How to choose the best essential oil for sleep?

Sleep is an essential element of all the processes taking place in the body. It is linked to every aspect of health and allows for rest and regeneration. Sufficient sleep is necessary to maintain vitality and well-being. There are many factors that have a negative impact on sleep, but these problems can be alleviated by using natural products. Which essential oil should you choose to aid sleep?

Essential oils – a natural remedy for sleep problems

Sleep is just as important as a well-balanced diet or physical activity, and a lack of it is associated with the risk of developing many physical or mental health conditions. The evidence clearly shows that aromatherapy can be a non-invasive, safe and effective approach to promoting sleep.

Certain essential oils, when used correctly, can help resolve a range of issues:

• they help you fall asleep
• they improve the quality of sleep
• extend the duration of night-time rest
• reduce the number of times you wake up during the night

It is an excellent solution for anyone who wakes up feeling sleep-deprived, tired and lacking in energy. Aromatherapy offers a natural alternative to pharmaceutical treatments and can also be used as a complementary therapy alongside treatment prescribed by a doctor. Which essential oil is best for sleep?

Lavender

Lavender essential oil is extracted from the flowers of the narrow-leaved species (Lavandula angustifolia). The extract has a pleasant, floral, sweet aroma with balsamic notes and properties that have been confirmed by numerous studies.

Lavender essential oil lowers the heart rate and blood pressure, relaxes tense muscles, and helps you to calm down, unwind and find peace – this mirrors the natural stages the body goes through whilst falling asleep. It has been confirmed that the extract increases the duration of slow-wave (deep) sleep – improving not only the duration but also the quality of a night’s rest, whilst boosting alertness during the day.

Although the mechanisms by which the oil works are not (yet) fully understood, scientists speculate that lavender may stimulate GABA receptors (which play important roles in the nervous system), thereby aiding the production of melatonin – a hormone that promotes sleep.

Chamomile

Chamomile essential oil is produced from the flowers of theAnthemis nobilis plant, which is one of the oldest medicinal herbs used by humans. The product has a delicate, sweet, herbaceous aroma and is indispensable for creating a warm, comforting atmosphere.

Chamomile essential oil is very rich in esters (which make up as much as 95 per cent of its composition). Although the exact mechanism of action of these compounds is not clear, it is known that they help regulate the nervous system, inducing a sense of calm and balance. The extract also contains apigenin – a substance that induces drowsiness.

The product’s effectiveness is confirmed by numerous studies – the latest tests from 2021 showed that chamomile essential oil significantly improves sleep quality and reduces the time taken to fall asleep, as it lowers levels of stress and anxiety.

Clary sage

Clary sage essential oil is an extract derived from theSalvia sclarea variety, a species of plant belonging to the Lamiaceae family. It has an earthy, floral aroma with a delicate, fruity note, which perfectly relaxes the body and mind.

Clary sage essential oil has properties that promote sleep. Not only does it calm the mind and improve mood, but it also lowers cortisol levels. This is because cortisol is thought to influence the circadian rhythm and appears to be linked to increased alertness – lower cortisol levels may therefore promote sleep.

One study showed that clary sage essential oil lowers blood pressure and respiratory rate, and also reduces stress levels, which will certainly make it easier to fall asleep. Furthermore, it increases serotonin levels, which, by interacting with its metabolite (melatonin), helps you fall asleep.

Bergamot

Bergamot essential oil is extracted from the peel of the citrus fruit of theCitrus bergamiaplant and has a unique, highly complex aroma – somewhat similar to lime, but with additional floral, herbaceous and resinous notes. As scientists have shown, it is one of the few citrus oils with a calming effect.

Linalool, a component of the oil, inhibits the chemical process of glutamate receptor binding in the cerebral cortex, resulting in reduced neural excitation and a strong sense of relaxation.

Studies have shown that bergamot essential oil, when diffused, induces physiological changes in the human body, including a reduction in blood pressure

Ylang-ylang

Ylang-ylang essential oil is produced from the flowers of the ylang-ylang tree (Cananga odorata) using steam distillation. Although its fresh, floral and slightly herbaceous aroma is truly captivating, the main factor behind the product’s popularity is its therapeutic effects.

Tests have shown that ylang-ylang essential oil reduces both systolic and diastolic blood pressure, as well as lowering the heart rate. Research has confirmed that it has a strong calming effect and reduces stress levels, even when these are considered high (as determined by measuring alpha brain waves in volunteers, rather than their subjective assessments).

When used for inhalation, ylang-ylang essential oil reduces stimulation of the autonomic nervous system, calms the mind and perfectly prepares the body for sleep.

Marjoram

Marjoram essential oil is extracted from the dried leaves and flowers of marjoram (Origanum majorana), a plant native to the Mediterranean basin but now found in many places around the world. Its warm, herbal and sweet aroma lifts the mood, whilst helping you to unwind and achieve a sense of calm.

In one study examining the effects of the extract, the impact of marjoram essential oil on brain activity was investigated. It was found to reduce and shorten the waking state, which is the physiological opposite of sleep. Tests have also shown that it affects not only people who report problems with the quality of their night’s rest, but also those who rate their sleep as satisfactory.

Marjoram essential oil can regulate heart rate and relax muscles; it has a calming and sleep-inducing effect.

Cedar

Cedarwood essential oil is obtained from the needles, bark and berries of the cedar tree (Cedrus atlantica). Depending on the raw material, various extraction methods are used, including steam distillation and cold pressing. Unlike other woody scents, cedarwood essential oil has a subtle, soft, camphor-like aroma.

Cedrol is primarily responsible for the calming properties of cedarwood essential oil. The extract improves sleep quality in most people, regardless of age or health.

Experts believe that aromatherapy using cedarwood essential oil triggers the release of serotonin in the brain, which is then converted into melatonin, helping one to fall asleep. A study conducted in 2017 showed that a group of volunteers who received a massage using the extract experienced a reduction in sleep disturbances and associated daytime dysfunction.

According to the researchers’ hypothesis, cedarwood essential oil may be responsible for activating the parasympathetic nervous system, which regulates the body’s rest. This is consistent with analyses which confirmed that the extract increases total sleep time and reduces early morning awakenings.

Essential oils for a good night’s sleep – how to use them?

There are several essential oils that promote healthy sleep; it’s worth trying a few to find the perfect product. However, this doesn’t mean they have to be used separately. Research confirms that excellent results can be achieved by blending selected oils – how should they be combined?

• bergamot+lavender+ylang-ylang
• sage+lavender+chamomile
• chamomile+cedar
• lavender+marjoram+clary sage

And how should you use essential oils to support healthy sleep?

• when diffused– the dispersed essential oils have a delicate scent, do not overwhelm the sense of smell, yet are highly effective
• When applied directly– simply massage a few drops into specific parts of the body (e.g. the chest, wrists, forehead); however, it is important to remember to dilute the extract beforehand (1 drop of essential oil per tablespoon of carrier oil)
• for an evening bath– this is an excellent way to calm and relax; it is best to do this 60–90 minutes before you plan to go to sleep
• bed linen spray– mix 4–5 drops of essential oil with 200 ml of water in a spray bottle, then spray a fine mist onto the bed linen (to avoid irritating sensitive skin, you can spray the underside of the pillow and the top of the duvet)

Sleep is such a vital, yet often neglected, aspect of overall health and wellbeing. It affects many aspects of life, from physical health to emotions and social interactions. A lack of sleep is highly detrimental to a person – even a single sleepless night affects productivity and mood. Although there may be many causes for sleep problems, it is worth trying one natural solution first: essential oils for a good night’s sleep.