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Essential oils are an inexpensive and easy solution for sleepless nights. Favoured since ancient history, the remarkable power of scent has been everlasting. Which ones can aid sleep?
The Sleep Doctor, clinical psychologist Michael Breus, shares his recommendations on the best essential oils.
“Essential oils have been used for centuries to promote relaxation and mental and physical wellness,” testified Breus.
His first suggestion is lavender essential oil; Breus describes it as his “go-to recommendation”.
“Lavender is a soothing scent that’s long been associated with relaxation and sleep,” he explained.
Plus, it’s been utilised as “a natural remedy for anxiety,” helping you to drift away from any worries.
Lavender has “sedative effects, meaning it can work directly to help you fall asleep,” says Breus.
Research has shown lavender can: improve sleep quality; increase sleep amply; and elevate daytime alertness – including in people with insomnia.
Another suggestion is the sweet scent of vanilla, which also has sedative properties.
Breus says it can “reduce hyperactivity and restlessness, quiet the nervous system and lower blood pressure”.
If you’d prefer another option, Breus also recommends the floral scent of jasmine.
“A study showed that jasmine [was] even more effective than lavender,” remarks Breus.
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Not a fan of floral? The rich, woody, earthy scent of sandalwood may be a better option for you.
Shown to “increase amounts of non-REM sleep,” sandalwood can also reduce wakefulness.
However, Breus warns: “Everyone reacts to scents differently. Sandalwood may promote wakeful, attentive relaxation.”
Another one to be careful of is citrus essential oil, which can either induce sleep or provide stimulation.
The best way to see which essential oils work for you is to try them out.
How to use essential oils
There are a plethora of ways to make the most of essential oils; adding drops to your bath could be a great way to fit it into your bedtime routine.
Do read the instructions on essential oils, but Dr Breus suggests adding “several drops” to bathwater.
He adds the bath should be scheduled “90 minutes to an hour before your bedtime”.
An essential oil mist may be a nice touch, which involves combining essential oil and water.
For every half a cup of water, use four to five drops of essential oil, and place in a spray bottle.
Then, Breus suggests “spraying the underside of your pillow” and “spray around the room”.
He even recommends giving a “light mist to your bed linens” – let us know below how you slept after using essential oils.
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