Essential oils for restful sleep
Poor sleep affects all of us at some point in life. Thankfully, essential oils can provide safe and soothing relief. In this article, I share how it works and some recipes to try yourself.
This article was written for and originally published on HerbalReality.com.
Hormones, mood and memory
Arguably, one of the most interesting and useful qualities of essential oils is how they can have a direct impact on our nervous system, simply through inhaling them. Olfaction, or our sense of smell, is one of the lesser-understood senses and has the power to evoke moods or memories almost instantaneously when we inhale an evocative aroma (1).
When we inhale, essential oil molecules are able to pass through into our olfactory bulb, the organ that detects scents, and are then recognised by smell receptors. The olfactory bulb is directly connected to the brain (2) and passes the aroma nerve impulse generated by the aromatic molecule, which is sent directly into our limbic system – the part of the brain that is associated with emotion and memory (3).
As such, essential oils can have a profound impact on our mood since the nerve impulses triggered by smells pass through the amygdala – the part of the brain associated with interpreting the “emotional significance” (4) of what is around us – as well as impacting the hypothalamus, which largely controls our endocrine (hormonal) system. The production of hormones is often influenced by what we inhale (5) and variations in hormone levels can have a significant effect on our mood, as well as the status of our nervous system (6).
Sleep and hormones
When our sympathetic nervous system is activated, we are in ‘fight or flight’ or “hyperarousal” mode, and as such, cortisol (commonly known as the stress hormone, although we need it for various functions in the body) levels are typically high (7). This can prevent our parasympathetic nervous system from activating, which is responsible for helping us feel calm and relaxed. The parasympathetic nervous system is sometimes described as putting the ‘brakes’ on the sympathetic nervous system (8), preventing or slowing its activation, and allowing our body to enter the ‘rest and digest’ mode needed for sound sleep.
So, if we are experiencing high levels of brain activity, lots of stimulation or anxiety before bed, this can significantly impact our body’s ability to regulate and produce the hormones necessary for sleep. Research papers suggest that cortisol levels are higher in those experiencing insomnia (9), and others note that stress in particular inhibits slow-wave sleep (10) which is thought to be the most restorative form of sleep (11).
How can aromatherapy help to promote restful sleep?
There are a number of approaches to promoting restful sleep, with tips for creating a bedtime routine, reserving the bedroom for rest, exercising and finding other ways to de-stress (12).
Whilst aromatherapy is not a cure for serious sleep disorders such as insomnia, it can play a part in the wider picture of developing healthy ‘sleep hygiene’ (13). Since aromatherapy taps directly into the nervous system and can therefore cause the production or reduction of hormones in the brain and rest of the body, it is a useful tool in our arsenal for helping to create the right internal environment in the body which can allow sleep to come.
Aromatherapy in the context of sleep has a strong focus on reducing stress, promoting a calm, positive mood, and gently allowing the nervous system to re-regulate. This decreases the activity of the sympathetic nervous system, and allows the parasympathetic nervous system to naturally activate as the hormonal ‘barriers’ such as cortisol are allowed to decrease. It also focuses on creating a positive environment to allow the client to reframe their approach to sleep and relaxation.
How to harness aromatic effects for healthy sleep
Creating mood-aroma associations
Throughout our lives, we might have developed positive emotional associations with some aromas, and not with others. This phenomenon is due to the link with smell and our limbic system. The good news is that we can harness this link to our advantage, creating a “smell-mood memory” (14), establishing (or reinforcing) positive associations between aroma and mood that help us feel rested and ready for sleep.
For example, if a client comes to see me for help addressing insomnia or broken sleep, over the course of our treatments, I will co-create a blend of essential oils with them, using oils which already have a strong, positive and calming emotional association for them, or are new, but that they find calming. Then, over time, they begin to associate with a calm, restful time and environment – their monthly massage treatment.
My favourite essential oils for treating sleep disorders are those that work to calm the nervous system whilst also relaxing the muscles. By regulating our breathing, slowing our heart rate and releasing tension from muscles, we can ‘tell’ our brain that it’s time to rest, and literally trigger the activation of our parasympathetic nervous system (15). Inhalation, as well as topical application of essential oils, can be synergistic since inhalation is the most effective way to use aromatherapy for psychotherapeutic effect (16).
Below, you will find some information and recipes for aromatherapy blends to support you the get a good night’s sleep.
Therapeutic touch to calm the body
Massage itself is also a brilliant way to prepare the body for rest. Moderate pressure massage can generate a response from the parasympathetic nervous system (17), and therefore support the work of the aromatic oils which are applied to the body topically as part of a blend in a base oil, and then absorbed into the bloodstream, and inhaled by the client as they receive the massage treatment.
Creating a sleep blend of calming essential and carrier oils and applying it to your neck, shoulders and arms 30 minutes before sleep as part of a wider wind-down ritual is soothing for the nervous system on both levels.
Suggested blend for pre-sleep massage or bath oil (2% blend)
Ingredients:
10ml carrier oil e.g. sunflower oil (Helianthus annuus)
10 drops (total) of ant-spasmodic, anti-inflammatory, anxiolytic and nervine essential oils, to include any of the following:
German Chamomile Matricaria recutita (anti-inflammatory, nervine, sedative)
Roman Chamomile Chamaemelum nobile (anti-inflammatory, nervine, sedative)
Lavender Lavandula angustifolia (anti-inflammatory, analgesic, sedative, relaxant, hypotensive)
Juniper Juniperus communis (antispasmodic, analgesic)
Mandarin (Citrus reticulata (antidepressant, antispasmodic, sedative for central nervous system, relaxant)
Marjoram Origanum majorana. (relaxant, hypotensive oil, musculoskeletal antispasmodic)
Method:
Stir well to combine, and apply to the affected area using gentle massage, preferably on warm skin. This is particularly effective post-shower or bath.
Inhalation to soothe the mind
Perhaps the simplest and most effective way for generating an impact on our mood and emotions, inhalation is my preferred method of application for regulating sleep. I have found that for myself and my clients, using a diffuser or aromatherapy inhaler 30-60 minutes before sleep whilst maintaining a dimly-lit room for the same amount of time can help to create a contextual association between “down time”, the aroma, and feeling calm. By reinforcing this routine daily, you can help to cement an ‘odour response’ (18) and with time may find that sleep is improved.
Suggested Inhaler sleep blend
Using a diffuser, fill with water to the maximum fill line and add up to ten drops of the following essential oils. Diffuse for 30-60 minutes before sleep, in the bedroom.
Tarragon* Artemisia dracunculus (antispasmodic, hypnotic, neuromuscular tonic)
Bergamot Citrus bergamia (calming, antispasmodic)
Clary sage* Salvia sclarea (Calming, sedative, tonic)
Cypress Cupressus sempervirens (antispasmodic, balances sympathetic nervous system)
Geranium Pelargonium graveolens (anxiolytic, antispasmodic, ant-inflammatory)
Jasmine Jasminum officinale (sedative, calming, antispasmodic)
*Caution: avoid in pregnancy
Sleep ointment recipe (makes 1 ~60ml pot at a ~2% dilution)
Ingredients:
8g Beeswax (or soy wax)
50ml Carrier oil, e.g. herbal infused St John’s Wort (Hypericum perforatum) oil, or sweet almond (Prunus dulcis) oil
30 drops total essential oil from the following list:
Marjoram Origanum majorana – works to calm the nervous system whilst simultaneously relaxing muscle tissue
Grapefruit Citrus paradisii – a “cooling, cleansing” (19) oil that clears the mind and helps ease feelings of frustration and tension.
Valerian Valeriana officinalis – a sedative essential oil that helps relax the body and mind, and relieve stress
Vetiver Vetiveria zizanoides – sedative, grounding, and calming
Orange Petitgrain Citrus arurantium amara (fol). – uplifting without being stimulating, antispasmodic and calming. Particularly useful for nervous exhaustion.
Method:
Use a bain-marie on a low heat to melt the carrier oils and wax together. Stir until completely melted and combined.
Take off the heat. Allow to cool to 50-60 degrees C.
Add up to 57 drops of essential oils, from those listed above.
Stir well to combine, pour into a 60ml sterilised tin and allow to cool.
When solid, the balm is ready to use. Use within 6 months.
Apply topically to the neck, shoulders and arms 30 minutes before bed, massaging gently.
The wider picture of sleep
These recipes and suggestions are designed by a clinical aromatherapist to help support you to integrate aromatherapy into your pre-sleep ritual. Whilst aromatherapy has been shown by studies to improve sleep quality (20) these blends are not designed to cure insomnia or other disorders, and are to be used as part of a holistic approach to promoting healthy sleep which might include addressing areas such as food, exercise, levels of stimulation, reducing stress and establishing a regular sleep routine.
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1.Martin, I. (2007). Aromatherapy for Massage Practitioners (1st ed.). Lippincott Williams & Wilkins.
2. Martin, I. (2007). Aromatherapy for Massage Practitioners (1st ed.). Lippincott Williams & Wilkins.
3. Walsh, C. (2020, February 27). How scent, emotion, and memory are intertwined – and exploited. Harvard Gazette. https://news.harvard.edu/gazette/story/2020/02/how-scent-emotion-and-memory-are-intertwined-and-exploited/#:~:text=Smells%20are%20handled%20by%20the,related%20to%20emotion%20and%20memory.
4. Ramachandran, V. S., & Blakeslee, S. (1998). Phantoms in the brain: Probing the mysteries of the human mind. William Morrow.
5. Lobmaier, J. S., Fischbacher, U., Wirthmüller, U., & Knoch, D. (2018, September 12). The scent of attractiveness: Levels of reproductive hormones explain individual differences in women’s body odour. Proceedings of the Royal Society B: Biological Sciences. Retrieved December 1, 2022, from https://royalsocietypublishing.org/doi/10.1098/rspb.2018.1520
6. Harvard Health Publishing, Harvard Medical School. (2020, July 6). Understanding the stress response. Harvard Health. Retrieved December 1, 2022, from https://www.health.harvard.edu/staying-healthy/understanding-the-stress-response
7. American Psychological Association. (n.d.). Stress effects on the body. American Psychological Association. Retrieved December 1, 2022, from https://www.apa.org/topics/stress/body#:~:text=When%20the%20body%20is%20stressed%2C%20the%20SNS%20contributes%20to%20what,adrenalin%20(epinephrine)%20and%20cortisol.
8. Harvard Health Publishing, Harvard Medical School. (2020, July 6). Understanding the stress response. Harvard Health. Retrieved December 1, 2022, from https://www.health.harvard.edu/staying-healthy/understanding-the-stress-response
9. Roehr, T., & Roth, T. (2019, April 25). Hyperarousal in insomnia: Pre-sleep and diurnal cortisol levels in response to chronic zolpidem treatment. Sleep Medicine. Retrieved December 1, 2022, from https://www.sciencedirect.com/science/article/abs/pii/S138994571930125X
10. Kim, E.-J., & Dimsdale, J. E. (2007). The effect of psychosocial stress on sleep: A review of polysomnographic evidence. Behavioral Sleep Medicine, 5(4), 256–278. https://doi.org/10.1080/15402000701557383
11. Dijk, D.-J. (2009, April 15). Regulation and functional correlates of slow wave sleep. Journal of clinical sleep medicine : JCSM : official publication of the American Academy of Sleep Medicine. Retrieved December 1, 2022, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2824213/
12. Harvard Health Publishing, Harvard Medical School. (2021, September 30). 8 secrets to a good night’s sleep. Harvard Health. Retrieved December 1, 2022, from https://www.health.harvard.edu/newsletter_article/8-secrets-to-a-good-nights-sleep
13. Sleep Foundation. (2022, September 29). Sleep hygiene. Sleep Foundation. Retrieved December 1, 2022, from https://www.sleepfoundation.org/sleep-hygiene
14. Martin, I. (2007). Aromatherapy for Massage Practitioners (1st ed.). Lippincott Williams & Wilkins.
15. André, C. (2019, January 15). Proper breathing brings better health. Scientific American. Retrieved December 1, 2022, from https://www.scientificamerican.com/article/proper-breathing-brings-better-health/
16. Mojay, G. Aromatherapy for healing the spirit. London: Gaia. 2005, p 15.
17. Diego, M. A., & Field, T. (2009). Moderate pressure massage elicits a parasympathetic nervous system response. International Journal of Neuroscience, 119(5), 630–638. https://doi.org/10.1080/00207450802329605
18. Herz, R. S. (2005, January 1). Odor-associative Learning and Emotion: Effects on Perception and Behavior. Academic.oup.com. Retrieved December 1, 2022, from https://academic.oup.com/chemse/article/30/suppl_1/i250/270391
19. Mojay, G. Aromatherapy for healing the spirit. London: Gaia. 2005, pp 80.
20. Ko, L.-W., Su, C.-H., Yang, M.-H., Liu, S.-Y., & Su, T.-P. (2021, January 13). A pilot study on essential oil aroma stimulation for enhancing slow-wave EEG in Sleeping brain. Nature News. Retrieved December 1, 2022, from https://www.nature.com/articles/s41598-020-80171-x#:~:text=found%20that%20inhaling%20lavender%20aroma,whole%20brain%20during%20waking%20times.es here
