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Having trouble falling asleep at night? You’re not alone. Many people use essential oils for sleep to create a calm, comfortable space that encourages rest. These plant-based extracts carry gentle scents that help the mind slow down and the body release tension.
Through aromatherapy, essential oils such as lavender, chamomile, and cedarwood may help the body naturally unwind, making it easier to fall asleep and stay that way. For anyone who feels restless before bed, learning how to use these simple sleep aids can turn nightly frustration into a steady sense of relaxation.
Essential oils are highly concentrated extracts taken from leaves, flowers, roots, or bark. In alternative and complementary medicine, they’re valued for supporting emotional balance and overall well-being. When used thoughtfully, these natural scents can influence both the body and mind by helping the autonomic nervous system move toward a more restful state.
Smell connects directly to memory and emotion. Certain aromas can quiet racing thoughts, reduce mental fatigue, and signal to the body that it’s time to wind down. Building scent into a consistent bedtime habit helps the brain associate those smells with rest.
When you use essential oils, molecules travel through the nose to the brain’s limbic system, which influences mood and how the body responds to tension. Scents like lavender essential oil, roman chamomile essential oil, and bergamot essential oil often:
Encourage relaxation and support steady blood pressure and heart rate
Help calm the mind and reduce nervous tension
Support the body’s natural rhythm that guides your sleep cycle
Including aromatherapy in your nightly routine can gently train your body to relax at a predictable time. Breathing in calming scents activates the parasympathetic nervous system, which slows breathing and eases the body after a long day. Over time, using the same essential oil blend can become a comforting ritual that signals your body and mind to prepare for rest.
Each oil has qualities that can help you unwind. Some encourage emotional calm, others ease physical tension, and a few simply create a quiet atmosphere that helps you drift off. Below are twelve of the best essential oils people commonly use to support a more restful sleep.
Lavender essential oil is one of the most researched natural options for supporting relaxation and better sleep. Evidence suggests that its aroma can ease anxiety, stabilize mood, and gently slow brain activity, which helps the body prepare for rest.
Clinical and experimental studies indicate that lavender influences the nervous system by acting as a mild sedative and anxiolytic, supporting more restful sleep when inhaled or used in lavender aromatherapy (Koulivand, Ghadiri, & Gorji, 2013)6.
Both Roman chamomile and German chamomile are valued for their light, calming scent and long history of traditional use. While people often turn to chamomile tea or essential oil to help the body unwind before bed, scientific evidence on its effect for insomnia remains limited.
According to the National Center for Complementary and Integrative Health (NCCIH, 2024), current research shows that chamomile may ease mild anxiety, but studies on its direct impact on sleep quality or sleep disorders are still insufficient8. Even so, many find that its gentle aroma helps promote a sense of relaxation, which can support a calmer nighttime routine.
Bergamot essential oil has been studied for its influence on mood and sleep quality. In a controlled trial, participants who used bergamot oil before bed and again in the morning reported feeling more refreshed and less tense. The study showed improvements in sleep length, morning wakefulness, and general relaxation compared to a placebo.
Using bergamot oil as part of an evening routine may help create a calmer mindset and make it easier to unwind before sleep (Wakui et al., 2023)11.
The natural, wood-like scent of cedarwood essential oil is often used to create a calm and centered atmosphere before rest. Laboratory studies have examined the oil’s composition and found that it contains antioxidant and antibacterial properties, which may help explain its purifying and grounding qualities.
Researchers also discovered that emulsified forms of cedarwood essential oil showed improved stability and stronger biological activity, suggesting potential broader applications in promoting a clean and balanced environment (Huang, Liu, Zhang, & Guan, 2021)5.
Clary sage essential oil is known for its pleasant herbal scent and is often used in aromatherapy to encourage relaxation and emotional balance. A pilot study analyzing the oil’s chemical makeup found that its main compounds, linalyl acetate and linalool, may contribute to its soothing effects. When inhaled, the oil was associated with a gentle decrease in pulse rate, particularly among women, suggesting that clary sage may help promote calm and support overall well-being in certain settings (Mitic, Zrnić, Wanner, & Stappen, 2020)7.
Vetiver essential oil has a rich, earthy scent often used to create a steady and grounded atmosphere. Research on how certain odorants affect sleep found that vetiver oil, when introduced during sleep, influenced breathing patterns without causing wakefulness or disturbance. The study observed that exposure to the scent briefly reduced inhalation and increased exhalation, showing that odor cues like vetiver can subtly affect respiration and may help maintain a calm, stable breathing rhythm during rest (Arzi et al., 2010)2.
Ylang ylang essential oil is appreciated for its sweet, floral fragrance that helps create a sense of calm and comfort. In a study examining its effects on the body after topical application, participants experienced lower blood pressure and higher skin temperature, along with self-reported feelings of greater calm and relaxation compared to a control group. These findings suggest that ylang ylang oil may help encourage a relaxed physical and emotional state when used as part of aromatherapy or evening routines (Hongratanaworakit & Buchbauer, 2006)4.
Sandalwood essential oil, extracted from the heartwood of mature sandalwood trees, is valued for its rich, woody scent and its traditional use in calming and meditative practices. Scientific studies have identified two key compounds, (Z)-α-santalol and (Z)-β-santalol, as the primary components responsible for both its distinctive fragrance and its biological activity. These natural compounds contribute to sandalwood oil’s relaxing qualities, helping create a tranquil atmosphere that supports focus and reflection.
Modern research continues to explore sustainable ways to produce these ingredients through microbial synthesis, underscoring the enduring importance of sandalwood oil in wellness and aromatherapy settings (Yan et al., 2024)12.
Valerian root (Valeriana officinalis L.) has a strong, earthy scent and is commonly used in complementary medicine to help calm the mind and support better rest. A systematic review and meta-analysis of 60 studies found that valerian may safely improve subjective sleep quality and ease feelings of restlessness when taken as a whole root or rhizome. Researchers noted that the variation in study results likely came from differences in extract quality, but overall, valerian showed potential as a gentle herbal aid for promoting relaxation and better sleep (Shinjyo, Waddell, & Green, 2020)10.
Frankincense essential oil is valued for its grounding aroma that helps create a sense of calm and mental clarity. Studies reviewing the therapeutic properties of frankincense identify several active compounds in its resin, including boswellic acids and terpenes, which contribute to its soothing and stabilizing qualities.
Extracts from Boswellia serrata (Indian frankincense) and Boswellia carterii (Somali or African frankincense) are the two main botanical sources of this oil. Both species produce the aromatic resin known as frankincense, though they grow in different regions and vary slightly in composition. Research suggests that these resins may help promote a relaxed state and support overall well-being, aligning with frankincense’s long-standing use for easing tension and encouraging focus before rest (Al-Yasiry & Kiczorowska, 2016)1.
Neroli essential oil, extracted from orange blossoms, is known for its light floral scent and its ability to create a peaceful atmosphere. Research has shown that neroli oil aromatherapy can help ease emotional tension in stressful situations.
In a randomized controlled trial involving women in labor, those who inhaled neroli oil reported lower levels of perceived discomfort and emotional strain compared to those who did not receive aromatherapy. These findings suggest that neroli oil may help calm the mind and support emotional well-being during periods of heightened stress, aligning with its use as a gentle aid for relaxation before rest (Scandurra et al., 2022)9.
Sweet marjoram (Origanum majorana L.) essential oil has long been used in traditional practices for its soothing and warming qualities. Its essential oil contains compounds such as terpenes, terpenols, and various flavonoids, which contribute to its mild calming and antispasmodic properties.
According to a review of its phytochemistry and biological activities, marjoram’s natural components are associated with gentle relaxation of the muscles and overall comfort, supporting its use as part of a nighttime routine to ease physical tension (Bina & Rahimi, 2016)3.
Certain oils stimulate alertness rather than calmness, which can interfere with rest.
Peppermint: Refreshing and energizing, best used during the day.
Rosemary: Known for sharpening focus, which may make it harder to wind down.
Lemon and other citrus oils: Uplifting aromas that can refresh the senses but aren’t ideal right before bed.
Choosing softer, low-intensity scents is the easiest way to prepare for a good night’s sleep.
How you use your oils matters. Simple changes to your environment can make your bedtime routine feel more intentional and restorative.
Diffusers: Add a few drops to water and let the mist fill your room.
Topical application: Mix your chosen oil with a carrier oil such as sweet almond oil or fractionated coconut oil, then apply to the wrists, temples, or feet.
Warm bath: Combine oils with bathwater to help ease tension and support relaxation.
Pillow spray: Mix water and essential oil in a spray bottle and lightly mist bedding.
Inhalation: Place a drop on a cotton ball and take slow breaths to calm your senses.
Always dilute before applying directly to skin.
Do a patch test to check for unwanted side effects.
Keep oils away from children, pets, and people with medical conditions unless advised by a healthcare provider.
Pregnant individuals and older adults should consult a professional before topical use.
Adding essential oils for sleep to your nightly routine is simple, but results vary from person to person. Knowing both the advantages and limitations helps set realistic expectations.
Naturally soothing and non-habit forming
Easy to integrate into an existing nightly routine
May help ease feelings of tension and uplift mood
Not a single solution for long-term sleep problems
Possible skin sensitivity in some users
Works best with steady, consistent use
Essential oils should not replace prescribed treatments, but they can work alongside healthy sleep routines. When used thoughtfully, they may help the body wind down at the end of the day. Think of them as supportive tools that help promote comfort, calm, and better sleep health, rather than a form of medical care.
Improving sleep quality often starts with small adjustments. Using essential oils for sleep, such as lavender, vetiver, or chamomile, can help signal the body that it’s time to relax. Start with one or two individual oils or an essential oil blend that feels right for you. Be consistent, pay attention to how you respond, and enjoy the process of building a bedtime habit that encourages restful sleep.
Sleep comes easier when your mind and body know it’s time to unwind. Mellodyn Sleep Easy supports a calm bedtime routine with ingredients that help you relax and maintain a steady sleep rhythm. Make your nights more restful and your mornings feel better.
Sleep well tonight. Start with Mellodyn Sleep Easy today.
What is the best essential oil for sleep?
Lavender essential oil is the most researched and widely trusted option for promoting relaxation and improving sleep quality.
Can I mix essential oils together for sleep?
Yes, blending lavender, chamomile, and cedarwood oil creates a balanced scent that helps the mind settle before bed.
Are essential oils safe to use every night?
They’re safe when diluted with a carrier oil and used moderately as part of a regular sleep routine.
How quickly do essential oils work for sleep?
Some people notice relaxation within minutes, while others need several nights of consistent use to experience deeper rest.
Can essential oils help with insomnia?
They may help ease tension and restlessness, making it easier to unwind and prepare for sleep naturally.
References
Al-Yasiry, A. R., & Kiczorowska, B. (2016). Frankincense--therapeutic properties. Postepy higieny i medycyny doswiadczalnej (Online), 70, 380–391. https://doi.org/10.5604/17322693.1200553
Arzi, A., Sela, L., Green, A., Givaty, G., Dagan, Y., & Sobel, N. (2010). The influence of odorants on respiratory patterns in sleep. Chemical senses, 35(1), 31–40. https://doi.org/10.1093/chemse/bjp079
Bina, F., & Rahimi, R. (2017). Sweet Marjoram: A Review of Ethnopharmacology, Phytochemistry, and Biological Activities. Journal of evidence-based complementary & alternative medicine, 22(1), 175–185. https://doi.org/10.1177/2156587216650793
Hongratanaworakit, T., & Buchbauer, G. (2006). Relaxing effect of ylang ylang oil on humans after transdermal absorption. Phytotherapy research : PTR, 20(9), 758–763. https://doi.org/10.1002/ptr.1950
Huang, K., Liu, R., Zhang, Y., & Guan, X. (2021). Characteristics of two cedarwood essential oil emulsions and their antioxidant and antibacterial activities. Food chemistry, 346, 128970. https://doi.org/10.1016/j.foodchem.2020.128970
Koulivand, P. H., Khaleghi Ghadiri, M., & Gorji, A. (2013). Lavender and the nervous system. Evidence-based complementary and alternative medicine : eCAM, 2013, 681304. https://doi.org/10.1155/2013/681304
Mitic, M., Zrnić, A., Wanner, J., & Stappen, I. (2020). Clary Sage Essential Oil and Its Effect on Human Mood and Pulse Rate: An in vivo Pilot Study. Planta medica, 86(15), 1125–1132. https://doi.org/10.1055/a-1211-6325
National Center for Complementary and Integrative Health. (2024, November). Chamomile. U.S. Department of Health and Human Services. https://www.nccih.nih.gov/health/chamomile
Scandurra, C., Mezzalira, S., Cutillo, S., Zapparella, R., Statti, G., Maldonato, N. M., Locci, M., & Bochicchio, V. (2022). The Effectiveness of Neroli Essential Oil in Relieving Anxiety and Perceived Pain in Women during Labor: A Randomized Controlled Trial. Healthcare (Basel, Switzerland), 102, 366. https://doi.org/10.3390/healthcare10020366
Shinjyo, N., Waddell, G., & Green, J. (2020). Valerian Root in Treating Sleep Problems and Associated Disorders-A Systematic Review and Meta-Analysis. Journal of evidence-based integrative medicine, 25, 2515690X20967323. https://doi.org/10.1177/2515690X20967323
Wakui, N., Togawa, C., Ichikawa, K., Matsuoka, R., Watanabe, M., Okami, A., Shirozu, S., Yamamura, M., & Machida, Y. (2023). Relieving psychological stress and improving sleep quality by bergamot essential oil use before bedtime and upon awakening: A randomized crossover trial. Complementary therapies in medicine, 77, 102976. https://doi.org/10.1016/j.ctim.2023.102976
Yan, X., David, S. D., Du, G., Li, W., Liang, D., Nie, S., Ge, M., Wang, C., Qiao, J., Li, Y., & Caiyin, Q. (2024). Biological Properties of Sandalwood Oil and Microbial Synthesis of Its Major Sesquiterpenoids. Biomolecules, 14(8), 971. https://doi.org/10.3390/biom14080971