Enhance Your Bedtime Routine With The Best Essential Oils For Sleep (2024)

If you’ve ever typed something remotely similar to “I can’t sleep” into a search engine, you’ve probably heard about the potential sleep benefits of essential oils. These oils are highly concentrated sources of some of the most powerful compounds found in plants, and there’s evidence that aromatherapy with certain essential oils can help you de-stress—which may lead to better rest. We dug deep into the scientific literature to find the best essential oils for sleep.

Our top pick—organic lavender oil from Pura D’or—radiates chill vibes that have been scientifically proven to promote better sleep in some populations. We’ve also included some other oils that may be helpful for sleep, along with a comprehensive shopping guide prepared with the assistance of a sleep medicine physician and a certified aromatherapist.

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Best Essential Oils For Sleep At A Glance

Lavender

A Floral Oil To Help You Unwind

MOST POPULAR

According to Melike Atilgan, a National Association of Holistic Aromatherapy (NAHA)-certified professional aromatherapist and founder of essential oil company Yoursy, “Lavender essential oil has restorative and sedative properties that can really enhance sleep quality.” She explains that it may reduce sleep disturbances and influence brain waves to promote relaxation.

Several studies have investigated the effects of lavender oil aromatherapy on sleep and stress levels, though most of these studies have been extremely small or not optimally designed to produce reliable evidence. In a small 2023 study, researchers noted that lavender oil inhalation significantly improved sleep quality in dialysis patients. In another 2023 study, participants with poor sleep quality experienced improvements in sleep duration after just one night of lavender oil aromatherapy.

This lavender oil from Pura D’or is certified organic and contains only one ingredient: 100% organic Lavandula angustifolia (lavender) oil. According to the essential oil manufacturer Plant Therapy (another producer that we recommend), lavender oil is safe for children, dogs and pregnant or breastfeeding women. Note that cats lack the ability to properly metabolize essential oil compounds, so it’s not safe to use any essential oils around them.

German Chamomile

A Classic "Sleepytime" Scent

Plant Therapy Organic German Chamomile

A warm cup of chamomile tea has been a comforting evening go-to for hundreds of years. However, it’s not just the soothing, mild taste and smell that has earned chamomile its reputation. Chamomile contains compounds that may help promote relaxation and improve sleep quality, and chamomile oil is a much more potent source of these compounds than chamomile tea.

Although scientific evidence on chamomile essential oil is limited, one study found that an aromatherapy massage using chamomile oil appeared to help reduce levels of norepinephrine, a stress hormone, in dementia patients with insomnia. This could potentially help reduce stress levels and make it easier to get restful sleep.

Plant Therapy’s organic German chamomile essential oil is made with pure Chamomilla recutita (German chamomile) oil sourced from Bulgaria, Egypt or Hungary. According to the company’s website, this oil is safe to use around children, pregnant or nursing women and dogs.

Frankincense

A Woodsy Stress Reliever

Aromatics International Organic Frankincense Essential Oil

Despite its biblical reputation as a highly prized and precious gift, frankincense oil is one of the most commonly used essential oils available today. It’s also one that comes highly recommended by Atilgan as a great option for improving sleep and reducing stress.

Unfortunately, there is very little published research on frankincense oil for sleep. In a 2019 study conducted in mice, researchers noted that topically applied frankincense oil helped to reduce stress hormone levels. Interestingly, it also helped to promote wakefulness and alertness in sleep-deprived rats—suggesting that it may help to counteract some of the negative effects of stress.

Aromatics International sources the 100% organic Boswellia carterii (frankincense) oil in this product from trees grown in Somaliland. According to Plant Therapy, frankincense oil is safe to use around children, pregnant or breastfeeding women and dogs.

Geranium

A Calming, Mood-Lifting Scent

Aura Cacia 100% Pure Geranium Essential Oil

Atilgan’s final recommendation for essential oils for sleep is geranium oil. Geraniums are delicate flowers that smell very much like roses, but a bit sharper and less perfume-y.

However, research on the effects of this oil for stress, relaxation and sleep is extremely sparse. As with any other oil, if the scent makes you feel relaxed, it may help prime you for an easier night of sleep. However, it’s also important to be aware of the current lack of research to support this use for geranium oil.

Aura Cacia’s organic Pelargonium graveolens (geranium) oil is sourced from Egyptian geranium farms. According to Plant Therapy, geranium oil is safe to use around pregnant and breastfeeding women, children and dogs.

Why Trust Forbes Vetted

At Forbes Vetted, we are intensely interested in sleep and how to make it a little bit better every night. For each story we write and product we recommend, we conduct meticulous research and interview top experts in the field of sleep and sleep products. We also clock plenty of hours (most of them blissfully asleep) testing highly recommended and newly developed sleep products for ourselves.

Personally, I’m also a fan and regular user of aromatherapy. The proof? I own several essential oil diffusers and all the supplies I need to make my own roll-ons. My favorite way to enjoy lavender oil is with Epsom salt in a warm bath. I’m also an advocate for the safe, responsible and evidence-based use of essential oils, which is why I feel well-equipped to write this piece.

What To Consider When Shopping For Essential Oils For Sleep

Ready to shop? Here are a few things to consider when choosing essential oils for sleep.

Certifications And Purity

Determining the purity and quality of essential oils can be tricky. “The specific compositions of essential oils aren’t regulated or monitored by the FDA,” explains Audrey Wells, MD, board-certified sleep medicine physician and founder of Super Sleep MD, “and terms like ‘therapeutic grade’—which I have seen on some products—have no regulatory definition.” She says that many of the claims you see on essential oil labels are just savvy marketing.

So, how can you verify that an oil is pure and high in quality? Here’s what Wells and Atilgan recommend:

  • Choose oils that contain only one ingredient: 100% oil from the plant listed on the label.
  • Purchase from brands that use in-house or third-party gas chromatography or mass spectrometry (GC-MS) testing.
  • Look for information about the scientific (Latinate) species name of the plant the oil comes from, along with which part of the plant the oil was derived from and the country of origin of the plant material used.
  • Invest in products that have earned reputable third-party certifications, such as USDA Organic or ECOCERT, or products that cite International Organization for Standardization (ISO) standards.

Administration Method

“Essential oils can be utilized in various ways,” explains Atilgan, “such as inhalation or topical application.” For this reason, you can purchase essential oils in several types of products.

The most versatile option is to purchase a bottle of undiluted essential oil, which is what we’ve linked above for each of the oils we recommend. Undiluted essential oil can be used in a diffuser or sniffed directly from a cotton ball. Additionally, it can be used to create a roll-on or topical product (although it will need to be safely diluted in a carrier oil first) or added to baths, lotions or candles.

Alternatively, you can purchase a huge assortment of ready-to-use essential oil products such as:

  • Pre-diluted roll-ons
  • Room sprays
  • Pillow sprays
  • Bath salts

These may be easier and more convenient, especially if you’re new to using essential oils. Atilgan says these should be purchased “from reputable brands, without synthetic fragrances.” You can check for synthetic fragrances by looking for the word “fragrance” on the product’s ingredient list.

Safety

Despite their greenwashed, “all-natural” reputation, essential oils are extremely powerful—up to 100 times more potent than the herbs they’re isolated from, according to Atilgan—so it’s important to use them safely. Certain oils should not be used around pregnant women or children, and Atilgan cautions that essential oils shouldn’t be used at all around infants under 3 months old or small pets with compromised urinary or excretory systems.

As we mentioned above, cats and essential oils do not mix—so if you’ve got a house cat, you’ll need to avoid diffusing oils in your home (and definitely don’t apply topical essential oils to your feline housemate).

Here’s some additional safety guidance that you should be aware of as you’re choosing essential oils to use for sleep, according to Wells:

  • Essential oils should not be added to foods or beverages, or directly ingested
  • Topically applied essential oils need to be diluted in a neutral carrier oil, like coconut or almond oil, before touching the skin
  • Essential oils shouldn’t be continuously diffused for long periods of time, nor should the scent be overpowering
  • No oils should be added to the water or filters of a continuous positive airway pressure (CPAP) machine

For more information about using oils safely, Atilgan recommends the International Federation of Professional Aromatherapists’ Safety Guidelines and NAHA’s Safety Information.

Variety And Effectiveness

A quick glance at any major essential oil website will show you that there are hundreds of varieties to choose from. Only a small handful of these oils may be useful for sleep, and even fewer will have strong scientific evidence to support their use. Remember, cautions Wells, “The research on most oils marketed for sleep is not very robust.”

Still, if an essential oil smells nice and helps you to enter a more calm and relaxed frame of mind, who’s to say it won’t be helpful for you individually?

Overall, though, it’s best to stick with oils that have some evidence (or at least, a lot of anecdotal reports) to support their use, like lavender oil or chamomile oil.

Individual brands may also make blends—combinations of various essential oils—that are designed to help promote rest and relaxation. For example, Aura Cacia’s “Pillow Potion” blend contains lavender, chamomile, yarrow, patchouli and sweet orange.

How Do You Use Essential Oils For Sleep?

You can use essential oils in two key ways, according to Atilgan: inhalation or topical application. To inhale essential oils, you can use a diffuser, a room spray or a linen spray. For topical application, you can use an essential oil roll-on, or topical products made with essential oils such as lotions or creams.

These oils may not directly affect sleep, but they could potentially help you relax and unwind. Therefore, it’s a good idea to start using them about 30 minutes to an hour before your planned bedtime.

Where Do You Roll Essential Oils For Sleep?

For sleep, roll-on essential oils are often applied on the wrists, the neck or behind the ears. Some manufacturers recommend applying to the bottoms of the feet. Prediluted roll-ons or homemade roll-ons that are appropriately diluted can be safely applied to any part of the skin that you prefer, although it’s best to always steer clear of the skin around sensitive areas like your eyes and mouth.

Enhance Your Bedtime Routine With The Best Essential Oils For Sleep (2024)

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