9 Tips for Using Aromatherapy for Better Sleep

• Written by Jagriti Chakraborty

  Reviewed by Akhil Pillai

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In the rush of quick fixes and pill-popping habits, the natural treasures of Mother Earth are easily forgotten. Nowadays, nature is appreciated only on vacation or on 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 the classic “bath, book, bed” routine. But as you grew older, this routine was pushed aside under layers of stress, responsibilities, and work.

Today, even Gen Z kids suffer from sleep deficits, thanks to the blue light emitted by the gadgets they use for reading. A simple book is much more relaxing, but who likes to be called a “dinosaur” by their kids? This is where the healing nature quietly steps in as a gentle remedy when our lifestyle hacks no longer bring peace. Aromatherapy offers an easy way to unwind, and this article explores the best ways to make the most of essential oils for sleep.

What is the Science of Aromatherapy?

Aromatherapy is the art of using plant-derived scents to restore balance and relaxation. The term was coined by French perfumer and chemist René-Maurice Gattefossé, who had discovered the healing powers of lavender.

Aromatherapy operates by stimulating the sense of smell and absorbing it through the skin. Diffusers, aromatic spritzers, inhalers, bathing salts, body oils, facial steamers, and even facial masks are commonly used tools. It has the potential to treat or improve conditions like asthma, insomnia, fatigue, depression, inflammation, alopecia, and more.

9 Tips on How to Use Essential Oils to Sleep

It is important to know the proper methods and to learn which essential oils are good for sleep. Follow these tips to get the maximum benefit from this therapy:

Know Your Oils

Every essential oil works differently and affects different conditions, though all can help with sleep. Lavender oil is one of the best essential oils and a sleep enhancer, helping you unwind by reducing stress and anxiety. Chamomile helps with relaxation and alleviates headaches; Bergamot is known to reduce heart rate and blood pressure; and sandalwood essence can improve mood and focus.

How to Make a Topical Application

If you’re wondering how to apply essential oils for sleep, always dilute your essential oil of choice with carrier oils like coconut, jojoba, or olive oil, and apply it to pulse points like the wrists, temples, and behind the ears. You can also massage this mixture into your palms and soles before bedtime for more profound relaxation. A professional aromatherapist is another.

High-Quality Diffusers and Misters

If aroma is something that kicks you and you love being surrounded by a warm scent, invest in a good diffuser or mister to enjoy your favourite oil throughout the night. Ultrasonic diffusers use vibrations as one of the easiest ways to use essential oil for sleep until morning.

Facial Mask

As a skincare addict, you can incorporate your favourite lavender oil into sleep masks. Many store-bought facial mask products already contain essential oils good for sleep. If you are worried about a pocket pinch, you can find several easy-on-the-pocket DIYs online.

Have a Consistent Bedtime Routine

Like any other organic aid, consistency is key. Over time, your body will recognise these scents and associate them with your bedtime. Begin with a warm aromatic bath, follow with a relaxing book, and end your day with a calming pillow spray formulated with sleep-enhancing essential oils.

Spritzing

Spraying your pillow with a blend of your favourite sleep-supporting essential oils 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 enough to be amidst a lavender field, place a few sprigs under your pillow to ease stress using a nature-powered sense of calm.

Combination with Yoga and Meditation

Some of you may love meditating and doing breathing exercises before going to sleep. You can enhance the effect of these exercises by using a diffuser filled with essential oil while you meditate, or by simply rubbing the oils in your palms and inhaling them after yoga.

Sleep Hygiene

Clean bedding indirectly promotes sleep. Add a few drops of vetiver or lavender oil to mix into the last rise so the fragrance stays on your sheets. Keep your room dark, calm and quiet. Use a fragrance-infused eye mask to enhance relaxation further.

Aromatic Baths

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

The Right Way to Use Essential Oils

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

Inhalation

Inhalation stimulates the olfactory nerves, allowing scent to reach the brain and influence the limbic system. This can help in regulating heart rate, blood pressure, hormonal balance, breathing, etc., promoting overall healing..

Topical applications

Used in massages, bath salts, and skin care products, essential oils are absorbed through the skin. Massaging boosts circulation and increases absorption. Palms and feet have more sweat glands and thus absorb oils more effectively.

An important point to know about using essential oils for sleep is that they must always be diluted with a carrier oil before applying them topically. A few drops of essential oil can be added to an ounce of carrier oil, such as almond or olive oil, for external application.

Always dilute essential oils with a carrier oil before applying to the skin. Just a small amount of essential oil works best.

Also Read: 7 Hidden Benefits of Lemongrass You cannot Afford to Miss

Sleep Sound, Health Bound

When you consistently use essential oils for sleep, “good night and sweet dreams” actually begins to come alive. These natural aromas help your mind relax, bring emotional harmony, and encourage rejuvenating sleep.

To calm your mind and protect your finances, pair your sleep habits with an individual health insurance policy. With healthcare costs rising, the right policy offers care, protection, and peace of mind. Just as restful sleep restores you, good medical coverage strengthens your health and future security.

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.