Named the best essential oils for improving sleep

Experts also recommended different ways to use them

Insomnia is a real problem not only for older people, but also, often, for young people. There are a huge number of factors influencing the deterioration of sleep (from stress to an uncomfortable pillow or an uncomfortable atmosphere in the room). Experts say that aromatherapy can cope with these problems. However, the selection of essential oils for this must be strictly defined.

“When inhaled, certain essential oil molecules interact with the olfactory receptors in the nose, sending signals to the brain that can influence mood and behavior,” explains Sarah Panton Rogier, author of Essential Well-Being: A Modern Guide to Health.

“Regardless of the essential oil used, the olfactory cues that aromatherapy creates can trigger calming responses in the nervous system, creating a more sleep-friendly environment. These benefits are only enhanced when the use of aromas is combined with deep, restorative breathing,” elaborates Rogier.

Licensed clinical psychologist Dr. Shelby Harris says aromatherapy can help people fall asleep faster. Special aromas promote relaxation, reduce stress and calm the body and mind. And according to experts, targeted use of essential oils is important to reap the health benefits.

“It’s important to have consistency of flavor. For example, using the same scent every night to scent your bedroom before bed helps your brain and body understand that it’s time to get ready for bed, recommends Panton Rogier.

Harris adds, “Practicing activities that are both enjoyable and sleep-promoting, such as reading a book or taking a warm bath, can help make it easier to fall asleep.” Incorporating essential oils into these rituals can transform bedtime into a multi-sensory experience.

Experts have suggested some simple ways to use essential oils before bed. The most popular suggestion was to use an electric diffuser, which would automatically fill the room with a pleasant aroma.

A more budget-friendly way is to apply a couple of drops of essential oil to your pillow. If you don’t want to apply the liquid directly to your pillowcases, any other fabric will work for this purpose. You just have to put it next to your pillow so you can inhale the aroma while you sleep.

Essential oil can also be used while showering. “Add a few drops of essential oil to a damp cloth and hang it in the shower stall. As the steam rises, it carries with it the aroma of the oil, creating a spa-like sensation,” explains Panton Rogier.

Panton Rogier’s favorite method is a foot bath with essential oils. However, it is very important to still choose the right essential oil that will not invigorate you before bed. Experts have named three essential incense that will help you relax.

Lavender comes first. “Lavender is the most famous relaxant, calming the senses, the mind and giving the heart a feeling of support even in stressful moments. It is an ancient aromatherapy remedy and also one of the ones with the most research to back up its reputation scientifically,” explains one expert.

In second place is the essential oil of ylang-ylang (a tropical tree native to the South Pacific that has a sweet, floral aroma): “Ylang-ylang is a wonderful flower essence that seems to relieve tension as soon as you open the bottle. Studies have shown that ylang-ylang helps reduce anxiety, promotes nervous system recovery and lowers blood pressure, which greatly facilitates sleep.”

In third place was chamomile. Chamomile tea is a well-known sleep aid, and the herbal ingredient actually has healing properties. According to Panton Rogier, chamomile as an essential oil can gently lower heart rate and blood pressure, mimicking the body’s natural state before bed.