A good night’s sleep is very important for us to feel and function our best each day. Sleeping poorly or not at all can make long days seem even longer and result in us not performing to our full potential. Many of us have such busy lives and unpredictable schedules that may result in dealing with some serious sleep issues. As many as one in three American adults suffer with occasional or short-term insomnia, while up to ten percent struggle with chronic insomnia. This leads us to wonder what we can do to improve our sleep without having to reach for pharmaceutical sleep aids and the often long list of side effects. Aromatherapy using high quality essential oils can be a more natural and effective approach to this frustrating, yet common health concern. Aromatherapy has been used for centuries and many small studies have proven its effectiveness in reducing anxiety and improving sleep quality. Inhalation is one of the easiest and most effective ways to enjoy the potent benefits of many essential oils.
With its notoriety as the go-to essential oil for all things soothing and calming, it's no wonder that lavender is helpful for people suffering from insomnia or other sleep disorders. Lavender aromatherapy has been found to improve sleep onset, quality and duration. This means lavender essential oil can help us to fall asleep more quickly and stay asleep for a longer uninterrupted period. This allows our body to have a deeper, more restorative sleep experience and wake up feeling refreshed and ready for the day. Using lavender essential oil at bedtime can also help improve daytime energy and mood.
Here are a few simple ways to implement aromatherapy with lavender into your sleep routine. Each essential oil is different and some are more potent than others. These recipes are formulated within safe usage rates for each essential oil but you may wish to adjust amounts for your needs and preferences.
Deep Sleep Diffuser Blend
Having a peaceful environment in which to sleep is an important part of a healthy sleep practice. Turn your bedroom into your personal sleep sanctuary with the help of this lavender diffuser blend.
Add this blend to your favorite home diffuser. Diffuse this blend in your bedroom while you do your nighttime rituals to help the space transform into a haven of restful energy. Allow the woodsy floral scent to soothe and calm your mind into a blissful sleep.
Restless Mind Sleep Sachet
It can be difficult to unwind and fall asleep with a thousand different things running through your head at night. Help calm your thoughts and relax your mind with this handy lavender sleep sachet.
- ¼ cup dried Lavender Buds
- ¼ cup dried Chamomile Flowers
- ¼ Rice
- Small cotton bags
- 3 drop Lavender essential oil
- 3 drops Roman Chamomile essential oil
- 2 drops Bergamot essential oil
Add rice and dried herbs to a bowl and stir to combine. Add essential oils and stir again. Add ingredients to a small cotton bag and tie closed tightly or sew shut. Tuck the sachet into your pillow case on nights when you're having a hard time clearing your mind before bed. This bright and floral blend will help clear your head of the day's stresses and commitments and make way for pleasant dreams.
Soothing Sleep Linen Spray
Creating a relaxing and comfortable energy in your bed is an important part of getting a good night's sleep. A lavender linen spray is a great way to set that tone at bedtime. This spray is especially useful when traveling where you may not have access to an essential oil diffuser for your aromatherapy needs. Lavender, bergamot, and clary sage essential oils combine to create a bright herbal aroma that helps your mind wind down for a restful and restorative night.
- 4oz Amber Glass Bottle with Spray Top
- 2oz of High Percentage Alcohol
- 2oz of Witch Hazel Extract (may use slightly less to leave room in the bottle for shaking)
- 20 drops of Lavender essential oil
- 10 drops of Bergamot essential oil
- 5 drops of Clary Sage essential oil
Add 2 ounces of a high percentage alcohol to the bottle. Add the essential oils and fill the remainder of the bottle with witch hazel, leaving a little space at the top. Shake well before each use. Spray on linens before bed and allow the soothing scent to help you drift off to sleep.
Sweet Dreams Bath Salts
- 1 cup of Epsom Salt
- ½ cup of Coarse Mineral Sea Salt
- ¼ cup of Fractionated Coconut oil
- 5 drops of Lavender essential oil
- 5 drops of Ylang Ylang essential oil
- 2 drops of Sandalwood essential oil
Mix all the ingredients together thoroughly and store in a tightly closing container. Add a handful to a warm bath on nights when you need a little extra help unwinding before bed. Allow your tension to melt away in the hot water as the rich floral scent helps your mind prepare to slip into a deep sleep.
Sleep Companion Roll On
After a stressful day it can be difficult to relax and fall asleep. A simple roll on blend is an easy and effective way to help ease tension and stress for a better night's sleep. The convenient roll on application makes this a great way to take the soothing power of lavender essential oil on the go while traveling.
- 10ml Glass Amber Roll On Bottle
- ⅓ oz of Fractionated Coconut oil
- 3 drops of Lavender essential oil
- 3 drops of Frankincense essential oil
Add the essential oil blend to the bottle then fill the rest of the bottle with fractionated coconut oil. Replace roller top and cap and shake to combine. Roll onto wrists and temples and massage temples in slow gentle circles. Feel tense and uncomfortable feelings leave your body as calm, restful sleep sets in.