Essential oils are powerful allies in the quest for a good night’s rest. Follow along with us as we find a peaceful and consistent bedtime routine, along with some diffuser recipes for sleep. Here are 15 Tips to Increase Sleep with Essential Oils.
If you’re reading this, then I can almost guarantee that you know someone that is affected by lack of sleep. If you or your children are not getting enough sleep, then you’re in good company. This CDC study shows that 1 out of 3 Americans are lacking adequate sleep. There are several reasons for this and we’d love to help you skip this statistic in your home.
15 Tips to Increase Sleep with Essential Oils:
1. Create a Consistent Bedtime Routine
You and your children can benefit from a routine where you do the same preparations every night before bed. This gives your body signals to prepare to wind down and start relaxing for bed.
It’s okay if you can’t follow the exact timing every single night. But when you are able to stick with it you’ll notice you and your little ones really responding to the familiar steps toward a good night’s rest.
2. Sleepy Space
Your home should be a safe haven where the whole family can get a good night’s rest. There are several little things that you can do that will make a huge difference in successful sleep.
3. Chill Out
Try lowering the temperature in your home as a beginning step for bedtime. This actually signals the body to prepare to rest. Even a few degrees can tell your body that we’re wrapping up the day and getting ready to snooze.
4. Unplug
Limit your screen time before bed. The harms of using electronics for reading or entertainment right before bed include taking longer to go to sleep, less restful sleep, and increased tiredness upon waking. It’s just not worth your rest. Turn of those devices!
5. Diffuse Essential Oils
Increase sleep with essential oils. Diffuse oils that encourage a good night’s rest. These are good choices for promoting healthy sleep:
- Cedarwood
- Lavender
- Marjoram
- Roman Chamomile
- Stress Away
- Valerian
- Vetiver
- White Angelica
Essential oils can help you relax, put aside the worries of the day, and calm your mind. Try one of our sleepy recipes below or make your own sleep combination!
6. Rest Your Weary Head
Spend some money on a comfortable pillow. Your pillow needs will vary based on if you’re a side sleeper, back sleeper, or one of those crazy tummy sleepers (we have several of these in our family!).
My husband and I both swear by these pillows. They really help align my head and make me feel rested in the morning. (Be prepared to love them and take them everywhere! We brought some of these on vacation because my husband just couldn’t sleep on the hotel pillows. True Story!)
These pillows are great for side sleepers, but they’d be way too firm for back sleepers. Only you know best what kind of pillow is right for you.
7. Use a Bedtime Spray on all your Linens
Make a batch of Good Night Bedtime Spray for the whole family and use it to spray the linens and pillows to set the right tone for bedtime. Some parents even spray this under the beds of their little ones to help make them brave against the things that go bump in the night.
It’s important to prepare your home, mind, and body for sleep. The next set of tips focus on getting your body ready for nighttime relaxation:
8. Soak Away
Taking a nice warm, relaxing lavender milk bath can be a valuable part of your bedtime routine. The milk will nourish your skin while you soak your cares away.
9. Splash Your Face
It’s not just hygienic, it’s scientific! Washing your face with cold water before bed can actually signal to your body a need to rest. It’s true.
Why not use that opportunity to beautify your face while you’re at it? Use our Foaming Face Wash to cleanse and beautify as you prepare for bed.
10. Just Breathe
This one sounds a little nutty, but my husband swears by it. Follow these simple steps to go to sleep faster and sleep well. Does this work for you?
11. Keep Your Tootsies Toasty
Wearing socks to bed can trick your body into sleeping better. So cover up your feet and maybe try a pair of these yummy, soft foxy socks for extra cuteness under the covers. (Don’t miss the Sleepy Feet recipe below!)
12. Sleepy Head
Your space is ready for sleep. Your body is ready for bedtime. Now focus your mind and thoughts on getting a good night’s rest. Well actually, don’t focus on anything at all.
13. Clear Your Mind
Sleep comes best to those who are able to blank out all their worried thoughts. Anxiety can keep you from fully relaxing. So take Elsa’s advice and just Let It Go!
14. Sleepy Songs
Lullabies aren’t just for babies. Music is proven to help people relax and drift off to sleep. Just pick something without lyrics that aren’t too exciting. This song is our family favorite from Beethoven. (I’m not sure how the musicians can even play this without snoring!)
15. White Noise
If music’s not your thing, then perhaps you should try a little white noise. My hubby always runs a fan and the vent in the bathroom to blank out all the neighborhood noises. When he was on the road all the time, we purchased a White Noise Machine that was perfect for zoning out sounds to prepare for sleep. Just make sure the white noise is not too loud, especially for babies.
Now that you have 15 tips to increase sleep with essential oils, be sure to check out the following Sleepytime Recipes…
New to essential oils? Learn more about how we use them and why you should use them as well.
Sweet Sleep Diffuser Recipe
- 3 drops Cedarwood Essential Oil
- 2 drops Lavender Essential Oil
- 2 drops Marjoram Essential Oil
Deep Sleep Diffuser Recipe
- 2 drops Valerian Essential Oil
- 3 drops Lavender Essential Oil
Off to Dreamland Diffuser Recipe
- 3 drops Bergamot Essential Oil
- 1 drop Vetiver Essential Oil
- 2 drops Patchouli Essential Oil
Sleepy Feet Rub Recipe
- 3 drops Stress Away Essential Oil
- 1 teaspoon carrier oil (find our recommendations here)
Directions
- Apply the essential oils and a carrier oil to the soles of your feet.
- Cover your feet with soft socks.
- Enjoy a peaceful night’s rest.
- Note: You can also add Vetiver and Roman Chamomile Essential Oils to this recipe with wonderful effects.
Sleep Massage Recipe
- 2 drops White Angelica Essential Oil
- 3 drops Lavender Essential Oil
- Carrier oil of your choice (click here to see which ones we love)
Directions
- Apply the White Angelica over your heart.
- Mix the Lavender with some carrier oil and apply it along your spine. Have your spouse do this for easy application.
- This should be applied during your bedtime routine after your bath.
- Breathe deeply and rest soundly!
Be sure you are effectively using your essential oil diffusers by checking out our free Comprehensive Diffuser Guide here!
Need another diffuser? Need a high-quality essential oil diffuser for under $20?? Click here.
Jill says
Love my diffuser and all these different sleep recipes are fantastic cuz I have horrible insomnia
Jenn says
I hope you can find some relief because not sleeping is awful. 🙂
Destini Ingoldsby says
the white nose is a great idea, I tried playing classical music and it works great. I also really like the idea of placing the essential oil blend for sleep in the tub. I’ll use that when my tub is finished!
Cheryl says
Valerian has been out of stock for a long time. Vetiver just came in my monthly box. Can I mix that with lavender?
Beth K says
Vetiver and Lavender would be GREAT!
Cheryl Thompson says
I would like some recipes for using JOJOBA oil as a carrier. Tks
Beth K says
I hope this helps – https://www.recipeswithessentialoils.com/jojoba-oil-benefits-recipes/
Maria says
Lovely blog post!