If you’re a regular reader of this blog, then you know that hormonal imbalance is one of the topics I talk about…a lot!
And one of the things that tends to occur with hormonal imbalance is sleep disruption.
So, in today’s post I’m sharing some essential oil diffuser recipes for sleep that will help you turn things around.
The recipes below feature some of the usual suspects (like lavender and chamomile) as well as a few that you may not associate with sleep (such citrus oils).
WHAT ESSENTIAL OILS SHOULD I DIFFUSE FOR SLEEP?
When it comes to essential oils for sleep and insomnia, there are lots to choose from.
We won’t cover every single one of them in this post.
However, here’s an overview of the essential oils that are used in these sleep blends.
Frankincense
This calming and grounding oil reduces stress and anxiety, lowers pain and inflammation, and slows down racing thoughts that disrupt sleep.
Geranium
Geranium regulates hormones, mood, stress and pain…4 factors that can significantly throw off your sleep.
Cedarwood
This grounding oil has sedative effects that make it ideal for improving sleep quality and insomnia.
In addition, cedarwood lowers heart rate and blood pressure, both of which contribute to better sleep quality.
Lavender
Not only does lavender increase the amount of deep sleep we get, but it also lowers blood pressure, heart rate, and skin temperature.
Cooler temps and lower heart rate all trigger relaxation, making it easier to fall, and stay, asleep.
Vetiver
Not only does vetiver help with anxiety, but it’s been shown to increase the quality of exhalation during sleep.
Good, slow exhales, are calming to the nervous system and therefore support better sleep.
Roman Chamomile
Chamomile is a gentle sedative that relaxes muscles and soothes the mind.
In fact, chamomile has historically been used to treat anxiety as well as nightmares and other sleep-related issues.
Neroli
Neroli oil is great for reducing blood pressure (which induces relaxation), soothing feelings of sadness and reducing restlessness.
Furthermore, neroli relaxes muscles which leads to less tension in the body and a simpler transition into sleep.
Jasmine
Jasmine is an antidepressant and sedative oil that has been shown to improve anxiety-related symptoms.
In fact one study showed that inhaling jasmine oil for 5 minutes a day over 10 days improved anxiety-related insomnia.
Rose
Rose oil can relieve stress, anxiety and depression.
The oil seems to work by lowering stimulation of the sympathetic nervous system.
Sweet Orange
Generally speaking, citrus oils like sweet orange as classified as energizing and uplifting.
So, they may not be your first choice for sleep.
But because they can boost mood, they can take you from a state of worry and anxiety to a place of hope and calm.
And that means a more balanced state that helps with restful sleep.
Bergamot
This citrus oil acts on both the physiological and psychological aspects of sleep.
This means that it regulates things like blood pressure and heart rate, while also lowering the volume on worry and racing thoughts.
Mandarin
Yet another citrus essential oil for sleep!
Gentle mandarin oil has a mild sedative effect that promotes feelings of contentment and well-being.
Clary Sage
The main reason why you’d want to include clary sage in your essential oil diffuser recipes for sleep is that it balances hormones.
And specifically, estrogen and cortisol, both of which have a direct impact on sleep quality.
Since the adrenals produce cortisol and some estrogen (more estrogen as we get older) clary sage can support the side effects of adrenal burnout (which is a major cause of sleep issues).
Sweet Marjoram
Marjoram contains a variety of ingredients that have been shown to promote healthy sleep.
For example:
- linalyl acetate: calms our emotions
- Linalool: relaxes the body and regulates the cardiovascular system
- Monoterpenes: fight pain and inflammation
Patchouli
Patchouli can boost your mood, improve depression and even alleviate pain (which is a major cause of sleep disruption for many).
Ylang Ylang
Research indicates that this sweet smelling oil soothes the nervous system, which then leads to lower heart rate and blood pressure.
20 ESSENTIAL OIL DIFFUSER BLENDS FOR RESTFUL SLEEP
Sleep Blend #1
4 drops lavender
1 drop chamomile
Sleep Blend #2
2 drops lavender
2 drops ylang ylang
2 drops sweet orange
Sleep Blend #3
3 drops sweet orange
3 drops clary sage
1 drop jasmine
Sleep Blend #4
3 drops ylang ylang
3 drops geranium
Sleep Blend #5
4 drops bergamot
1 drop chamomile
Sleep Blend #6
3 drops ylang ylang
2 drops bergamot
1 drop vetiver
Sleep Blend #7
4 drops mandarin
2 drops chamomile
Sleep Blend #8
3 drops mandarin
3 drops bergamot
2 drops clary sage
Sleep Blend #9
2 drops jasmine
2 drops bergamot
1 drop frankincense
Sleep Blend #10
3 drops frankincense
2 drops geranium
1 drop lavender
Sleep Blend #11
4 drops sweet orange
2 drops lavender
2 drops cedarwood
Sleep Blend #12
4 drops jasmine
3 drops sweet orange
Sleep Blend #13
2 drops lavender
2 drops chamomile
2 drops marjoram
Sleep Blend #14
4 drops lavender
2 drops frankincense
2 drops sweet orange
Sleep Blend #15
3 drops lavender
3 drops cedarwood
Sleep Blend #16
3 drops patchouli
3 drops ylang ylang
Sleep Blend #17
3 drops patchouli
2 drops frankincense
1 drop sweet orange
Sleep Blend #18
3 drops rose
1 drop ylang ylang
1 drop geranium
Sleep Blend #19
4 drops bergamot
2 drops patchouli
2 drops vetiver
Sleep Blend #20
3 drops jasmine
2 drops sweet orange
1 drop rose
CAN YOU DIFFUSE ESSENTIAL OILS ALL NIGHT?
Although you might be tempted to run diffuser while you’re sleeping, it’s actually not a good idea.
The main reason is that essential oils, no matter how pure and well made, can irritate your nasal passages.
So you really don’t want to inhale them for multiple hours.
For sleep, the best thing to do is to run your diffuser about 45 minutes to an hour before you go to bed.
To enhance the relaxation effects of the oils, you can even do a little stretching or meditation while the oils are diffusing.
Then turn off your diffuser before you hop into bed.
CONCLUSION
The right combination of essential oils can help regulate hormones and other vital signs that affect sleep.
So, test out the oils and recipes from this post to see how they work for you.
And remember that each person reacts differently to each oil.
If an oil doesn’t work for you, don’t force it. Try another and you will eventually find the right fit for you.
Have any questions or comments about essential oil diffuser recipes for sleep?
Feel free to leave your feedback below!
Related Posts:
Top Essential Oils for Stress Relief and Deep Relaxation
How To Make Chamomile Tea For Sleep | Best, Powerful Recipe
5 Essential Oils For Hormone Balance
Essential Oils for Menopause: 11 Best Oils For Relief and How To Use Them
