The lack of sleep and even a bad quality one can cause serious health issues, especially on a long term. It’s time to stop counting sheep when going to bed. In this article, I propose a list of essential oil diffuser recipes for sleep.
You can use them depending on the cause of your insomnia to get some much needed rest. Read more about:
- Why essential oils are among the best natural remedies for insomnia.
- How to use them properly to enjoy their full benefits.
- Blend recipes for diffusers with the best essential oils that soothe and calm. I’ve categorized them per cause of lack of sleep. Hopefully, that will make it easier to find the one you need.
- Facts about sleep (causes mostly), plus tips to get a good sleep more often.
Did You Know?
- The word insomnia comes from the Latin words “in” and “somnus”, meaning no sleep.
Best Essential Oil Diffuser Recipes for Sleep
Essential oils are used in Aromatherapy because of their complex chemical composition. Besides having some impressive health and beauty benefits, essential oils also smell amazing. They’re volatile, which means they evaporate fast.
These oils are also heavier than water, which means they don’t mix. They mix only with carrier oils and other fatty or neutral substances. Milk, honey, salts, shower gels are all perfect to be blended with any aromatic oil.
Sleep is one of the most important processes for the human body. While sleeping, some organs slow down their activity, while others increase their activity. For example, the tissue of all your organs is recovering and healing better during sleep.
The lack of sleep can take a toll on your mind and body. Unfortunately, so many people suffer from a bad quality sleep or even insomnia.
There are ways, some natural, others not so natural, that can help you sleep. The latter category includes sedative drugs that trick the body, instead of boosting its own natural processes. On a long term, that can be very damaging to your overall health.
Why use essential oils for sleep remedies?
Each plant essence has its own chemical composition, properties and benefits. Some have sedative effects that calm the mind and pain. Others can regulate the central nervous system and help relax the body.
Oils with such effects are ideal to be used in the improvement of sleep and life quality. Probably their most important aspect is that they don’t create addiction. Many sedative drugs do that, making them dangerous in the end.
How to Use Essential Oil Blends for Sleep?
A blend is a mixture of essential oils. They can be mixed with each other, or they can be mixed with a carrier oil. It really depends on the way you want to use them.
For topical applications, you need to dilute the aromatic oils to avoid irritation. For diffusers, you must always add only pure, undiluted essential oils. By inhalation, the oils reach your brain and blood a lot faster. They also reach it in a slightly larger quantity than with topical applications.
In a diffuser, you usually need to add up to 20 drops of aromatic essences. Less if the room is small. Essential oil diffusers are many, some can even be improvised (a tissue, for instance).
It’s important to keep a diffuser on for up to 30 minutes only! The room needs to also be well-ventilated to prevent air saturation.
The oil molecules are very active and powerful. They can saturate the air and cause headaches and nausea. Studies also show that longer than 60-minute inhalations have the opposite effects of relaxing.
The best aromatherapy oil diffusers however, are nebulizers and ultrasonic diffusers. The first ones release only pure essential oil molecules (mist). They don’t work with water and they can cover really large areas too.
The ultrasonic types use water to disperse the tiny molecules of the oil. That may help increase the humidity level a bit and remove all foul odors. Read more about the difference between a diffuser and a humidifier, if you’d be interested in both.
For skin applications, you’d normally need between 6 to 20 drops of essential oil per Oz. carrier oil. Add less drops of EO for face blends.
You can also:
- Make spray mists with hydrosols (floral water). Spray all over the linens and room before sleep time.
- Add your favorite relaxing oils to foot baths or bath water to help you unwind and prepare for sleep.
- Massage your temples and chest with a sleeping blend before going to bed.
- Diffuse your oil(s) half an hour before sleep. Never sleep with a diffuser on, or your sleep will not be relaxing at all. If you still want to have some oil diffusing throughout the night, always use just a drop or two of EO on a cotton pad. That will be plenty, especially if the bedroom is small.
Essential Oil Diffuser Recipes for Sleep (per Cause)
Many studies have confirmed that certain essential oils have sleep-inducing effects. I will give you their links as we go deeper into the blend recipes. Pick the ones that suit the cause of your bad sleep and try them as soon as possible.
Sleep Problems Related to Anxiety, Nervousness or Stress
Essential Oil Sleep Diffuser Recipe
- Mandarin essential oil: 10 drops
- Lemon Verbena essential oil: 8 drops
- Lavender essential oil: 6 drops
Mix these oils in a glass bottle and keep it stored in a cool, dark place. Add 7 – 8 drops in your Aromatherapy diffuser to help sleep. Let it run for 30 minutes only.
Ideally, you will let the oils diffuse in your bedroom, with the window ajar. Turn it off before or when you’re ready to go to bed.
Lavender was proven effective for anxiety, depression and stress related sleep problems.
Mandarin oil promotes sleep by relaxing the mind and body. Lemon Verbena is also known for its soothing and cheering effects.
Sleep Problems Related to Sadness and Depression
Diffuser Recipe for an Improved State of Mind
- Melissa or Lemon balm essential oil: 2 drops
- Valerian essential oil: 2 drops
- Sweet Orange essential oil: 6 drops
Add all these essential oils to your Aromatherapy diffuser for a better sleep. One study supports the use of both Melissa and Valerian as natural sedatives.
However, if you’re suffering from an acute insomnia, better leave the Valerian aside. It has delayed hypnotic effects that trigger only after 2 – 4 weeks.
Otherwise, use it only in small quantities and never on a long term. The Orange in this blend is meant to uplift and also relax.
Sleep Problems Related to an Emotional Shock
Recover from Shock Diffuser Recipe
- Roman Chamomile essential oil: 15 drops
- Ravintsara essential oil: 7 drops
- Petitgrain essential oil: 8 drops
Keep this blend recipe in a dark glass bottle, and use up to 10 drops per session. This essential oil recipe for sleep is among the powerful ones. Chamomile has incredible soothing and relaxing properties. They make it a great ingredient for better sleep.
When you’re suffering an emotional shock, your body’s immune system is weakened. Ravintsara is able to kill bacteria and viruses and prevent infections and diseases.
Petitgrain is excellent at balancing the nervous system and calming the body. Its fresh and mild fragrance will also make your blend smell really great.
This is one of the best essential oil diffuser recipes for sleep. It promotes relaxation and helps those that find it hard to fall asleep.
Any essential oil diffuser is good for sleep, but the best are nebulizers. They should only be used in a large room, keeping the doors to other rooms open. Make sure you don’t diffuse for longer than 30 minutes.
Sleep Problems Related to Jet Lag
Get Used to the New Hourly Schedule Diffuser Recipe
- Cedarwood essential oil: 8 drops
- Peppermint essential oil: 10 drops
- Marjoram essential oil: 15 drops
Add 8 – 10 drops of this essential oil mix for sleep to get used to the new time zone. All these essential oils can help with relaxation and sleep. Especially when stressed, exhausted or downright weakened.
It is recommended to use Cedarwood essential oil for sleep because it can regulate the sleep pattern.
Peppermint stimulates all vital processes and Marjoram is simply great at inducing relaxation. It also has pain relieving properties that can help with muscle fatigue.
Sleep Problems Related to Bad Digestion
Essential Oil Diffuser Recipe for a Bad Digestion and Better Sleep
- Basil essential oil: 3 drops
- Cumin essential oil: 2 drops
- Melissa essential oil:
Diffuse these oils after a large meal or when you notice the stomach pain. I recommend completing the remedy with a digestion blend, applied on the stomach area.
The first two essential oils make a great synergy. They can stimulate the production of saliva and bile and kill germs and bad bacteria in the gut. Melissa is soothing and relaxing, promoting fast sleep.
The best Essential Oils for Sleep (for adults) are:
- Lemon Verbena
- Sweet Orange
Essential Oil Blends for Sleep
Another great way of enjoying the relaxing effects of essential oils is through massage. The massage itself is very relaxing as it releases toxins and tension from the muscles. Gentle massage movements plus some great essential oils for sleep can help you get the rest you need.
Here are a few inspirational essential oil blends for a good sleep.
- Pine essential oil: 10 drops
- Melissa essential oil: 15 drops
- Sweet Almond or Macadamia oil: 1 Oz. (30ml)
Give this blend a good shake before using it each time. Apply a moderate amount on the skin and massage with circular movements. Keep at it until the oils are well absorbed.
Pine will release tension and pain in the muscles. Melissa will induce that sweet sleepy sensation.
- Ravintsara essential oil: 3 drops
- Lemon Verbena essential oil: 10 drops
- Lavender essential oil: 5 drops
- Carrier oil of your choice: 1 Oz. (30ml)
Give this blend a good shake before use. You can combine it with any essential oil diffuser recipes for sleep I gave you above. Perform both half an hour before bed, and make sure the room is cozy and warm enough. Now, sleep tight!
Why Sleep is so Important and Tips on Getting a Better Sleep Yourself
The most frequent cause for insomnia or sleep disorders is psychological. That’s where it all begins, slowly affecting the balance between vital processes.
Stress is also a major contributing factor. It creates a lot of cortisol (stress hormone). On a long term, this hormone can cause significant health problems.
Anxiety and depression are two other significant causes for sleep problems. But, diseases also affect the delicate balance between a restful sleep and its total lack. Hyperthyroidism, acid reflux and even the restless leg syndrome can keep you awake at night.
Nonetheless, things are not simple at all. Some bad life habits will always make it worse for your body when trying to get some sleep. Consuming large amounts of black tea or coffee, energizers and alcohol can add up. Smoking can also prevent your body from going into that deep sleep.
Late-night meals, especially in large amounts, can also cause restless sleep. A room that’s too cold or too hot is another fact to consider when falling asleep.
In other words, for serious sleep problems, you must take some serious measures. Starting with your lifestyle and habits, and continuing with the essential oil diffuser recipes you use for sleep.
What happens when you don’t get enough sleep?
On short term, you may feel just generally tired. You may find it a bit more difficult to focus on your daily tasks and lack the energy to perform them.
But on a long term, the lack of sleep can:
- Decrease the quality of your life.
- Promote all sorts of health issues.
- Impair your social functioning.
- Cause emotional health problems.
- Make you more irascible and nervous.
- Cause depression.
- Increase the risk of accidents.
If you feel like this is your case, then you should try one of the essential oil diffuser recipes for sleep I just gave you. As soon as possible too.
Here are few things to consider when trying to remedy your sleep problems.
- Try to stick to the same sleeping hours. Your body will soon get used to its schedule.
- Also, go to bed when you’re truly sleepy.
- Make your bedroom is as cozy as possible. Watch the humidity level and ventilate the room each day. Use your essential oil diffuser for sleeping blends. Pick an essential oil blend for sleep that you like. It’s important to enjoy the scents so your brain can relax. In time, it’ll also start associating specific scents with sleep.
- Take a warm bath with essential oils before bed.
- Play some sleep music in the background, if you like. Classical music, instrumental music and even white noise can help you fall asleep.
As a final note, I must tell you a few words about using oils in a safe manner.
It’s important to consult a doctor before using any essential oil. Especially if you’re pregnant, nursing or of older age. Children must also be kept away from inhaling too much oil.
If you’re on a certain medication, you must make sure the oils are safe and don’t interact with each other.
Finally, test each type of oil for allergic reactions. Mix a drop of EO with one of carrier and apply on a sensitive skin area. Watch the skin for a few hours, for any negative reaction before using them.
Don’t rub your eyes or nose with essential oils and don’t take them orally without medical guidance.
If you’re a fan of essential oils and you have trouble sleeping, you’re probably eager to try some blends. I urge you to do it as soon as possible and take measures to change what’s hurting your sleep habits.
It’s not always easy, and sometimes it may take quite a long time until you get the best results.
As long as you keep good habits and use essential oil diffuser recipes for sleep, you should soon feel better.
Do you have a favorite essential oil sleep blend? Would you like to share it with us? I’ll look forward to hearing everything about it.