Top 10 Relaxing Essential Oils To Get The Best Sleep
Struggling to get a good night's sleep?
Tossing, turning, counting sheep, and watching the clock tick by can leave you exhausted and drained the next day.
If you're tired of relying on medication or other insomnia remedies to help you doze off, you might be interested in the natural solution of essential relaxing essential oils.
Not only do they smell heavenly, but many relaxing essential oil blends have been found to have calming benefits on the body and mind, which makes them a great addition to your bedtime routine.
In this blog, we'll explore the top 10 relaxing essential oils for sleep, so you can finally say farewell to those restless nights and hello to a restful and rejuvenating slumber.
Sleep: The elusive luxury in today's fast-paced world
In today's modern and constantly connected world, it's no surprise that many of us have problems with getting enough sleep.
Relaxing before bed can be difficult, especially with work, family, and social life challenges.
Add to that the endless stream of notifications, emails, and social media updates that keep our minds buzzing well into the night, so it's no wonder that lack of sleep has become a widespread issue in all age groups.
The pressure to be productive and always "on" has led many of us to sacrifice our precious sleep time, thinking we can make up for it with caffeine and sheer willpower.
But the truth is, skimping on sleep can have severe consequences for our physical, emotional, and mental well-being, from decreased immunity to increased anxiety and depression.
Adverse Effects of Sleep Deprivation
Sleep-deprived fatigue: it's a real thing, and it's no joke.
Not only do we end up looking like a zombie (hello, dark circles and droopy eyes), but we're putting ourselves at serious risk.
Sleep deprivation can lead to many health problems, from heart disease to obesity.
It can even impair our judgment and ability to perform tasks - like being drunk!
In the U.S., you can only drive with a BAC of less than 0.80%. And people typically show signs of driving impairment at 0.50% BAC.
Your Sleeping Habits Are as Unique as You Are
Do you naturally wake up with the sunrise, or do you thrive in the wee hours of the night?
We all have unique sleeping patterns that work best for us. So it's essential to understand the different types of sleep schedules and how they can affect our overall health and well-being.
First, let's talk about the two main categories of sleep patterns: monophasic and biphasic.
Monophasic sleep is what most people are familiar with - it's a single, uninterrupted block of sleep that lasts anywhere from 6-9 hours.
On the other hand, biphasic sleep involves splitting rest into two distinct periods, typically a more extended period at night and a shorter one during the day.
Some cultures, such as those in Spain and Latin America, practice a form of biphasic sleep known as siesta.
Within these broad categories, there are also different chronotypes - or innate preferences for specific sleeping patterns.
Early birds, or "morning people," tend to wake up early and feel most alert during the first half of the day.
On the other hand, night owls are naturally inclined to stay up late and feel more energized in the evening.
While having a unique sleeping pattern is perfectly normal, there are instances when sleeping habits can be cause for concern.
If you have difficulty dozing off, have extreme daytime fatigue, or wake up frequently throughout the night, it may be time to seek help from a medical professional.
Similarly, changes in sleeping patterns can be a red flag for mental health issues like depression or anxiety. If you are sleeping more than usual or experiencing insomnia, it may be worth talking to a therapist or mental health professional to address any underlying concerns.
Ultimately, it's crucial to prioritize good sleep hygiene and listen to your body's needs. Whether you're a night owl, an early bird, or somewhere in between, finding the sleep pattern that works best for you can help you feel energized and ready for the day.
How to Get Better Sleep
Feeling groggy and unrefreshed in your wake hours? Lucky for you!
You can take plenty of simple steps to sleep better, from creating a comfortable sleeping environment to practicing relaxation techniques.
Here are some ways to get better sleep:
- Stick to a sleep schedule: As much as you can, try to have some shut-eye and get out of bed at the same time every day. It helps regulate your body clock and can significantly improve the quality of your sleep.
- Create a relaxing space for bedtime: Ensure your bedroom is calm, dark, and quiet. Invest in comfortable bedding and pillows. Use blackout curtains to keep your room dark even when there is sunlight or artificial light.
- Limit caffeine and alcohol: Both caffeine and alcohol can destroy your sleep patterns, so it's best to avoid them at least 6 hours before bedtime. Switch to decaf coffee or herbal tea in the evenings, and limit your alcohol intake to earlier in the day.
- Practice relaxation techniques: Meditation, deep breathing, and yoga can all help calm your mind. Incorporate these techniques into your bedtime routine to help you unwind.
- Consider aromatherapy: Aromatherapy, or the use of essential oils to promote relaxation and sleep, can be a helpful tool in your sleep arsenal. Essential oils relax and reduce anxiety. You can add a few drops in a diffuser, to your bath, or use an essential oil necklace diffuser.
Experiment with different strategies, be bold and seek help from a healthcare professional if you still struggle with sleep issues.
History of Aromatherapy
Use of relaxing essential oil blends has been utilized for thousands of years.
Evidence has been found of its use dating back to some of the oldest civilizations, such as Egypt, Greece, and China. The Egyptians were particularly fond of aromatic oils and used them in religious ceremonies, cosmetics, and embalming practices.
In the Middle Ages, relaxing essential oil blends were used to treat numerous ailments, from headaches and stomachaches to infectious diseases like the bubonic plague. During this time, essential oils were also used in perfumes and cosmetics.
The modern practice of aromatherapy emerged in the early 20th century, with French chemist René-Maurice Gattefossé being credited as one of the field's pioneers.
Gattefossé is said to have discovered the healing properties of lavender oil after burning his hand in a laboratory accident and applying the oil to the burn.
Since then, relaxing essential oil blends have become a popular alternative therapy for various conditions, from stress and anxiety to pain and inflammation. Today, essential oils are used in multiple products, from candles and diffusers to massage and skincare products.
The Science Behind Aromatherapy
Aromatherapy is a holistic approach to wellness that uses relaxing essential oil blends to enhance physical, emotional, and mental health.
But what is the science behind this ancient practice?
Essential oils contain compounds that have been shown to have various therapeutic effects.
For example, lavender oil has been found to calm the nervous system, while peppermint oil has been shown to improve cognition and treat headaches.
When essential oils are breathed or applied to the skin, their volatile compounds enter the bloodstream and interact with the body's chemistry. It can have various effects, from reducing stress and anxiety to improving immunity and reducing inflammation.
Research on the effectiveness of aromatherapy is still ongoing, but evidence suggests that it can be a valuable complementary therapy for a range of conditions.
10 Relaxing essential oil blends
Getting enough, uninterrupted, high-quality sleep is essential for overall health and well-being. Incorporating Essential oils relaxation blends into your bedtime routine can help if you have difficulty falling or staying asleep. Here are ten essential oils that are known for their relaxing properties and can promote better sleep:
- Lavender oil is known for its calming properties and is most widely known for promoting relaxation and reducing anxiety.
2. Chamomile oil: this oil has a sweet, floral scent and is known for its calming and soothing properties.
3. Valerian oil: often used for its soothing effects, it can promote relaxation and help you fall asleep faster.
4.Bergamot oil has a citrusy scent and is known for its mood-boosting properties. It can also aid in reducing anxiety and promote relaxation.
5.Ylang-ylang oil: with its sweet, floral scent, ylang-ylang oil is often used to promote relaxation and reduce stress.
6.Frankincense oil: This oil has a warm, earthy scent and can help promote a sense of calm and relaxation.
7.Sandalwood oil: It is known for its grounding properties. Sandalwood oil can help reduce anxiety and promote relaxation.
8.Clary sage oil: with its sweet, herbaceous scent, it is often used for its calming and soothing properties
9.Vetiver oil: Its earthy, grounding scent can promote relaxation and reduce anxiety.
10.Cedarwood oil has a warm, woody scent and can help promote relaxation and reduce stress.
Ways to Surround Yourself with Relaxing Essential Oils
Surrounding yourself with therapeutic aromas can significantly impact your mood and overall well-being. Aromatherapy is a simple yet effective way to improve mental and physical health. Here are some ways to surround yourself with therapeutic aromas:
Use essential oil diffusers: Essential oil diffusers are an incredible way to fill your home with the scent of your favorite essential oils. They work by dispersing the oil into the air, providing a continuous aroma to help you relax and unwind.
Make a room spray: Room sprays are an easy and convenient way to surround yourself with a therapeutic aroma. They contain essential oils that are dispersed into the air when sprayed.
Room sprays can promote relaxation, improve mood, and reduce stress. You can make your room spray using essential oils and water. Mix a few drops of your favorite essential oil relaxation blend with water in a spray bottle to freshen up any room.
Choosing high-quality, natural products and using them safely is important when using room sprays.
Use candles: Aromatherapy candles are a popular way to create a relaxing aura for your home. Be sure to choose candles made with natural ingredients and essential oils for the best results.
Take a relaxing bath: Aromatherapy baths are a luxurious way to surround yourself with a therapeutic aroma. They involve adding essential oils to a warm bath and soaking for some time.
Aromatherapy baths can promote relaxation, reduce stress, and soothe sore muscles. Adding a few drops of relaxing essential oil blends to your bath can help you unwind and relax. Lavender and chamomile are great choices for a calming and soothing bath.
Use a roll-on blend: Roll-on blends are a convenient way to enjoy your aromatherapy on the go. Apply the blend to your wrists, temples, or behind your ears for a quick and easy pick-me-up.
Essential oil diffuser necklace - They come with small compartments or pads that can be infused with essential oils. As you wear the jewelry, the oils are released into the air, providing therapeutic benefits.
When using an essential oil diffuser necklace, choosing high-quality, non-toxic materials and using relaxing essential oils safely is important.
At Aromatherapy Drops we provide therapeutic, not diluted , toxin-free relaxing essential oil blends.
Remember, choosing high-quality essential oils is vital for the best results. Look for oils that are pure, and sourced from reputable suppliers. With these simple tips, you can surround yourself with therapeutic aromas and enjoy the many benefits of aromatherapy.
Incorporating essential oils and aromatherapy products into your daily routine can reduce stress, promote relaxation, and improve overall well-being. Choosing high-quality products and using them safely is vital to ensure maximum benefits.
About the Author
Lejla Ljubenkovic is a certified aromatherapist with 15 years of experience working with essential oils. Leila founded Aromatherapy Drops to offer her three beautiful daughters clean, eco-friendly products she could trust. In her search for the perfect formulas, Lejla drew upon the wisdom of ancient traditions and the latest research in phytochemistry, the study of chemicals derived from plants. This balance between science and tradition allowed her to create long-lasting, effective products that draw inspiration from the natural world.