you with numerous ways to unwind and relax as you get ready for sleep. If you choose the right oils, you may even be able to induce sleep during your bedtime routine!
We’re going to explore how you can create a sleep-inducing environment with essential oils, including what essential oils are likely best to encourage rest. We’ll explore some of the best ways to use essential oils, how to use them, and some of the ways you can experiment to find what works best for you. Are you ready to dive in? Let’s begin with the common methods you’ll have to choose from when using essential oils.
How Can I Use Essential Oils to Induce Sleep?
One of the best parts about using essential oils is that it really depends on what you prefer. You can use a diffuser, topically apply the oils to your skin in some cases, or you can even use a bath soak. Here’s a look at the benefits of each method and what it can provide for you.
Diffusing Essential Oils
With an aromatherapy diffuser, you can spread essential oils through the air, which can be a great way for you to expose yourself to the benefits of these oils. Diffusing the oils allows your olfactory nerves to be stimulated by the oils, producing feelings of relaxation and sleepiness.
The best essential oils to use include lavender, bergamot, and cedarwood, mainly because they can create a calming atmosphere and smell pleasant. Always check to see if the essential oils you use are safe around pets and kids, and don’t forget to follow the instructions for how to dilute the oils properly!
Topical Application of Essential Oils
If you’re not keen on diffusing the oils, another way to create a sleep-inducing environment is to topically apply them. In other words, you can apply some essential oils to the skin once they have been diluted or a few drops of your chosen oil have been mixed with a carrier oil (Source: Plants). This is a popular way to use essential oils, but you do have to be careful to ensure you dilute or mix the oils appropriately!
Not everyone will respond the same way to essential oils being topically added to one’s skin. In most cases, you’ll only need a few drops added to either olive oil, coconut oil, jojoba oil, or argan oil. You can massage the mixture on specific parts of the body, like your wrists, behind the ears, or temples. Many people love to make this a pre-bedtime ritual! This method works well because you absorb the essential oils through the skin, leading to the desired effects, which are increased relaxation.
Bath Soaks with Essential Oils
For those who love a good bubble bath before they lay down at night, you can also add essential oils to your bath. Due to their aroma and effects, the best essential oils for this include lavender, chamomile, and ylang-ylang. All you need to do is add a little bit of essential oil to your favorite bath soaks, and you’ll begin to feel the effects. Many people report an improvement in their sleep after using essential oils in the bath (Source: PubMed).
On the other hand, even adding a few drops of your favorite essential oils to a foot bath has been proven to help, too! Lavender oil led to more relaxation for some patients in one study, showing how even just ten minutes can lead to increased relaxation ahead of bedtime (Source: PubMed). So, whether you choose to take a full bath or simply soak your feet, you can encourage more relaxation and prep yourself for rest with only a few minutes a day.
Pillow Sprays and Linen Mists
If you don’t have a diffuser but want to DIY your essential oil routine before bed, try some pillow sprays and linen mists. With the proper dilution—typically only 10-15 drops of your favorite essential oil within 1 cup of water—you can capture the right blend to encourage rest and relaxation. Lavender pillow sprays have been shown to help with sleep and relaxation, even improving sleep disorders.
You can choose any essential oil you’d like, but lavender and chamomile might be the best suited for relaxation before bed. Chamomile has also been shown to help with reducing skin inflammation, so if you struggle with any skin conditions, this might be a great way to rest, recover, and help your body (Source: PubMed).
Tips to Personalize Your Sleep Routine with Essential Oils
With an idea of what method you’d like to use, you can take steps to create a personalized essential oil routine for yourself. You may even be able to blend essential oils to craft wonderful smelling, relaxing scents that put you at ease. For example, you might enjoy lavender and cedarwood because of its calming and grounding effects.
As part of your bedtime routine, essential oils are easy to include, whether you diffuse oils while you meditate or read, apply oils to pulse points before sleep, take a bath, or even spray your pillows before bed. The most important thing is to maintain consistency and experiment. You likely won’t find the perfect fit for your sleep needs on the first try, so make sure you take the time to find the perfect use of essential oils for you!
Use Essential Oils to Naturally Induce Sleep in Your Home
Essential oils can be pretty powerful and an excellent non-pharmacological way to encourage rest and relaxation. With so many ideas for how you can use these in your life, we hope that this article has provided you with some inspiration for creating your own bedtime routine with these powerful substances! How will you incorporate essential oils at night to encourage your rest?