Written By Holly Brandenberger
Sleep is the gold chain that links the body to health.
Sleep affects our moods, energy, stress levels, immune system function, ability to heal, adrenal gland function, metabolism, hormone regulation, inflammatory proteins, reproduction, digestion, focus, heart health, memory, concentration and so much more.
But sometimes it can be really hard to do. Especially when we are stressed! When we are stressed, the body produces more cortisol which is a wakeful hormone. If we don’t address the stress, we enter into this ongoing cycle of exhaustion and difficulty sleeping which creates further emotional struggles.
Stop the stress cycle!
Start at the top and manage the stress. Staying hydrated, eating regular balanced meals and exercising play big role for stress management. Engage in daily stress relieving activities. Taking simple moments of self-care every day can help reduce stress. Taking a walk in nature, doing some stretching, listening to music, reading a chapter in a book are all simple ways to slow down and recharge. When stress hits, grab your favorite calming oil, close your eyes andB R E A T H E.
Stress relief is by far the strongest pillar of aromatherapy practice. Aromatherapy can be a very helpful technique to elicit a relaxation response. Due to the complex chemical constituents, essential oils can play a role in transforming unpleasant emotions, inducing relaxation and potentially reducing the damaging effects of stress on the mind and body. In addition, essential oils are complementary to other healthy stress relieving techniques such as meditation, yoga, bubble baths, etc.
Essential oils can also be incredibly helpful to incorporate into a bedtime routine. Bedtime routines play an important role in promoting a good night’s sleep.
A bedtime routine is a set of activities you perform in the same order, every night, in the 30-60 minutes before you go to bed.
Like any other routine, bedtime routines help us establish habits that allow our brains to recognize when it’s time to sleep. By performing the same activities in the same order every night, your brain comes to see those activities as a precursor to sleep. Bedtime routines also play an important role in reducing late night stress and anxiety.
Humans are creatures of habit. When you have a bedtime routine, your prefrontal cortex can operate on autopilot. It knows the steps in place and knows that sleep is coming. This is especially important for children because they then feel they have a sense of control which allows them to feel safe at night. An example of a bedtime routine for a child could look like this: Taking a bath, brushing the teeth, reading a book, smelling an sleepy essential oil, being tucked in and snuggle time then sleep. Bedtime routines help children connect with their natural circadian rhythms, learn how to calm themselves down and practice healthy habits that promote good sleep. Research has shown that children that have a bedtime routine have better memory, mental health an attention. (1)
Not only do certain essential oils help us unwind and relax before bed, we also start to associate those pleasant aromas with rest. This allows our body and mind to know what to expect next which makes the transition to sleep easier. We are then able to fall asleep, stay asleep and improve the quality of our sleep.
Bedtime Routine Tips:
Decide on a set bedtime. Begin your bedtime routine 30-60 minutes before bedtime.
Leave the electronics! TV shows and scrolling the internet do not help you relax and emit strong blue light which tricks your brain to think it is daytime which can suppress melatonin production. Our circadian rhythm is extremely important so say goodnight to electronics at the beginning of your bedtime routine!
Take a warm bath or shower. As part of circadian rhythm when melatonin is produced, your core body temperature drops. We can mimic that nighttime drop in body temperature after taking a warm bath which can then trigger similarly sleepy reactions.
Write down your to do list for the following day to help release worries and busy thoughts.
Prep your bedroom. Make your bedroom cool, dark, and quiet. Set thermostat to 61-70 degrees Fahrenheit. Dim the lights.
Get an essential oil diffuser going 30 minutes before bedtime to soak up those sleepy aromas when you crawl into bed. You could also use an aromatherapy linen spray and mist your bedsheets with a calming blend before laying down.
Listen to music to quiet a busy mind. Calming music can improve sleep quality. White noise can also help you fall asleep faster.
Stretch, deep breathe, and relax the body to let go of physical and mental tension stored from the day.
Try a nighttime meditation to help clear your mind and help you unwind before sleep.
Read a book! Reading is a great addition to a bedtime routine to help relax the mind and body.
Why do essential oils work so well to promote sleep?
There are two main reasons why aromatherapy can be so helpful for sleep support. One reason is the chemical makeup of essential oils. Essential oils are made up of dozens to hundreds of chemical constituents that have varying effects physiologically on the body. Some essential oils contain certain constituents for example like linalyl acetate which is an ester. Ester rich essential oils are known for their sedative properties and have a direct effect on the nervous system which makes them great for use at bedtime. Some examples of ester rich essential oils include: lavender, bergamot, black spruce, clary sage, tsuga and valerian. Studies have shown some essential oils have a direct effect on the body physiologically by increasing parasympathetic nervous system activity, lowering heart rate and blood pressure and increasing heart rate variability. (2) Studies have shown that essential oils can increase slow deep-wave sleep. (3)
Another reason aromatherapy is so helpful for supporting sleep is due to the power of scent on us psychologically. Due to the connection between the olfactory system and the limbic system, essential oils can play a role in initiating a relaxation response and calming the mind and body before bedtime. When we smell an essential oil that we find aromatically pleasant, it can immediately shift our mood and induce a relaxation response. We can include essential oils in our bedtime routine in several ways listed below.
“Aromatherapy can have a profound capability to strengthen the mind-body connection. When the mind is relaxed, the body can then relax.” -Holly Brandenberger
Top 8 Essential Oils for Sleep
1) Lavender
Lavender is known as the “Swiss Army knife of oils” as it supports the body in numerous ways. Aromatically, it promotes positivity, health, love, peace and a general sense of well-being. It also blends well with almost all oils. Lavender is one of the most popular essential oils for calming the nervous system. It has been shown to be effective in alleviating anxiety and inducing a relaxation response. (4). Inhaling lavender and rosemary have also been shown to lower cortisol levels. (5)
Lavender is known for improving sleep quality. In a blinded pilot study conducted in 2021, participants were exposed to lavender essential oil diffused intermittently after they were already asleep. This blinded approach eliminated psychological expectation. All participants reported better sleep quality and more daytime vigor. EEG analysis showed increase delta activity (slow-wave sleep) upon aroma release. These results suggest that the improved sleep quality is directly linked to aroma. (6)
2) Roman Chamomile
Chamomile has always excelled research for its ability to help support sleep (7) (8). This essential oil is steam distilled from the small delicate flowers and has a warm, sweet, floral aroma that is known for calming and quieting an overactive mind.
3) Black Spruce
The constituent pinene is what gives that crisp woodsy aroma. Alpha-pinene has been studied and shown to support sleep. (9) Spruce oil grounds the body, creating the feeling of balance necessary to receive and to give. Black spruce is also helpful for releasing emotional blocks.
4) Hinoki
Hinoki is made from a Japanese tree in the cypress family. Historically it was used to refresh the soul and has a mild, earthy aroma that can increase spiritual awareness. It’s main constituent is alpha-pinene which is incredibly grounding and helpful in promoting calmness and centering the mind. In a study with female university students, it was found that inhaling hinoki essential oil increases parasympathetic nervous system activity and induces physiological relaxation. (10)
5) Frankincense
Frankincense is one of the most commonly used essential oils to help with stress and anxious feelings. I love to use frankincense prior to bedtime or meditation when feeling unsettled. It has multiple health benefits for the body and mind when under stress. It may reduce muscle tension and stress due to its anti-inflammatory properties and has been shown to support patients with anxiety during labor (11).
6) Marjoram
Marjoram has a spicy warming aroma that can help relax the mind and body. It also contains strong antispasmodic properties which can help relax tension stored in muscles due to emotional stress.
7) Sandalwood
Sandalwood is calming, harmonizing and balancing to emotions with its sweet, soft, deep woody scent. It is also great to use prior to bedtime meditations.
8) Tangerine
Tangerine contains esters and aldehydes, which are sedating and calming to the nervous system. When diffused together with marjoram, tangerine can soothe emotions such as grief, anger, anxiety and shock.
Here are 7 ways to use essential oils to help you sleep better and longer:
Hydrotherapy : Take a bath or shower at night using essential oils. Add a few drops of lavender to floor when showering. Or add some other sleepy oils to bubble bath or carrier oil in Epsom salts.
Diffusing: Start diffuser 30 minutes before bedtime so when you enter the room you are greeted with those sleepy aromas. Make your bedroom a sleep sanctuary.
Topical use: Apply a sleep blend to your neck and shoulders before bed. Lay down focusing on taking slow deep breaths in through your nose and exhaling through mouth to promote deep relaxation.
Aromatherapy Inhaler: Unwind the mind before bed or evening meditation by slowly breathing in a sleep blend in a aromatherapy inhaler.
Pillow Sleep Trick: Apply a drop of lavender or other sleepy essential oil directly to your pillow. Or, apply a drop to a cotton ball and put it inside your pillow to enjoy the passive diffuser.
Linen Spray: Make a room linen spray to spray bedsheets right before you climb into bed. My personal favorite is Black Spruce, Cedarwood, Copaiba and Tangerine.
Tossing and turning? Wake up in middle of night tossing and turning? Grab Vetiver or lavender and take some sleep deep breaths from the bottle. Or add drop to palms of hands and breath deeply while cupping over nose. Then settle back into bed and focus on your breathing and how incredible the aroma is.
Take a few minutes tonight and breathe in some essential oils before bedtime. Notice how your mind and body respond to those calming aromatics.
Want to learn more about how essential oils can help support health and healing? Check out my new book, Science of Essentials, The Essential Guide for Using Aromatherapy to Promote Health and Healing.
If a good night's rest is something you can only dream of, you’re not alone. Whether you live in ahome in Kansas City, MO, anapartment in Minneapolis, MN, or arental home in Des Moines, IA, there’s a good chance your bedroom isn’t set up for optimal rest. In fact, onlyabout half of Americanswake up feeling well-rested.Check out this Redfin article we were featured in for17Strategies to Improve Sleep Quality.
Disclaimer: This blog is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice. The use of information on this blog or materials linked from this blog is at the user's own risk. The content of this blog is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard, or delay in obtaining, medical advice for any medical condition they may have, and should seek the assistance of their health care professionals for any such conditions.
References:
Kitsaras G, Goodwin M, Allan J, Kelly MP, Pretty IA. Bedtime routines child wellbeing & development. BMC Public Health. 2018 Mar 21;18(1):386.
Lv XN, Liu ZJ, Zhang HJ, Tzeng CM. Aromatherapy and the central nerve system (CNS): therapeutic mechanism and its associated genes. Curr Drug Targets. 2013 Jul;14(8):872-9.
Ko LW, Su CH, Yang MH, Liu SY, Su TP. A pilot study on essential oil aroma stimulation for enhancing slow-wave EEG in sleeping brain. Sci Rep. 2021 Jan 13;11(1):1078.
Koulivand PH, Khaleghi Ghadiri M, Gorji A. Lavender and the nervous system. Evid Based Complement Alternat Med. 2013;2013:681304. doi: 10.1155/2013/681304. Epub 2013 Mar 14.
Atsumi T, Tonosaki K. Smelling lavender and rosemary increases free radical scavenging activity and decreases cortisol level in saliva. Psychiatry Res. 2007 Feb 28;150(1):89-96.
Ko LW, Su CH, Yang MH, Liu SY, Su TP. A pilot study on essential oil aroma stimulation for enhancing slow-wave EEG in sleeping brain. Sci Rep. 2021 Jan 13;11(1):1078.
Han X, Gibson J, Eggett DL, Parker TL. Bergamot (Citrus bergamia) Essential Oil Inhalation Improves Positive Feelings in the Waiting Room of a Mental Health Treatment Center: A Pilot Study. Phytother Res. 2017 May;31(5):812-816. doi: 10.1002/ptr.5806. Epub 2017 Mar 24.
Rafii F, Ameri F, Haghani H, Ghobadi A. The effect of aromatherapy massage with lavender and chamomile oil on anxiety and sleep quality of patients with burns. Burns. 2020 Feb;46(1):164-171.
Yang H, Woo J, Pae AN, Um MY, Cho NC, Park KD, Yoon M, Kim J, Lee CJ, Cho S. α-Pinene, a Major Constituent of Pine Tree Oils, Enhances Non-Rapid Eye Movement Sleep in Mice through GABAA-benzodiazepine Receptors. Mol Pharmacol. 2016 Nov;90(5):530-539
Ikei H, Song C, Miyazaki Y. Physiological effect of olfactory stimulation by Hinoki cypress (Chamaecyparis obtusa) leaf oil. J Physiol Anthropol. 2015 Dec 22;34:44.
Burns EE, Blamey C, Ersser SJ, Barnetson L, Lloyd AJ. An investigation into the use of aromatherapy in intrapartum midwifery practice. J Altern Complement Med. 2000 Apr;6(2):141-7.
Holly Brandenberger