Uh, there is literally so much happening in the world right now (*sigh*) that we understand if you're having a lil trouble catching some quality zzz’s. Sleeping well (and through the night) takes both time and patience, and I say that as someone who has tried every sleep remedy out there, including ashwagandha gummies and rain soundtracks on loop. But honestly? Experts say the best thing you can do to hack your sleep is establish a consistent bedtime routine.
For you, that might mean slipping into some silky sheets, soaking in the tub with a lit candle or two, yoga, meditation, or some combination of all of the above. Your wind-down routine can also resemble an aromatherapy moment with a spritz of some essential oils. Before I go off on the benefits of essential oils, I'm not claiming them to be a magic sleeping pill that will cure you of your insomnia. The general goal here is to help you unwind after a long day, and there are certain essential oils that might help get you to your most zen-like space.
Before you get sucked into one of those cringey “Hey girl, wanna make some extra cash???” messages attempting to turn you into an ~essential oil entrepreneur~, read this. We’ll give you the lowdown on the best essential oils for sleep, where to buy them, and the best ways to diffuse them.
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So, do essential oils help you sleep, Y/N?
When used in aromatherapy, the answer is…possibly. “Essential oils reach the nose and the brain via the olfactory tract,” explains Carleara Weiss, PhD, MS, RN, a clinician-scientist focused on sleep, aging and wellness. “Overall, oils generate a biological response in the brain that boosts serotonin and endorphins, both of which promote relaxation,” says Dr. Weiss. But more on that in a bit.
Certain scents can help you chill out, and are an important part of a relaxation routine, says Rachel Salas, MD, M.Ed., Assistant Medical Director at the Johns Hopkins Center for Sleep and Wellness. The National Sleep Foundation’s research found that 71 percent of people reported getting a better night’s sleep after they climbed into fresh-scented sheets. Scent can also be linked to specific memories, so may help to recall a smell that reminds you of a relaxing time or peaceful location (think big tropical vacay energy here).
The best essential oils for rest
- Lavender. This is a classic get-ready-for-bed essential oil. Studies show that inhaling it may help with mild sleep disturbances, and according to Dr. Weiss, lavender can even help reduce anxiety.
- Chamomile. It's up to you whether you prefer to smell chamomile in oil form, or if you'd rather sip some cooling tea instead. According to research, chamomile contains apigenin, an antioxidant that can soothe inflammation and assist with muscle relaxation.
- Ylang Ylang. “This oil comes from the flower of the Cananga tree, and some studies show that it lowers blood pressure and reduces anxiety,” says Dr. Weiss. Ultimately, ylang ylang's effects on anxiety are wildly beneficial for improving one's sleep quality.
- Valerian. Okay, this is an oil you may be a little less familiar with. "Similar to lavender, you can inhale valerian oil, and it may help you drift off faster and improve your overall sleep quality," says Dr. Weiss.
- Eucalyptus. While it's not technically a sleep aid, eucalyptus does help you breathe easy according to a 2015 study. “The oil derives from Eucalyptus tree and alleviates nasal and sinus congestion, clearing the airways for better sleep,” Dr. Weiss says. Pro tip: Inhale some, or stick a big ol' sprig of eucalyptus in your shower and take a deep breath once things start to get steamy.
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Public Goods Eucalyptus Essential Oil
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How to use essential oils to wind down
When you're buying essential oils, remember that they're not a prescription for better sleep, and the FDA doesn't regulate them like they do supplements or herbs. Here are some other health tips to keep in mind before you pick your preferred scent...
Check the formula for allergens.
Hold off on spritzing any essential oil onto your bedding until you double check that none of the ingredients could activate an allergic skin reaction, Dr. Weiss advises. On that note, don't try to DIY your own essential oil formulas—only buy them from reputable retailers.
Don't rub them directly on your skin.
"There's not enough research to support that rubbing essential oils on your skin can do anything for your sleep," Dr. Salas says. It's okay to spray or dap them onto your sheets, but don't go overboard. "Over time, your mattress and pillows can get weighed down by oils and other allergens, and those allergens can disrupt your sleep quality, if there's enough of them," says Dr. Salas.
Incorporate aromatherapy into a your nighttime routine.
Stop the scrolling, shut off Netflix, and power up your diffuser at least a half hour before hitting the hay. You can also unlock peak coziness with the following sleep essentials:
Just Some Essential Oil Accessories for Your Home
Vorda African Rosewood Diffuser
EUKA Wellness Shower Bombs
The Ripple Co The Ripple DREAM
Illume Eucalyptus Ylang Room Spray
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Mara is a freelance writer and editor specializing in culture, politics, wellness, and the intersection between them, whose print and digital work has appeared in Marie Claire, Women’s Health, Cosmopolitan, Airbnb Mag, Prevention, and more. She’s a Fordham University graduate who also has a degree in Italian Studies, so naturally she’s always daydreaming about focaccia.
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