Essential Oils for Better Sleep: Top 3 Picks and Tips

If you're having trouble sleeping, you might want to try using essential oils. These are special oils made from plants that can help you relax and sleep better. Let's look at some of the best essential oils for sleep and how to use them.

What Are Essential Oils?

Essential oils are strong-smelling liquids that come from different parts of plants. People have been using them for a long time to help with various health issues, including sleep problems. These oils can make you feel calm and sleepy when you smell them or put them on your skin.

It's important to know that while many people find essential oils helpful, scientists are still studying how well they work. Also, the government doesn't check these oils like they do with medicines, so it's crucial to use them safely and as directed.

Essential oils are highly concentrated extracts from plants, often containing the plant's "essence" or characteristic fragrance. They're typically obtained through steam distillation or cold pressing. Each oil has unique properties and potential benefits, which is why different oils are recommended for various purposes, including sleep improvement.

Top Essential Oils for Sleep

Here are some of the best essential oils that might help you sleep better:

1. Lavender

Lavender is probably the most famous essential oil for sleep. It comes from lavender flowers and has a sweet, flowery smell. Many people find that lavender helps them relax and fall asleep more easily. The lavender oil sold by Quickvit comes from the Alps in France and is known for its high quality. It costs Current price£5.99£6.99Current price£5.99 for a 10ml bottle.

Scientists have done quite a few studies on lavender. They've found that smelling lavender oil can help people fall asleep faster and sleep more deeply. Some hospitals even use lavender to help patients sleep better! The calming effects of lavender are attributed to its main components, linalool and linalyl acetate, which have been shown to interact with neurotransmitters in the brain to promote relaxation.

2. Chamomile

Chamomile is another oil that's great for sleep. It comes from chamomile flowers and has a sweet, apple-like smell. People often drink chamomile tea to help them sleep, but the essential oil can work too. Quickvit sells a chamomile oil that's mixed with coconut oil to make it safe to use on your skin. It costs £5.99 for a 10ml bottle.

Chamomile can help calm your mind and body. Some studies have shown that it might help reduce anxiety, which can make it easier to fall asleep. It's also good for your skin, so you might see some beauty benefits too! The main compounds in chamomile, including apigenin and bisabolol, have been linked to its calming and anti-inflammatory properties.

3. Ylang Ylang

Ylang ylang oil comes from the flowers of the ylang ylang tree. It has a sweet, floral smell that many people find relaxing. This oil is known for its ability to reduce stress and promote calmness, which can help you sleep better. Quickvit offers a pure ylang ylang essential oil for £11.99 per 10ml bottle.

While there's less research on ylang ylang compared to lavender, some studies suggest it can lower blood pressure and heart rate. This might explain why it helps people feel more relaxed and ready for sleep. Ylang ylang contains compounds like linalool and benzyl benzoate, which contribute to its sedative and calming effects.

How to Use Essential Oils for Sleep

There are several ways you can use essential oils to help you sleep:

Remember, essential oils are very strong. Always mix them with a carrier oil like coconut oil before putting them on your skin. And if you're pregnant, have allergies, or take any medicines, check with your doctor before using essential oils.

Other Helpful Oils for Relaxation

While lavender, chamomile, and ylang ylang are great for sleep, there are other oils that can help you relax too:

Cedarwood

Cedarwood oil has a woody smell that many people find calming. It comes from cedar trees and might help reduce stress. Quickvit sells a Virginian Cedarwood oil for £4.99 per 10ml bottle. This oil smells like freshly cut wood and can create a cozy atmosphere in your bedroom.

Cedarwood oil contains cedrol, a compound that has been shown to have sedative effects. Some studies suggest that inhaling cedarwood oil can increase the production of serotonin, which is then converted to melatonin, the hormone that regulates sleep.

Sandalwood

Sandalwood has a sweet, woody smell that can help you feel calm. The sandalwood oil sold by Quickvit comes from trees grown in Australia. It's already mixed with a carrier oil, making it safe to use on your skin. This oil costs £5.95 for a 10ml bottle. People often use sandalwood to help with stress and to improve their skin.

Sandalwood contains alpha-santalol, a compound that has been shown to have sedative effects. Research suggests that sandalwood can help reduce anxiety and promote relaxation, which may contribute to better sleep quality.

Creating a Sleep Routine with Essential Oils

Using essential oils can be part of a good bedtime routine. Here's an example of how you might use them:

Remember, essential oils work best when you use them regularly as part of a calming bedtime routine. They're not a quick fix, but over time, they can help signal to your body that it's time to sleep. Consistency is key when establishing a new sleep routine. Try to go to bed and wake up at the same time each day, even on weekends, to regulate your body's internal clock.

Safety First

While essential oils can be helpful, it's important to use them safely:

• Always dilute oils before putting them on your skin
• Don't use them if you're pregnant or have certain health conditions without talking to a doctor first
• Keep oils away from your eyes and mouth
• Store oils out of reach of children and pets
• If you have any bad reactions, stop using the oil and see a doctor
• Do a patch test before using a new oil to check for allergic reactions
• Use only high-quality, pure essential oils from reputable sources

Essential oils aren't meant to replace other sleep treatments. If you have serious sleep problems, it's best to talk to a doctor. They can help figure out what's causing your sleep issues and suggest the best treatment. Persistent insomnia may be a sign of an underlying health condition that requires medical attention.

Conclusion

Essential oils can be a nice, natural way to help you relax and sleep better. Lavender, chamomile, and ylang ylang are some of the best oils for sleep, but others like cedarwood and sandalwood can help too. Remember to use them safely and as part of a good sleep routine. Incorporating essential oils into your bedtime ritual can create a calming environment that promotes better sleep quality.

While essential oils can be beneficial, they work best as part of a comprehensive approach to sleep hygiene. This includes maintaining a consistent sleep schedule, creating a comfortable sleep environment, limiting screen time before bed, and managing stress through relaxation techniques or meditation.

If you want to try essential oils for sleep, check out the aromatherapy oils collection at Quickvit. They have a great selection of high-quality oils to choose from. Remember to start with small amounts and experiment to find the scents and methods that work best for you. Sweet dreams!