8 Essential Oils to Help You Sleep with 3 Diffuser Recipes

Did you know you can use essential oils to help you sleep? Who hasn’t had some degree of sleeplessness? Whether it’s short-term because something is heavy on your mind, or if it is chronic and has been happening for an extended period of time, the effects of not getting enough rest are never positive. We have all been there with decreased concentration or irritability, to diminished energy and performance, both physically and mentally. Over time, this can result in some serious life alterations and health issues.

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There are a few things you can try before jumping to prescription medication. In this article, we will explore eight essential oils to help you sleep effectively and stay asleep. I chose these eight based on their organic chemical makeup, as that is what makes essential oils so therapeutic, to begin with. Additionally, let’s take a look at 3 diffuser recipes that will surely help you sleep tonight.

LAVENDER (LAVANDULA ANGUSTIFOLIA)

I am starting with lavender because, well, it’s the most popular essential oil to help you sleep. It is widely used and has a great reputation for bringing a feeling of calm and relaxation, with good reason. The essential oil is steam distilled from the lower part of the plant. The aroma is floral and very light and is a favorite to many. Other than the beautiful aroma, there is a reason why this essential oil, when in pure form, leaves us feeling so calm and collected. There is a high percentage of the chemical component linalool, which is responsible for its sedative actions. In addition to this, there is a second component, linalyl acetate, that is also very calming in nature, especially when anxiety plays a role. Lavender has both, so no wonder we love it for all things tranquil.

CLARY SAGE (SALVIA SCLAREA)

This essential oil for helping you sleep is like lavender, in the components that it possesses. Clary Sage also has linalool and linalyl acetate, giving it the relaxing, calming sedative action that we desire for a good night’s sleep. The essential oil is steam distilled from the flower and has a floral aroma, as well, but with a herbaceous undertone. Clary Sage is used for balancing emotions. It helps to reduce anxiety, as it uplifts the mood, and calms the mind, so that you may turn off your worries and get some rest.

ROSEWOOD (ANIBA ROSAEODORA)

This essential oil comes from the wood of the Rosewood tree, commonly found in Brazil. In Brazilian folk medicine, it is used as a sedative.  Like Lavender and Clary Sage, Rosewood has the chemical component linalool, known for its sedative and relaxing effect. The impressive part of this essential oil, is the high percentage of linalool, coming in, many times, at 90%, compared to Lavender at 30-40%. The issue is the availability of this essential oil, and because the availability is limited, it is more expensive. The Rosewood Tree is now protected, as it is considered an endangered species.

There are, however, essential oil companies that acquire the distillation of the essential oil from farms in Brazil that grow the trees specifically to produce the oil. It is important to choose companies that are responsible for the way essential oils are produced, as sustainability is important and should always be practiced.  

Ho Wood or Ho Leaf (Cinnamomum camphora) is an effective alternative oil. This oil contains a similar amount of linalool, and mimics most of the therapeutic properties to Rosewood essential oil. If insomnia is a life-altering issue for you, and you have tried other calming oils, such as lavender, then one of these may be a worthwhile investment for you. Just be sure to know your source. 

VETIVER (CHRYSOPOGON ZIZANIOIDES OR VETIVERIA ZIZANIOIDES)

This essential oil is known as the “oil of tranquility”. It is calming and grounding and allows connection to one’s own self and increase concentration. As it soothes, it also supports the immune system.  The oil is steam distilled from the roots of the plant, and the aroma is one of complexity, so you either love it or really dislike it. When I first smelled it, I wasn’t sure, it was just different, but after a few times using it, I do enjoy it.  It blends really well with floral oils, as it is very woody and earthy. It is a thick oil, so if using in a diffuser, be sure to limit to a drop or two.  If you do like it, vetiver can be amazing for helping one rest well and restore your vital energy, while you do.

ROMAN CHAMOMILE (CHAMAEMELUM NOBILE) AND GERMAN CHAMOMILE (MATRICARIA RECUTITA)

We all know that drinking a cup of chamomile tea can relax you. This holds true for chamomile essential oil, as well. There are 2 types when we are talking about oils; Roman and German. They both have a calming, sedative effect, but they are from two different chemical families. Roman Chamomile encourages relaxation by alleviating stress and anxiety to support sleep. It’s very gentle and helps with overthinking and providing patience. German Chamomile has a compound called azulenes in it. This is believed to be responsible for its sedative action. It calms the nervous system from anxiety, tension, and headaches. And, it also gives the oil a blue color.

YLANG YLANG (CANANGA ODORATA VAR. GENUINA)

This is harmonizing oil. It helps the body to relax. It also helps to decrease heart rate and blood pressure, while the nervous system quiets. With these actions, stress responses are decreased, as well as anxiety, so if this is what is inhibiting you from getting a peaceful slumber, adding this oil to a nighttime blend is a must. The oil is steam distilled from the flower. It has a complex fruity, spicy aroma. Ylang Ylang essential oil is also great for calming and quieting the mind, so if overthinking is keeping you awake, this oil is for you.

BERGAMOT (CITRUS BERGAMIA)

Like Ylang Ylang, Bergamot assists with stress reduction. When you are dealing with repressed feelings, anxiety and worry, this oil can support and restore a calming balance by decreasing serum cortisol levels (aka, the stress hormone) (1).  It blends really well with other oils, with its citrussy initial scent, but it has a soft, herbaceous middle note, that lingers. So, while you may notice an uplifting feeling at first, the lasting impression is a relaxing calming therapeutic experience. A quick note about topical (applying to skin) application; bergamot can be phototoxic, meaning that it will increase your skin’s sensitivity to sunlight, so just be aware of that if planning on adding to lotion or butter.

PATCHOULI (POGOSTEMON CABLIN)

Lastly, patchouli is another oil that can calm an overactive mind when you can’t fall asleep. A study shows the inhalation of patchouli pure essential oil caused a 40% decrease in relative sympathetic activity (2). What does this mean? Well, the sympathetic nervous system directs the body’s rapid involuntary response to dangerous or stressful situations. A flash flood of hormones boosts the body’s alertness and heart rate, sending extra blood to the muscles. (3) We otherwise know this as our “flight or fight” response. This serves us well when needed. However, sometimes it doesn’t shut off when it should which causes us to feel anxious and feel “unsettled”. At a 40% decrease in this response, adding Patchouli to this list of relaxing essential oils is a no-brainer.

HONORABLE ESSENTIAL OILS TO HELP YOU SLEEP MENTIONS

Some other oils that are worth mentioning, that you may want to consider adding to blends to assist with sleep are;

• Sweet Orange
• Geranium
• Rose
• Cedarwood
• Bergamot Mint
• Neroli

DIFFUSER BLEND IDEAS

DEEP SLEEP

Use 2 drops Vetiver

2 drops Chamomile

2 drops Lavender

SHUT OFF THE MIND

3 drops Patchouli

2 drops Bergamot

2 drops Ylang Ylang

KNOCK OUT

3 drops Rosewood

2 drops Lavender

Add to your diffuser, in your bedroom, 20 minutes prior to falling asleep tonight. Rest well, my friend!

Do you use essential oils to help you sleep? Let me know in the comments below.