9 Tips for Using Aromatherapy for Better Sleep

With quick fixes and pill-popping habits, the natural treasures of Mother Earth are easily forgotten. Nowadays nature is only appreciated on a vacation or a postcard. “Nature is not a place we visit, it is home”- Gary Snyder. 

If you remember, as a boomer child your parents would often discipline you with a “bath, book, bed” routine. But as you grew older, this routine was pushed under layers of stress, responsibilities and work. 

Not only adults but even Gen Z kids suffer from sleep deficits, thanks to the blue light emission of the gadgets used for reading. A simple book is much more relaxing, but who likes to be called a “dinosaur” by their kids? Would it not be nice to have a simple healing touch of nature at the end of the tiring day with Aromatherapy? This article aims to explore how you can use essential oils for sleep.

What is the Science of Aromatherapy?

Simply put, it is the art of using aromatic essential oils extracted from plants, for holistic healing treatment. The term was coined by French perfumer and chemist Rene-Maurice Gattefosse who had discovered the healing powers of lavender.

Aromatherapy operates by stimulating the sense of smell and absorbing it through the skin. Various products utilised include diffusers, aromatic spritzers, inhalers, bathing salts, body oils, facial steamers, and even facial masks.  It has the potential to treat or improve conditions like asthma, insomnia, fatigue, depression, inflammation, alopecia etc.

9 Tips on How to Use Essential Oils to Sleep

It is equally important to know the methods of using essential oils along with knowing about what essential oils help with sleep. Follow these tips to get the maximum benefit from this therapy : 

1. Know Your Oils

Every essential oil works differently and impacts different conditions, though all are essential oils to help sleep. Lavender oil works well as a sedative reducing stress and anxiety, Chamomile helps in relaxation and alleviates headaches, Bergamot is known to reduce heart rate and blood pressure, and sandalwood essence can improve mood and focus. 

2. How to Make Topical Application

Dilute your essential oil of choice with carrier oils like coconut, jojoba or olive oil and apply on the pulse points like the wrist, temples, and behind the ears. You can also massage this mixture on the palm and soles before you sleep. You can also call upon a qualified masseuse for a relaxing body massage with essential oils mixed in lotions.

3. High-Quality Diffusers and Misters

If aroma is something, that gives you a kick and you love being surrounded by a warm scent, invest in a good diffuser or mister to enjoy your favourite oil throughout the night. Most common diffusers use ultrasonic methods or vibrations to release the aroma. Some may use heat or electricity to vaporise the oil or may use air pressure to turn oils into vapour.

4. Facial Mask

As a skincare addict, you can incorporate your favourite lavender oil for sleep masks. Several facial mask products also have sleep-inducing essential oils for relaxation. If you are worried about pocket pinch, you can find innumerable, skin-friendly do-it-yourself recipes online. 

5. Have a Consistent Bedtime Routine

Like any other organic aid, you must consistently include these aromas in your night time routine. With time, your body will recognise these scents and associate them with your bedtime. Your night routine may start with a warm bath with your favourite essential oil, then with a relaxing book and a scented candle, and end with an aromatic pillow spray. 

6. Spritzing

Spraying your pillow with a blend of your favourite essential oils good for sleep can be the fastest and easiest way to add aromatherapy to your night routine. This works best for a busy new mother or a corporate worker who hardly has time to go through any elaborate process. If you are lucky to be amidst a lavender field, just keep a few sprigs under your pillow and it will have the same effect.

7. Combination with Yoga and Meditation

Some of you may love to meditate and do breathing exercises before going to sleep. You can enhance the effect of these exercises by having a diffuser filled with essential oil while you meditate or by just rubbing the oils in your palm and inhaling them post-yoga. 

8. Sleep Hygiene

Clean sheets and pillows are the best as they indirectly promote sleep. Add a few drops of vetiver oil or lavender oil while you wash your beddings and the fragrance will linger in your sheets and pillows. Ensure your room is dark, cool and quiet. Use a fragrance-infused eye mask and cover your room with blackout curtains. 

9. Aromatic Baths

 Salt and warm water bath will relax your muscles and adding aromatic oils will relax your mind. No doubt it is a perfect combination for quality sleep. You can also make your own body washes with essential oil to help you relax every time you take a bath. 

The use of essential oil for sleeping can become a regular part of your life if you find the right oil and the right method to use them. If you are unsure about which oil to use or how to use it, consult an aromatherapist or an alternative medical practitioner who can guide you best. 

The Right Way to Use Essential Oils 

The two main ways to apply essential oils are inhalation and topical application.

1. Inhalation stimulates the olfactory nerves in the nose and brain. Once the oil molecules reach the brain they affect the limbic system which is responsible for heart rate, blood pressure, hormonal balance, breathing etc. influencing holistic healing. 

2. Topical applications like massage oils, bath salts, and skin care products are absorbed through the skin. Massaging boosts circulation and increases absorption. Palms and feet are richer in sweat glands and hence absorb oils more effectively.

An important point to know about how to use essential oils for sleep is that these oils always need to be diluted with carrier oil when applied topically. A few drops of essential oil can be added to an ounce of carrier oils like almond or olive oil for external application. 

For a night of deep and restful sleep, you can use Lavender oil, Cedarwood oils or Bergamont oil in various ways. They are the best essential oils for sleep. Make a blend with carrier oil and massage on the neck, shoulders, feet and palms before going to bed. You can take a drop or two on cotton and keep it beside your pillow. Or you can even take a relaxing bath with 5 to 10 drops in the bath water before you sleep. A diffuser can also be used throughout the night.

Good Night and Sweet Dreams

As you can see these words will actually make sense when you include essential oils for sleep in your lifestyle. The absence of restful sleep for days can disrupt your physical and mental health. These fragrances make you relax both inside and out. 

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Disclaimer: The above information is for reference purposes only. Kindly consult your general physician for verified medical advice. The health insurance benefits are subject to policy terms and conditions. Refer to your policy documents for more information.