So you have trouble sleeping. Join the club. About a third of adults complain about it Insomnia … but not all of us want to have to take Ambien or any other medicine to fall asleep, fall asleep, and wake up rested. (So simple, so elusive.)
Essential oils can absolutely help – and not in a pseudo-scientific way. In an actual scientific way. After all, there’s a reason people have been using them for centuries to help with everything from sleep quality to immunity – and now we actually have studies to prove their effectiveness: “Essential oils are among the oldest medicines practiced by humans “comments Sarah Horowitz, master perfumer at Skylar, a brand for luxurious, natural perfumes. “They have been shown to improve the quality of sleep, reduce anxiety, relieve depression, and relax the nervous system and pain.”
The following 11 essential oils have been empirically proven to improve sleep. There are many ways in which they can be used (diffusers, pillow sprays, etc.) but this is Horowitz’s favorite method: “I recommend closing your eyes and inhaling the specific essential oil for what you are working on. In this case, sleep / Relax – and repeat your affirmation. When you take a deep breath, your mind will create a memory of it and associate that scent with that affirmation. So if you are working on relaxing you can close your eyes and inhale the lavender and say: “I’m relaxed.” Repeat this exercise – the deep breathing, calming scent, and repeating mantra work together to calm both the mind and body. “
However, lavender isn’t the only essential oil that can help with sleep. Keep scrolling for a comprehensive list of zzz inducing essential oils.
1. Lavender
Plant Therapy Lavender Essential Oil ($ 6)
We have to start with lavender, perhaps the most popular sleeping oil, as it has been linked to lowering blood pressure and heart rate, reducing anxiety, and improving mood. “Lavender oil is rich in linalool, a terpene that has been linked to calming the central nervous system and a sleep-inducing calming effect,” said Ron Gray of the CBD wellness brand Papa & Barkley.
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“It’s also analgesic and antibacterial,” adds Amy Leigh Mercree, holistic health expert and author of The Mood Book: Crystals, Oils, and Rituals to Enhance Your Mind. Use it in your diffuser, put a few drops on your pillow, or put a few drops on your hands and rub it into your temples. “Lavender is one of the few essential oils. It is recommended that you apply it without a carrier oil to dilute it,” says Mercree.
Vitruvi Lavender Essential Oil ($ 18)
2. Cedar wood
Gya Labs Cedarwood Essential Oil ($ 7)
The warm scent of cedar can calm your mood by creating a feeling of contentment. The mixture of cedar wood with lavender, frankincense and holy basil creates a wonderfully relaxing scent.
Bioscents Package Free x BioScents Organic Essential Oil ($ 13)
3. Chamomile
Pure Gold Roman Chamomile Oil ($ 9)
“Chamomile has been a valuable plant for centuries for its soothing properties,” says Alison Deyette, lifestyle expert at Mattress Firm. “That’s why it’s high on the list of non-caffeinated hot teas to drink before bed. It counts as one of the most popular oils for fighting insomnia, relieving headaches and even reducing menstrual cramps. “
How does chamomile work during sleep? “When chamomile essential oils are inhaled as part of aromatherapy, the vapors help reduce adrenocorticotropic plasma hormone (ACTH), a stress-induced hormone,” explains Saman Faramarzi, ND, founder of SAFA Wellness. “Other compounds in chamomile are thought to bind to neurotransmitter receptors to produce sedative effects, but these compounds have not been identified.”
Side note: chamomile can stimulate contraction in pregnant women. Faramarzi therefore does not recommend expecting mothers to drink chamomile tea or use chamomile essential oils.
Artizen Roman Chamomile Essential Oil ($ 15)
4. Geranium
Healing Solutions Geranium Essential Oil ($ 9)
Geranium essential oils have been shown to help with everything from anxiety to PMS. “While the exact physiological effects have yet to be identified, several clinical studies show decreases in blood pressure and anxiety levels,” says Faramarzi. “Since many sleep problems are related to anxiety, once you address a root cause, you can help alleviate symptoms, which in this case include insomnia.”
Cliganic Organic Geranium Essential Oil ($ 10)
5. Valerian
Eden’s Garden Valerian Essential Oil ($ 21)
“The medicinal properties of the oil from these pretty pink flowers date back to ancient Greek and Roman times,” says Deyette. Valerian can help you fall asleep faster, improve the quality of sleep, and wake up more energetic. “About a third of adults complain of insomnia, and while valerian may not be as well known as chamomile or lavender, it is used regularly to relieve restlessness and nervous tension, and to help you wake up refreshed without the hangover effect.”
Artizen Valerian Essential Oil ($ 40)
6. Ylang Ylang
Sun Organic Ylang Ylang Best Essential Oil ($ 14)
It’s not just a pleasant perfume note; Ylang Ylang can also be used as a sleep aid. “Studies show that ylang ylang helps lower blood pressure and pulse rate, as well as lowering the stress index (measured by alpha brain waves),” says Faramarzi. “It appears that ylang ylang helps reduce your autonomic nervous system response, which will help you relax and put you in a better mood to sleep.”
Make sure you combine ylang ylang with a carrier oil like avocado, sweet almond, jojoba, or coconut oil before massaging it into the skin as it is potent and can cause irritation.
Plant Therapy Ylang Ylang Essential Oil ($ 14)
7. Neroli
Gya Labs Neroli Essential Oil ($ 20)
Another delicious perfume ingredient that can help you sleep: Neroli oil is extracted from the blossom of a bitter orange tree and has a sweet honey and a spicy scent. “When it is combined with chamomile and lavender, one study suggests that it has a calming effect,” says Deyette. “Another study found that it helped reduce stress and lower blood pressure in women.”
Hana Neroli Essential Oil ($ 13)
8. Bergamot
ArtNaturals 100% Pure Bergamot Essential Oil ($ 8)
We normally associate citrus fruits with wakefulness, but this oil, extracted from an Italian fruit, actually has a calming effect. “The essential oil signals your system that it’s time for bed by slowing your heart rate and lowering your blood pressure,” says Deyette. “It also reduces anxiety and stress.”
Vitruvi Bergamot Essential Oil ($ 15)
9. Jasmine
Mary Tylor Naturals Jasmine Essential Oil ($ 13)
Although less researched than lavender and chamomile, jasmine is another promising sleep elixir. “A researcher from Wheeling Jesuit University found that people who slept in rooms where jasmine was airborne slept more peacefully, and reported that they felt more awake later in the day than in a room where lavender was circulating was, or in a room with no added flavor at all, “comments Shannon Davenport, certified aromatherapist and founder of Esker, a non-toxic, environmentally friendly personal care brand.
Majestic Pure Jasmine Fragrance Oil ($ 29)
10. Sandalwood & Frankincense
Vitruvi Frankincense Essential Oil ($ 18)
“Frankincense and sandalwood have also been shown to help with sleep problems in cancer patients in the UK,” says Davenport.
Essence-Lux sandalwood essential oil ($ 6)
Experiment with combining some of the oils above and see which ones are best for you and your sleep routine.
Next up: The Ultimate Guide to Essential Oils: Which Essential Oils and What For?
This article was originally published earlier and has been updated since then.
This article originally appeared on The Thirty
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