There are plenty of things that can keep us up at night: from pain to worries, from noises to powerful light. While the latter two sources are easier to contain, how is it possible to give up the thoughts that keep you up at night? How does one unwind the moment they lie down, and manage to fall asleep within minutes, while others toss and turn to exhaustion?
Today we’re going to go over 17 recipes that are based on aromatherapy practices, promising to push all the right buttons that will help you fall asleep. The recipes are created using essential oils that have long been research, and that look to relieve stress and anxiety, calm down the body, as well as increase melatonin production. And the best part of it is that, even if you feel they aren’t helping you fall asleep faster, you will still love the fragrances they leave behind. So, you win, no matter the outcome.
DIY Sleep Aid with 4 Essential Oils
Aromatherapy is a risk-free solution that you might want to attempt if you’re having problems falling asleep. This particular recipe is a combination of oils that promotes relaxation, has a calming effect, but can also aid in the production of melatonin, which is the hormone responsible with your sleepy mood.
Ingredients and Oils:
- 20 drops of lavender
- 20 drops of frankincense
- 20 drops of cedarwood
- 20 drops of bergamot
Directions:
To make this recipe, you will also need a diffuser and a small bottle with a lid that seals it shut. Put all the oil inside the bottle. Close the lid tightly, and then shake the bottle until all the oils have blended together.
To use the oils in your diffuser, add 10 drops of oil inside it, and add water as per the diffuser manufacturer’s instructions. Put the diffuser inside the bedroom and turn it on a few minutes before going to bed.
“Sweet Dreams” Blend
One of the best things about trying aromatherapy practices to get to sleep faster is the cost-effectiveness of the solution. Regardless of the essential oil that you choose, most of them are priced within the same range. Even if, for some reason, your body doesn’t respond to aromatherapy and put you to sleep, you will still enjoy amazing fragrances that make your house smell amazing.
Ingredients and Oils:
Directions:
To create this blend, simply add the aforementioned amounts of each of the three essential oils inside the diffuser. Turn the machine on before going to bed.
Anxiety-Induced Insomnia Blend
Another great thing about aromatherapy is that you can play with different essential oils and their scent, which could result in unique fragrances that you’ll fall in love with. Naturally, you can always follow online recommendations (like this one), but that shouldn’t stop you from experimenting with your own scent combinations.
Ingredients and Oils:
- 2 drops of Roman Chamomile
- 2 drops of Sweet Marjoram
- 2 drops of Lavender
- 10 ml of Carrier Oil
Directions:
There are two ways to enjoy the calming benefits of this combination of essential oils:
If you want to massage the mixture on your feet, blend the essential oils together with the carrier oil.
If you want to add the combination to your diffuser, simply add two drops of each essential oil, but omit the carrier oil. Turn on the diffuser a few minutes before going to bed.
“Peace And Tranquility” Blend
Fans of citrus-like scents will enjoy this bergamot-based blend that promises to aid with your insomnia. These oils are super-easy to find, and when put together, can create a natural sedative that can put you to sleep throughout the entire night, helping calm the nerves and reducing agitations and overthinking that might prevent your from resting properly.
Ingredients and Oils:
- 4 drops of bergamot
- 4 drops of frankincense
- 2 drops of vetiver
Directions:
Simply add these three essential oils into your aromatherapy diffuser, fill it with water as required by the manufacturer, and turn the diffuser on inside the bedroom before you go to bed.
Blend for Aching/Stiff/Tight Muscle-Induced Insomnia
For a very long time, lavender essential oil has been used as a natural mosquito repellant. As time passed and more research was conducted, it turned out that lavender is probably the king of all essential oil: the plant with the most aromatherapy benefits. That’s why, today, most of the blends that are perfect for sleep aromatherapy contain lavender oil. Here is one recipe example.
Ingredients and Oils:
- 1 drop of Rosemary
- 3 drops of Eucalyptus
- 2 drops of Lavender
- 10 ml Carrier Oil
Directions:
This particular essential oil blend also has two different ways of using it. For those that want to massage the mixture on their feet, they will have to mix the essential oils with the carrier oil. Alternatively, for using the blend with a diffuser, you won’t need the carrier oil. Just add the six drops of essential oils into the diffuser and you’re good to go.
“Mind and Body Calming” Essential Oil Blend for Sleep
Here is one more recipe for the books, this time one that looks to incorporate the relaxing benefits of Roman chamomile. As you know, chamomile is a medicinal plant that’s been part of traditional cures for a long time. Chamomile tea is often consumed for its relaxing properties, as it helps the body unwind and puts you in a sleepy state.
Ingredients and Oils:
- 5 drops of lavender
- 10 drops of Roman chamomile
- 5 drops of ylang-ylang
Directions:
For this blend, simply add the amounts of essential oils into the diffuser, and complete with the required amount of water.
Blend for Sleeping Pattern Regulation & Chronic Fatigue Symptoms
Having a circadian rhythm that’s a bit off can result in irregular sleeping patterns, which can affect the amount of rest that you get. A blend like this that helps you fall asleep in due time can make sure that you no longer feel the symptoms of chronic fatigue, regulating the times when you fall asleep and wake up each day, for better physical and mental health.
Ingredients and Oils:
- 3 drops of Lavender
- 3 drops of Roman Chamomile
- 3 drops of Sweet Orange
- 10 ml Carrier Oil
Directions:
If you want to massage this blend on your chest or feet, combine the oils with the carrier oil. Alternatively, you can ditch the carrier oil and just add the essential oils into your diffuser, and then add the required amount of water.
“Make Me Sleepy” Diffuser Recipe for Sleep
Sometimes, even at the end of a long and exhausting day, it’s very hard for us to fall asleep. While our bodies may feel tired, our minds are racing with 100 thoughts per minute, which makes it difficult to get into that pre-sleep state that’s appropriate for snoozing. The recipe below is made to help you fall asleep faster, but it can also be good for falling back to sleep if you somehow wake up in the middle of the night.
Ingredients and Oils:
- 10 drops of Roman chamomile
- 5 drops of clary sage
- 5 drops of bergamot
Directions:
Blend these 20 drops of oil together, and then add them to your aromatherapy diffuser. Follow the instructions manual to add the required amount of water inside the machine and turn it on before going to bed.
Sleep Blend #1
It is a well-known fact that essential oil can help induce a state of relaxation. This particular recipe is focused on the perfect balance between vetiver (with a rich aroma that helps ground emotions), marjoram (a spicy scent perfect for dealing with emotional stress), and lavender (great for relieving tension).
Ingredients and Oils:
- 2 drops of lavender
- 2 drops of vetiver
- 2 drops of marjoram
Directions:
Add these six drops of essential oils into your aromatherapy diffuser, add water as per the manufacturer’s instructions, then turn on the diffuser before going to bed.
“Sleep, Don’t Snore” Essential Oil Sleep Blend
Here is one more recipe for the books. It can help decongest your nose (or your partner’s), causing you to snore with less intensity. Thanks to oils such as eucalyptus, you can now open your nasal passages and allow air to flow properly, for a much more soothing night’s sleep.
Ingredients and Oils:
- 5 drops of lavender
- 5 drops of geranium
- 5 drops of marjoram
- 2 drops of cedarwood
- 2 drops of eucalyptus
- 1 drop of frankincense
Directions:
Combine all the oils together, add a few drops into your aromatherapy diffuser, add water as recommended, turn the diffuser on and enjoy your slumber.
Sleep Blend #2
We bring one more blend that’s designed to induce a state of sleep. It is based on three different ingredients: Roman chamomile (one of the most soothing and relaxing plants used in traditional medicine practices), bergamot (with its sweet and citrus scent, looking to reduce anxiety and lift the spirit), and frankincense (which is believed to boost the properties of other oils it’s combined with).
Ingredients and Oils:
- 3 drops of Roman chamomile
- 2 drops of bergamot
- 2 drops of frankincense
Directions:
Grab your diffuser, add water as required, add seven drops of essential oils inside, then turn on the diffuser and enjoy a decongested night’s sleep.
Night, Night Wonderland
Struggling with going to sleep is something that everyone experiences at least one during their lives. Whether it’s some sort of injury or worries that keep us up at night, sleep is a crucial part of being able to function properly the next day. With the blend below, you will be one step closer to inducing a state of bedroom tranquility, which can put you into the right mood for sleep.
Ingredients and Oils:
- 1 drop Patchouli
- 1 drop Lavender
- 1 drop Frankincense
- 1 drop Bergamot
Directions:
Put four drops in your diffuser, add water as instructed, and enjoy your news aromatherapy blend.
Essential Oil Rollerball Recipe for Sleep
If you don’t own an aromatherapy diffuser, there are others ways to benefit from essential oil as part of your new sleep therapy. Top make this rollerball recipe, you will need a few drops of common essential oils. You can apply the mixture in areas such as your wrists, the back of your neck, or the sole of your feet. It promises to reduce blood pressure, slow down the heart rate, as well as relieve anxiety.
Ingredients and Oils:
- 5 drops of lavender
- 4 drops of cedarwood
- 4 drops of frankincense
- 2 drops of vetiver
- Carrier oil
Directions:
Grab a dark glass rollerball bottle and place all the essential oils inside. Fill the remainder of the bottle with a carrier oil (fractionated coconut oil and sweet almond oil are two of the best options). Seal the container and shake to mix all the oils inside.
Out Like a Light
Are you a fan of a more woody scent? Here is a combination of essential oils that has a little something in here for everyone: citrus and floral scents that tingle the senses, with woody scents that promote a feeling of being right at home.
Ingredients and Oils:
- 1 drop of Cedarwood
- 1 drop of Chamomile
- 1 drop of Lavender
- 1 drop of Vetiver
- 1 drop of Bergamot
Directions:
Place the five drops of oils in the diffuser, add water as needed, and enjoy the scents that will put you to sleep.
Blend for Restless Leg Syndrome
Restless leg syndrome is a nervous system problem that causes people to want to move their legs when they’re in bed. Because it leads to an altered sleep quality, it is also considered a sleep disorder. With the recipe below, you can roll the mixture onto your legs using your hands or a roller bottle to prevent flare-ups and make sure that RLS won’t keep you up at night.
Ingredients and Oils:
- 75 drops lavender
- 45 drops marjoram
- 30 drops roman chamomile
- 30 drops bergamot
- 6 drops ylang-ylang
- 6 drops valerian
Directions:
Grab a 15 ml amber glass bottle and add all the essential oils inside. Swirl the bottle to mix all the oils together. Seal the bottle shut and sore it away from direct sunlight.
“Out-Like-A-Light” Blend for Sleep Time
No, this recipe is not identical to number 14, but it does have the same name because it also has the same effect: to put you to sleep faster. It’s simply two drops from two oils that are known to have relaxing properties. Furthermore, valerian root is often used as an ingredient in over-the-counter sleep aids, because it helps increase melatonin production. The more melatonin you have, the easier it will be for you to fall asleep.
Ingredients and Oils:
- 1 drop of valerian
- 1 drop of lavender
Directions:
Simply add two drops of oils into your aromatherapy diffuser, add the required amount of water and you’re good to go.
Peaceful
Those that love a more citrus-like scent are free to ditch bergamot in favor of a combination of lemon and orange essential oils. Cedarwood oil is here to balance out the fragrance, adding a woody tone that’s bound to relax your senses.
Ingredients and Oils:
- 4 drops lemon
- 3 drops orange
- 1 drop cedarwood
Directions:
Place all three essential oils in your diffuser, add water, and then turn it on before going to bed.
Bottom Line
While there are plenty of different sleep oil recipes for you to try, you’ll notice that the most efficient ones contain ingredients such as lavender or chamomile oil. If you want to create your own recipe, you should first research to see what the scientific evidence is of the benefits provided by each type of oil.
Have you ever tried making your own essential oil blend recipes for sleep? What was the combination you found rendered the best results?
The post 17 Amazing Essential Oil Recipes for Sleep appeared first on Better Mind Body Soul.
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