Hands up if you had eight or nine hours of restful, happy sleep last night and woke up feeling refreshed. Anyone? You are not alone! According to sleep research, women sleep worse than men, getting far less than the recommended eight hours per night. The reasons behind this can be quite diverse - from worries about the children to problems at work to hormonal fluctuations. However, it isa good night's sleepfundamental to our well-being. Essential oils can contribute significantly to a relaxing sleeping environment. Today we show youwhich room scent to help you fall asleepis ideally suited. We have selected 20 diffuser mixtures that help you fall asleep and for youhealthy sleepworry all night long.
Fragrance oils can help you fall asleep
Are you looking for ways to make your sleep more restful? Aromatherapy is a simple and pleasant way to ultimately solve sleep problems. Essential oils have many amazing properties that have been used by humans for thousands of years and have been extensively studied by modern medicine.
Diecorrect combination of essential oilscan really work wonders in various situations. If you have sleep problems, good diffuser mixtures can, for example:
- Treat anxiety disorders
- Stop the thought carousel
- Help to relax after a stressful day
- Relieve body pain
- Help you fall asleep faster
- Minimize nighttime awakenings
- Ease breathing and relieve pain when sick
The best essential oils for a restful sleep
Insomnia and difficulty falling asleep are not new to our society. Luckily, there are many essential oils that work well against sleep disorders. We have listed some of the most popular ones here:
- Lavender oil
- Roman chamomile oil
- Sweet marjoram oil
- Clary sage essential oil
- Cedarwood essential oil
- Vetiver essential oil
- Bergamot essential oil
- Valerian essential oil
- Frankincense essential oil
- Sandalwood essential oil
- Patchouli oil
- Ylang Ylang essential oil
- Cypress oil
- Juniper berry essential oil
Does lavender really help you sleep?
Yes! Studies have shown thatLavendercan help with anxiety, postpartum depression, insomnia, and more - basically, all the reasons that keep you from feeling great in the morning. Lavender is one of the most popular essential oils because it's so easy to use, smells amazing, pairs beautifully with other oils, and suchmany possible useshat.
However, it is not the only oil that is suitable for diffuser blends as a sleep aid. In addition to lavender, here are a few oils you can turn to if you have trouble sleeping:
cedarhas a calming effect as well as an anti-anxiety effect. It has a wonderful, woody scent that makes a great base for lighter, more floral scents.
valerianis sometimes called “nature’s Valium” – it has been used for thousands of years to help with insomnia.
Neroliis made from the flowers of the bitter orange tree. It helps relieve pain, discomfort, and anxiety, and has even been shown to be helpful for women experiencing labor pains.
Ylang Ylangcomes from a plant native to the Philippines and Indonesia. It's high in linalool, which is believed to affect the limbic system (nervous system) to calm stress, high blood pressure, and high heart rate.
Roman chamomile– the same herb you might drink in your tea every night – has been used since ancient times to promote sleep. People who use chamomile before sleep sleep significantly better than people who don't.
These scents are particularly effective on their own, but can also be combined well with other oils to make relaxing oil blends.
Use room fragrance to help you fall asleep
Diffuser blends are extremely versatile in their application. For example, you can:
- Make your own diffuser blend in advance, store it in an appropriate dropper bottle, and add it to your diffuser before bed
- Make your own pillow spray to use just before going to bed
- Dilute with a carrier oil such as coconut or jojoba oil and make a DIY aroma roll-on (simply roll on the bottom of your feet, the inside of your wrists and/or your temple right before bed)
- Use in a relaxing bath before bed
How much of the diffuser blends should I use?
The aroma oil diffuser is the easiest way to use scented oils to help you fall asleep. We recommend using approximately 3-5 drops of oil per 100ml of water, but always check your diffuser's instructions. For example, if you have a large aroma diffuser with a capacity of 500 ml, you can use up to 15-25 drops of essential oils.
Can I sleep with an aromatherapy diffuser?
Yes, as long as your diffuser has an automatic shut-off when it runs out of water. Some diffusers also have timers so they will turn off after a certain amount of time.
When making your own deep sleep diffuser blends, there is no right or wrong way to combine fragrance oils. However, make sure you avoid oils like rosemary, which have an invigorating effect. Basically, the oil blend is doing its job if you like the aroma and feel relaxed as soon as you smell it.
Below you will find many recipes for essential oil diffuser blends that relax and contribute to healthy, deep sleep. Simply select one of the recipes below, fill your aroma diffuser with the recommended amount of water and add the essential oil drops from your chosen oil blend. Turn on the device and enjoy the wonderful aromatic mist that fills your interior.
Remember that you can vary the number of drops as you like depending on the size and capacity of your diffuser and personal preferences!
1. Sweet winter dreams
Vetiver has warming properties, so this is a great blend for winter or fall.
- 4 drops of lavender
- 2 drops of cedar wood
- 2 drops of vetiver
2. Sleeping through the night
Looking for patchouli sleep diffuser blends? Here you will find what you are looking for! Patchouli has a “masculine” scent that might appeal to you, especially if you’re not entirely into lavender.
- 3 drops of cedar wood
- 3 drops of patchouli
- 2 drops of Roman chamomile
3. Good night!
Lavender, bergamot and ylang ylang create a sophisticated floral aroma that will have your eyes closing before your head even hits the pillow!
- 4 drops of lavender
- 3 drops of bergamot
- 1 drop of ylang ylang
4. Soothing sleep
Lavender, cedarwood and frankincense are a classic combination for sweet dreams. If you crave the earthy aroma of cedarwood and the mood balancing of incense, you'll love this deep sleep diffuser blend!
- 4 drops of lavender
- 3 drops of cedar wood
- 2 drops of incense
5. Sleep well!
Clary sageis known for its hormone balancing properties. Therefore, this is a great blend to try if your insomnia is related to hormonal changes.
- 4 drops of lavender
- 2 drops of sandalwood
- 2 drops of clary sage
6. Spa sleep
This blend uses a scent that you are certainly familiar with. However, lavender is combined here with the more exotic, spicy aroma of vetiver, palmarosa and rose. These are all amazing oils that will make you feel like you're in a luxurious spa!
- 2 drops of lavender
- 2 drops of vetiver
- 2 drops of palmarosa
- 2 drops of rose
7. Turning off
If you want a sleep diffuser blend without lavender, this is a great blend for you. Thanks to the bergamot oil, it is particularly refined.
- 3 drops of clary sage
- 2 drops of bergamot
- 2 drops of cypress
8. Delicious dreams
Petitgrain is made from the leaves of the bitter orange tree. It is an unusual oil but traditionally known for its relaxing powers. If you have it, try it!
- 2 drops of petitgrain
- 2 drops of clary sage
- 1 drop of sandalwood
9. Sleep for days
Juniper berry is a wintery alternative to cedarwood and is just as effective in guiding you into a deeper state of relaxation.
- 3 drops of juniper berries
- 3 drops of bergamot
- 2 drops of vetiver
10. Liquid sleep
Marjoram is a surprisingly effective choice for bedtime diffuser blends. It has been used for thousands of years for various ailments - from coughs to headaches to nerve pain. If it's pain that's keeping you from sleeping, try this oil blend.
- 2 drops of cedar wood
- 2 drops of lavender
- 2 drops of marjoram
11. Sleepy Thyme
Thyme and marjoram sound like they should be in your pantry and not at your bedside. However, both herbs have been proven to be helpful for relaxation, calming, and sleep for thousands of years.
- 1 drop of thyme
- 1 drop of marjoram
12th night at the spa
This is a fun mix! Peppermint and lime are traditionally invigorating, but when combined with lavender they have a relaxing effect. Peppermint is also good if you feel full and have difficulty breathing.
- 3 drops of lavender
- 2 drops of lime
- 2 drops of peppermint
13. Sleep well!
Sandalwood essential oil promotes feelings of calm for those who smell it. Use this diffuser blend before bed to soothe the worries, anxiety and stress that life brings.
- 3 drops of lavender
- 2 drops of sandalwood
- 1 drop of vetiver
14. Kid friendly
Cedarwood essential oil is a favorite for respiratory support and perfect to diffuse before bed. This recipe is a safe diffuser blend for children.
- 2 drops of cedar wood
- 2 drops of orange
- 2 drops of lavender
15. Bedtime bouquet
The name says it all – these flower essential oils are just right for a bedtime blend. They have calming and relaxing properties that help you fall asleep faster.
- 3 drops of lavender
- 2 drops of ylang ylang
- 1 drop of Roman chamomile
16. Have a good night
Frankincense oil is known for its calming effects and therapeutic properties. Add the calming oils of chamomile and cedarwood for an extremely relaxing diffuser blend recipe.
- 2 drops of incense
- 2 drops of cedar wood
- 2 drops of Roman chamomile
17. Sweet sleep
This aromatherapy recipe contains petitgrain essential oil. Because of its calming effects, it is mainly used for the nervous system. Therefore, the petitgrain is a great option before bed.
- 3 drops of petitgrain
- 2 drops of orange
- 1 drop of fennel
18. Quiet night
Bergamot oil helps relieve tension and reduce frustration. Relax and unwind with this trio of oils so you can have a peaceful night.
- 3 drops of bergamot
- 2 drops of cedar wood
- 1 drop of sweet marjoram
19. Have beautiful dreams!
Ylang Ylang has a sweet, floral aroma that provides a feeling of calm and harmony and can therefore improve sleep. Combine it with the herbal scent of clary sage, said to relax the body, reduce stress and aid in dream recall.
- 4 drops of clary sage
- 4 drops of ylang ylang
- 4 drops of sandalwood
20. Deep sleep
The relaxing effects of lavender are combined with some fresh notes for this diffuser blend.
- 4 drops of lavender
- 2 drops of peppermint
- 2 drops of eucalyptus
- 1 drop of lemon
