How To Use Essential Oils For Sleep

If insomnia has you tossing and turning, using essential oils for sleep might help. Four good choices are lavender, valerian, Roman chamomile, and orange.

You can diffuse one of these oils or place a few drops on a tissue by your pillow, though you may find a blend more effective.

Aromatherapy Sleep Blends

Here are recipes for diffuser blends, a massage oil blend, a linen spray, and foot salve that you can use to promote a good night's sleep.

Diffuser Blends

Add a few drops of this blend to an aromatherapy diffuser and diffuse for 30 to 60 minutes at bedtime:

  • 12 drops orange
  • 8 drops lavender
  • 4 drops citrus hystrix
  • 3 drops valerian
  • 2 drops Roman chamomile

Source: Essential Oils Desk Reference

Here's another insomnia aromatherapy blend you can diffuse for the hour before bedtime:

  • 2 drops Roman chamomile
  • 1 drop clary sage
  • 1 drop bergamot

Source: AromaWeb

Aromatherapy Massage Oil For Sleep

For a sleep-inducing massage, use this aromatherapy massage oil blend:

  • 6 drops bergamot
  • 5 drops lavender
  • 5 drops sandalwood
  • 2 drops Roman chamomile
  • 1 drop frankincense
  • 1 drop rose (optional)
  • 4 tablespoons carrier oil

You can also add one tablespoon of the above blend to your bath, or add 5 drops of any single oil to your bath. Another option is to put a few drops on a tissue, and place it by your pillow when you go to bed.

Source: Aromatherapy for Dummies

Essential Oils For Sleep Spray

Combine the following ingredients in a spray bottle:

  • 3 drops lavender
  • 3 drops rose
  • 3 drops ylang ylang
  • 1 drop marjoram
  • 2 tablespoons rose water
  • 1 tablespoon distilled water

Shake well before each use. Lightly mist your pillows and bedding before going to bed.

Source: Massage & Aromatherapy: Simple Techniques

Sleep-Inducing Foot Salve

Here's a recipe adapted from One Good Thing for a foot salve that you can use at night to help you sleep:

  • 1 teaspoon beeswax pastilles
  • 1/4 cup organic coconut oil 
  • 1/4 cup organic extra virgin olive oil
  • 20 drops ginger 
  • 20 drops peppermint 
  • 20 drops lemon 
  • 20 drops grapefruit 
  • 10 drops cinnamon bark 
  • 4-ounce glass jar with lid
  1. Fill a medium saucepan with warm water.
  2. Place the beeswax, coconut oil, and olive oil in a small heat-proof container.
  3. Place the small container in the saucepan with the warm water.
  4. Stir the wax/oil mixture every few minutes until it's melted (takes 10 to 15 minutes).
  5. Add the essential oils to the 4-ounce glass jar.
  6. Pour the wax/oil mixture into the jar and let cool.
  7. After the mixture completely cools, place lid on the jar. You can store this slave for up to eight months.

To use: After you get in bed, massage some salve into the bottoms of both feet. If you like, you can then put on lightweight socks.

Essential Oils For Snoring

Woman Snoring

One recommendation for snoring is to rub 4 to 6 drops thyme essential oil diluted 50/50 with a carrier oil on the soles of both feet at bedtime.

Another foot rub option:

  • 2 drops thyme essential oil
  • 2 drops lavender essential oil
  • 1 teaspoon carrier oil

Blend the ingredients and rub the blend onto your feet when you go to bed.

Source: Essential Oils For Healing

That book also recommends a blend you can diffuse throughout the night:

  • 2 drops eucalyptus essential oil
  • 2 drops marjoram essential oil
  • 1 drop orange essential oil

If sleep apnea is a problem, this foot rub blend might bring some relief:

  • 2 drops thyme essential oil
  • 2 drops frankincense essential oil
  • 2 drops vetiver essential oil
  • 2 drops lemon essential oil
  • 2 tablespoons carrier oil

Makes six applications.

Aromatherapy For Insomnia

The following essential oils for sleep address problems that may be keeping you awake. Make the blend of your choice, and use it in one of these ways: 

  • Add up to 10 drops to a teaspoon of milk or carrier oil, and stir the blend into a warm bath.
  • Use in an aromatherapy diffuser.
  • Mix with 2 tablespoons of carrier oil, and use the blend for massage.
  • Put one to two drops on a cotton ball, and place it under your pillow. 

For Nightmares 

  • 15 drops lavender
  • 10 drops mandarin 
  • 5 drops Roman chamomile 

For Noise 

  • 5 drops vetiver
  • 10 drops lavender 
  • 15 drops lemon 

For Restlessness

10 drops each of vetiver, lemon, and clary sage 

For Fitfulness

  • 5 drops marjoram
  • 10 drops lemon
  • 15 drops lavender

For Anxiety

  • 5 drops lemon
  • 10 drops Roman chamomile
  • 15 drops sandalwood

For Worry

  • 5 drops cistus
  • 15 drops lavender

For Exhaustion

  • 5 drops valerian
  • 10 drops lemon
  • 10 drops mandarin

Source: The Fragrant Mind

Click here for recommended essential oils.

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Images: 123RF Stock Photo

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