Essential Oil Blends for Sleep: Sweet Dreams Guaranteed

You know the saying, I’ll sleep when I die? Well it’s easy to confidently say that when sleep isn’t an issue. But when you wake up at 3 a.m. third day in a row, that saying takes on a whole new meaning: I’ll die if I don’t fall asleep– feels more like it. And we all know that this situation can make everything more difficult the next day. So if you are tired from counting sheep and feeling sub-optimal in the morning- you might want to look into aromatherapy. Essential oil blends for sleep, mixed by you, could provide a key to your good night’s sleep.

These blends combine different essential oils that have been known to improve relaxation, calm the mind, and soothe the senses, helping you to fall asleep faster and wake up feeling refreshed. In this article, you’ll learn what are the best essential oils for sleep, how to use them, and a variety of essential oil blends that you can try for that deep sleep you’ve been craving.

essential oil blends for sleep

ESSENTIAL OILS

Essential oils are concentrated liquids that are extracted from certain species of flowers, grasses, fruits, leaves, roots and trees. The reason they are in such tiny bottles is because it takes a great deal of work for them to be produced. For instance you would need eight million hand-picked jasmine blossoms to produce 2.2 pounds of oil. Essential oils are mostly used as a part of aromatherapy- a form of holistic medicine that involves the use of essential oils to improve one’s health and well-being.

essential oil blends for sleep

The Science Behind Relaxing Essential oils for sleep

Studies have shown that a certain essential oils can have a calming and relaxing effect, which we all know plays a big role in our good night’s sleep. In one study, lavender has shown to decrease alpha activity and increase delta activity upon releasing during the sleep. In the language of a normal human: Brain switched it’s radio from a wake-station to a sleep-station just by the smell of lavender oil. You will find more studies linked at the end of this article.

What Essential Oils are good for sleep?

aromatherapy

Lavender Essential Oil:

  • Widely used for promoting sleep
  • Has a calming and relaxing scent
  • Can help reduce anxiety
  • Can improve sleep quality and increase duration of deep sleep

Bergamot Essential Oil:

  • Citrus-scented oil with a fresh, uplifting scent
  • Believed to have a calming effect on the nervous system
  • Popular for promoting sleep

Roman Chamomile Essential Oil:

  • Gentle, floral-scented oil
  • Calming and relaxing effect
  • Often used to promote sleep and soothe the mind and body

Sweet Marjoram Essential Oil:

  • Warm and herbaceous-scented oil
  • Believed to have a calming effect on the nervous system
  • Commonly used for better sleep, reduce stress, and soothe muscle pain

Valerian Essential Oil:

  • Woodsy scent oil
  • Used to promote better sleep and reduce anxiety
  • Can help promote relaxation and reduce feelings of stress

Jasmine Essential Oil

  • Sweet and floral-scented oil
  • Calming effect
  • Improves sleep quality and reduces anxiety

Rose Essential Oil

  • Floral-scented
  • Soothing and calming effect
  • Often used to reduce anxiety, improve sleep, and improve mood

Vanilla Essential Oil

  • Warm, sweet-scented oil derived from the vanilla bean
  • Known for its calming and relaxing properties
  • Can help reduce anxiety, induce sleep, and improve mood

Vetiver Essential Oil

  • Earthy, grounding scent
  • Calming properties
  • Used in aromatherapy as a natural remedy for insomnia

Ylang Ylang Essential Oil

  • Sweet, floral-scented oil
  • Known for its calming and relaxing properties
  • Can help reduce stress, promote sleep, and improve mood
aromatherapy oils

How to use essential oils for sleep

There are few ways to use essential oils in your evening routine for their soothing properties:

  1. Aromatherapy Diffuser: Aromatherapy diffusers are devices that release a fine mist of essential oils into the air. This is a great way to fill your whole bedroom with a soothing smell before bed. Add few drops of essential oil of your choice and start getting ready for your restful sleep.
  2. Self-massage: You could mix a few drops of essential oils with a carrier oil, such as almond oil or jojoba oil, and massage the mixture onto your temples, neck, and wrists before bed. Take it a step further and give yourself a full body massage. To perform a self-massage, warm up your muscles, apply your diluted essential oil, start with your feet and work your way up to your back while focusing on any tense areas and breathing deeply. This will help to relax your muscles and feel grounded before bed.
  3. Inhaling: The easiest way is to simply take a few deep breaths of the essential oil directly from the bottle or from a tissue. This will help to clear your mind.
  4. Spray: Mix a few drops of essential oil with water in a little spray bottle and spray your pillows. In addition to a better night of sleep- your skin will thank you too.
  5. Add oil to your bath:Add few drops of your favorite oil to your bath water and relax. Add to that cocktail magnesium salt and you have the Wholy sleep trinity- aromatherapy, warm bath and magnesium.

How Not to Use Essential Oils

It’s good to know also, how not to use essential oils.

  1. Don’t apply undiluted essential oils directly on the skin. It can cause mild to severe skin irritation.
  2. Never ingest your essential oils. They are highly concentrated and can be toxic in ingested.
  3. Keep it away from your eyes or mucous membranes- it cause irritation.
  4. Be mindful of phototoxicity: Some essential oils can cause skin sensitivity to sunlight.
  5. Store essential oils properly: Essential oils should be stored in a cool, dark place to maintain their potency and prevent oxidation.
essential oil blends for sleep

Essential Oils Blend Recipes For Sleep:

In one study, researchers discovered that essential oils for sleep blended worked more effectively to improve both sleep quality than single essential oil. Which brings us to the most important past of this article. And that is how to create your own essential oil blend.

How to mix your own sleep essential oil blends

To create your own sleep blend, start by choosing two (or more) oils that you like. Add a few drops of each oil to a carrier oil, such as sweet almond oil, jojoba or even olive oil. Mix them together and store in a small bottle or jar. You can also directly mix them by adding a few drops of each into your diffuser.

10 essential oil sleep blends for a bathtub soak:

essential oil blends for sleep
  1. Lavender Luxury:
    • 10 drops of lavender essential oil
    • 5 drops of bergamot e. oil
    • 5 drops of eucalyptus e. oil.
  2. Stress Reliever:
    • 10 drops of peppermint oil
    • 5 drops of eucalyptus e. oil
    • 5 drops of lavender e. oil.
  3. Relax and Unwind:
    • 10 drops of ylang-ylang essential oil
    • 5 drops of bergamot essential oil
    • 5 drops of frankincense oil.
  4. Soothing Soak:
    • 10 drops roman chamomile e. oil
    • 5 drops of lavender e. oil,
    • 5 drops of vanilla e. oil.
  5. Calming Waters:
    • 10 drops of vetiver oil
    • 5 drops of lavender e. oil
    • 5 drops of jasmine e. oil.
  6. Sleepy Sea:
    • 10 drops of marjoram e. oil
    • 5 drops of lavender e. oil
    • 5 drops of eucalyptus e. oil.
  7. Dreamy Bubbles:
    • 10 drops of sandalwood e. oil
    • 5 drops of lavender e. oil
    • 5 drops of vanilla e. oil.
  8. Stress Buster:
    • 10 drops of rose e. oil
    • 5 drops of lavender e. oil
    • 5 drops of eucalyptus e. oil.
  9. Mindful Moment:
    • 10 drops of frankincense oil
    • 5 drops of lavender e. oil
    • 5 drops of bergamot e. oil.
  10. Comforting Bath:
    • 10 drops of geranium e. oil
    • 5 drops of lavender e. oil
    • and 5 drops of vanilla e. oil.

Each of these e. oil blends can be added to your bathtub for a relaxing soak before bedtime, helping you unwind, calm your mind, and get a good night’s sleep.

10 essential oil diffuser blends for sleep recipes:

essential oil diffuser
  1. Lavender Calm:
    • 5 drops of lavender e. oil
    • 5 drops of bergamot e. oil
    • 5 drops of frankincense e. oil.
  2. Sweet Dreams:
    • 5 drops of sweet orange e. oil
    • 5 drops of sandalwood e. oil
    • 5 drops of vanilla oil.
  3. Restful Night:
    • 5 drops of clary sage oil
    • 5 drops of Roman chamomile oil
    • 5 drops of sandalwood e. oil.
  4. Soothing Sage:
    • 5 drops of sage e. oil
    • 5 drops of geranium e. oil
    • 5 drops of frankincense e. oil.
  5. Deep Sleep Diffuser Blend:
    • 5 drops roman chamomile e. oil
    • 5 drops of vetiver e. oil
    • 3 drops of ylang-ylang e. oil.
  6. Sleepy Time:
    • 5 drops of jasmine oil
    • 5 drops of sandalwood oil
    • 3 drops of vanilla essential oil.
  7. Calming Cedarwood:
    • 5 drops of cedarwood oil
    • 5 drops of lavender e. oil
    • 3 drops of marjoram essential oil.
  8. Dreamy Night:
    • 5 drops of vetiver essential oil
    • 5 drops of lavender e. oil
    • 3 drops of marjoram essential oil.
  9. Nighty Night:
    • 5 drops of neroli essential oil
    • 5 drops of lavender e. oil
    • 5 drops of bergamot oil.
  10. Peaceful Sleep:
    • 5 drops of bergamot oil
    • 5 drops of lavender e. oil
    • 3 drops of ylang-ylang essential oil.

These essential oil blends can be added to your diffuser before bedtime to create a calming and relaxing atmosphere, helping you fall asleep faster and wake up feeling refreshed.

10 essential oil blend recipes for a sleep mist:

essential oil blends for sleep
  1. Sweet Slumber:
    • 10 drops of lavender essential oil
    • 5 drops of bergamot essential oil
    • 5 drops of vanilla essential oil.
  2. Sleepy Spray:
    • 10 drops of chamomile oil
    • 5 drops of lavender oil
    • 3 drops of vanilla oil.
  3. Dreamy Dew:
    • 10 drops of jasmine oil
    • 5 drops of lavender oil
    • 5 drops of bergamot oil.
  4. Tranquil Mist:
    • 10 drops of ylang-ylang oil
    • 5 drops of lavender essential oil
    • 3 drops of vanilla essential oil.
  5. Restful Rose:
    • 10 drops of rose oil
    • 5 drops of lavender oil
    • 3 drops of bergamot oil.
  6. Sleepy Scents:
    • 10 drops of frankincense essential oil
    • 5 drops of lavender essential oil
    • 5 drops of vanilla essential oil.
  7. Nighty Night:
    • 10 drops of neroli essential oil
    • 5 drops of lavender essential oil
    • 5 drops of bergamot oil.
  8. Soothing Spray:
    • 10 drops of sage essential oil
    • 5 drops of lavender essential oil
    • 5 drops of bergamot oil.
  9. Calming Cloud:
    • 10 drops of valerian oil
    • 5 drops of lavender essential oil
    • 5 drops of bergamot oil.
  10. Sweet Dreams Spray:
    • 10 drops of sweet orange essential oil
    • 5 drops of lavender essential oil
    • 5 drops of vanilla essential oil.

These essential oil blends can be added to a mist bottle with water and sprayed in the room or on your bed linens before bedtime to create a relaxing and peaceful atmosphere. This will help you fall asleep faster and stay asleep throughout the night.

Conclussion

essential oil blends for sleep

Indeed aromatherapy can be a beautiful, grounding and, most importantly, effective way to improve your sleep. Not to mention the lack of side effects that some of the more conventional medications offer. And in contrast to the popular belief, we don’t actually need all of our remedies to be lab-made. Because the wild world of nature holds within it the key to all our healing. Experiment with different oils and techniques to find what works for you, and have a good night.

Research on the subject: