In today's post, I'll share my favorite essential oil sleep recipes and tips. You'll learn how to create custom oil blends to promote sleep, the best ways to use the oils, and how to establish an evening routine that primes you for peaceful, uninterrupted sleep. With the right essential oils by your side, you can banish restless nights and finally get the rejuvenating sleep your mind and body craves.
To make things easy, I've added a link to each Healthy Tip image to take you right to the products for simple check out! Click through to get just what you need.
SLEEP SUPPORT DUO
As a long-time essential oil user and certified aromatherapist, I've found that certain essential oils can be incredibly beneficial for helping my clients relax their bodies, quiet thier minds, and set the stage for a deep, restful slumber.
This combo is a popular addition to many a night stand and one of my top recommendations. Grab your own set of Serenity Restful Complex and Copaiba Softgels and take one softgel each about twenty minutes before you turn in for the night. This magic combo won’t leave you feeling groggy in the morning. My favorite part? I sleep restfully without feeling like I can't hear my kids in the night if they need me. THEN I fall right back to sleep.
DIFFUSER BLEND - Happy Sleep
The star of this blend is (my favorite) Citrus Bloom! It smells like sunshine and is perfectly named the "Springtime Blend". It's okay to use it all through the year, though. Did you know it also comes as a roller? Yes!
Citrus Bloom is the perfect way to wrap up the day so you're still feeling energized yet calm. Studies show citrus essential oils can boost mood and reduce stress—ideal for transitioning from busy daytime activities to sleepy evenings.
- A 2012 study found that inhaling sweet orange essential oil reduced anxiety and improved mood in a group of pregnant women: https://www.ncbi.nlm.nih.gov/pubmed/22789792
- A 2015 study showed that diffusing a blend of grapefruit, lemon, lime, and orange essential oils increased feelings of refreshment and alertness while decreasing anxiety in office workers: https://www.ncbi.nlm.nih.gov/pubmed/26238613
- A 2014 study demonstrated that mandarin essential oil helped reduce stress and improve mood when inhaled by patients undergoing chemotherapy: https://www.ncbi.nlm.nih.gov/pubmed/25153889
- A review published in 2020 concluded that evidence indicates citrus essential oils can reduce stress, anxiety, and depression: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7158866/
The woodsy, comforting scent of Cedarwood essential oil is a perfect pairing for Citrus Bloom. Cedarwood has a warm, balsamic aroma that can relax a racing mind and soothe anxious thoughts. If you tend to feel stressed at night, Cedarwood is an excellent oil to keep you grounded.
Finally, a few drops of Vetiver oil completes this recipe. With its rich, earthy fragrance (I think it smells like dirt - shouldn't we all spend a little more time in soothing nature and dirt? heehee), Vetiver promotes deep relaxation in both body and mind. It’s particularly helpful for quieting sad or depressive thoughts in the evening. It also comes in a roller if you need a topical boost of support.
Together, this diffuser blend creates a perfectly balanced bedtime experience. You get the gentle lift of citrus and floral paired with the calming effects of wood and earth. Add this springy/earthy combination of oils to your bedroom diffuser 30-60 minutes before bedtime.
SLEEP DIY - Linen Spray
In addition to preparing our minds for sleep, we can also create a soothing sleep environment by preparing our pillows and sheets. A new favorite bedtime routine can include spritzing a calming linen spray on your bedding. The aroma will signal your body (through the amygdala) that it's time to unwind.
Mix up this easy DIY and keep it near your bed to make your new bedtime routine easy to stay on top of. What's in it? Read on!
Lavender cues your body it's time for rest. Studies have demonstrated lavender's ability to induce drowsiness, lower blood pressure and heart rate, and reduce anxiety. Plus, Bergamot adds a bright, yet calming floral-citrus note to the mix.
Sleep All Night Linen Spray
• 10 drops Lavender
• 10 drops Bergamot
• 10 drops Wild Orange
• 1/4 c. Witch Hazel
Add these essential oils to a 4 oz. glass spray bottle with witch hazel and top off with distilled water. Shake vigorously before each use to blend the ingredients. Mist over sheets, pillowcases, and bedding about 30 minutes before sleep. Spritz your room and bed when you take your softgels from Tip #1 (that I shared above) to reach relaxation from the inside out!
SLEEP TIPS DIY - Sweet Dreams Roller Blend
Traveling or sleeping in an unfamiliar environment can make it challenging to get a good night's rest. To help your body relax into sleep no matter where you are, I recommend making a portable roller bottle filled with soothing essential oils.
We've talked about each of these oils already, but it's worth noting that each are research-backed options for supporting your body!
Cedarwood:
- A 2015 study found cedarwood oil has sedative and sleep-enhancing properties: https://www.ncbi.nlm.nih.gov/pubmed/26234955
Vetiver:
- A 2017 systematic review concluded vetiver oil has anti-anxiety and sleep-promoting effects: https://www.ncbi.nlm.nih.gov/pubmed/28656252
Lavender:
- A 2016 meta-analysis found lavender can improve sleep quality: https://www.ncbi.nlm.nih.gov/pubmed/27719859
- A 2012 study showed lavender oil helped improved sleep for intensive care unit patients: https://www.ncbi.nlm.nih.gov/pubmed/22789792
Blend 7 drops each of Cedarwood, Vetiver, and Lavender, and top with Fractionated Coconut Oil in a 10ml roller bottle. Apply to the bottom of your feet and wrists before going to bed. Keep the Sweet Dreams Roller by your bedside or in your travel bag and reapply during the night if needed to help you fall back asleep.
Bonus Sleepy Diffuser Blends
If you've been with me for a while, you probably have a whole stash of oils kicking around. Did you know you can mix your oils in your partial or empty bottles to keep near your diffuser for easy diffuser refilling? Totally!
Just make sure you label each so you don't forget which blends you created. Use equal drop ratios or wing it as you like to mix up your blends. Read on to find even more sleepy time options for emotional benefits.
Did you know Patchouli can be a great oil to incorporate into PM diffuser blends? Its musky, grounding scent helps balance emotions.
Frankincense essential oil has been shown to ease anxiety and elevate mood, helping to instill a sense of peace and wellbeing. Plus, we can all use more support for all our cells!
Wild Orange can stimulate positive thinking and provide an uplifting sense of happiness.
Bergamot and many other citrus oils are what we call “mood adaptive” meaning they can suit the needs of your mood. They can be calming, grounding and soothing when paired with other calming oils like Lavender. They can also be uplifting, stimulating, and help with energy when paired with oils like Peppermint, Spearmint, or Rosemary.
Did you know Wild Orange is similar to Bergamot in that it's a “mood adaptive”? Banish those anxious thoughts!
The synergy of Wild Orange and Lavender eases emotional stress and inspires sweet dreams filled with positive emotions. AND they would make a great body spray for any time of day.
Cedarwood has a warm woody scent that is great for promoting restful sleep and helping with GABA (gamma-Aminobutyric acid) production.
Why does that matter? Low GABA levels are associated with insomnia and disrupted sleep. GABA is an inhibitory neurotransmitter that reduces brain activity and nervous system impulses. This calming effect helps induce sleepiness, lowers anxiety, and promotes deep, peaceful sleep.
When paired with Lavender you get a wonderful synergistic effect that is great in your nighttime diffuser!
I hope you've enjoyed learning more about how to support your body naturally at bedtime. Leave a comment below with your results! I'd love to hear about your successes and troubleshoot your woes :)
Want to learn even more about using essential oils for sleep? Hop over to my class and take each step one at a time. There is even a handy printable at the end with recipes from the class. My gift to you. So cozy up, get comfortable, and let's talk about essential oils for dreamy, restorative sleep!
