Essential oil have an incredibly diverse range of scientifically proven therapeutic effects, and one of them includes the enhancement of sleep. Whether it be a result of reducing anxiety, mild sedation, or simple relaxation, researchers have concluded oils can affect both the length of time being asleep and/or the "depth" or quality of the sleep itself. There are several oils used by aromatherapy practitioners for this purpose, and it's likely one oil and technique will work better for a given individual than another. That said, here's some oils and techniques with which you can experiment, and help yourself or a loved-one get a better night's rest.
The most widely prescribed oil by natural health professionals for deeper, more restful sleep is lavender. This is probably the most widely used and recognized essential oil in use today, particularly for its proven anti-anxiety action. The oil's pleasant sweet-floral scent is primarily a result of particular natural chemical constituents which themselves have been proven to have anti-anxiety effects -- lavender is the essential oil with the highest levels of these natural constituents, hence its great therapeutic efficacy.
Several factors make lavender this number one choice: It's absolutely safe, so much so that it can be used with young children as well as those well into old age. It's relatively inexpensive, the aroma is generally well-liked, and is readily available from a number of sources. At the same time, the choice of lavender is not for everyone -- and this is an important note in all therapeutic uses of aromatic oils -- the user must not find the aroma of the oil unpleasant and expect it to work. Women seem to have an affinity for lavender, as do young children. This is of course a generalization, but if you or someone you know would like to try aromatherapy for enhancing sleep and don't care for lavender, don't force it! There's other oils out there.
One of the great features of lavender is that it can safely be used with infants, a feature every mother will be particularly appreciative of. Researchers at the Touch Research Institute, University of Miami Miller School of Medicine found that a bath scented with lavender essential oil resulted in infants that "cried less and spent more time in deep sleep after bath". Further, lower stress of the mothers bathing their children was also noted: "The cortisol levels of this group of mothers and infants significantly decreased, confirming the behavioral data showing increased relaxation of the mothers and their infants."
For those who don't care for the aroma, or are looking for the absolute simplest method of use, several papers were published concurrently investigating the effects of a lavender oil pill. The pill contained eighty milligrams of essential oil, and one was ingested daily for ten weeks. The overall aim of the studies was to evaluate the pill's efficacy in treating anxiety disorders, but one of the questionnaires participants filled out was an evaluation of their sleep. Researchers noted in their conclusion: the lavender oil preparation "had a significant beneficial influence on quality and duration of sleep and improved general mental and physical health without causing any unwanted sedative or other drug specific effects".
The oil of the sandalwood tree, one of history's most popular aromatics, has also been the subject of sleep research. Subjects who were otherwise sleep-disturbed spend less time awake, and more time in dream sleep after inhaling sandalwood essential oil's aroma. Interestingly, like the combined research of lavender indicates, the effect was not due to the aromatic sense of the oil, but to the action of the oil within the bloodstream once inhaled. This leads to the conclusion that oils should work just as effectively when topically applied (where the oils pass through the skin and into the bloodstream) as when inhaled. Certainly both options are worth trying to see which works best.
A few other oils are commonly used for sleep therapy. These include the chamomiles, valerian, vetiver, rose and ylang ylang. The chamomile oils, both Roman and German, have a long history of use for bringing about a calm state and enhancing sleep, especially with children. They do have unique aromas, such that they are best used sparingly, or perhaps blended with other essential oils. It may be that only small amounts are necessary to produce the effect you're looking for -- it may not be necessary to smell the aroma intensely to achieve the desired result. The oils distilled from the roots of valerian and vetiver are very pungent, and are probably best suited to adults who enjoy their strong aromas. These too are excellent choices for topical application, particularly on the feet (more on this in a moment). Finally, the floral scents of rose and ylang ylang can be very relaxing and sleep enhancing, and might be a great choice for those who like floral aromas but don't care for lavender in particular.
We then need to look at the actual applications of these oils, and there are really many ways to use an essential oil for enhancing sleep. The most common method is by diffusing the oil throughout the night. When using a diffuser in this way, it's important to keep it set at its lowest output, or use a timer, because too much of the aroma can actually keep one awake. Sprinkling a drop or two on the pillow or bedspread acts just like a diffuser, releasing the aroma as the oil evaporates -- again, start with the smallest amount and work up if necessary. Topical application is best on the feet -- they're a very receptive part of the body for essential oil therapy. While lavender and chamomile can be used undiluted, for other oils, add a few drops essential oil to a tablespoon of almond (or other "carrier" oil) before application. A few drops of essential oil can also be added to a bath, where the oil is both absorbed by the skin and enjoyed aromatically.
Clearly there are a number of essential oils and techniques which can lead to a better night's sleep. It's important to remember that one oil and one technique will not necessarily work for every individual. If you've tried lavender in a diffuser without apparent benefit, try it on the feet next. If that doesn't work, experiment with another essential oil. Some researchers suggest the sweet, floral aromas may work better for women -- in that case, an oil like sandalwood make work better for men. Again, this is a generalization, but makes a point -- individuals have different tastes and different body chemistry. When getting a good night's sleep is an issue for yourself or a loved one, it may be worthwhile to mix and match your oils and techniques to find the best resolution to this important health issue.
The most widely prescribed oil by natural health professionals for deeper, more restful sleep is lavender. This is probably the most widely used and recognized essential oil in use today, particularly for its proven anti-anxiety action. The oil's pleasant sweet-floral scent is primarily a result of particular natural chemical constituents which themselves have been proven to have anti-anxiety effects -- lavender is the essential oil with the highest levels of these natural constituents, hence its great therapeutic efficacy.
Several factors make lavender this number one choice: It's absolutely safe, so much so that it can be used with young children as well as those well into old age. It's relatively inexpensive, the aroma is generally well-liked, and is readily available from a number of sources. At the same time, the choice of lavender is not for everyone -- and this is an important note in all therapeutic uses of aromatic oils -- the user must not find the aroma of the oil unpleasant and expect it to work. Women seem to have an affinity for lavender, as do young children. This is of course a generalization, but if you or someone you know would like to try aromatherapy for enhancing sleep and don't care for lavender, don't force it! There's other oils out there.
One of the great features of lavender is that it can safely be used with infants, a feature every mother will be particularly appreciative of. Researchers at the Touch Research Institute, University of Miami Miller School of Medicine found that a bath scented with lavender essential oil resulted in infants that "cried less and spent more time in deep sleep after bath". Further, lower stress of the mothers bathing their children was also noted: "The cortisol levels of this group of mothers and infants significantly decreased, confirming the behavioral data showing increased relaxation of the mothers and their infants."
For those who don't care for the aroma, or are looking for the absolute simplest method of use, several papers were published concurrently investigating the effects of a lavender oil pill. The pill contained eighty milligrams of essential oil, and one was ingested daily for ten weeks. The overall aim of the studies was to evaluate the pill's efficacy in treating anxiety disorders, but one of the questionnaires participants filled out was an evaluation of their sleep. Researchers noted in their conclusion: the lavender oil preparation "had a significant beneficial influence on quality and duration of sleep and improved general mental and physical health without causing any unwanted sedative or other drug specific effects".
The oil of the sandalwood tree, one of history's most popular aromatics, has also been the subject of sleep research. Subjects who were otherwise sleep-disturbed spend less time awake, and more time in dream sleep after inhaling sandalwood essential oil's aroma. Interestingly, like the combined research of lavender indicates, the effect was not due to the aromatic sense of the oil, but to the action of the oil within the bloodstream once inhaled. This leads to the conclusion that oils should work just as effectively when topically applied (where the oils pass through the skin and into the bloodstream) as when inhaled. Certainly both options are worth trying to see which works best.
A few other oils are commonly used for sleep therapy. These include the chamomiles, valerian, vetiver, rose and ylang ylang. The chamomile oils, both Roman and German, have a long history of use for bringing about a calm state and enhancing sleep, especially with children. They do have unique aromas, such that they are best used sparingly, or perhaps blended with other essential oils. It may be that only small amounts are necessary to produce the effect you're looking for -- it may not be necessary to smell the aroma intensely to achieve the desired result. The oils distilled from the roots of valerian and vetiver are very pungent, and are probably best suited to adults who enjoy their strong aromas. These too are excellent choices for topical application, particularly on the feet (more on this in a moment). Finally, the floral scents of rose and ylang ylang can be very relaxing and sleep enhancing, and might be a great choice for those who like floral aromas but don't care for lavender in particular.
We then need to look at the actual applications of these oils, and there are really many ways to use an essential oil for enhancing sleep. The most common method is by diffusing the oil throughout the night. When using a diffuser in this way, it's important to keep it set at its lowest output, or use a timer, because too much of the aroma can actually keep one awake. Sprinkling a drop or two on the pillow or bedspread acts just like a diffuser, releasing the aroma as the oil evaporates -- again, start with the smallest amount and work up if necessary. Topical application is best on the feet -- they're a very receptive part of the body for essential oil therapy. While lavender and chamomile can be used undiluted, for other oils, add a few drops essential oil to a tablespoon of almond (or other "carrier" oil) before application. A few drops of essential oil can also be added to a bath, where the oil is both absorbed by the skin and enjoyed aromatically.
Clearly there are a number of essential oils and techniques which can lead to a better night's sleep. It's important to remember that one oil and one technique will not necessarily work for every individual. If you've tried lavender in a diffuser without apparent benefit, try it on the feet next. If that doesn't work, experiment with another essential oil. Some researchers suggest the sweet, floral aromas may work better for women -- in that case, an oil like sandalwood make work better for men. Again, this is a generalization, but makes a point -- individuals have different tastes and different body chemistry. When getting a good night's sleep is an issue for yourself or a loved one, it may be worthwhile to mix and match your oils and techniques to find the best resolution to this important health issue.
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For more on the therapeutic value of organic essential oil, and one of many important oils individually such as frankincense oil, visit The Ananda Apothecary online.
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