AD | “Happiness consists of getting enough sleep. Just that, nothing more,” according to American author Robert A. Heinlein. Getting a good night’s sleep is something that many take for granted but what about those of us who need a little help? Personally, I’ve found using essential oils for better sleep is one of the best ways to do that. And I’m thrilled to be working with Boots on their Rebalancing Rest campaign, and share my perfect pre-bed routine with my favourite essential oils to promote relaxation and improve sleep quality.
Why is Sleep So Important?
Research shows that poor sleep can have a negative impact on your hormones, blood pressure, daily performance, cause weight gain, and increase the risk of diseases. Your body repairs itself when you sleep, so sleep disorders place a tremendous burden on virtually every organ system in your body.
Fortunately, Boots have a wealth of expert approved tips to help you to sleep better and a wide range of slumber saviours to help with a stable sleep routine and a relaxing pre-bed unwind. And that’s also where calming essential oils come in, as they may help you unwind, ready for some restful sleep.
What Are Essential Oils?
Fragrant essential oils are found in seeds, bark, stems, roots, flowers, and give plants their distinctive smells, protect plants, and play a role in plant pollination. Today, as in early Egyptian, Chinese, and Roman times, these same natural oils can be extracted or distilled and used in food preparation, beauty and skincare treatments, and health-care practices, including aromatherapy.
What are the Best Essential Oils for Sleep?
Our sense of smell is one of our most powerful senses. Essential oils are quickly absorbed by the smell receptors, which have a direct link to the brain by way of the olfactory nerve. So, choosing the right essential oils, or essential oil blend, with the best properties for better sleep is key. And you want to look out for oils with linalool and linalyl acetate, which are known for their relaxing, calming properties. Here are 17 to choose from, any of which could be the best essential oil for sleep for you.
- Lavender – probably the oil most people think of first, it’s widely known for its ability to promote a relaxing atmosphere that can lead to a restful sleep. Its sweet, floral and herbal scent makes you feel at ease and peaceful emotionally.
- Vetiver – this dry, earthy, woody, leathery, and smoky oil has a calming and grounding effect on emotions.
- Frankincense – the warming, earthy, spicy, slightly citrusy, clean aroma is very helpful for peace, relaxation, satisfaction, and overall wellness.
- Ylang Ylang – contains natural abilities to soothe, its rich, sweet, floral aroma with hints of honey and spice is also known for its uplifting and calming effects on the mood.
- Vanilla – creamy, warm, sweet, and with a slightly exotic aroma, it could help relieve tension, calm the mind, and breathe more easily.
- Rose – well known and loved in the perfume industry, this sweet and floral oil is emotionally uplifting.
- Geranium – this sweetly floral and herbal scent can support emotions by creating a calming and grounding effect.
- Jasmine – rich, sweet, and floral with musky undertones, this uplifting oil promotes feelings of joy, peace, and self-confidence.
- Sandalwood – the sweet, woody grounding aroma is known to enhance mood—which is why the oil has been used in meditation for centuries.
- Chamomile – popular for its sweet, soothing nature, this fresh, floral and herbaceous oil not only calms the mind, it can help with anger and irritability when you’re feeling agitated.
- Bergamot – sunny, sweet, citrusy and refreshing, it may help with relaxation.
- Cedarwood – similar to lavender, this camphorous oil with balsamic undertones is known for its calming and grounding properties for both the mind and body.
- Marjoram – sweet, minty, herbaceous, and woody, this oil helps promote a calming atmosphere and can help relax emotions during stressful moments.
- Clary Sage – earthy, herbaceous, floral and slightly fruity, this is one of the most relaxing, soothing, and balancing essential oils, and when used aromatically, it promotes feelings of relaxation in preparation for a restful night’s sleep.
- Peppermint – minty-fresh, camphorous, cool, and distinctive, it’s not an oil you might think of for relaxation but it may help you breathe more easily – think of Vicks VapoRub, for example.
- Eucalyptus – minty, camphorous, with hints of forest, this soothing oil has a cooling vapour that can promote feelings of a clear mind and relax tension.
- Petitgrain – a fresh, floral, and often herbaceous aroma with a distinctive orange blossom accent, this oil can be helpful in creating a calm environment and promote feelings of relaxation
Four Ways to Use Essential Oils for Better Sleep in a Pre-Bed Routine
Of course you don’t have to stick to just one essential oil, you can try a blend of two or three if you want to, for double and triple the benefits, win, win! These are my four favourite ways to use aromatherapy oils in my pre-bed routine.
Use a diffuser
I’m a big fan of diffusers which are designed to distribute microscopic droplets of essential oil into the air, so no more worrying about candles and open flames. The best way to diffuse is either nebulising (cold air) or ultrasonic (water) diffusion as heating oils to diffuse them can alter their delicate chemistry. I have an ultrasonic, electric one with changeable mood lights and the ability to automatically turn off.
Pillow sprays
Good quality pillow sprays are alcohol-based to ensure the essential oils stay as fragrant as possible and to dry quickly on pillows. Although you could always spray the underside of your pillow if you experience any skin irritation. One of my all-time, tried and tested, favourite pillow sprays comes in the This Works Deep Sleep™ Pillow Talk Set and features sleep enhancing Eucalyptus, Lavender, Boswellia (Indian Frankincense), and Camphor.
Apply topically to the body directly
Also included in the This Works Deep Sleep™ Pillow Talk Set is a roll-on that I love to apply to my pulse points at bedtime. This features Eucalyptus, Lavender, Boswellia (Indian Frankincense), and Ravensara (Clove Nutmeg). All my favourite 17 essential oils listed above can be applied topically too, but as they’re very potent, most shouldn’t be applied neat.
The safest way to use them is by adding a few drops to your favourite moisturiser. Or diluted in carrier oils with a light texture (for easier absorption) such as: apricot kernel, argan, avocado, grapeseed, jojoba, rosehip, and borage seed. Then all you need to do is apply to your pulse points, or better still, give yourself a relaxing foot massage before drifting off to sleep.
In a pre-bed herbal tea
Another way to harness the relaxing benefits of essential oils for sleep is a cup of tea before bed, but a caffeine-free one. So I find this Vanilla and Chamomile Twinings Superblends Sleep herbal infusion is perfect.
Do Essential Oils for Sleep Really Work?
Yes, I firmly believe they do, and there’s a wealth of research and studies online and in print that are testament to their properties. However, a word of caution, if you experience any side effects, seek medical advice straight away. Do bear in mind though that when using essential oils for better sleep, what works for one person may not work for another.
And in answer to the question of what scent is good for sleep? We all experience smells differently, so you can have lots of fun experimenting with different combinations to find the right blend for your ideal pre-bed routine and the best sleep!
Have you ever used essential oils for better sleep? Do you have a pre-bed routine or any top sleeping tips that always work for you?
* This post is in conjunction with Boots UK but all thoughts are my own.
I love essential oils in my diffuser, and in the new soy candles I’ve recently bought. I need to try a spray on my pillow as you’ve suggested! Thanks for sharing.
Honestly, good pillow sprays make such a difference, Jodie, you won’t look back!
These are great suggestions! I use humidifiers all over our house for our plants, so it could definitely be a great idea to use essential oils in them before bed x
mia // https://beautiful-inspiring-creative-life.com
OH yes, that’s a great idea to combine the two, Mia x
I’m reading this post after I had a terrible nights sleep. It took me a long time to fall asleep last night, eventually, I remembered to put on my sleepy essential oil roll-on and I went to sleep practically straight away 🎉 I love that you have listed the qualities of each scent x
Ah no, I’m so sorry to hear that, Caroline, but also very happy to hear that essential oils work so well for you, that’s great! x
I love using pillow sprays before bed, I definitely feel like they have helped to improve my sleep. I do want to also try other things like diffusers x
If you love pillow sprays you’ll love diffusers – they keep going for much longer, and you’re in charge of what fragrance(s) you put in them! x
I needed this post tbh. My sleep life is not the best and I am always looking for ways to improve my sleep life. I have heard so much about how important lavender oil is for sleep but I haven’t tried it before. I should give it a try. Thank you for sharing
Ah, I’m sorry to hear that, Ruth, but I hope this post will help a little. Definitely do check out lavender oil – in a roll on or a pillow spray is probably easiest to start with. Then you can experiment with other oils if you find lavender helps.
Great post. I swear by essential oils for helping me get a good night’s sleep. Lavender is one of my favourite scents and it helps me drift off to sleep and sleep all the way through, it’s a God send!
Rosie
Thank you – and yes, lavender is one of my favourites, it’s such a clean, calming, soothing aroma. Perfect for inducing relaxation and sleep!
We absolutely swear by the This Work Pillow Spray, after trying a few different ones this is the winner! We are a family of sleepers, but sometimes struggle with actually falling asleep or staying asleep so this post was very helpful Lisa, thank you x
Thank you very much, I’m very glad it was helpful, and also to find a fellow This Works fan! x
I don’t use essential oils but this has reminded me of a sample I got at the Lush store recently I haven’t tried – it’s apparently got some oils in it (couldn’t tell you which ones but it’s probably a couple ones off this list) to help kids have a good sleep – our youngest isn’t a good sleeper so I really need to try the cream with him, haha!
Hope you had a great weekend 🙂 We managed to enjoy some time outdoors despite the colder than usual spring weather!
Oooh, that sounds like it could be Sleepy? That has lavender and ylang ylang in it, as I recall, so it ought to be helpful. Lucky you, we are heading into cold wet autumn weather now 🙂
Me think it is high time for me to get some essential oils for me. I need to calm down in bed. I always get excited with creative works and it gives me quite a hard time to fall asleep. I believe camomile would be good for me. Thank you for sharing. Good post.
Ah, that’s so good to hear, Fadima – yes, a camomile or vanilla herbal infusion could be ideal. And then perhaps a lavender-based pillow spray? Good luck, I hope they work for you!
This is a great article! I love using essential oils such as Lavender or Jasmine right before I go to bed. It helps me to destress a lot. Great suggestions.
Jasmine isn’t one a lot of people think of but it’s such a lovely, light, calming scent – thank you, I’m so pleased EOs work for you too!
Thank you for sharing your tips for better sleep. I do like the pillow sprays.
My pleasure, I’m glad you enjoyed it.
I’ve not used essential oils before, but they are good for sleep and sleep is so important 🙂 thanks for sharing x
They really are, and so easy to use too 🙂 Thank you, Eleanor x
I have never used the essential oils for sleep but reading your post, I will give them a try. It seems will help me with my sleeping issues. Thank you for sharing!
I think you might be pleasantly surprised, I’m sure you’d find them helpful!
Sleep is something that I definitely don’t get enough of these days. The main essential oil I use is Lavender, which I have in a pillow spray and moisturiser. I discovered a bedtime tea blend from Yorkshire Tea, which I’m convinced helps me to have a more restful nights sleep. I’d love to try an oil diffiuser one day, they sound fab!
Lavender is such a brilliant oil, isn’t it? And that tea sounds wonderful, I didn’t know Yorkshire Tea offered a bedtime blend, I always associate them with super strong builder’s tea!
This was such an informative post! I’d never heard of essential oils before but it sounds like the can be really beneficial for sleep. I’d really love to get into the habit of using a diffuser! Thanks for sharing x
I think if you start using a diffuser you’d never look back, there are so many lovely oils to try! x
I love essential oils and have been meaning to get into them a lot more! This post is so informative and a helpful guide about them x
Thank you, I’m glad it was helpful x
Essential oils come in an amazing and diverse range of pure and beautiful scents! I love that you include scents like ylang ylang that I do not often see on lists of oils to help with sleep.
I love the idea of having a pre-bed herbal tea, but a diffuser is an awesome way to get a consistent scent throughout the night out of just a little bit of oil.
Thanks for sharing!
They really do, and yes, you’re right, most people go for lavender for sleep help but there are so many other lovely oils that can help too. Glad you enjoyed the post, Jaya 🙂
I make my own lavender essential oil bed linen and pillow mist to use as part of my routine (I share the recipe on my post about how to get better sleep). It is so calming and relaxing it has been keep to cracking my chronic stress-induced insomnia. I also use the essential oil in a diffuser during the day or an hour or so before bed if it’s been a particularly stressful day. Thanks for sharing all this useful information!
That’s so interesting, thank you, Molly, I’ll be sure to check out your post as well. Yes, I agree, diffusers are amazing, so many benefits, plus you are in charge of what oils and fragrances you want to experience 🙂
I love essential oils!
I haven’t heard of all these oils, so thanks for sharing!
You’re very welcome, glad to find another EO fan 🙂
I have a diffuser and I love using it! I love using essential oils in a diffuser and it helps me to de-stress, apart from having a lovely smell!
Diffusers are amazing, aren’t they? I wouldn’t be without mine now!
Great post, Lisa! I’ve never used essential oils for sleep apart from in things like pillow sprays. I have a couple of gorgeous lavender pillow sprays and although I don’t struggle getting to sleep, it’s still super relaxing to fall asleep to the smell of lavender!
Thank you, Jenny, and I’m very envious that you don’t struggle to fall asleep! Glad you like lavender and pillow sprays too, I’d love to know which ones you use? x
I adore the This Works Deep Sleep Pillow Spray, it really does work in helping you drift off to sleep! x
Lucy | http://www.lucymary.co.uk
It’s the best one I’ve ever tried, and it lives up to its name! x
That tea sounds lovely and the roll on is very clever. I ordered a diffuser a month ago but it’s on backorder with no updates. Hope it comes soon!
Ah no, I hope you get your diffuser soon – mine is a lifesaver at the moment!
Great post! I have lavender bath salts and lavender pillow spray and they both definitely help me to have a better sleep!
Thank you – and that’s great to hear lavender works so well for you!
I have difficulty getting a good sleep lately. Many years ago when I had the same issue I had used an essential oils stick and I remember it worked. Maybe it us a good idea to start using one now also. Thank you for sharing!
Oh that’s great to hear essential oils worked well for you – as you say, maybe it’s time to try them again!
This is so interesting! I used essential oils before but haven’t in a long time now. I am all for natural ways to make me have a better sleep.
Antonia || Sweet Passions
Thank you – yes, it’s great that essential oils can help us naturally in lots of ways!
I recently started using a diffuser and they’re such a game changer! Now I just need to find some new oils 🙂
Katy | http://www.katystephenson.com
They really are, aren’t they? Lots of lovely combinations to choose from 🙂
I’ve used essential oils for sleep and they do help. I also use them to reduce stress and to help with body aches. They are truly amazing.
Yes, they really are, I think people who haven’t used them before are surprised by how much they can help!
I love the fact that essential oils can be used to address so many issues without the need for traditional medication. Personally, I rely heavily on peppermint oil for the management of my seasonal allergies. It works wonders! That being said, I never considered how that could impact my sleep by you’re right! I have recently seen a local vendor selling lavender scent sachets for in your pillow case and have been debating getting one.
That’s really interesting to hear peppermint works so well for your seasonal allergies, Britt. And those lavender scent sachets sound perfect, that’s an excellent idea – let me know if you do get one and whether it works!
These are such fantastic tips! Good sleep really is so important, and I never knew how many essential oils there were that could help with sleep. Thank you for this incredible list!
Thank you, I’m so glad the list was helpful – I think most people know about lavender but perhaps not so many of the others 🙂
I want to have essential oils in my room but a diffuser is expensive 🙁 I agree, they’re a big help for a quality sleep. Give you calmness and a cozy ambiance. Thanks for sharing, Lisa! SO informative.
Thank you Monique – you can get fairly basic diffusers for around £20 in TK Maxx, which isn’t too bad, I think? Hope you can find one that suits you!
I just bought some of that Vanilla and Chamomile Twinings tea from their shop in London (the original one from the 18th century), but I am yet to try it. I also love the idea of the pillow spray, I am considering getting one of those.
Oh, what a coincidence! I think you’ll love it, unlike a lot of herbal teas this one is really flavoursome. And definitely go for a pillow spray, they are brilliant 🙂
i’m always looking for ways for better sleep. sounds like essential oils are the way to go!
If you get the right ones, I really think they are!
I never thought to use essential oils for sleep – very interesting!
Thank you, I’m glad it was helpful 🙂
I really need to get into essential oils! I would love better sleep and I’ve heard so many benefits about them anyway. Thanks for sharing!
They can really help, and you can have a lot of fun choosing and mixing fragrances too!
super interesting!! I have been wanting to try this for quite some time thank you so much for the list and instructions I definitely need to try this! 😀
Oh, great timing then, and thank you, I’m so glad this was useful 🙂 Good luck and have fun!
I haven’t used essential oils for sleep before, but I do want to try out a pillow spray. I’ll have to check out the This Works set that you recommend!
I think This Works is one that lots of people swear by, so I hope it works for you too!
Oh, I love using essential oils for a bit of pampering and helping get that good night’s sleep. I like to add a few drops to my bath for a truly relaxing experience!
Thanks for sharing Lisa!
Aimsy xoxo
Aimsy’s Antics
They’re so helpful, aren’t they? And adding some to your bath is a great idea, you can ring the changes whenever you feel like it too 🙂
I have been using this works pillow spray and love it. I love lavender and helps me to relax. Thank you for sharing how to use essential oils, I would love to use essential oils more.
Lauren
Oh that’s great to hear, Lauren, I’m so pleased essential oils have been helping you x
Helping people with sleep is something I do a lot of and essential oils can be really helpful. My top tip if you have a busy mind is to use EFT (an acupressure technique) but rub rather than tap on the points. My other tip is to experiment and find out what works best for you. As you say, different things work for different people.
I’ve heard a lot about EFT but didn’t realise it could help with sleep too. But I knew hypnosis is really helpful so thank you, I’ll remember you offer that for future reference – very helpful tips, thank you, Sharon.