Top 5 Essential Oils for Better Sleep that Actually Work
Sleep. That glorious time of rest and recuperation in our hectic lives that we know we so desperately need, but can never seem to get enough of. Well, don’t despair! I have found a few ways to achieve better, more restful, re-energizing sleep. The secret? … Essential Oils.
Nature has provided us with many plants which contain natural substances — primarily, essential oils — that provide calming, relaxing and even sedating effects. There are several essential oils that provide you with safe and effective drug-free alternatives to prescription and over-the-counter sleep aids. While there are many to choose from, the Top 5 Essential Oils for Better Sleep are:
- Lavender Essential Oil
- Valerian Essential Oil
- Bergamot Essential Oil
- Roman Chamomile Essential Oil
- Cedarwood Essential Oil
What Do We Want? Better Sleep. When Do We Want it? NOW!
After all, who doesn’t want a better night’s sleep? Unfortunately, insomnia is one of the most common sleep (and therefore, health) problems facing many adults. Experts estimate that around 60 million Americans have trouble sleeping, and that number is sure to grow as our lives become more an more stressful.
If you have trouble falling asleep or staying asleep, you know the negative impact poor sleep quality can have on your life. Everyday activities, such as cooking, driving and working can become mentally draining and unfulfilling.
The good news is that there are natural remedies that have been helping people, just like you and me, for millennia. Turns out Mother Nature has had our backs the whole time…we just need to know where to look. Check out the top five essential oils for insomnia below and prepare to get the best night’s sleep you’ve had in a long time!
Lavender Essential Oil: Insomnia Has Met Its Match!
Most people recognize lavender by its slim stem with lovely purple flowers. Lavandula angustifolia has a long history of calming nerves and pains. Back in medieval times, the herb was a common remedy for anxiety and was even used as an aphrodisiac.
Today we know that lavender’s scent has a calming effect on the brain and can help some individuals with insomnia. Many people are familiar with the use of lavender in aromatherapy or during a professional massage. Thanks to its monoterpenoids and sesquiterpenoids, lavender has a familiar aroma that can almost instantly soothe the nerves.
Lavender is one of the most studied essential oils by scientific researchers. Research out of universities around the globe have tested various essential oils for sleep and found that lavender was a high performer in reducing the incidence of insomnia.
In more scientific terms, researchers discovered that lavender increased slow-wave (or very deep) sleep. During this sleep phase, one’s heart rate goes down and muscles become more relaxed. Scientists theorize that this type of sleep is responsible for memory organization, which could explain why lavender-sniffing test patients woke up feeling more rested, energized and mentally sharp.
Lavender’s sedative effects can be especially useful for those who have trouble falling asleep at bedtime. Lavender essential oil is relatively inexpensive and can be found online and at health food stores and some local retailers.
Suggested Methods to use Lavender Essential Oil for Better Sleep :
- Diffuser: 8-10 Drops
- Rub or Spray Directly on Pillow: 8-10 Drops
Valerian Essential Oil: Jack of All Trades, Master of Sleep Support
Valeriana officinalis is a perennial flower that is native to Asia and Europe. Today, it is grown in the United States and can be purchased at many health food stores in its essential oil form.
Valerian not only helps with insomnia, but has been also even earned a reputation as a “heal-all” flower. So, what makes valerian so effective?
The flower contains acids and alkaloids, as well as terpenes, which are fragrant oils. Valerian also contains flavonoids, or polyphenolic compounds that have antioxidant properties.
Valerian has been used as a fragrance for centuries, and one of its primary applications was as a sleep aid. Its combination of compounds makes it one of the best essential oils for insomnia as it controls the release of hormones while regulating the body’s natural cycles.
In addition, valerian can be used to treat those who might feel anxious or people with occasional cases of the “blues.” These calming effects are accomplished through Valerian’s ability to reduce stress hormones in the body while regulating circadian rhythm.
Due to valerian’s reputation as a sedative, a lot of research has been done to examine its effects on the central nervous system, particularly GABA receptors. These receptors are neurotransmitters that send chemical messages to the brain and help to control the body’s response to stress. Studies show that valerian interacts with the GABA-A receptor, working to effectively have a calming effect.
Suggested Methods to use Valerian Essential Oil for Better Sleep :
- Diffuser: 10 Drops
- Rub or Spray Directly on Pillow: 10 Drops
Bergamot Essential Oil: Finally, A Citrus Fruit that Calms Rather than Stimulates
This citrus fruit might not be the first thing that comes to mind when thinking of restful sleep, but Bergamot essential oil should definitely be in your arsenal.
While other citrus oils have a stimulating effect, citrus bergamia has more calming properties. A study published by the National Institutes of Health followed 41 healthy females and found that inhaling bergamot essential oil reduced cortisol levels. Cortisol, also known as the stress hormone, can inhibit sleep and cause insomnia.
Moreover, the study found that there was a delay in the release of adrenaline by the body, prolonging the calming effects. This is just one of the exciting studies done to explore bergamot’s calming and stress-relieving effects.
Suffer from allergies? Bergamot essential oil has proven to be effective against allergies, which can also contribute to a more restful night’s sleep. Bergamot essential oil has antibacterial and anti-inflammatory properties that can relieve coughing and loosen phlegm.
Bergamot has also been shown to be particularly helpful for individuals with asthma. Try adding a few drops of good-quality bergamot essential oil to your pre-bedtime bath, or sprinkle some in a diffuser and let the soothing vapors fill your bedroom.
A Bergamot Bonus: Bergamot has been used by traditional Chinese herbalists for centuries as a digestive aid, a muscle relaxer, and as an antibacterial component. This essential oil is a relaxant that can work on various parts of the body.
In Chinese medicine, it is applied topically to the abdomen to help aid the digestive system. In other cases, the oil is diffused and inhaled to reduce occasional anxiety. Research shows that inhaling the vapors of bergamot oil can have psychological and physiological benefits.
Roman Chamomile Essential Oil: The Lesser Known Chamomile and Champion of Restful Sleep
You’ve probably heard of chamomile, but many people are not aware of a very special variety: Roman chamomile.
Roman chamomile, or Chamaemelum nobile, is, in my opinion, the best type of chamomile for tea, but its applications go far beyond that. Various studies have explored Roman chamomile’s effects on insomnia and found that the essential oil promotes drowsiness and a calmer mood.
Research also showed that inhaling this essential oil decreased adrenocorticotropic levels, a hormone that increases stress. Because of that, Roman chamomile has been used as a gentle sedative and is recognized as a natural remedy for depression and anxiety in many parts of the world.
Studies have even looked at the effectiveness of Roman chamomile when combined with other essential oils for sleep, such as lavender. The combination proved useful in decreasing stress and anxiety levels, thus improving sleep quality in a significant number of research participants.
Back in the Middle Ages, Roman chamomile was recognized as a medicinal plant and was listed as a primary painkiller and digestive aid in 16th-Century pharmacopoeia.
Throughout the years, about 120 metabolites, or metabolic molecules have been identified in Roman chamomile. These include dozens of terpenoids and flavonoids. Its high esters content contributes to its antibacterial, anti-inflammatory, and anti-spasmodic (muscle calming) properties.
Cedarwood Essential Oil: Digging Deep Into the Essential Oil Arsenal to Improve Your Sleep
Cedarwood Essential Oil is new to my list of the best essential oils to help with sleep. Cedarwood acts as a natural sedative, making it ideal for those with sleep problems.
Researchers have found that the autonomic nervous system has a strong, positive response to cedarwood. The autonomic nervous system is responsible for the function of the internal organs, which suggests that cedarwood might be useful in treating digestive issues and other ailments; and when other issues are improved, we naturally sleep better.
Besides being used as a sleep aid, cedarwood essential oils often make their way into meditation practices. The earthy scent of cedarwood helps individuals focus on their connection to the natural world, while the oil’s calming effects help them achieve more inner peace and relaxation.
Studies looked at cedarwood’s primary component, cedrol, and its effects on the brain. Researchers found that cedrol calms sympathetic nervous system activity, which is responsible for the body’s “fight-or-flight” response, providing feeling of reduced stress. Moreover, cedrol activated the parasympathetic nervous system, which controls the “rest and digest” activities that happen in the body while at rest.
Like bergamot, cedarwood has been shown to decrease the secretion of the stress hormone cortisol. This can be a huge help for those with sleep issues related to anxiousness.
Conclusion: Let’s Take What We’ve Learned to Get What We’ve Earned…Better Sleep!
While any of the essential oils on our list are worth trying to help you get better, more restful sleep, I suggest a mix & match approach. Try one or more of the oils individually, then, once you are used to their effects, begin experimenting with blends. I have a feeling you’ll be pleasantly surprised with your quality of sleep, and you’ll be able to tell friends and family about Your secret blend that You created!
Happy Sleeping!
