Essential Oils and Better Sleep

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Essential Oils and Better Sleep

Essential oils for sleepHow did you sleep last night?

More than one-third of Americans are sleep-deprived, meaning millions of groggy people are struggling to pull themselves out of bed every day.

Regularly skimping on deep rest can lead to high blood pressure, obesity, and other metabolic diseases.

Daytime fatigue can also be potentially hazardous, especially when driving drowsy. Caffeinated drinks (hellooooo coffee) are immediate stimulates, but it’s important to remember that they’re only brief quick-fixes for the more serious problem of sleep deprivation.

Unfortunately, regularly getting a full night of restful sleep is a lot easier said than done.


Essential oils and a good night’s rest.

Essential Oils and Better SleepPlant Therapy offers a variety of synergy blends and single oils to fit your needs.

  • Relax Synergy: A great way to promote a peaceful, tranquil state of mind and wind down after a stressful day.
  • Sleep Aid Synergy: Specially designed by our Certified Aromatherapists to help calm your mind and body into relaxation before going to bed.
  • KidSafe Nighty Night Synergy: Promotes a calming and peaceful atmosphere to help safely lull your little ones — and you! — into a deep and restful snooze.
  • Lavender, Mandarin, Vetiver, and Rose Absolute: All known for their relaxing and balancing properties, making them perfect additions to your bedtime routine.

Remember, everyone body is a little different; what helps you fall and stay asleep may be different than someone else. So don’t be afraid to try different essential oils to learn what works best for you.

Other all-natural ways to improve your sleep:

Essential Oils and Better SleepIf you’re serious about getting more quality snooze time, try these suggestions:

  • Get daily exercise! Just do it! People who work out regularly sleep better and longer than those who don’t. Set aside time in your day to get your heart rate up, join a HIIT program, or sign up for yoga.
  • Limit screen time. TVs. Computers. Phones. Tablets. They all stimulate the brain, making it harder to sleep the closer to bedtime you use them. The light from electronics promotes wakefulness and inhibits the release of your body’s sleep-inducing hormone melatonin.
  • Assess your sleep space. Is your bedroom always a mess? Is it too cold or too warm? Does your mattress cause you to wake up with a sore back? The environment you snooze in seriously impacts your ability to snooze well. Look around your room and see where you can make improvements.
  • Eat or drink lightly before bed. Eating too much food before going to bed can overload your digestive system, affecting how well you are able to sleep. Try to finish eating at least one hour before you head off to bed.

Don’t let sleeplessness control your life! Regularly getting a full night of restful slumber is one of the best things you can do for your body and mind.

Making small adjustments to your evening routine can make huge positive changes for your sleep routine.

We want to hear from you! What are your tips and tricks for getting a good night’s rest? Share in the comments below. Maybe something you share will help someone else — after all, we at Plant Therapy are here to support one another on our journey!

References: (1)


113 thoughts on “Essential Oils and Better Sleep”

  • After I learned that our gut produce over 90% of our serotonin, I’ve been increasing my total fiber content to a minimum of 25 g per day. I try to focus on fiber from fruits and vegetables because whole grains are problematic for me. Since doing that, I find that I can fall asleep without my usual sleep aids. I’m still working on sleep quality using EOs, but it’s only been a month. Just saying that taking care to feed our good gut bacteria might influence our sleep issues. And reducing things that hurt our good gut bacteria might also help. Take care and God bless!

  • Good post. A good night sleep regulates blood pressure, keeps our immune system healthy, helps in muscle recovery and performs various functions that keep our body going. So, sleep shouldn’t be compromised. Steam baths and aroma therapy help immensely to improve the quality of sleep by lowering stress levels.

  • electronic devices emit blue light to inhibit melatonin production in out pituitary glands so cover the screen with a piece of transparent orange paper. blue light will turn into orange light which when detected by receptors in our skin stimulates melatonin production .

  • Something I’ve started doing is using one of my sleep blends mixed into PT Olive Oil lotion. Since I put lotion on my hands before bed, having the sleep scent in it is an added benefit.

  • Relax has definitely helped quiet my mind causing me to get a better nights sleep. It worked for me better that Lavender alone

  • Nighty Night is probably my favorite synergy..if I HAD to pick one! My kids love it just as much as I do and it helps all of us fall asleep and stay asleep.

  • Sweet Dreams Synergy really helped to calm and relax my children before bed. The smell was beautiful and sometimes lavender can give them crazy dreams so this is a great option to help calm things down.

    1. So glad you like our Sweet Dreams Synergy; I use it for my kiddos, too. And me, too 🙂 It has a beautiful aroma!

  • After sleepless nights all week, I shut the bedroom door to keep the cats out and diffused lavender, vetiver and bergamot on 30 second intervals. I fell asleep easily, stayed asleep all night and actually got a solid 8 hours of good sleep. I will be doing this again!

    1. That’s wonderful, Lynn! So glad that worked well for you and you were able to get some good sleep. Thank you for sharing 🙂

  • I noticed you aren’t currently carrying valerian root. Are you currently out of stock or are you discontinuing?

  • I diffuse lavender in my bedroom and go to bed about 20 minutes early and read to hopefully get me sleepy! Though I won’t lie, I suck at sleeping lol I’m always searching for natural alternatives (so some of the one’s I’ve seen on here I’ll be trying! ), but I do have to break down and take sleeping medicine more than I’d like to!

  • Such good advice! I frequently use lavender topically & in the diffuser to help calm down for sleep. I just purchased the Relax synergy and am excited to try it when it comes!

  • I’ve been using my chamomile hydrosol as a linen spray and diffusing lavender, cedarwood, and patchouli for 30-60 minutes before bedtime for the last 2 nights with amazing results! I usually have such racing thoughts and difficulty relaxing, just focusing on the book I’m reading, etc, and this has helped so much! I also have vetiver, frank, marjoram, bergamot, mandarin, clary sage and sandalwood ready to try when I want to switch it up!

  • I have a master blend of Fragonia, Ho Wood, Lavender CO2, and Cedarwood that I diffuse before bedtime. Smells so good and knocks us out! Hope you start carrying Lavender CO2 again soon!

  • I was jet-lagged last week from traveling to the US from Asia. Diffusing lavender and vetiver at night has helped a lot. I am constantly amazed at the power of EO!

  • Sleep avoids me like the plague. I use a CPAP so difussing is not really and option at night. I made rollers of Sleep Aid, Sweet Slumber and a blend with Vetiver, Lavender and Frank. Also just got nighty night cream and made a pillow spray that my husband named Moon Mist. I rotate them and I think they are helping, I just have to keep a log of which one I use so I can figure out the best ones.

    1. I use a bi-pap, I roll a piece of toilet paper and clip it with a hair pin, put two or three drops of the oil I want on it and then place it directly behind but not touching the air intake of the cpap machine. passive diffusion.

  • My kids beg me to put “the smelly stuff” in their diffusers. My 8 year olds favorite scent is Calming the Child but he swears by Sweet Slumber helping him sleep great all night long.

  • Thank you for the post! I love using the Relax synergy blend in the diffuser or create my own blend of Lavender, Eucalyptus, and Clary Sage to help me to wind down from my day and get a good night’s sleep.

  • Personally I’m not sure if I’m one of those people that lavender helps relax or perk up. At some point I remember reading something saying that for sleep/relaxation less is better, because too much can be stimulating. When I reduced the number of lavender drops in my diffuser I did seem to notice a difference, but I still haven’t found the sweet spot.

  • Thanks for this posting! As a mama in her third trimester, sleep is sooo important and if my toddler doesn’t get good rest… Great to have these kinds of options!

  • Sweet Slumber is a new favorite for me and my kids. I also love combining lavender with either ho wood or cedarwood texas. I like playing around with different combinations, so I’m not set on one specific sleep blend yet. I start up my diffuser long before I’m ready for bed so that when I walk into my bedroom, the smell immediately relaxes me and I just love being in there. I have trouble settling my mind down, so I always read before bed. I’m a night owl who also loves sleep when I can get it!

  • Some of my favorites for sleep are Ho wood, vetiver, nighty night, frankincense and myrrh. I use to wake up throughout the night and I’ve finally gotten the right blends together to help me get the rest I need! I’m happier, the kids are happier and it makes for a much better day indeed!

  • I am still hunting for my perfect sleep blend. It has to have orange. Now has a sleep blend that worked for me but I would rather buy PT so I may have to create my own.

    1. You might like to try this blend that I absolutely love to help me fall asleep and stay asleep – equal drops of Ho Wood, Sweet Orange and Rhododendron. (If you don’t have rhododendron, you could use Ylang Ylang, Jasmine, Rose or Neroli. 🙂

  • I use lavender and cedarwood essential oils to help me get to sleep! They do such wonders. It’s gotten to where I can’t get to sleep without them!

  • We love using Nighy Night. I started to diffuse it for my toddler and baby. I noticed a huge sleep difference in their sleep. They are able to fall asleep quickly and stay asleep. I also like to put a little on their feet (with a carrier oil) before bed. It’s definjtely one of our favorite oils. Another one of my favorites is lavender oil! I love the smell of it and how it instantly relaxes me!

  • We switch it up between Nighty Night, Sweet Dreams, and then single oils such as vetiver, ho wood, Amyris and Bergamot. These oils always help my kids go right to sleep

  • I know essential oils affect people differently, so I wanted to share two that work for our family. My thirteen year old son asks nightly for cedar wood EO. Not only does he genuinely enjoy the scent, but it helps him fall asleep. I truly adore the scent of orange EO and it instantly makes me groggy and ready for bed. A little orange EO in a warm bath at bedtime, and I cannot keep my eyes open. These two oils have been wonderful sleepytime routines in our house.

    1. Glad you found things that work for you and your family! It’s amazing how versatile oils can be. ☺️

  • I love PT lavender. Such a lovely yet complex scent .. I feel so at ease with a whiff of it. I made a blend with PT clary sage and lavender and Cedarwood in aloe vera gel. i apply it all over before I go to sleep and I sleep soundly now..

    Oh and I also learned not to exercise at night!

  • I’ve struggled with sleep issues my whole life – not only do I have chronic anxiety, I have a genetic sleep disorder (DSPD). I’ve tried every remedy in the book – meditation, yoga, lemon balm and chamomile tea, melatonin (and dozens of other sleep-inducing supplements), Valerian in several forms, light therapy, and many others – not to mention prescription medications. For me, the best thing has been rosewater infused water and diffusing the right blends of oils: for me, Jasmine and Lavender Fine are the best. Not only do they help me fall asleep, they help me feel truly relaxed, which is very important. Certain prescriptions would knock me out, but I would wake up with a massive headache feeling more fatigued than I did the night before. Strangely enough, lemon or grapefruit and lavender also seem to do the trick (albeit not as effectively). I also indulge in a modest self-care ritual before bed that involves applying aromatherapeutic lotions and my Balance or Loving Compassion roll-ons. Aromatherapy and topical application of essential oils has probably been the most effective and side-effect-free remedy I have tried so far!

    1. I am so happy you’ve found rituals and things that work for you! Jasmine and Lavender Fine sounds like a delightful combination.

    2. I have anxiety and depression and have a difficult time getting to sleep, and staying asleep. I diffuse oils at night by by bed, and love lemon and peppermint and grapefruit (not necessarily together). As soon as I get the lavender I’ve ordered, I will try a lavender combination to try to help me sleep. Hopefully it will help. Love Plant Therapy so much!! Thank you for everything you do!

  • My main problem is staying asleep. Lately have been spraying lavender on my pillow and intermittently diffusing Sleep Aid and for the past couple of nights has really been working well. Finally finding something that works has been so great.

  • I love Patchouli and Clary Sage at night. Its called Euphoric Sleep. I now change it up with Buddha Wood (won’t be without that), Amyris and Vetiver. Sometimes I’ll leave one out and add Lavender Flower CO2. I also only run my PT diffuser for 2 hrs and if I get up in the middle of the night, I’ll run it again for 2 hrs. I also have a linen spray that I made using Relax, Lavender and Cedarwood. My pillows and linens always smell amazing!

  • We love vetiver!!! Sweet slumber works great as well but the limiting screen time and exercise really does help and makes oils work better for us.

  • I sometimes have small flutter sensations in my calves so I have been adding some howood to my PT lavender lotion and rubbing on my calves. It helps with the sensation as well as I feel like I sleep better too, I also make sure to dilute properly in the lotion….thanks

  • Lavender and Roman Chamomile are my favorites to blend for a good nights sleep. I also use it right before bed to help calm down and relax my children. It smells amazing and works very well.

  • For me, diluting 2-3 drops of lavender helps me sleep through the night – at some point I’ll definitely have to try out the Sleep Aid synergy blend. I loved seeing the other ways to improve sleep in addition to essential oils!

  • This is a great article! I appreciate all of this info because sleep is an issue for my son and I. I have been trying to use different blends for both of us but sometimes struggle to find something new, and he’s 10 so I’ve got to be safe. Nighty night is a favorite for both of us. Ty PT!

    1. Yes, I have. I use this when my granddaughter sleeps over. It’s a nice calming synergy.

  • I diffuse different mix most nights depending on my mood, but always has Roman Chamomile, Clary Sage, Lavender, Vetiver as the base.

  • I love adding Roman Chamomile to my diffuser at night. It works great for me, but I agree that changing it up every so often has also been beneficial.

  • Great article. I am eagerly awaiting Sweet Slumber, as well as Calming the Child – not only to be used for our littles! 🙂 Vetiver is on my “next to purchase” list after reading so many of the comments about it! 🙂

  • I mix different things with vetiver to go to sleep. If it’s a really bad day, I’ll use some lavender cream on my chest. I’m out until 3 minutes before my alarm goes off.

  • We have noticed that we can not sleep when it is too cold or too hot! To regulate the room temperature is so important for a constant good night sleep through the night. We are new to EOs. I have mixed Nighty Night with coconut oil and using it on the kids occasionally for us as well, for us we us also worry free love the sents. I will be trying to diffuse Nighty Night next and Just got Relax can’t wait to try it out.

  • Great blog post! My main sleep preventer is a racing mind. Thoughts just swirling through my head lol. I have started using Relax synergy in the bath and in the diffuser. Bring on the relaxation. So far Cedarwood Virginian has been the most effective at helping me to a deep sleep. It like this oil just goes perfectly with my chemistry or something. I adore the scent! As always, I find great information on your blog. TY

  • Great tips. Sleep hygiene is so important. I’m trying to get into a better routine for bedtime. Getting my diffuser ready and choosing which EOs to put in it is my favorite part of my nighttime routine. I recently discovered how much I love Peru Balsam in my sleep blends! It adds a deliciously soft, warm, vanilla like scent to any blend. It mixes especially well with citruses.

  • I really like Tranquil to unwind me. I also roll lavender on my pulse points before bed, and spray my Linen spray on my pillows.

    1. Vicki, Tranquil is such a wonderful way to unwind. It sounds like you have a very relaxing routine down! Thank you for sharing!

  • I’ve been using Nighty Night for quite a while. I just ordered Vetiver to switch it up a bit because I think we have gotten used to the Nighty night. I’m hoping i love the smell as much as we like the Nighty Night!

    1. Katie, I am excited that you are trying something new and ordered Vetiver! Vetiver is filled with therapeutic properties and is really great for calming the mind. It has a very strong earthy, smokey scent that is very, very different from Nighty Night’s aroma. Vetiver also has a thicker consistency than a lot of other oils, making it particularly perfect for a personal inhaler. We hope you enjoy it!

  • I made an inhaler with the “Valerian” essential oil. Whenever I wake up, I take a few sniffs and before I know it I’m back asleep! Doesn’t smell great, but it certainly works!

  • For me Sleep Aid really helps, along with a melatonin tablet just before bedtime and — key– NO caffeine during the day, even in the morning. I haven’t needed them for many months, but there are soothing audio tracks on the market, too, that help prompt sleep-promoting brainwave patterns.

    1. I’m sorry to hear that Matt! Hopefully some of the other suggestions we shared in our post can help you to get some much needed rest!

    2. I’m right there with you Matt! I’ve had chronic insomnia, even as a child…… I’m now on prescription meds for sleep , tried weaning off but I just can’t sleep! I think I’ve tried every suggestion in the book. I just don’t know what to do, I so badly want to get off adivan but just can’t seem to do it ….. can anyone help me please????? Thank You!

  • We are currently diffusing “Sweet Slumber” a few nights a week for my boys. I love the product description: Sweet Slumber was formulated for kids as another option for those unable to use Lavender. This blend uses essential oils that are calming, soothing, and sedating. A perfect combination to get your little ones ready for a good night of sleep. The scent is pleasant, gentle, and sure to help one snooze.

    We have tried “Nighty Night” in the past and love it too. However we are trying to stay away from Lavender, since it can trigger reproductive issues in males – and I live with 5 of them! 🙂 When PT introduced Sweet Slumber, I ordered it almost immediately and fell in love! It really does seem to help my little boys fall asleep more calmly – and they stay asleep all night! (I consider that a win-win!)

  • I use a mixture of the Grounded Foundation Synergy and the Sleep Aid synergy in a spray bottle with a little carrier oil, I spray bottom of feet, behind knees, massage it in, and sip a tissue sprayed with this into my pillow case. It really helps me stay asleep.

    1. great idea i will try this i use the roll on on my neck and under my nose before bed really helps to relax also i diffuse this in the evening to help wind down

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