Essential oils have an amazing array of scientifically validated therapeutic actions, from antibacterial, antiviral and anticancer, to anti-anxiety and anti-depressant. Now, a significant number of published studies have indicated that essential oils can actually support sleep — offering deeper rest, and more of it. Here’s a look at the oils most commonly used for sleep support, the way to make use of them, and help in selecting the best oils and techniques for you and your loved ones.

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.

Several factors make lavender this number one choice: It’s absolutely safe, so much so that it can be used with young children as well as those well into old age. It’s relatively inexpensive, the aroma is generally well-liked, and is readily available from a number of sources. At the same time, the choice of lavender is not for everyone — and this is an important note in all therapeutic uses of aromatic oils — the user must not find the aroma of the oil unpleasant and expect it to work. Women seem to have an affinity for lavender, as do young children. This is of course a generalization, but if you or someone you know would like to try aromatherapy for enhancing sleep and don’t care for lavender, don’t force it! There’s other oils out there.

One of the great features of lavender is that it can safely be used with infants, a feature every mother will be particularly appreciative of. Researchers at the Touch Research Institute, University of Miami Miller School of Medicine found that a bath scented with lavender essential oil resulted in infants that “cried less and spent more time in deep sleep after bath”. Further, lower stress of the mothers bathing their children was also noted: “The cortisol levels of this group of mothers and infants significantly decreased, confirming the behavioral data showing increased relaxation of the mothers and their infants.”

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 oil of the sandalwood tree, one of history’s most popular aromatics, has also been the subject of sleep research. Subjects who were otherwise sleep-disturbed spend less time awake, and more time in dream sleep after inhaling sandalwood essential oil’s aroma. Interestingly, like the combined research of lavender indicates, the effect was not due to the aromatic sense of the oil, but to the action of the oil within the bloodstream once inhaled. This leads to the conclusion that oils should work just as effectively when topically applied (where the oils pass through the skin and into the bloodstream) as when inhaled. Certainly both options are worth trying to see which works best.

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.

Aromatherapy presents a very wide variety of methods to actually use these essential oils — which is the best for getting a good night’s sleep? Certainly the most common is the use of an aromatherapy diffuser, which can release the scent throughout the night. Of similar effect is simply applying a couple drops under one’s pillow, so the aroma is softly detected but not overwhelming. Topical application to the tops and/or bottoms of the feet is another common method. Many energy meridians in the body end there, and these areas are particularly receptive to the actions of essential oils. Lavender and chamomile oils can be applied undiluted to these areas with adults, but in all other cases, the essential oils should be diluted in a seed or nut oil first and then massaged-in. As noted earlier, ingestion of small amounts of lavender may be effective for some adults, particularly if their sleep is disrupted by anxiety — 1 to 3 drops in a capsule once per day would replicate the research noting the positive effects on rest.

Clearly there are a number of essential oils and techniques which can lead to a better night’s sleep. It’s important to remember that one oil and one technique will not necessarily work for every individual. If you’ve tried lavender in a diffuser without apparent benefit, try it on the feet next. If that doesn’t work, experiment with another essential oil. Some researchers suggest the sweet, floral aromas may work better for women — in that case, an oil like sandalwood make work better for men. Again, this is a generalization, but makes a point — individuals have different tastes and different body chemistry. When getting a good night’s sleep is an issue for yourself or a loved one, it may be worthwhile to mix and match your oils and techniques to find the best resolution to this important health issue.

More information on essential oils and aromatherapy carrier oils is available at the Ananda Apothecary.

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