Eight Aromatic Oils to Help You Sleep Better

· February 24, 2019
There are several strategies that are recommended before going to bed, in order to relax and fall asleep. Here are eight aromatic oils that can help you sleep better because they can prevent insomnia and guarantee that you get a deep rest.

Falling asleep and having a good night’s sleep is a physiological need. Sleeping helps you think more clearly, think things over and concentrate better. On the contrary, not sleeping enough affects both your mental and physical health. By using strategies such as aromatic oils, however, you can help your nighttime routine.

There are several strategies that are recommended before going to bed in order to relax and sleep well. Here are eight aromatic oils that will help you sleep better because they can fight against insomnia and guarantee that you get a deep rest.

In fact, nowadays, aromatherapy is a valuable resource that helps people reach states of tranquility that are also good for other daily functions.

Stress, Insomnia, Anxiety, and Depression

Woman that can't sleep while looking at her cellphone in bed

Today’s overwhelming lifestyle is loaded with responsibilities that can unleash episodes of stress. Waking up early in the morning, watching the clock or mobile phone, or difficulty sleeping are some examples of stress.

Insomnia also contributes to changing your schedule, diet, drinking coffee and alcohol. When you don’t sleep well it can give you a bad mood, general malaise, irritability, or general fatigue. Stress can also be a symptom of emotional disorders such as depression and anxiety.

Fortunately, aromatherapy as art or therapeutic culture is an ally in the fight against these diseases. It doesn’t substitute treatments, but it helps you feel better with natural products.

Essential Oils and the Nervous System

Aromatic Oil

Essential oils or aromatic active ingredients that act on the parasympathetic nervous system, which controls your rest, relaxation and sleep. The millions of olfactory receptors in your nose are connected to the brain. Therefore, the odors have an immediate impact on the functions of rest, relaxation and sleep.

Some active ingredients are in several aromatic oils. Among them are bitter orange and lavender, which are soothing and relaxing. Either through a massage, infusions or aromatic diffusers, their aromas reach the brain and then their effects make it possible to have a restful sleep and reduce tension, anxiety, and depression.

Read this article, too: 6 Body Parts You Should Massage

8 Aromatic Oils to Help You Sleep Better

Bottles with aromatic oils.

1. Lavender, the most valued aromatic oil

In aromatherapy, lavender oil is the most valued. Its impact on the nervous system is unquestionable due to its sedative and relaxing effect. It’s ideal for sleeping, even in chronic cases of insomnia.

To take advantage of the benefits of lavender oil, it’s recommended to:

  • Put 15 drops in a diffuser in the night.
  • Massaging it on your face, neck, neck, arms, hands, and feet.
  • Place a drop on each wrist or neck diluted with the cream or normal body oil as an alternative.

2. Bitter orange oil

The soothing and sedatives properties of orange oil effectively counteract insomnia, depression, stress, anxiety, and nervousness.

Either by using a diffuser or through a massage, bitter orange is one of the best aromatic oils that prevent sleep disorders.

3. Mandarin essential oil

If you have problems disconnecting from the hustle and bustle of everyday life, then the essence of mandarins is very helpful when it comes to relaxation and rest.

  • The best way to use it is by putting 15 drops in a diffuser before sleeping.
  • Alternatively, you can also ingest it in the morning and evening by diluting two drops in olive oil.

4. Valerian oil

Its sedative properties guarantee that you get a restful sleep.

  • It can be used by placing 15 to 20 drops in a diffuser or massaging it on your face, neck, and limbs.

5. Roman Chamomile

Roman chamomile essential oil is ideal for counteracting insomnia. It has a powerful relaxing effect that even benefits people with hypertension who find it hard to relax.

6. Marjoram for fighting stress

The properties of this aromatic oil reduce blood pressure and release stress. Also, marjoram oil allows you to breathe clearly whenever you have a cold.

  • Using it in diffusers or massages is ideal for reducing distress.

Check out this article, too: Biking to Work Reduces Work Stress

7. Lemon beebrush for anxiety

You can use this aromatic oil to prevent anxiety, depression or distress because it has very effective soothing properties.

  • In order to take full advantage of its benefits, you can dilute it with two drops of olive oil and consume it three times a day.

8.  Petitgrain oil to prevent tension

This is known to be a hypnotic oil that’s more effective than chamomile. Petitgrain mandarin is also a muscle relaxant that relieves stress and promotes relaxation.

  • It’s ideal to use it for massages.
  • You can also smell them directly from the vial, or take two drops that were diluted in olive oil.

Aromatic oils have a powerful effect on the brain. Therefore, they can help you totally relax while it counteracts your insomnia, stress, and anxiety. You can do this by smelling it at any time of the day, especially during the night, when you will be able to relax and feel peaceful.

Bakkali, F., Averbeck, S., Averbeck, D., & Idaomar, M. (2008). Biological effects of essential oils - A review. Food and Chemical Toxicology. https://doi.org/10.1016/j.fct.2007.09.106 Solórzano-Santos, F., & Miranda-Novales, M. G. (2012). Essential oils from aromatic herbs as antimicrobial agents. Current Opinion in Biotechnology. https://doi.org/10.1016/j.copbio.2011.08.005 Pilcher, J. J., Ginter, D. R., & Sadowsky, B. (1997). Sleep quality versus sleep quantity: Relationships between sleep and measures of health, well-being and sleepiness in college students. Journal of Psychosomatic Research. https://doi.org/10.1016/S0022-3999(97)00004-4