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 single most studied oil for enhancement of rest is true lavender, steam distilled from the flowering tops of Lavendula angustifolia. This sweet, flowery essential oil seems to be the one most effective to the widest population of users, and has historically been the "go to" oil for sleep enhancement. What makes Lavender unique is it contains the highest concentration of a natural chemical called "linalool", which by itself has been shown to improve sleep, as well as reduce stress and anxiety.
Lavender is exceptionally safe, and appreciated by the largest segment of the population of any of the oils mentioned in this article. It can be used (and is enjoyed by) the very young and the very old -- at the same time, it's important to note that it will not work for absolutely everyone. There are individuals whom do not like its flowery scent, and when someone finds an aroma unpleasant, it's probably not going to help them rest! For these folks, experimentation with other oils is a must.
An important point for mothers of very young children: Lavender has even been the subject of research performed with infants. A few drops of lavender oil added to a bath made a significant improvement in the amount of sleep the infants got, they cried less, and even the mothers enjoyed lower stress levels. The researchers concluded their findings were in accordance with all previous research noting the sleep-enhancing, stress-reducing effects of the oil.
The latest published research involving lavender utilized an ingestable lavender capsule, rather than lavender aroma. The focus of the study was to see whether the capsule reduced anxiety when compared to a placebo or a common sedative drug. The lavender capsule was deemed as effective as the pharmaceutical preparation in reducing anxiety, and it was noted that study participants also slept better when ingesting the equivalent of 2 drops of lavender oil per day. Because lavender works both when inhaled and when ingested, it stands to reason it will work via topical application as well, where the oil can both be smelled and passed through the skin into the bloodstream.
The essential oil distilled from the heartwood of the sandal tree has also been shown to improve sleep. While the test subjects inhaled the essential oil's vapors, the researchers determined it was the action of the essential oil in the bloodstream that produced the effect of reduced time spent awake, and a longer duration of REM sleep. This indicates the oil can be administered through topical application as well as inhalation, as is also the case with lavender.
Other essential oils that do not necessarily have science-backed results, but are otherwise traditionally used for sleep enhancement include chamomile, neroli and ylang ylang. Chamomile is mentioned by many professional therapists for use with children, and can be used just as lavender is, or probably better yet, blended with lavender for a synergy of effects. Neroli is thought to be the single most calming oil in all of aromatherapy, with an even more gentle action than lavender. Ylang ylang, with a pleasing floral scent, may be more widely enjoyed than lavender with similar effects.
So what's best way to use essential oils for better sleep? The answer is that there is no "best" way -- really that almost any classic aromatherapy technique will be suitable. The options for all oils are: use throughout the night in a diffuser, massage a couple drops into the feet (top and bottom), sprinkle a drop or two onto one's bedding, or add a little to a bath before retiring. If using topically, these oils are generally safe to use undiluted, though with the very young, or for those with sensitive skin, mix a couple of drops of essential oil into a teaspoon of any carrier oil before application. If you're interested in seeing if ingestion of lavender works for you, try putting 1-3 drops in a capsule and taking daily on an empty stomach -- this is only recommended with lavender, as it is the only oil with significant research on the long-term effects.
As you can see, there are a number of oils and a number of methods to use essential oils for support of a good night's rest. As with any medicine, there's no one technique and oil that will work best for everyone. It's important to try a few oils with different methods -- even different members of the same family will respond to these oil and application combinations in different ways. If getting a good night's sleep is an issue for someone in your house, experimenting in this way with aromatherapy might yield very wonderful rewards.
