Angelica archangelica rad. (angelica)
•Cistus ladaniferus (labdanum)
•Citrus aurantium var. amara fol. (petitgrain bigarade)
•Citrus aurantium var. amara per. (orange bigarade)
•Citrus bergamia (bergamot)
•Citrus sinensis (sweet orange)
•Cymbopogon martinii (palmarosa)
•Eucalyptus staigeriana (lemon-scented ironbark)
•Lavandula angustifolia (lavender)
•Litsea cubeba (may chang)
•Ocimum basilicum (basil)
•Origanum majorana (sweet marjoram)
•Pelargonium graveolens (geranium)
•Pogostemon patchouli (patchouli)
•Valeriana officinalis (valerian)
There are other studies suggesting that these essential oils for sleep also have significant calming effects: clary sage, lemon, roman chamomile, rose, rose-scented geranium, sandalwood and ylang ylang. (14, 15)
Inhalation and topical application of these essential oils for sleep during a panic attack or during stressful times can help considerably!
Using Essential Oils for Sleep
As we've seen, most of the research discussed focuses on topical and inhalation benefits of using essential oils to calm the mind, body and to help people sleep better. Primarily lavender is the case study, but other essential oils for sleep can surely be of help.
Keep in mind that everyone's biochemistry is different and what works for me may not work for you. It is critical for you to follow your intuition and listen to your body. Essentially, any oil that helps calm the mind and body will help reduce sleep disturbances. Same with other anti-stress techniques like prayer, meditation, Tai Chi, exercise and well-balanced nutrition. When you find something that “works,” stick with it and then try to switch things up periodically.
Diffusion – the easiest and arguably the most effective approach is to put a few drops of any of these essential oils for sleep above (or a homemade) blend) in your diffuser before you go to bed. Some nice diffuser blends you might want to try are:
•2 drops ylang ylang, 1 drop bergamot, 1 drop lavender, 1 drop sweet marjoram, 1 drop roman chamomile and 1 drop valerian
•2 drops lavender, 1 drop clary sage, 1 drop of ylang ylang and 1 drop vanilla
•2 drops geranium, 1 drop sweet marjoram, 1 drop of patchouli and 1 drop sweet orange
•2 drops roman chamomile, 1 drop rose and 1 drop palmarosa
Topical – another effective strategy is to simply apply these key oils over certain parts of the body – particularly the trigger points – like the bottoms of the feet, on the wrists, behind the knees and behind the ears on the mastoid bone or on the back on the neck.
Be sure to use with a good carrier oil, and create a 2-3% dilution that is considered safe by most experts:
•1% dilution: 6 drops of EO per oz of carrier oil (1% of 600 drops is 6)
•2% dilution: 12 drops of EO per oz of carrier oil (2% of 600 drops is 12)
•3% dilution: 18 drops of EO per oz of carrier oil (3% of 600 drops is 18)
If you are more comfortable working with tablespoons, 1 oz. = 2 tablespoons and there are 300 drops of EO in a tablespoon.
•1% dilution: 3 drops of EO per tablespoon of carrier oil (1% of 300 drops is 3)
•2% dilution: 6 drops of EO per tablespoon of carrier oil (2% of 300 drops is 6)
•3% dilution: 9 drops of EO per tablespoon of carrier oil (3% of 300 drops is 9)
Misting Spray – another nifty trick is to make a DIY Sleep Spray.
1.Add 20 drops of essential oil into a glass spray bottle.
2.Fill the remaining 4oz bottle with water.
3.Shake well.
4.Mist your pillow before bedtime to help aid sleep and provide a restful night.