When trying to get good sleep, one of the best things that you can do is make sure that your environment is conducive for a good night's rest. Your environment should be cool, dark, and very quiet. In addition to those qualities, your room should be full of colors that encourage sleep such as blues, greens, and other softer hues. However you can also make sure that how your room smells helps you get good sleep as well. Essential oils can be very helpful when trying to create a sleeping environment conducive for  deep rest. This article will review the best essential oils for sleep.

Lavender

Lavender is a plant that is most commonly studied by scientists because of its ability to calm the nervous system. This is mostly due to a chemical compound called linalool and linalyl acetate. Lavender can have numerous positive effects on sleep in a variety of people including:

• Insomniacs
• Students
• Patients with ischemic heart disease
• Perimenopausal women
• Hospitalized patients with coronary artery disease
• Postpartum mothers

Lavender can be placed on the pillow or inhaled during the night combined with other oils. It is also great oil to use for massages if you and your bed partner would like to try massaging each other prior to going to sleep. It is easily absorbed by the skin which makes it a great element to have for your pre-bedtime routine. However lavender alone may not do the trick. Combining lavender aromatherapy with other sleep hygiene techniques, such as reducing your exposure to blue lights, relaxing your mind prior to bed, and optimizing your bedroom environment are essential for a good night's rest. 

Bergamont

Bergamont is a fragrant herb that is grown to attract bees and butterflies and other pollinators. Researchers think that Bergamot may help with a variety of issues and can be inhaled or diffused throughout a room. When used for aromatherapy it may help lower blood pressure and improve mental health. This may be why Bergamot can be used to improve sleep, however many sleep studies that have used Bergamot, have used other things as well so it's not clear the direct effect that Bergamot has on sleep. However, one study of healthy women found that Bergamot and Sandalwood essential oils help improve the sleep of 64% of study participants. Another study found that those in cardiac rehabilitation found sleep quality has significantly increased after exposure to Bergamot lavender and ylang-ylang.

Chamomile

There are two types of chamomile plants, Roman and German. These plant varieties are similar but they have different combinations of active ingredients, so they produce different effects. Roman chamomile reduces anxiety while German chamomile relieves pain. If a person is experiencing anxiety or pain that causes them to have sleep issues then reducing these symptoms may be the key to helping them get better sleep. Chamomile aromatherapy combines chamomile lavender and neroli for a blend that can significantly improve sleep. This blend can reduce anxiety and improve sleep quality of patients staying in the ICU. If reducing anxiety is part of your sleep hygiene routine, or you would like it to be, then chamomile is considered to be one of the best essential oils for making that happen. Even combining it with other relaxation tools such as music can also really help the effects.

Cedar wood

If woodsy scents are more your type of vibe, then Cedarwood essential oil may be great for creating your ideal bedroom environment. It has a sedative effect due to cedrol which is a chemical component found within it. Its sedative effects have been studied in animals and humans. Inhaling an essential oil mixture with cedrol has been shown to improve sleep quality in young and healthy adults and older individuals with dementia because it activates the parasympathetic nervous system. This is the part of your brain that is autonomic and responsible for resting and digesting. Cedarwood can increase total sleep time and reduce early morning awakenings. It appears to be versatile and can improve sleep in a variety of different people. Therefore if you share the bed with someone else then this may be a great essential oil that helps both of you get great sleep despite your individual barriers to getting sleep.

Clary Sage oil

Clary Sage is native to Europe and is an herb. It's not as popular as the dried herb sage but sometimes is great for its sleep promoting properties. Studies have shown that Clary Sage oil can have an antidepressant effect and reduce cortisol levels. Those who have excess cortisol levels often have higher stress levels which can interfere with their ability to go to sleep and stay asleep throughout the night. Cortisol also impacts circadian rhythms and is tied to alertness as it is the first hormone that is released in the morning and activates every other hormone that you need to get your body going for the day. However if these levels are high at night then they can be antagonistic towards trying to get good sleep. Clary Sage may improve sleep by reducing anxiety. One study showed that Clary Sage oil inhalation reduces stress in medical patients by lowering their blood pressure and respiratory rate. If you struggle with anxiety and that's the reason that you have trouble going to sleep, then Clary Sage oil may be the best thing for you.

If you are continuing to have trouble sleeping, and think there may be an underlying disorder, then please click the orange button below to talk with a sleep health professional. 

https://www.sleepfoundation.org/best-essential-oils-for-sleep