Whether it’s work, family or financial stress, it’s possible that worry and anxiety are negatively impacting your sleep. An anxious mind makes it harder to fall asleep and stay asleep throughout the night. Can essential oils help you sleep? Here’s what the research says.
Getty Images / Image Source / KristjánFreyr
Do Essential Oils Help You Sleep?
In short, signs point to yes! Essential oils really might be able to help you drift off to sleep. A2014 reviewlooked at 15 studies where essential oils were tested as a sleep aid in participants and concluded, “A majority of the study findings suggested a positive effect of essential oils on sleep.” In fact, the oils were shown to have a hypnotic effect on participants, helping reduce mild to medium sleep disturbances.
The Best Essential Oils for Sleep, According to Experts
Lavender
Research overwhelmingly proves that lavender is the best essential oil for sleep. In aone study, participants reported feeling more “vigor” after being dosed with lavender scent during the night—and their quality of sleep was measurably improved, with both men and women experiencing deep or slow wave sleep.
Lavender Essential OilBuy NowRevolveClary SageAlthough you may associate sage with holiday cooking, its scent may also be a good ally for sleep.A 2013 studyshowed that inhalation of oil from a related herb, clary sage, was linked to a “significant decrease” in participants' blood pressure.Clary Sage Essential OilBuy NowAmazonValerianAmeta analysis published in 2020showed that valerian root, a centuries-old cure for sleeplessness, may improve sleep quality, although it’s worth noting that the best results came with regular use, rather than as a one-time intervention sleep aid.Valerian Essential OilBuy NowAmazonChamomileIf you’re still struggling to get quality sleep despite avoiding afternoon caffeine, limiting alcohol and reducing your consumption of sleep-disrupting foods, stress could be to blame—and chamomile may help.A 2013 studymeasured participants' sleep quality, anxiety and blood pressure after inhaling an essential oil blend of chamomile, lavender and neroli. The results were so positive that the study’s authors concluded, “Aromatherapy is effective in maintaining sleep despite a stressful situation.” In other words: Your essential oil diffuser really can help you overcome anxiety and get a better night’s sleep.Roman Chamomile Essential OilBuy NowAmazon
Lavender Essential OilBuy NowRevolveClary SageAlthough you may associate sage with holiday cooking, its scent may also be a good ally for sleep.A 2013 studyshowed that inhalation of oil from a related herb, clary sage, was linked to a “significant decrease” in participants' blood pressure.
Lavender Essential Oil
Buy Now
Revolve
Clary Sage
Although you may associate sage with holiday cooking, its scent may also be a good ally for sleep.A 2013 studyshowed that inhalation of oil from a related herb, clary sage, was linked to a “significant decrease” in participants' blood pressure.
Clary Sage Essential OilBuy NowAmazonValerianAmeta analysis published in 2020showed that valerian root, a centuries-old cure for sleeplessness, may improve sleep quality, although it’s worth noting that the best results came with regular use, rather than as a one-time intervention sleep aid.
Clary Sage Essential Oil
Amazon
Valerian
Ameta analysis published in 2020showed that valerian root, a centuries-old cure for sleeplessness, may improve sleep quality, although it’s worth noting that the best results came with regular use, rather than as a one-time intervention sleep aid.
Valerian Essential OilBuy NowAmazonChamomileIf you’re still struggling to get quality sleep despite avoiding afternoon caffeine, limiting alcohol and reducing your consumption of sleep-disrupting foods, stress could be to blame—and chamomile may help.A 2013 studymeasured participants' sleep quality, anxiety and blood pressure after inhaling an essential oil blend of chamomile, lavender and neroli. The results were so positive that the study’s authors concluded, “Aromatherapy is effective in maintaining sleep despite a stressful situation.” In other words: Your essential oil diffuser really can help you overcome anxiety and get a better night’s sleep.
Valerian Essential Oil
Chamomile
If you’re still struggling to get quality sleep despite avoiding afternoon caffeine, limiting alcohol and reducing your consumption of sleep-disrupting foods, stress could be to blame—and chamomile may help.A 2013 studymeasured participants' sleep quality, anxiety and blood pressure after inhaling an essential oil blend of chamomile, lavender and neroli. The results were so positive that the study’s authors concluded, “Aromatherapy is effective in maintaining sleep despite a stressful situation.” In other words: Your essential oil diffuser really can help you overcome anxiety and get a better night’s sleep.
Roman Chamomile Essential OilBuy NowAmazon
Roman Chamomile Essential Oil
How to Use Essential Oils for Sleep
Diffusers are also a great way to infuse a whole roomwith calming essential oils at bedtime. Essential oil diffusers are inexpensive and many arecleverly designed. You can even findessential oil diffusers with timers, so they’ll automatically shut off once you’ve drifted off to dreamland.
Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
Was this page helpful?
Thanks for your feedback!
Tell us why!OtherSubmit
Tell us why!
See More from EatingWellLe Creuset Dropped a Heart-Shaped Dutch Oven, and It’s the Perfect Gift for Valentine’s DayThese Cups Are Portable & Leakproof—and Shoppers Say They’re ‘Just the Right Size’ for Overnight OatsLululemon’s ‘We Made Too Much’ Section Has the Best Gear for Cold Weather Workouts
See More from EatingWell
Le Creuset Dropped a Heart-Shaped Dutch Oven, and It’s the Perfect Gift for Valentine’s DayThese Cups Are Portable & Leakproof—and Shoppers Say They’re ‘Just the Right Size’ for Overnight OatsLululemon’s ‘We Made Too Much’ Section Has the Best Gear for Cold Weather Workouts
Le Creuset Dropped a Heart-Shaped Dutch Oven, and It’s the Perfect Gift for Valentine’s Day
These Cups Are Portable & Leakproof—and Shoppers Say They’re ‘Just the Right Size’ for Overnight Oats
Lululemon’s ‘We Made Too Much’ Section Has the Best Gear for Cold Weather Workouts
