Which essential oils should I use to sleep?
What are essential oils?
Essential oils are used in aromatherapy for their beneficial effects. Made from plants, they harness the superpowers of nature. These concentrated essences have mood enhancing and health benefits.
Essential oils can be used during an aromatherapy massage. Other options include using a room diffuser - a device that disperses the fragrance throughout your space. Personal diffusers - like our amazing Ripple+ - are portable devices. That means you can take the fragrance wherever you go.
Why can’t I fall asleep?
If you are having trouble falling asleep, you must remember one thing… You are not alone!
36% of UK adults admit they struggle with falling asleep at least once a week. We all know how frustrating it can be when you waste precious snooze time by simply not sleeping.
But why do we end up tossing and turning rather than drifting off to dreamland?
Yep, stress affects us all. There’s no doubt we are living in incredibly stressful times. This is sure to affect our sleeping pattern. If you are feeling stressed about events at work or home it causes overthinking, worry and interrupted sleep. Finding techniques to relax and calm you is super important to ease your stress.
Too busy before bed
If you are up late replying to emails or posting on Insta, you aren’t going to be able to switch off easily. It’s the same effect if you are rushing around getting tasks completed or squeezing in an exercise routine. You simply aren’t going to be able to instantly drop off when your head hits the pillow. It is important to build in some relaxing time to chill before bed.
Going to bed late
Late nights are gonna happen. But when you make it a regular thing, you aren’t going to be able to get to sleep easily. If you tend to hit the hay at 1am, try adjusting this time slowly. Go to bed half an hour earlier and extend this time each night. This will help you get back into a better habit and you’ll be getting the recommended length of shut eye.
Eating food late
Eating after 8pm should be avoided whenever possible. By the time you get into bed, your body is focused on digesting rather than resting. The digestive process directs blood away from the brain, so the time needed for your brain to process events and reset is lost.
If you lie awake with worries, your brain is going to find it difficult to mentally switch off. Not being able to fall asleep can be a worry in itself. So that exacerbates the problem and increases the amount of worry you experience. Relaxation techniques or even journaling before bed can help take your mind off your thoughts.
Not putting your phone down
It’s hard not to feel like we are surgically attached to our phones. But increasingly, we find it difficult to put the phone down and leave it alone. According to data from the RescueTime App, most of us check our phones 58 times a day. If we are constantly checking our phone before bed, it can be impossible to relax and wind down.
Can essential oils help you fall asleep?
If you are suffering from sleepless nights or insomnia, you might have tried every remedy under the sun. But have you ever tried using essential oils?
When the scent of essential oils is inhaled, your limbic system is activated. This is an area in the brain that is linked with emotions and memories. You might know a certain smell that instantly triggers a memory of a different time or place. That’s the limbic system working.
The limbic system also controls certain physiological functions in your body. They include blood pressure, breathing and heart rate. So the act of inhaling essential oils can have a relaxing and calming effect on your physical body too.
Top essential oils for sleep
Using essential oils in aromatherapy is a natural healing method. They have been used for centuries for their healing properties and to improve our wellbeing.
But which oils should be in your aromatherapy toolkit for falling asleep? With such a huge number of different oils, it can be tricky to decide which ones to use.There’s no need to worry - we’ve done the leg-work for you. Keep reading to discover which essential oils will help you fall asleep fast so you can spend some happy hours drifting in dreamland.
There’s a reason Lavender is the number one oil for helping you sleep. It has been proven to have a relaxing and soothing effect in a number of scientific studies. Not only does its scent help your muscles relax, it also eases feelings of depression and anxiety. So you will be physically and mentally ready to sleep like a baby. Try our Ripple+ Dream with the scent of lavender to slow you down and bring a sense of peace.
Soothes stress and worry and self doubt. Calms your nervous system and relaxes tense muscles. Various studies have shown that the inhalation of bergamot essential oil decreases blood pressure and heart rate as well as physiological stress responses.
A warm cup of chamomile tea works wonders. It lulls you into a soothing state of peace and tranquillity. Ripple+ HQ are well aware of the chill out properties of chamomile. It is one of the key ingredients in our Ripple+ Relax. The scent of chamomile increases drowsiness which puts you in a restful state ready for sleep.
Vetiver is a rich and earthy oil that can help ground you ready for bed. Its scent can be quite overpowering, so it is best blended with other oils such as lavender and camomile. An overactive nervous system causes tension making it difficult to drift off. The calming properties of vetiver combat this which helps you to feel drowsy.
If you feel restless and unable to fall asleep, try some neroli essential oil. It smells wonderfully citrusy and is widely used as a sedative. Good for anxiety and calming overthinking, neroli is also a great stress buster. This is because it encourages the brain to reduce cortisol levels and increase serotonin production.
Cedarwood is another essential oil that supports serotonin production. Increased serotonin makes it easier to fall asleep and feel rested. It can also prevent excessive sweating, so you won’t be disturbed in the night. Its incredible woody scent transports you to a woodland glade evoking a relaxing sense of serenity.
Ylang ylang has a sweet floral scent. With sedative properties, its relaxing scent will have you falling asleep in no time at all. It effectively instils a sense of calm that can support your mind while drifting off. It also acts as a natural aphrodisiac, so creates both a sensual and soothing atmosphere in the bedroom.
The scent of sandalwood is wonderfully relaxing and calming. It is the perfect sleep aid when you feel emotionally unstable. It soothes stress and reduces your anxious thoughts so it is useful if you are suffering from insomnia. It works by increasing the amount of deep REM sleep you get at night.
Fall asleep with ease
Don’t rely on just one type of essential oil. Make sure you mix it up a bit. Try rotating your scents as well as blending a few together.
Make essential oils part of your bedtime routine. Add a few drops to your bath, spritz some on your pillow or diffuse them in your room. Once you discover the peace-inducing powers of essential oils you’ll be nodding off easily every night.