Essential Oils

What essential oils are good for sleep in a diffuser?

Sleeping is fundamental, as is drinking and eating. A sleepless night makes it more challenging to face the day with clarity, energy, and good humor. Relying on aromatherapy, using the right essential oils before bed, can improve sleep quality and duration by positively interacting with our stress levels.

Aromatherapy for Sleeping

Among the essential oils to sleep well, let’s imagine a pillow that tastes like orange—a warm bath of Ylang Ylang or Vanilla before putting on your favorite pajamas. Going to sleep scented with Nature is one of the greatest pleasures of the day, a careful and silent cuddle.

Some essential oils help a peaceful and deep sleep, freeing us from the anxieties and stresses accumulated during the day.

10 Best Essential Oils for Sleep

Problems falling asleep, night awakenings, etc., In short, the oils that give their relaxing properties, can reconcile a sound sleep by creating the right atmosphere in the bedroom.

1. Lavender Essential oil

Lavender essential oil is famous for its ability to give peace to mind and heart: it balances the nervous system and harmonizes the emotional states. In this way, it leads to enjoy a peaceful and restorative sleep. It also helps to create a relaxed atmosphere, predisposes to meditation, yoga, reading. Lavender essential oil fights the effects of stress, such as headaches, palpitations, and digestive spasms.

2. Mandarin or Orange

Another essential oil that is excellent in the case of sleep disorders is that of mandarin or alternatively that of orange. These essences are particularly effective for those who struggle to fall asleep, therefore, for those who have problems in the initial phase of sleep. In particular, mandarin is a very delicate essential oil that can also be used for children (over three years old) who have difficulty sleeping, and in all cases where the sleep problem is linked to mental fatigue or stress.

3. Chamomile

Even the essential oil of chamomile, since it is very delicate, is perfect to use for children and excellent for all those people who, once they get into bed, tend to “mull over” what happened during the day. Its sedative and calming effect can also be useful for people who, perhaps due to poor sleep, suffer from migraines or who somatize a lot due to stress.

4. Jasmine

From this flower is extracted an essential oil much loved and particularly useful for its calming and relaxing qualities. Its effects on the nervous system are, in fact, relaxing, and for this reason, it is also indicated in the case of insomnia and sleep disorders, especially if accompanied by a feeling of anxiety. A study has confirmed the beneficial effects of inhaling jasmine before going to sleep: its scent is able to guarantee a good sleep in the morning, so you wake up refreshed and fit!

5. Petit Grain

The essential oil of petitgrain, or Citrus Aurantium, is obtained by steam distillation from the leaves of the bitter orange. It is a nervous rebalancing, used to relax and instill calm, thanks to its relaxing properties and fresh and citrusy olfactory notes. It is recommended to use it in aromatherapy in case of mental stress, anxiety, and irritation, to promote sleep and refreshment of energy and reconcile a good mood. All the essential oils of citrus offer benefit both in environmental diffusion and through massage, but it is necessary to pay attention to exposure to sunlight, given the acute sensitization of the skin caused by them.

6. Melissa Essential Oil

The essential oil of lemon balm, or Melissa Officinalis, is one of the most powerfully relaxing and rebalancing essences extracted through steam distillation. Like lavender oil, it has known calming and sedative properties on the nervous system and is particularly suitable for fighting insomnia and lowering heart pressure, acting as a sedative against anxiety and agitation. Suitable for children to appease states of nervousness, it is recommended to use it in environmental diffusion, or through a massage on the temples or chest before going to sleep.

7. Ylang Ylang

The essential oil of Ylang Ylang, or Cananga Odorata, is an oil extracted through steam distillation, characterized by particularly intense, enveloping, and inebriating olfactory notes. It has an anxiolytic and calming effect on the nervous system, alleviating psychophysical anxiety disorders. It is recommended to use it through environmental diffusion in case of panic attacks, irritability, or to relieve feelings of mental and physical fatigue. This oil is known to have a soothing effect, which alleviates stress and promotes sleep; it promotes harmony and helps to dissolve tension and anger, acting on pressure and on the circulatory system.

8. Roman Chamomile

The essential oil of Roman chamomile or Chamaemelum Nobile is extracted through steam distillation. Characterized by a particularly delicate fragrance, it is one of the most effective essential oils for relaxing and rebalancing, very suitable for children, even the smallest ones. It is suggested to soothe irritability, combat stress and agitation, and as an antidote to insomnia, helping to stretch muscles and calm emotional disturbances. Roman chamomile oil is very versatile and can be used both in environmental diffusion, mixed with oil (almond, olive) for massages, or ingested with a spoonful of honey, taking care of the contraindications and therefore consuming no more than two drops—per day.

9. Basil

If insomnia is due to factors of mental fatigue, you can opt for the essential oil of basil, a natural remedy for those suffering from mental and physical exhaustion and restlessness. It is strengthening and calming to the heart and mind, making it perfect for overwhelming stress and fatigue. 8-10 drops are poured into the tub for a soothing bath, or a foot bath may be preferred. It can also be used to support the respiratory and immune systems with seasonal changes.

10. Marjoram

The properties of this aromatic oil reduce blood pressure and fight stress. Marjoram oil also promotes breathing in case of a cold. Spread it with a diffuser or apply it through massages: it is ideal for calming the feeling of anxiety. Other uses include treating diabetes, sleep problems, muscle spasms, headaches, sprains, bruises, and back pain.

Recommended to read this article: Benefits of frankincense oil

How to use Essential Oils for Sleep

There are several ways to use essential oils to help you sleep: you can spread 2 or 3 drops of your favorite oil on pillows and sheets, or pour the same amount of drops on a handkerchief to be placed on the bedside table or near the pillow. You can take a relaxing bath just before going to bed by adding six drops of the chosen essential oil or a mix of those recommended to a tablespoon of salt.

Getting (or having) a nice relaxing massage before bed is also a good way to get to sleep. In this case, the oils must be diluted using 20 ml (about four teaspoons) of carrier oil (for example, sweet almond oil) to which 8-10 drops of a specific essential oil or a combination of oils are added. Finally, a very practical solution is to get a diffuser or ultrasonic diffuser and turn it on in the room after inserting the chosen oils just before going to sleep. In this case, you need a drop of essential oil for every square meter of your bedroom.