While sleep anxiety isn’t as common as the kind of stress you might experience from work or a bad workout, it still affects many people. This type of anxiety centers around a fear of falling asleep or staying asleep.
Statistics show that 8% of adults use prescription sleep drugs, but also that 60% of people don’t seek help for their sleep problems.
Fortunately, you can combat these fears by using essential oils. Try these top 6 oils that can help ease your sleep anxiety.
Lavender Oil
Lavender oil is one of the most popular essential oils to help sleep because it has a soothing and relaxing scent. It is known to reduce anxiety levels and encourage sleep by impacting the limbic system of your brain that controls emotions. It also has a calming effect on the body, which promotes relaxation and reduces insomnia, according to research from 2012.
This oil can be applied directly to the skin or inhaled from a diffuser. It can be used as a soothing bath product or added to your bed linens. You can find lavender oil in many beauty and wellness products and is available for purchase online or at health food stores.
Be sure to read the label carefully: the Latin name (Lavandula angustifolia), any other ingredients added, and the country of origin are all important details. Look for a dark-colored bottle to protect the oil from light degradation.
Bergamot Oil
Bergamot is a citrus oil that comes from the peel of a small orange-like fruit. Drinkers of Earl Grey tea may be familiar with its scent and flavor, since the rind is used to make the tea.
This essential oil is a powerful mood booster and anxiety reliever. It helps clear your mind in preparation for a restful night of sleep by lowering levels of cortisol and adrenaline. This oil can be inhaled or diffused in the room to calm you, or it can be added to a calming aromatherapy blend.
This oil is also one of the most effective antibacterial oils. It contains limonene and linalyl acetate, which are natural skin healers that help reduce inflammation and promote skin health.
It is used in a variety of skincare products such as face masks, cleansers and moisturizers. It is a popular ingredient in perfumes and can be applied directly to the skin as well.
Besides being a great sleep aid, bergamot has many other health benefits as well. It can be used to treat nausea, reduce fever, and help with heartburn. It has been known to boost the immune system and is a great skin toner.
You can also use bergamot to freshen your breath and fight cavities. Just be sure to dilute the oil before applying it topically. You can find this oil online and at certain health stores.
Sweet Marjoram Oil
Sweet marjoram is one of the best essential oils to help you sleep because it soothes anxiety, lowers your blood pressure and heart rate, and relaxes your body. Its calming and comforting aroma can calm your thoughts, which are the main cause of insomnia and may help you fall asleep more easily.
Marjoram also has anti-inflammatory properties and is effective at reducing aches and pains that can keep you awake. It can ease your headaches, sore muscles, and even menstrual cramps. You can use it as a massage oil or in a diffuser to help relieve these symptoms and encourage sleep.
Another important benefit of this oil is its ability to balance your hormones, which can be a major cause of insomnia and other sleeping disorders. A 2019 study found that women who had hormonal imbalances benefited from the use of sweet marjoram and lavender essential oils.
This oil has a soothing aroma that can calm your mind and ease the tension in your neck, shoulders, and back. It has also been shown to reduce snoring and sleep apnoea by clearing your airways, making it easy to breathe.
You can use this oil in a humidifier or diffuser, add it to your bath water, or rub it on your temples before bed. You can even try combining it with other essential oils for better results, such as neroli and sandalwood.
Roman Chamomile Oil
Roman Chamomile oil is one of the most effective essential oils for insomnia because it calms anxiety and helps sleep. Its aroma is pleasant and soothing, and it can be used in a diffuser or applied to the skin. It can also be added to a bath for a relaxing soak before bed.
The main component of this oil is Isoamyl tiglate, which promotes feelings of relaxation and sedation when inhaled. Its calming effects have been shown to reduce anxiety, soothe digestive issues, and help with pain relief. It can be used by itself or in a blend with other essential oils for insomnia, such as Lavender and Sweet Marjoram.
This oil can be diluted with carrier oil and applied to the skin, or used in a diffuser. It is also an excellent addition to a bath, where it can be used in combination with other oils for insomnia, such as lavender and neroli.
This oil is steam distilled from the daisy-like flowers of Chamaemelum nobile, which are grown in Oregon’s Pacific Northwest countryside. The aromatic properties of the plant are reflected in its beautiful, apple-tinged aroma.
The oil has been known to help reduce stress and anxiety, treat various skin conditions, ease digestive problems, and relieve pain. It is a popular alternative to herbal tea because of its natural sleep inducing benefits and is one of the best essential oils for insomnia.
Neroli Oil
Neroli oil, also known as orange blossom essential oil or Citrus aurantium flower absolute, is a very delicate and fragrant floral oil that soothes the nervous system, reduces anxiety, depression, insomnia, and helps relieve feelings of sadness and trauma. It also promotes emotional balance and encourages happiness.
Its soothing and calming effect is due to the presence of compounds like linalool, linalyl acetate, nerolidol, e-farnesol, and a-terpineol. It has been shown to promote the production of melatonin, a sleep-promoting neurotransmitter that regulates your body clock. Neroli is also helpful in balancing hormones during menstruation. It can ease the symptoms of premenstrual syndrome, including menstrual cramps.
The oil is extracted from the flowers of the bitter orange tree by hydrodistillation, also called steam distillation. This process takes a lot of effort and time, and only about 1000 pounds of orange blossoms will produce one pound of oil. That is why this oil is so expensive.
This oil can help to unblock a stuffy nose when diluted and inhaled. It also calms the mind and reduces stress, especially during a panic attack or when feeling overwhelmed.
Try using neroli with frankincense oil for a meditation blend, or add it to your favorite carrier oil and inhale during the day. You can also diffuse it in your bedroom before going to sleep, along with Roman chamomile and cedarwood oil, to calm the mind and prepare you for a restful slumber.
Vetiver Oil
This earthy oil has a rich, woody fragrance that promotes feelings of tranquility and grounding. It also has natural cicatrizing properties, meaning it heals wounds and improves scarring.
It’s also an antiseptic oil, which helps protect your body from harmful bacteria. It has a grounding effect and promotes feelings of stability and calmness, making it a good choice for people who struggle with restless sleep or emotional outbursts.
Vetiver oil also promotes healthy, glowing skin and reduces the appearance of stretch marks, scars, and dark spots on the skin. It also has antioxidant properties, which help prevent oxidative stress that may contribute to the development of chronic health conditions.
To use this oil, diffuse it at bedtime for a relaxing environment and to encourage sleepiness. You can also combine it with other essential oils to create your own blend that suits your needs.
You can mix it with lavender and ylang-ylang for a soothing blend. Or try blending it with cedarwood for an aroma that’s relaxing and grounding. You can also apply it topically to the bottom of your feet for a massage that encourages restful sleep.
Final Remarks
Essential oils are a natural and effective way to relieve sleep anxiety and improve the quality of your sleep.
These oils contain natural compounds that have been shown to have calming and relaxing effects on the body, helping to reduce feelings of anxiety and promote better sleep.
Using essential oils is a safe and non-invasive way to manage sleep anxiety, and they can be used in a variety of ways, such as through aromatherapy, massage, or topical application.
However, it is important to use them properly by diluting them with a carrier oil and avoiding direct contact with the skin or eyes.
While essential oils can be helpful in promoting relaxation and improving sleep, they should not be used as a substitute for medical treatment or prescription medication for sleep disorders. Consulting with a healthcare provider before using essential oils for sleep anxiety is always recommended.
Incorporating essential oils into your sleep routine can be a natural and effective way to promote restful sleep and manage sleep anxiety. By experimenting with different oils, finding what works best for you, and using them safely and responsibly, you can enhance your sleep experience and wake up feeling refreshed and rejuvenated.