How can aromatherapy help support your sleep routine?
If you struggle with sleep, you're not alone. According the CDC in 2020, 14.5% of adults have difficulty falling asleep almost daily (1).
With statistics like this, it’s no wonder that the market abounds with sleep pharmaceuticals. However, what becomes a crutch can quickly turn into an addiction. Essential oils offer a non-habit forming alternative that naturally supports rest.
Before we dive in to our essential oil recommendations, a quick reminder of the basics for better sleep:
Avoid screens, especially before bed.
Engage in an active lifestyle during the day.
Eat a varied and nutritious diet.
Cut back on stimulant drinks and alcohol.
Ritualize your bedtime, aiming for consistency in hours of sleeping and waking.
Sleep, stress & essential oils.
Stress is one of the most harmful enemies of restful sleep, both because of the negative thoughts it generates and because of its somatic consequences on blood circulation and hormonal pressure. Essential oils can facilitate the harmonization of the nervous sphere, supporting the body and the mind for healthy stress response.
Diffusion for sleep
Diffusion creates an atmosphere conducive to relaxation and is the perfect addition to your bedtime ritual. Consider diffusing essential oils in the bedroom about 30 minutes before bedtime (never while sleeping). Use 10 drops of essential oil for a 30-minute session with an ultrasonic diffuser. The essential oils below are some of our favorites for stress relief and relaxation. Choose according to your preferences and mix them to diversify their spheres of action.
Here are some of our favorites:
Mandarin essential oil Citrus reticulata (find this in our Zen diffusion blend)
Sweet Orange essential oil Citrus sinensis
Petitgrain essential oil Citrus aurantium amara (find this in our Uplift diffusion blend)
Lavender essential oil Lavandula angustifolia
Roman Chamomile essential oil Anthemis nobilis
Diffuse these oils in an ultrasonic diffuser or apply a few drops to a handkerchief and place near your pillow.
Essential oils + massage for sleep
Before bedtime, you can also try massaging oils on your solar plexus or on your back (along the spine) to promote sleep. This treatment supports the nervous system both through topical absorption and olfaction.
Eucalyptus radiata essential oil Eucalyptus radiata: 5-10 drops
Roman chamomile essential oil Anthemis nobilis: 5-10 drops
Bergamot essential oil Citrus aurantium bergamia: 5-10 drops
Neroli essential oil Citrus aurantium flower: 5-10 drops (depending on your mood)
Jojoba virgin plant oil Simmondsia chinensis: 30ml
Use a few drops of this blend right before bed.
Essential oil supplements for sleep
You can also take essential oils internally to soothe stress and encourage restful sleep. For safety and efficacy, we always recommend taking essential oils internally via professionally formulated supplements.
Pranarom Stress Relief & Sleep Pranacaps
With lavender, mandarin and caraway essential oils, our Stress Relief & Sleep Pranacaps can be used to support the nervous system during the day or before bed. Some herbs may promote rest in the evenings, but leave you feeling groggy the next morning. Not with these Pranacaps! You'll wake feeling rested and refreshed.
Essential oils & improved sleep: their effectiveness according to the University of Picardie Jules Verne.
Essential oils, particularly Roman chamomile, have been explored for their ability to improve sleep quality and their influence on anxiety.
As part of her thesis for obtaining the State Diploma of Doctor of Pharmacy, earned in 2021 at the University of Picardie Jules Verne, Youlia Dhermy highlighted the action of essential oils in relation to anxiety and the improvement of sleep (2).
Here are the main results of his study:
Essential oil synergies: Roman chamomile essential oil can be combined with other oils, such as lavender, to combat anxiety, which contributes to better quality sleep.
Major role in regulating anxiety: Sleep and the essential oils play a major role in regulating anxiety, thus contributing to general well-being.
These findings, based on a detailed clinical study, highlight the potential of essential oils in improving sleep and offer a new perspective in the field of health and wellness.
References
1. Adjaye-Gbewonyo D, Ng AE, Black LI. Sleep difficulties in adults: United States, 2020. NCHS Data Brief, no 436. Hyattsville, MD: National Center for Health Statistics. 2022. DOI: https://dx.doi.org/10.15620/cdc:117490.
2. Youlia Dhermy. L’utilisation de l’huile essentielle de camomille romaine (Chamaemelum nobile) en traitement de l’anxiété. Sciences pharmaceutiques. 2021. dumas-03612020f
