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Did you know that essential oils can help you to relax by regulating hormones, slowing down your pulse, lowering your blood pressure, and soothing your nerves? Yep, these trusty little liquids can decrease alertness and help you fall asleep in no time after breathing them in. Express.co.uk chatted to sleep expert Malik Karman from Eachnight.com to find out which 11 relaxing essential oils give you the best night’s sleep, and how essential oils improve the quality of your sleep in general.
Specific types of essential oils are aimed to help you sleep better by relaxing tense muscles and reducing feelings of stress and anxiety.
You may find it impossible to fall asleep when you’re stressed about work or social events, but essential oils can help you wind down and fall asleep.
You’ll feel the full effects if you apply the oil directly to the body on the hands, feet, chest, forehead or on the inside of your wrists.
Or, you can add a few drops to a diffuser, candle, mist or bathwater.
No matter what, make sure you read the instructions before you apply the oil and never apply to irritated skin.
Here are the top 11 oils to use when you’re struggling to sleep.
Lavender
Lavender oil is one of the most popular essential oils for sleep and relaxation.
According to Malik, lavender oil’s sedative effects, including a slower heartbeat and breathing rate, make it an excellent remedy for anxiety and mild insomnia.
He said: “One study found that inhaling lavender before bed increases slow-wave sleep, which is the phase of sleep in which your mind and body repairs and rebuilds itself.
“More time spent in slow-wave sleep may help you become better focused and able to recall information the following day.”
Roman Chamomile
Chamomile is a herb which is well known for promoting sleep and calming anxiety.
Malik pointed out: “While a cup of chamomile tea before bed is good, rubbing Roman chamomile oil on the inside of your wrist might be more effective.
“The skin absorbs chamomile through the skin and reaches the bloodstream faster than drinking tea.”
Bergamot
Bergamot oil comes from bergamot citrus fruits, so the smell is to die for.
Malik said: “Bergamot essential oil calms the nervous system when rubbed into the skin or inhaled through a diffuser.
“Bergamot can also lower blood pressure and slow your heart rate. Bergamot is an excellent way to reduce anxiety and help you sleep.”
Clary Sage
Clary sage is a natural sedative and can help you have one of the sweetest sleeps, according to Malik.
The sleep expert explained: “Diffusing the oil can calm your emotions and reduce stress, allowing you to relax before bed and fall asleep faster.
“Clary Sage is also known to reduce depression and anxiety.”
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Ylang-Ylang
Ylang-ylang oil – extracted from the ylang-ylang flower or fruit – alleviates stress by soothing the nervous system.
Malik said: “One study shows that inhaling ylang-ylang essential oil can lower blood pressure and heart rate.”
Sweet Marjoram
Sweet marjoram oil is used to treat colds and indigestion, but it may improve sleep quality, especially if you’re a shift worker.
Malik explained: “Research finds that sweet marjoram oil can improve sleep quality in nurses on night shifts.
“The oil can regulate your heart rate, relax your muscles, and soothe your emotions.”
Vanilla
Vanilla essential oil reduces restlessness, soothes nerves, and lowers your blood pressure, encouraging your body to fall asleep faster.
The sleep expert said: “Vanilla has a sweet, appealing scent, almost reminiscent of baked cookies.
Vanilla essential oil shouldn’t be confused with vanilla extract.
“Vanilla extract is made for baking purposes only. The same is true for vanilla-infused olive oil—use it for cooking, not for relaxation!”
Valerian
Valerian essential oil – extracted from the valerian root – is a natural remedy for sleep.
Malik said: “When inhaled, valerian essential oil slows down the nervous system and relaxes the muscles, which may help you fall asleep faster and improve your sleep quality.”
Jasmine
Inhaling jasmine essential oil can lead to decreased heart rate and slowed nerve activity, encouraging your body to relax into sleep.
The sleep expert said: “Jasmine oil also increases brain wave activity and positive emotions and can have an antidepressant effect.”
Rose and Geranium
Rose and geranium essential oils are extracted from their respective flower’s petals.
Malik explained: “Both have a gentle, floral scent that balances hormones and soothes headaches once inhaled.
“Diffusing rose or geranium essential oils can help ground you if you’re experiencing negative emotions, like anger or sadness.”
Frankincense
Frankincense can soothe your thoughts and slow down your breathing, reducing your heart rate and lowering your blood pressure.
Malik said: “Frankincense can also relieve stress. In a 2019 study, researchers applied a frankincense oil diluted with a carrier oil on several sleep-deprived rats.
“As a result, the rats’ stress levels decreased and improved sleep.”
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