Restful sleep, defined as the ability to both fall asleep and stay asleep, is critical to our health. It allows time for the body to rest and repair, detoxify, balance blood sugar levels, burn calories, support digestive and immune activity, and reset energy reserves. Without it, we may feel fatigued and experience cortisol spikes and sugar cravings.
Aroma can impact the central nervous system immediately through a psycho-olfactory relationship and aromatherapy has shown, in a variety of studies, to help improve sleep quality. Essential oils are known for their sedative, calming and relaxing properties that can help the body relax into restful sleep.
Lavender (Lavandula angustifolia) is one of the most researched essential oils having a sedative effect to the central nervous system. Scientific studies on the sedative effects of Lavender (Lavandula augustifolia) include:
Insomnia patients experienced improved sleep quality after inhaling lavender (Lavandula angustifolia) essential oil each night for four weeks (“A Single-Blinded, Randomized Pilot Study Evaluating the Aroma of Lavandula augustifolia as a Treatment for Mild Insomnia“, Lewith et al., 2005.)
Young adults experienced sleep promotion from inhaling lavender (Lavandula angustifolia) aroma for just two minutes in a three-nights study. (“An Olfactory Stimulus Modifies Nighttime Sleep in Young Men and Women “, Goel, et al., 2005.)
Nighttime exposure to lavender (Lavandula angustifolia) aroma reduced morning sleepiness in a group of young adults, in a group of 15 subjects (“Effects of Lavender Aroma on Sleep Quality in Healthy Japanese Students“, Hirokawa et al., 2012.)
College-aged nursing students with insomnia seemed to experience beneficial effects; with a reduction in symptoms of both insomnia and depression, in a 4-week study with 42 students (“Effects of Lavender Aromatherapy on Insomnia and Depression in Women College Students“, Lee & Lee, 2006).
Post-menopausal women, with diagnosed insomnia, who inhaled lavender (Lavandula angustifolia) aroma prior to bedtime while also following sleep hygiene instructions experienced improved sleep quality, Lucena et al., 2020.)
Women, aged 45-55 years, with insomnia, who received lavender (Lavandula angustifolia) inhalation for 20 minutes twice per week for 12 weeks, totaling 24 treatments experiences improvements in the quality of their sleep (“The Effect of Lavender Aromatherapy on Autonomic Nervous System in Midlife Women with Insomnia“, Chien et al., 2011.)
Aromatherapy application (inhalation) of lavender tested in a group of patients with type II diabetes improved sleep quality, quality of life, and mood. (“Efficacy of inhaled Lavandula angustifolia Mill. Essential Oil on Sleep Quality, Quality of Life and Metabolic Control in Patients with Diabetes Mellitus Type II and Insomnia“, Lari et al., 2020.)
Other essential oils noted for supporting restful sleep are:
Basil (Ocimum basilicum)
Bergamot (Citrus bergamia)
Blue Tansy (Tanacetum annuum)
Cedarwood (Cedrus atlantica)
Clary sage (Salvia sclarea)
Coriander Seed (Coriandrum sativum)
Frankincense (Boswellia frereana, Boswellia carteri, Boswellia serrata)
Geranium (Pelargonium x graveolens, Pelargonium x asperum)
German chamomile (Matricaria recutita)
Ho Wood (Cinnamomum camphora)
Jasmine (Jasminum sambac)
Mandarin (Citrus reticulata)
Manuka (Leptospermum Scoparium)
Marjoram Sweet (Origanum majorana)
Neroli (Citrus x aurantium)
Orange (Citrus x sinensis)
Patchouli (Pogostemon cablin)
Roman Chamomile (Anthemis nobilis)
Rose (Rosa x centifolia)
Spikenard (Nardostachyos Jatamansi)
Valerian Root (Valeriana wallichii)
Vetiver (Vetiveria zizanioides)
Virginia cedarwood (Juniperus virginiana)
Ylang Ylang (Cananga odorata)
Essential Oil Blends
Research and clinical experience have also demonstrated that essential oil blends consistently improve mood and sleep quality. Here are just a few scientific research studies supporting the benefit of essential oils blends.
Inhaling a blend of essential oils, including Lavender and Cedarwood (and other oils with the chemical constituents of piperonal, santalol, linalool, or cedrol) may help improve total sleep time, duration of sustained sleep periods, and significantly reduced early morning awakening. (“Effects of Inhalation Aromatherapy on Symptoms of Sleep Disturbance in the Elderly with Dementia" by Ai Takeda et al., 2017)
Inhaling a blend of essential oils containing diluted Lavender (Lavandula angustifolia) and Fennel (Foeniculum vulgare) may help reduce the intensity of insomnia. (“Intranasal use of lavender and fennel decreases salivary cortisol levels and improves quality of sleep: A double-blind randomized clinical trial“, Polonini et al., 2020).
An aromatherapy blend with Lavender (Lavandula angustifolia), Roman chamomile (Anthemis nobilis), and Neroli (Citrus x aurantium) in a 6:2:0.5 ratio showed reduced anxiety and improved sleep quality. (“Effects of Aromatherapy on the Anxiety, Vital Signs, and Sleep Quality of Percutaneous Coronary Intervention Patients in Intensive Care Units“, Cho et al., 2013).
An essential oil blend of Lavender (Lavandula angustifolia), Geranium (Pelargonium graveolens), Marjoram (Origanum majorana), and Basil (Ocimum basilicum) may help reduce the intensity of insomnia. (“Influence of Aromatherapy on Alleviation of Insomnia Symptoms”, Jezdic et al., 2018).
An essential blend containing Japanese cypress, Virginian Cedarwood, Cypress, and Pine oil placed on towels around the pillows may promote total longer sleep time with less early morning wakening. ("Effects of inhalation aromatherapy on symptoms of sleep disturbance in the elderly with dementia", Takeda et al.)
An aromatherapy necklace worn to bed with Orange (Citrus x sinensis) and Marjoram (Origanum majorana) essential oils was shown to improve sleep quality and duration and to reduce anxiety when combined with a simple sleep improvement program (“Effects of a Sleep Improvement Program Combined with Aroma-Necklace on Sleep, Depression, Anxiety, and Blood Pressure in Elderly Women”, Chun & Kim, 2017).
Vibrant Blue Oils offers essential oil blends to promote sleep by calming and supporting the nervous system, including:
Sleep™ contains a proprietary blend of Orange, Tangerine, Patchouli, Blue Tansy, Spikenard, Ylang Ylang, Lime, Lavender, Chamomile, and Citronella in a base of fractionated coconut oil. This blend is exceptionally gentle and supportive for children.
Calm™ contains a proprietary formulation of organic and/or wild crafted essential oils of Tangerine, Orange, Ylang Ylang, Blue Tansy, and Patchouli in a base of fractionated coconut oil.
Parasympathetic™ contains a proprietary blend of distilled lime and clove essential oil in a base of fractionated coconut oil.
Hypothalamus™ contains a proprietary blend of organic and/or wild crafted essential oils of Mandarin, Patchouli, Frankincense, Bay Rum, and Pine in a base of fractionated coconut oil.
Did you know that waking up in the middle of the night may be attributed to detoxification, blood sugar, or hormonal issues?
Researchers at Boston University School of Medicine found that as the amount of sleep decreases, blood sugar increases. (“Association of Sleep Time With Diabetes Mellitus and Impaired Glucose Tolerance”, Daniel J. Gottlieb et al., 2005).
Another study found that that various hormones and metabolic processes are affected by sleep quality and circadian rhythms. Sleep disturbances and deprivation are associated with an increased risk of obesity, diabetes, and insulin insensitivity (“The Impact of Sleep and Circadian Disturbance on Hormones and Metabolism‘, Kim et al., 2015).
There’s an essential oil blend for that…
Detoxification. Do you often awaken between 1 AM – 3 AM and eventually fall back to sleep? During the night, the liver is busy rebuilding the body and cleansing it of accumulated toxins. Waking up during this time can be a sign that liver is overloaded and needs a little support.
Check out Vibrant Blue Oils Liver™ which contains a proprietary formulation of organic and/or wild crafted essential oils of White Grapefruit, Helichrysum, Lavender, Geranium, Elemi, Sandalwood, Blue Tansy, Ylang Ylang, Chamomile, and Cypress in a base of fractionated coconut oil.
Blood Sugar Regulation. Do you often awaken between 1 AM – 3 AM and are unable to fall back to sleep? If blood sugar plummets during the night, the adrenal glands release cortisol, which is what wakes you up, and the pancreas then has to kick into high gear to return blood sugar levels to normal.
Check out Vibrant Blue Oils Pancreas™ which contains a proprietary blend of organic and/or wild crafted essential oils of Rose Geranium, Anise Seed, Geranium, Cucumber, and Rose in a base of fractionated coconut oil.
Hormonal Related Sleep Issues. Check out these Vibrant Blue Oils:
Circadian Rhythm™ helps to trigger the pineal gland to naturally release the sleep hormone melatonin to fall asleep. Circadian Rhythm™ contains a proprietary blend of Rose Geranium, Grapefruit, Melaleuca, Myrtle, Lavender, Balsam of Peru, and Myrrh in a base of fractionated coconut oil.
Gall Bladder™ can help detoxify excess estrogen to support optimal sleep to stay asleep and return to sleep. Gall Bladder™ contains a proprietary blend of organic and/or wild crafted essential oils of Palmarosa, Roman Chamomile, and Black Cumin in a base of fractionated coconut oil.
Hormone Balance™ helps balance hormones and support relaxation and restful sleep. Hormone Balance™ contains a proprietary blend of organic and/or wild crafted essential oils of Clary Sage, Thyme, and Vetiver in a base of fractionated coconut oil.
Create Your Own Blend
3 part each Lavender (Lavandula angustifolia), Marjoram (Origanum majorana), and Juniper Berry (Juniperus communis) ) essential oils mixed in one ounce of carrier oil.
5 drops of Lavender (Lavandula angustifolia), 4 drops of Patchouli (Pogostemon cablin), and 1 drop of Vetiver (Vetiveria zizanioides) essential oils mixed in one ounce of carrier oil.
5 drops of Clary Sage (Salvia sclarea) and 5 drops of German Chamomile (Matricaria chamomilla) essential oils mixed in one ounce of carrier oil.
Using Aromatherapy for a Good Night’s Sleep
Nighttime aromatherapy can be enjoyed in a variety of ways. Here are a few ideas:
Diffuse, in a well ventilated area, for 10 minutes before bedtime. Dilute following the instructions for your diffuser unit.
Place 2-3 drops of essential oil on a cloth, towel, cotton ball, or sachet set next to the bed.
Hold the essential oil bottle under your nose for 3 or 4 breaths.
Dilute 10 drops of essential oil per ounce of carrier oil and massage into the acupressure points at the back of the neck, ears, navel, back, wrists, legs, or bottom of the feet.
Mix 10 drops of essential oil with an ounce of carrier oil in bathwater. For children between the ages of 6-12, use 2-3 drops of Lavender essential oils. Research indicates that adding Lavender essential oil to an infant’s bath “reduces stress and crying and enhances sleep in very young infants” (“Lavender bath oil reduces stress and crying and enhances sleep in very young infants”, Tiffany Field, 2007.) Optional: 1) Add 1 cup of Epsom salt, a naturally occurring mineral compound of magnesium and sulfate, to help calm and sedate the nervous system and relax muscles. 2) Add ½ cup of Baking soda (Sodium Bicarbonate), an alkaline substance naturally produced in the body that helps balance and calm the body.
Safe Use of Essential Oils:
Avoid prolonged use of diffusers. Overexposure via inhalation can cause unpleasant side effects such as a headache, nausea, or an elevated heart rate. Diffuse intermittently for short 5 to 20-minute periods in open rooms with proper ventilation.
Avoid skin contact with undiluted oils. Perform a skin patch test before using essential oils by applying a small amount to an area and waiting 20 minutes to ensure there is no adverse skin reaction.
Certain essential oils can be contraindicated with certain health conditions or around babies and animals. Consult your health care practitioner and/or veterinarian if you have any questions before using a new essential oil in your household.
The use of essential oils on children younger than 22 months is not recommended. Avoid using Peppermint and Eucalyptus on children under 32 months old as these oils can effect nerve endings and the respiratory track which may not be developed enough to handle the menthol in peppermint or the high 1.8 cineole in Eucalyptus. Avoid the use of Thyme as it can be a potential skin irritant.
Essential oils should never be taken internally.
If you are pregnant or breastfeeding, consult with your health care practitioner before using essential oils.
Sleeping well is one of the best things we can do to support our health and wellbeing.
For more helpful resources about getting a good night’s sleep, see 14 Natural Ways to Help You Sleep (verywellhealth.com)
Resources:
Commentaires