Sleep is one of the main determinants of health. Along with a nutritious diet and daily physical exercise, sleep is essential in maintaining optimal health. In addition to restoring the physical and neurological functions of the body, sleep also helps improve memory, increase concentration, regulate appetite, repair muscles as well as regenerate the skin and tissues.
With the excessive use of technology and the pressures of our fast-paced lives, many of us struggle to get a proper night’s sleep. Deep sleep is essential in helping our bodies restore and replenish, our cells to regenerate and our mind to rest. Creating and adopting a calming, nourishing and wholesome sleep ritual every evening can be deeply fulfilling for the body and soul. It can be as simple as turning off all electronics, having a hot shower or bath, making a cup of tea or reading a book appeased by the calming scents of essential oils burning in your favourite diffuser.
We’ve selected 5 of our favourite essential oils to help promote sleep:
The beautiful floral scent of Lavender can help calm and ease the mind. Renowned for its powerful sedative, soothing and cooling effects, Lavender is an essential oil of choice when it comes to bed time rituals. Lavender is also highly beneficial to the skin due to its healing, regenerating and anti-microbial properties.
Add up to 5 drops to a warm bath and let yourself be soothed by the nurturing scent. Mix 1 drop of lavender oil to 5ml of carrier oil such as jojoba or rosehip and use as a face moisturiser. Make your own room spray and enjoy the calming aroma in the bedroom before going to sleep.
The woody aroma of Frankincense helps soothe the mind and slow down breathing. It’s calming, grounding scent also helps open breathing passages, allowing your body to reach its ideal temperature for sleeping. Frankincense is effective in reducing stress and anxiety, appeasing an active mind and promote a feeling of wellbeing. Frankincense also plays an important role in skincare, promoting healing and regeneration.
Diffuse 6-8 drops in the lounge room to relax and unwind. If you have a meditation practice before sleeping, you can diffuse Frankincense to help calm your mind. Mix 1 drop of frankincense to 5ml your favourite carrier oil and apply as a regenerating face moisturiser.
One of the oldest medicinal herbs on earth, Chamomile has a range of benefits including promoting sleep. Roman Chamomile acts as a mild sedative and helps to calm the nervous system. The soothing, calming and comforting scent of chamomile is known to reduce anxiety and stress levels, as well as enhancing sleep quality.
The best way to enjoy chamomile is through inhalation. Add 6-8 drops to your diffuser or vaporiser and let yourself be soothed by the calming aroma while reading a book or drinking hot cup of tea. You can also mix a 1 drop with a 5ml carrier oil and apply as a face moisturiser, or alternatively as a healing hand or foot lotion.
The warm and soothing scent of the Cedarwood tree can help us to release negative emotions, connect with ourselves and others and promote deep sleep. Cedarwoodcan enhance the production of serotonin, which is converted into Melatonin in the brain, promoting a restful and rejuvenating sleep.
Add 6-8 drops to your diffuser and enjoy the grounding and calming aroma. You can also add a few drops to your bath or mix with your favourite carrier oil and wear apply to your wrists. Cedarwood can be sensitising to the skin, make sure you always do a patch test first.
The warm and comforting scent of Marjoram is soothing for the body and mind. Marjoram relieves the nervous system from anxiety and tension as promotes feelings of deep relaxation. Marjoram also helps reduce blood pressure and slow down breathing.
Add 6-8 to your diffuser before going to bed. This will help calm the mind and prepare the body for sleep. Mix with a carrier oil at a 2.5% dilution and apply to aching muscles for relief.
browse the most popular essential oil kits
One of the best things we can do for our overall health and wellbeing is to take time for ourselves each day. A great way put this into action is to establish a few daily self-care rituals that allow us to slow down, find stillness and nurture our bodies and minds. By maintaining a healthy body and a clear mind, we can keep doing the activities we love and care for the people around us.
Here are some of our favourite self-care rituals incorporating essential oils. You can pick your favourite ones and start including them into your daily routine!