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How To Use Essential Oils For Sleep

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

I've provided a variety of options so you can experiment and find what works best for you.

Aromatherapy Sleep Blends

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

Diffuser Blend

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

  • 12 drops orange (Citrus aurantium dulcis)
  • 8 drops lavender (Lavandula angustfolia)
  • 4 drops Kaffir lime (Citrus hystrix)
  • 3 drops valerian (Valeriana officinalis)
  • 2 drops Roman chamomile (Chamaemelum nobile)

Source: Essential Oils Desk Reference

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

DIY Linen Spray For Sleep

Add the following essential oils to a four-ounce spray bottle and then fill the bottle with distilled water:

  • 5 drops marjoram essential oil
  • 5 drops lavender essential oil
  • 5 drops cedarwood essential oil

Shake well and then spray on bed linens.

Sleep-Inducing Foot Salve

Here's a foot salve with essential oils for sleep:

  • 1/4 cup organic coconut oil 
  • 1/4 cup organic extra virgin olive oil
  • 20 drops ginger essential oil
  • 20 drops peppermint essential oil
  • 20 drops lemon essential oil
  • 20 drops grapefruit essential oil
  • 10 drops cinnamon bark essential oil
  • 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.

Adapted from One Good Thing.

Sleep Balm

To use this aromatherapy sleep balm, rub a little under your nose and/or on your throat, temples, hands, chest, back, and/or soles of feet just before going to bed.

  • 5 tablespoons carrier oil
  • 1 tablespoon beeswax
  • 1 tablespoon cocoa butter
  • 1 tablespoon shea butter
  • 20 drops orange essential oil
  • 20 drops tangerine essential oil
  • 15 drops lavender essential oil
  • 15 drops geranium essential oil
  • 10 drops neroli essential oil
  • 5 drops vanilla absolute (optional)
  • 4 drops rose otto essential oil (optional)
  1. In a double boiler, combine the carrier oil, beeswax, cocoa butter, and shea butter. Heat until just melted.
  2. Remove from heat. Stir mixture to blend thoroughly.
  3. Let mixture cool for 5 minutes.
  4. Stir in the essential oils.
  5. Pour the mixture into a dark glass container.
  6. Lightly cover the container with a paper towel. Let cool for 15 minutes.
  7. Place cover on container. Let set overnight before using.

You can store this balm at room temperature for 6 to 8 months.

Source: Organic Body Care Recipes

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

I recommend Young Living essential oils.

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Images: 123RF Stock Photo

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