An Expert On How To Use Essential Oils To Fall (& Stay) Asleep At Night

Because eventually, you run out of sheep.

If you’ve run out of sheep to count and have moved onto the rest of the barnyard, we feel you. Whether you regularly struggle to fall asleep or are in the camp of people who occasionally find themselves waking up at 3am unable to get back to sleep, a restful night’s sleep can often seem elusive. By now, we’re all aware of the essential role sleep plays in our overall health and wellbeing. However, that knowledge doesn’t make it any easier to obtain. 

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We spoke to Pat Princi-Jones, aromatherapy expert at Oil Garden, who shared some tips on harnessing the benefits of essential oils to help ease the transition into a peaceful slumber and catch those oft evasive Zzzs. 

1. Incorporate essential oils into your bedtime routine

“Introducing essential oil therapy as part of your sleep ritual may help reinstate good sleep habits,” Princi-Jones tells Albert Review. “With their proven sedative actions, [essential oils] slow down activity in the nervous system, reduce stress levels and promote relaxation.”

Princi-Jones recommends trying “a few drops of lavender on your pillow, indulging in a scented bath or applying soothing oils to the body before going to bed [to] help improve sleep quality,” adding that “regular use of pure essential oils can help you establish a consistent sleep pattern which allows your circadian rhythms to operate at its peak.”

2. Wind down well before bed

Good sleep doesn’t begin and end in the bedroom. Creating a soothing environment can be conducive to improving your sleep quality. Princi-Jones recommends diffusing a blend of geranium, mandarin, sweet orange, ylang ylang, and patchouli in your living space a few hours before bed.

3. Enjoy a calming soak

The epitome of relaxation, an aromatic bath can prepare you for a good night’s sleep. Taking a hot bath before bedtime can do wonders to help you fall asleep better; before bedtime, the average person experiences a slight drop (around 0.3-0.6°C) in core body temperature. A hot bath or shower that raises the core temperature over 38°C forces the body to work to drop its temperature, mimicking the natural decrease and physically preparing you for bed. Couple that with the sedative properties of essential oils and you have a surefire sleep remedy. 

As for how to maximise your bedtime soak? “Add one drop each of Roman chamomile, Australian sandalwood, and bergamot to a tablespoon of jojoba oil and add to warm bathwater, says Princi-Jones. “Mix well and immerse your body and breathe in the rising vapours as you relax and unwind.”

4. Make your bedroom conducive to good sleep

Ideally, the bedroom should be for sleep and sex only. While that may not be possible for those living in studio apartments, you can still take measures to make your bedroom a space that encourages good sleep. 

Try sleeping with all electronics in another room, save your TV/Netflix habits for the living room, and tidy up your space in general. If you haven’t already, invest in a good quality mattress and luxurious bedding. Keep your bedroom dark and cool by investing in a set of blackout curtains. To take your environment to the next level, diffuse the Oil Garden Sleep Assist in your bedroom an hour before bedtime; the blend of lavender, chamomile, sweet orange, and marjoram can help lull you into a restful slumber. 

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FAQ

How do essential oils aid with sleep?

“Pure essential oils are made up of hundreds of natural compounds that are extracted from specific plant parts,” says Pat Princi-Jones, aromatherapy expert at Oil Garden. “These properties, when inhaled or massaged onto the body work on the entire nervous system. Ester-rich oils for instance help balance hormones which play a major part in regulating sleep patterns.”

What are the best essential oils to promote good sleep?

“Heart notes such as lavender and chamomile, have high levels of the compound linalool which is renowned for its sedative and calming effect on the central nervous system,” explains Pat Princi-Jones, aromatherapy expert at Oil Garden. “Citrus notes, with their high levels of limonene compound, such as mandarin and sweet orange are proven nerve tonics, while rich base notes with earthy aromas such as cedarwood, marjoram and Australian sandalwood, have a natural sedative action and are deeply soothing. These oils actually support the final stages of REM sleep, providing a deeper and more profound night’s sleep.”


Words by AR Staff
Feature image courtesy of Douglas Kirkland