What is aromatherapy for sleep?
Aromatherapy [1] is a natural practice that uses essential oils [2] from plants to boost your physical and emotional wellbeing.
These oils can be used in a few ways:
- Inhaling them through a diffuser
- Applying them to your skin (diluted with a carrier oil)
- Spraying them onto pillows or bedding for a calming effect
Aromatherapy is known for cutting stress, improving your sleep routine, and even easing pain.
Scents like lavender, chamomile, and bergamot are popular picks thanks to their soothing powers. ☺️
They can also help calm nerves, steady your heartbeat, and bring a sense of balance.
How does aromatherapy for sleep work?
Essential oils [3] get to work through different paths:
- Inhaling: Scent molecules travel up your nose to the limbic system, the part of your brain tied to emotions and instincts.
- Through your lungs: Breathing in tiny oil particles sends them into your bloodstream via your lungs.
- Via your skin: Diluted in a carrier oil, they soak into your skin and circulate through your body.
- By mouth: In rare cases (and only with expert guidance), oils can be taken orally and absorbed through your gut.
Once in your system, these oils adapt to what your body needs, targeting any imbalances to help you relax and sleep better.
Relaxing scents for better sleep
These essential oils are stars when it comes to calming you down and boosting sleep:
1. Lavender
Lavender [4] oil is a go-to for tackling anxiety and sleeplessness naturally.
It works on your nervous system, ramping up calm vibes and even boosting melatonin, the hormone that keeps your sleep cycle on track.
2. Chamomile
Roman chamomile (Anthemis nobilis [5]) is famous as a soothing tea, but as an essential oil, it’s just as impressive. ☕️
A compound called apigenin [6] helps you unwind, while its sedative nature eases restlessness and promotes peaceful sleep.
3. Bergamot
Bergamot [7] oil, pressed from the fruit’s rind, is another sleep-friendly gem [8].
It’s great for melting away stress and anxiety, making it easier to wind down and enjoy proper rest.
How to use aromatherapy to help you sleep better
Here are four tried-and-tested ways to bring aromatherapy for sleep [9] into your routine:
1. Aromatherapy through diffusion
A diffuser or humidifier spreads essential oil molecules around your room, which can:
- Create a chilled-out atmosphere
- Sharpen your focus and breathing
- Ease you into deep, restful sleep
Lavender, chamomile, and bergamot shine here.
If your device is oil-friendly, add 3 - 5 drops to the water tank.
Don’t overdo it, though, as too much can make the scent overpowering or irritating.
Run it while you’re falling asleep or switch it on 30 minutes before bed to let the aroma settle.
2. Pillow sprays
Sleep sprays are a simple way to weave aromatherapy into your nights.
They’re:
- Packed with calming essential oils
- Safe for fabrics
- Perfect for a quick spritz on your pillow or duvet
A couple of spritzes can already help create a relaxing sleep space.
Lavender sprays are a top pick for their natural, sleep-boosting charm.
3. Aromatic baths
A warm bath before bed relaxes your body and mind - and adding essential oils takes it up a notch. 🛀
Here’s why it works:
- Warm water loosens tight muscles
- Oils calm your nervous system
Plus, your body cools slightly after, nudging you towards sleep.
Here's how to run an aromatic bath:
- Pick an oil like lavender, chamomile, or sandalwood
- Mix 5 - 10 drops with a carrier oil (e.g., almond or coconut) or bath salts
- Soak for 15 - 20 minutes (long enough to unwind without tiring you out)
Hop into bed afterwards, and you’ll be drifting off in no time.
4. Scented candles and lavender pillows
Scented candles infused with oils like lavender or chamomile are growing in popularity.
The gentle flicker and soft aroma create a cosy, calming vibe.
A few tips:
- Go for natural options like soy or beeswax
- Keep them away from flammable stuff and never leave them unattended
- If scents bother you, try a plain beeswax candle instead
Or, pop a lavender pillow next to your head at night for a fuss-free option. 🪻
You can also mix and match the above for the best sleep-enhancing bedroom environment.
Aromatherapy for kids and babies
Not all oils are safe for little ones, so always dilute them with a carrier oil like coconut or almond.
Lavender and chamomile are gentle choices known for their calming effects.
How to safely use aromatherapy for babies
A diffuser is the safest bet - add 1 - 2 drops to spread a subtle scent without skin contact.
It sets a peaceful mood for sleep.
Alternatively, dab a tiny bit on the back of their baby pillow, keeping it away from their skin.
Additional safety tips to remember
Please also keep the following in mind:
- Check with a paediatrician first
- Skip oils for babies under 3 months
- Never apply undiluted oils to skin
- Keep oils out of reach to avoid swallowing
- Watch for allergies and stop if anything seems off
With care, aromatherapy can be a lovely addition to bedtime for tots.
Final thoughts on aromatherapy for sleep
From lavender to bergamot, these oils are proven to help you sleep better.
Unlike traditional sleep aids, they’re gentler with fewer side effects, offering a natural way to unwind.
Whether it’s baths, sprays, or diffusers, aromatherapy for sleep fits easily into your night.
Frequently asked questions
-
How do I make a DIY aromatherapy spray for sleep?
Mix 45 - 60 ml of distilled water with 10-15 drops of essential oil (like lavender, chamomile, or bergamot) in a pray bottle.
A few tips for the best results:
- Start with a small amount of oil and adjust as needed.
- Try blending different scents.
- Store it in a cool, dry place.
Shake it well at the end and lightly mist your pillow.
-
What home remedies freshen up my house?
There are loads of natural ways to keep your home smelling lovely:
- Sprinkle baking soda on carpets, let it sit, then vacuum it up to banish bad odours.
- Grow fragrant plants like lavender, rosemary, or mint for a fresh vibe.
- Make potpourri from dried flowers and herbs, adding a few drops of essential oil.
- Pop little scent sachets with lavender, citrus peels, or cinnamon in cupboards and drawers.
That way, your home stays fresh and naturally scented—no artificial air fresheners needed!
-
Is aromatherapy safe for pregnant women?
Aromatherapy can be safe for pregnant women, but it’s important to check with an expert first.
Some essential oils aren’t recommended during pregnancy, and getting the dilution right is key.
-
How long should I diffuse oils?
How long you diffuse depends on your preference and the room size.
For an average room, about 30 minutes to 1 hour is usually spot on.
Experiment with different times to see what works best for you!
-
References
- 1 Aromatherapy: a systematic review. | British Journal of General Practice
- 2 https://www.sciencedirect.com/science/article/pii/s2221169115001033
- 3 Essential Oils | National Institute of Environmental Health Sciences
- 4 Lavender | Plant, Herb, Uses, Essential Oil, & Facts | Britannica
- 5 https://www.sciencedirect.com/topics/agricultural-and-biological-sciences/chamaemelum-nobile
- 6 https://pmc.ncbi.nlm.nih.gov/articles/pmc6472148/
- 7 Bergamot orange - Wikipedia
- 8 https://onlinelibrary.wiley.com/doi/abs/10.1111/nicc.12198
- 9 https://www.liebertpub.com/doi/abs/10.1089/acm.2014.0113
Alternatively, message us directly via the Contact Us page.