Sleep is a vital component of our overall well-being. Yet, due to stress, anxiety, irregular schedules, or poor lifestyle habits, many of us suffer from sleep disorders such as insomnia, nighttime awakenings, or unrefreshing sleep. If you're looking for natural solutions to improve the quality of your sleep, essential oils may be the alternative you're looking for.
Thanks to their relaxing and soothing properties, certain essential oils act directly on the nervous system, thus facilitating relaxation and falling asleep.
In this article, I invite you to explore the best essential oils for restful sleep. In addition to their relaxing properties, they help establish calming rituals that, day after day, condition your brain to recognize bedtime and prepare for sleep. Additionally, aromatherapy helps create a pleasant sensory ambiance, transforming your bedroom into a sanctuary of tranquility and well-being.
4 essential oils for better sleep
True Lavender: The essential for relaxation
True lavender essential oil is undoubtedly one of the most popular for improving sleep. Rich in linalool and linalyl acetate, it has recognized calming and sedative properties. These compounds act on the brain's GABA receptors, responsible for relaxation, which helps reduce anxiety and stress while promoting faster sleep.
- Practical advice: Diffuse 3 to 4 drops in the bedroom before bed, or place 2 drops directly on a corner of your pillow.
- Precautions: Not suitable for pregnant women under 3 months, or for infants under 3 months.
Petit grain bigarade: To calm thoughts
If your mind is racing before sleep, Petitgrain Bigarade essential oil is one of the best choices for calming racing thoughts. Rich in linalool and linalyl acetate, it has similar effects to lavender but with a more subtle, slightly fruity scent. It helps regulate the autonomic nervous system, promoting deep physical and mental relaxation.
- Helpful Tip: Apply 1 to 2 drops to wrists, then inhale deeply to calm mental agitation.
- Precautions: Not recommended for pregnant women under 3 months - Not suitable for infants under 3 months - Dilute with a vegetable oil for sensitive skin.
Mandarin: Softness for peaceful nights
Mandarin essential oil is known for its calming and mildly sedative properties, particularly due to its limonene content. Its sweet, mild scent quickly soothes tension accumulated during the day, and it is particularly suitable for children or adults suffering from nighttime restlessness.
- Practical tip: Diffuse 3 to 4 drops in the bedroom before going to sleep. You can also apply it diluted in jojoba vegetable oil to the soles of your feet for immediate relaxation before going to sleep.
- Precautions: Prohibited for pregnant women under 3 months - Prohibited for infants under 3 months - Dilute before application to the skin - Do not apply to the skin before sun exposure, as it is photosensitizing.
Roman Chamomile: The ally of good sleep
Roman chamomile essential oil is particularly effective for sleep, especially when sleep is related to nervous tension or mental hyperactivity. The esters present in this oil, particularly isobutyl angelates, are known for their antispasmodic and calming effects, perfect for relieving states of intense anxiety.
- Practical tip: Apply a few diluted drops to the temples and the back of the neck to relieve tension.
- Precautions: Not suitable for pregnant women under 3 months - Nor for infants under 3 months
Recipes for Better Sleep
Essential oil synergies combine the benefits of several oils for an even more powerful effect on sleep quality. Whether used as a spray, balm, or diffusion, these blends promote deep relaxation and prepare your body and mind for a restful night. Here are three simple recipes to create a soothing bedtime routine.
“Serene Mist” Spray
This room spray is a quick and effective way to prepare your bedroom for sleep. With sedative True Lavender and calming Bitter Orange Petitgrain, this spray immerses you in an atmosphere conducive to peaceful sleep.
Ingredients :
- 50 ml of distilled water
- 10 drops of true lavender essential oil
- 10 drops of Petitgrain bigarade essential oil
- 1 teaspoon of solubol (or other natural dispersant)
- 1 x 50 ml spray bottle
Preparation :
- Mix the essential oils with the solubol in the spray bottle. Add the distilled water. Shake vigorously to disperse the oils evenly in the water.
How to use:
- Spray the spray in the bedroom 10 to 15 minutes before going to bed for a relaxing atmosphere.
- Precautions: Do not spray directly onto skin. Store the bottle away from light and heat.
“Sweet Night” Balm
The balm is an ideal way to combine touch and aromatherapy in a soothing pre-bedtime ritual. The gentle massage helps relax muscles while True Lavender and Roman Chamomile work together to soothe the nervous system and ease tension.
Ingredients :
- 20 g of shea butter (or coconut oil)
- 5 drops of true lavender essential oil
- 5 drops of Roman Chamomile essential oil
Preparation :
- Melt the shea butter in a double boiler over low heat.
- Remove from heat and add the essential oils.
- Mix well so that the oils are evenly dispersed, then let cool to room temperature.
- Store in a small airtight jar away from light.
How to use:
- Apply a small amount of the balm to your temples, neck, or soles of your feet before going to sleep. The massage helps release muscle tension and prepares the body for relaxation.
- Precautions: Store away from heat to prevent the balm from melting.
“Sleep Cloud” Broadcast
Diffusing essential oils is one of the simplest and most effective ways to enjoy the benefits of essential oils for sleep. This synergy combines the sedative properties of true lavender with the calming and soothing properties of mandarin essential oil. Ideal for creating a gentle atmosphere conducive to falling asleep.
Ingredients :
- 5 drops of true lavender essential oil
- 5 drops of Mandarin essential oil
Preparation :
- Add the essential oils to your diffuser. Follow your device's instructions for diffusion.
How to use:
- Diffuse this blend in the bedroom 30 minutes before bed to promote a calm and relaxing atmosphere.
- Precautions: Do not leave the diffuser running overnight. Avoid using essential oils in unventilated rooms.
Tips to Maximize the Effects of Essential Oils on Sleep
- Create a regular routine with essential oils: One of the keys to fully reaping the sleep benefits of essential oils is to incorporate them into a regular routine. The brain associates scents with emotions and behaviors, which means that repeatedly using relaxing essential oils before bed can send a clear signal to your body: it's time to wind down and prepare for sleep.
- Combine application methods for maximum relaxation: There are several ways to use essential oils to improve sleep, and combining several can increase their relaxing effects. For example, pairing diffusion with a soothing massage or applying a relaxing balm to your temples can create an even more powerful synergy.
- Use essential oils to complement relaxation techniques: Essential oils are even more effective when combined with relaxation techniques such as deep breathing, sophrology, or meditation. These practices help relax the body and mind, while the oils support this state of calm.
- Choose a sleep-friendly environment: Essential oils alone aren't enough if your sleep environment isn't conducive to relaxation. A bedroom that's too bright, noisy, or cluttered can counteract the beneficial effects of aromatherapy. It's essential to create a space that promotes calm and tranquility.
General precautions for the use of essential oils
- Dilution: Dilute essential oils before skin application to avoid irritation.
- Tolerance test: Before use, carry out a skin tolerance test by applying a small amount of the diluted synergy to the inside of the elbow and wait 24 hours to check for an allergic reaction.
- Do not use in children, pregnant or breastfeeding women without medical advice: It is imperative to consult the essential oils sheet and consult a health professional before any use in these specific cases.
- Precautions for medical conditions: People suffering from chronic illnesses (asthma, epilepsy, hypertension, etc.) should consult their doctor before using essential oils, as some may have adverse effects or be contraindicated with their treatment. Your doctor is the only primary player in your health.
- Beware of photosensitizing oils: Some essential oils, such as citrus oils (lemon, bergamot, grapefruit), can cause skin burns or spots if exposed to the sun after application. Do not use them before direct sun exposure.
- Avoid mucous membranes and eyes: Essential oils can cause severe irritation. In case of accidental contact, rinse thoroughly with a carrier oil, not water. Consult your doctor.
Sleep is essential for maintaining good physical and mental health, but many factors can disrupt our ability to sleep well, such as stress, anxiety, or an unbalanced lifestyle. Essential oils are a natural and effective solution for improving sleep quality thanks to their calming, relaxing, and sedative properties. Whether you need to calm a restless mind or release muscle tension, by establishing a regular routine with essential oils and taking care to create a conducive sleep environment, you can promote faster falling asleep and better sleep.
I wish you sweet dreams!
Sources of information (bibliography):
Françoise Couic-Marinier, Essential oils for adults - Éditions Solar, December 1, 2021, 331 p., ISBN: 978-2263174520
Françoise Couic-Marinier, Aromatherapy: Better living with your emotions with essential oils, self-hypnosis and meditation, Édition Terre vivante, March 16, 2021, 320 p., ISBN: 978-2360984848
Claire Lalande, Use of aromatherapy in insomnia and minor depression. Life Sciences
Study references:
Karadag E, Samancioglu S, Ozden D, Bakir E. Effects of aromatherapy on sleep quality and anxiety of patients. Nurs Crit Care. 2017 Mar;22(2):105-112. doi:10.1111/nicc.12198. Epub 2015 Jul 27. PMID: 26211735. https://onlinelibrary.wiley.com/doi/10.1111/nicc.12198
Chandharakool S, Koomhin P, Sinlapasorn J, Suanjan S, Phungsai J, Suttipromma N, Songsamoe S, Matan N, Sattayakhom A. Effects of Tangerine Essential Oil on Brain Waves, Moods, and Sleep Onset Latency. Molecules. 2020 Oct 21;25(20):4865. doi:10.3390/molecules25204865. PMID: 33096890; PMCID: PMC7587980. https://www.mdpi.com/1420-3049/25/20/4865
Maison Jacynthe disclaims all liability. All information contained on this page is not intended to replace justified allopathic treatment or to disregard the expertise of the medical profession. It is up to each individual to take charge of their own health, to inform themselves, and to make the necessary changes to improve their condition. Therapeutic supervision by a qualified health professional is obviously recommended.
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