One of the biggest issues a majority of people around the world face is not getting enough sleep. In fact, 42 percent of adults rated their sleep quality as poor or fair.1
Believe it or not, but sleep deprivation can lead to a range of health issues that negatively affect the quality of life. Because of this, getting sufficient sleep is key to optimizing overall health.
Highlighted below are the best essential oils for improving sleep quality, allowing you to fall asleep faster and stay asleep longer.
Rose Essential Oil
Rose oil is an excellent essential oil to incorporate into your nightly routine for many reasons. Not only is it known to be an effective oil for promoting relaxation, but it has been proven to effectively relieve stress and anxiety that may be causing difficulty sleeping in the first place.2
Try using rose essential oil topically after diluting it with a carrier oil like coconut, almond, or jojoba oil.
Frankincense is a multi-purpose essential oil with a range of health benefits. This is actually one of the oldest known essential oils, as there are records of it being used as early as 3,000 BCE.
This essential oil has been shown to promote both relaxation and sleepiness, making it a great addition to your night routine.3 The best way to incorporate frankincense into your routine is by using it aromatically in a room diffuser or a personal aromatherapy diffuser like Zen, Forest, Active, or Ocean MONQ.
Lavender Essential Oil
Lavender essential oil is another widely-used oil. Additionally, it one of the most widely studied for its effects on improving sleep quality.
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Many studies have concluded that it is, in fact, an effective essential oil for improving sleep quality. One particular study showed that subjects who were exposed to lavender essential oil at night reported increased vigor in the morning.4
This is primarily because lavender essential oil can act as a mild sedative for individuals who might experience difficulty falling to sleep. For this reason, it is one of the most effective essential oils that you can incorporate into your evening routine.
Because lavender essential oil is a gentle, versatile oil, there a range of ways to add it into your evening routine. Apply it topically to the skin after diluting it with a carrier oil, add a few drops to a bath, put a few drops into a room diffuser, or use it aromatically in a personal diffuser like Happy, Sexy, or Sleepy MONQ.
Chamomile Essential Oil
This is another excellent addition to a nightly routine if you’re looking for benefits in the sleep department. Chamomile has long been used as a mild sedative in order to effectively calm nerves and improve sleep quality.5
If you are looking to use chamomile at night, you’ll want to incorporate it into your aromatherapy routine. This is the best way to experience its calming effects, helping you relax and achieve a much more peaceful state of prior to bedtime.
Cedarwood Essential Oil
Cedarwood has a woody and sweet aroma that is pleasant to most individuals. Additionally, it has been shown to significantly improve sleep quality in individuals who were exposed to it aromatically.6
Try applying this oil topically after diluting it with a carrier oil or aromatically in a room diffuser.
Clary Sage Essential Oil
Clary sage has been shown to effectively reduce cortisol levels in the body, which is beneficial for individuals struggling to fall asleep because of increased stress levels.
Along with this, it has been shown to maintain healthy blood pressure, according to a South Korean study.7
The combination of these two benefits makes clary sage essential oil a great sleep aid. The best way to use this oil is topically after dilution with a carrier oil or aromatically in a room diffuser or a personal aromatherapy diffuser like Vibrant or Love MONQ.
Kava Kava Essential Oil
Neroli Essential Oil
Neroli is an underrated essential oil that can help you fall and stay asleep. Not only does it calm the mind and body, but it pairs exceptionally well with other oils like chamomile or lavender for stress-relieving and sleep-inducing benefits.9
For optimal results, use neroli essential oil aromatically in a diffuser.
Waking up still feeling tired because of a night of restless sleep or the inability to fall asleep is sure to put a damper on your mood for the rest of the day. Additionally, in the long-term, insufficient sleep can result in a health consequence because of the important role of sleep for recovery, memory retention, and other bodily processes.
Adding in mindful relaxation or meditation and aromatherapy with the essential oils highlighted above into your nightly routine has the potential to improve your sleep quality, allowing you to wake up feeling energetic and ensuring your overall health and well-being.