How to fall asleep faster?

3 proven essential oils that will naturally improve your sleep.

If you are among those who have trouble sleeping, essential oils can help you. Research from the National Library of Medicine (NLM) has found that aromatherapy can be a safe alternative to pharmaceutical interventions for mild sleep disturbances. In this guide, we will discuss the best essential oils for sleep to help you fully benefit from aromatherapy.

What are essential oils?
Essential oils have been known to humans for thousands of years. Historical evidence shows that even prehistoric people used essential oils for their therapeutic properties.

Essential oils are liquids containing volatile aromatic compounds. They capture the soul of the plant and preserve its unique properties. The essence of a plant, in English called essence, is highly concentrated and completely pure and natural. Each plant contains specific chemical components that affect the body and mind in different ways. In addition to these powerful effects, essential oils retain the authentic aromas of the herbs.

Essential oils are extracted through various processes, one of which is steam distillation. They can be obtained from different parts of plants—roots, stems, leaves, bark, flowers. Oils extracted from different parts of the same plant have different chemical compositions, leading to different effects and aromas.

Which essential oils help improve sleep?
Essential oils have many benefits, and promoting sleep is one of them. Essential oils from certain plants are known for their calming effects—using them before bed can help manage insomnia and promote better sleep. Other essential oils aid sleep by clearing the airways and preventing sleep disturbances caused by snoring or sleep apnea.

1. Organic Lavender Essential Oil

Several studies indicate that lavender essential oil can help promote sleep and combat insomnia.

A 2015 study published in the Journal of Complementary and Alternative Medicine found that lavender aromatherapy helped students achieve better nighttime sleep. Students with sleep problems also reported increased energy and vitality the next day after inhaling lavender before bedtime.

A 2018 study published in Holistic Nursing Practice confirmed lavender’s effect on sleep. In this study of 30 nursing home residents, lavender aromatherapy improved sleep onset, quality, and duration.

How to use lavender essential oil for better sleep:

• Aroma lamp: 3–5 drops of lavender oil for a 15 m² room
• Bath: Mix 2–3 tablespoons of honey with 6–8 drops of lavender oil, then stir into bath water. Honey acts as an emulsifier, ensuring the oil mixes with the water. Alternatively, you can use fresh milk.
• Dry inhalation: Rub 1 drop of lavender oil between your palms and inhale, or place 1–2 drops on a paper tissue and sniff repeatedly. You can place the tissue on your nightstand or near your pillow (away from the eyes).

2. Organic German Chamomile Essential Oil

German chamomile essential oil is a true panacea in aromatherapy. It is known for its powerful calming and relaxing properties, making it ideal for reducing anxiety, promoting restorative sleep, and uplifting the spirit. Its aroma soothes the mind and reduces feelings of fear and stress. It is also suitable for children.

How to use German chamomile essential oil for better sleep:

• Aroma lamp: Add 3–5 drops for a 15 m² room
• Massage oil: Mix 2–3 drops with 5–10 ml of rosehip carrier oil

3. Organic Clary Sage Essential Oil

Clary sage essential oil is a natural sedative that can improve sleep. It has been shown to reduce stress-related hormone levels, such as cortisol, which can be key to helping the body prepare for a restful night.

How to use clary sage essential oil for better sleep:

• Aroma lamp: 3–5 drops for a 15 m² room
• Body massage oil: Mix 2–3 drops with 5–10 ml of carrier oil
• Cold inhalation: Place 1–2 drops on a tissue or handkerchief

In ancient medicine, various oils were used, making this a tried-and-true method. The effectiveness of essential oils in promoting sleep is supported by multiple studies, making them a good alternative to sleep-promoting medications.