Posted on April 20th, 2022

Essential oils are the essence of scent or flavor extracted from a particular plant. Inhaling or mixing essential oils with a carrier oil and applying the mixture topically may provide certain health benefits. Some essential oils may promote a feeling of calm or relaxation, and this may help a person achieve a better night’s sleep.

One-thirdTrusted Source of adults in the United States say they do not get enough sleep. This may be due to difficulty in getting to sleep or staying asleep.

Many essential oils have relaxing or sedative properties that may help a person sleep.

There is limited research into how essential oils work. However, experts believe that when a person inhales essential oils, the molecules attach to the olfactory bulb in the nose. From here, the molecules transmit signals to parts of the brain involved in emotional and behavioral responses. These areas then release neurotransmitters that induce an emotional or behavioral effect.

Three different neurotransmitters and their associated effects include:

Serotonin: Promotes a feeling of calm. It is also involved in the production of melatonin, which promotes sleep.

Endorphins: Promote a feeling of euphoria and also have a sedative effect.

Noradrenaline: Acts as a stimulant.

People usually inhale essential oils through a diffuser. Alternatively, a person can combine the oil with a carrier oil and apply the mixture topically.

7 essential oils for sleep

Lavender

Lavender is one of the most common essential oils in the U.S. due to its versatile health benefits.

A 2019 review states that lavender has sedative and calming effects that may improve both sleep quality and duration. 

Chamomile

Chamomile is useful for promoting calm and aiding relaxation

Bergamot

Experts believe that bergamot may help reduce blood pressure and heart rate, resulting in a calming effect.

Peppermint

Peppermint may have anti-inflammatory properties. People typically use the oil to help alleviate pain. Peppermint oil may also be useful for reducing anxiety and stress.

Cedarwood

Cedarwood oil has a natural, woody aroma. Manufacturers of essential oils frequently state that cedarwood oil has multiple uses

Sandalwood

Sandalwood is another essential oil with a woody aroma.

Marjoram

A 2017 study investigated the effect of aromatherapy massage on sleep quality in nurses on rotating night shifts. The aromatherapy massage oil consisted of sweet marjoram essential oil blended with sweet almond oil as a carrier oil.

Original article: https://www.medicalnewstoday.com/articles/essential-oils-for-sleep#7-options