Updated: Aug 16, 2021
A simple guide to using pure essential oils
to improve your sleep
Why choose essential oils?
Research suggests that essential oils have a powerful effect on our nervous system, heart and respiratory rate, blood pressure and most noticeably our overall mood.
Why does this matter? Because if we are able to better understand the unique psychological and physiological effects of each essential oil, we can harness these qualities and select them based on how we would like to feel. This is why we love essential oils! They are easy-to-use, and an affordable way to improve your wellbeing and when it comes to sleep; they help us to slow down our busy minds, relieve stress and invite mindful relaxation.
Essential oils are a natural and easy way to improve your sleep quality.
Here are five of our favourite essential oils that you can easily incorporate into your bedtime routine, a DIY pillow mist recipe & a guide to creating your own mini sleep ritual.
- Soothing effect on the nervous system.
- Helps to reduce anxiety, slow heart rate and has a known sedative quality.
- Is believed to be one of the best essential oils to help relieve insomnia.
How to use: Diffuse by itself, drop directly onto pillow or dilute in a carrier oil and massage onto temple, wrists and neck.
Blends well with: Other anxiolytic essential oils such as ylang ylang, grounding patchouli (or atlas cedarwood), sweet orange, frankincense, bergamot & clary sage.
Easy Blend: lavender, sweet orange, patchouli, frankincense.
-- Anxiolytic & sedative action (improve sleep & relieve stress!)
- Helps to slow down breathing and heart rate
- Helps to relieve nervous tension
How to use: Ylang ylang has a euphoric and intensely sweet aroma, blend with other oils! Ylang ylang on its own is not for the faint hearted!
Blends well with: Just about everything... well almost! Try blending ylang ylang with bergamot, geranium, sweet orange, atlas cedarwood (another great oil for sleep!) and lavender of course.
Easy Blend: Geranium, ylang ylang, lavender, sweet orange.
- Chamomile's sweet, floral scent alleviates anxiety and helps to dispel stress
- Soothes irritability, agitation and overthinking
- Has a sedative, calming quality
How to use: Dilute in a carrier oil and massage onto temples. To soften this intensely floral aroma, blend with lavender.
Blends well with: Other oils useful for sleep such as sandalwood, sweet marjoram, frankincense or sweet orange.
Easy Blend: Chamomile, sweet orange, lavender, Australian sandalwood.
- Calming and meditative
- Helps to relax and revitalise the nervous system
- Relieves nervous tension and mental exhaustion
How to use: Beautiful in a diffuser on its own frankincense can be used while meditating or diffused as you are drifting of to sleep.
Blends well with: patchouli, sweet orange, lavender & ylang ylang (among many others!)
Easy Blend: Lavender, lime, frankincense.
- Soothing effect on the nervous system
- Is believed to be one of the best essential oils to help relieve insomnia
- Helps to soothe feelings of restlessness, underlying tension & stress
How to use: Best diffused within a blend or when diluted and rubbed onto the temples or neck.
Blends well with: So many others! Pachouli is one of those, MUST HAVE essential oils because if you do favour its woody, musk like aroma than you have stumbled upon your go-to base note!
Easy Blend: patchouli, lavender, ylang ylang, bergamot.
Mini Sleep Time Ritual
Use our suggestions to create your own mini ritual
1. Use a hot bath to encourage relaxation
Try using epsom salts and add one of the essential oil blends listed above or try one of our
2. Drink a cup of herbal tea
Induce sleep and encourage relaxation with herbs such as passionflower, lavender, rose, valerian, skullcap and chamomile or try our Artemis Tea Blend.
3. Create a sleepy time blend for your diffuser
Using the suggestions above, create your own blend. Start by using 3-4 essential oils with around 5 drops of each.
4. Create a relaxing temple balm
Using a 2.5% dilution (5 drops of essential oil with 10ml carrier oil), create your own relaxing temple balm. Try using a simple blend of lavender, ylang ylang and patchouli in coconut oil.
5. Mist your pillow
Using the recipe below, mist your pillow with a calming pillow mist (see our recipe below).
6. Get it out of your head!
Jot down any thoughts demanding your attention, get them out onto pen and paper!
7. Move mindfully & breathe deeply
Start by taking ten slow, deep breaths - paying close attention to how the body feels with each inhalation and exhalation. This soothes our nervous nervous system, preparing the body for sleep.
DIY Pillow Mist
- 50ml Spray Bottle
- Plastic measuring cup
- Clean, dry spoon
- 40 drops of essential oil solubiliser (we recommend using Perfect Potion's Solubiliser)
- 50mls of water (normal tap water is fine, demineralised water is better for reducing microbial growth)
- 4 drops of patchouli essential oil
- 5 drops of ylang ylang essential oil
- 6 drops of lavender essential oil
- 5 drops of sweet orange essential oil
- Measure out your ingredients
- Fill your spray bottle with 40mls of demineralised water
- Start by mixing your essential oil blend into your solubiliser in a small plastic measuring cup
- Using a clean spoon stir until fully incorporated
- Add 10mls of your demineralised water to your solution and mix well
- Pour your essential oil solution into your final container
- Put the lid on tightly and shake well
- Mist on your pillow each night and use for up to one week (why 1 week? This formula is preservative free)