Top 10 Essential Oils to Improve Sleep | How to Use Them Nightly

A good night’s sleep is one of the best gifts you can give your body and mind. Yet, with modern life’s busy pace, many of us struggle to switch off. If you’re tossing and turning or waking up feeling unrested, essential oils could be the natural support you’ve been looking for.

Certain essential oils are renowned for their relaxing and sedative properties, helping you drift into a peaceful slumber and stay asleep through the night. In this guide, we will explore the top 10 essential oils for better sleep and how to use them effectively in your evening routine.

1. Lavender

Probably the most famous oil for relaxation, lavender is a gentle yet powerful aid for calming the mind. Studies have shown it can lower heart rate and blood pressure, preparing your body for rest.
How to use: Add a few drops to your diffuser 30 minutes before bed or mix with a carrier oil and apply to your temples and wrists.

2. Roman Chamomile

Roman chamomile has a sweet, apple-like aroma and is widely known for its ability to soothe nerves and reduce insomnia.
How to use: Place a drop on your pillow or use in a warm bath before bedtime.

3. Vetiver

Vetiver has a deep, earthy scent that grounds you emotionally and physically. It’s excellent for calming overactive thoughts.
How to use: Blend with lavender in a diffuser or apply (diluted) to the soles of your feet.

4. Ylang Ylang

With its sweet floral fragrance, ylang ylang helps slow down your breathing and reduce stress levels.
How to use: Add to a massage oil and gently massage your shoulders and neck before sleep.

5. Sandalwood

Sandalwood’s warm, woody aroma promotes deep relaxation and is especially useful if you wake often during the night.
How to use: Use in a personal inhaler or mix with a carrier oil for pulse point application.

6. Cedarwood

Cedarwood encourages the release of serotonin, which the body converts into melatonin, the sleep hormone.
How to use: Diffuse in the bedroom or blend with bergamot for a comforting night-time aroma.

7. Bergamot

Although it’s a citrus oil, bergamot is calming rather than stimulating. It can help reduce anxiety and lower heart rate.
How to use: Add to your diffuser in the evening (avoid topical use before sunlight exposure).

8. Marjoram

Marjoram has been used for centuries to relax muscles and encourage a restful state.
How to use: Combine with lavender in a bath before bed for a spa like experience.

9. Frankincense

Frankincense encourages slower breathing and a meditative mindset, perfect for winding down.
How to use: Use in a diffuser during your evening reading or meditation.

10. Clary Sage

Clary sage reduces cortisol (the stress hormone) and is particularly helpful for hormonal sleep disturbances.
How to use: Apply (diluted) to your wrists and neck or diffuse alongside chamomile.

How to Incorporate Essential Oils into Your Nightly Routine

• Diffusion: Use an electric diffuser with a few drops of your chosen oil 30–60 minutes before bed.

• Topical Application: Always dilute essential oils with a carrier oil (such as jojoba or sweet almond) before applying to skin.

• Pillow Mist: Combine distilled water, a little witch hazel, and your favourite oil blend in a spray bottle. Mist lightly over pillows and bedding.

• Warm Bath: Add a few drops to warm bathwater with Epsom salts for extra relaxation.

A Few Safety Tips

• Always perform a patch test before applying oils to skin.

• Avoid certain oils during pregnancy or if you have specific medical conditions.

• Keep essential oils out of reach of children and pets.

Final Thoughts

Essential oils offer a beautiful way to prepare your body and mind for deep, restorative sleep. By choosing the right oils and using them consistently, you can transform your evening into a calming ritual that signals it’s time to rest.

If you would like to start your own night time routine, explore our essential oils and create a bedtime ritual you will look forward to every night.