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 from 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, 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 fall asleep 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 improve daytime energy and mood.
Here are a few simple ways to implement aromatherapy with Lavender Essential Oil 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 to sleep in is an important part of a healthy sleep routine. Diffusing this blend in our bedroom while we perform our nighttime rituals helps the space transform into a haven of restful energy.
- 5 drops of Lavender Essential Oil
- 3 drops of Cedarwood Essential Oil
- 2 drops of Vetiver Essential Oil
Add water to your diffuser up to the fill line. Add drops of the essential oil blend. This diffuser blend recipe is formulated for a 200 ml ultrasonic diffuser. Adjust the amount according to the size and directions of your diffuser.
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 drops 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 pillowcase 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 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.
- 4 oz Amber Glass Bottle with Spray Top
- 2 oz of High Percentage Alcohol
- 2 oz of Witch Hazel Extract
- 20 drops of Lavender Essential Oil
- 10 drops of Bergamot Essential Oil
- 5 drops of Clary Sage Essential Oil
Add 2 oz of 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
A warm, relaxing bath is a great way to soothe your mind and body before going to sleep. Treat yourself to a little self-care before bedtime with these lavender bath salts to enhance the experience.
- 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 thoroughly and store them 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.
- 10 ml 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.