We usually think of sight and hearing as our main senses. But what we smell has the strongest impact on our emotions. The olfactory receptors in our brain connect directly to the limbic system, where emotions begin.
That may be why essential oils — the distilled essence of various plants and flowers — are so potent.
There are over 90 types of essential oils, all with unique impacts on the body and mind. And they are extremely concentrated. For example, it’s estimated that it takes roughly 220 pounds of lavender flowers to produce a single pound of lavender oil!
People use essential oils for all kinds of things. Some essential oils boost energy, while others relieve pain, kill germs, reduce stress and anxiety or soothe the skin.
One of my favorite applications for essential oils is to prepare my bedroom before I sleep – in order to get beautiful and restorative Zzzs.
It seems like everyone’s sleep is a little off-kilter these days, and a lot of people’s internal rhythms could use some TLC.
So without further ado, here are 2 essential oils to help you catch some better Zzs and sleep like a baby!
1) Lavender Oil (Lavandula angustifolia)
Lavender oil not only helps you fall asleep. Studies have shown that it can also improve the quality of your sleep.
Even for people with insomnia, this heaven-sent aromatherapy oil can increase the amount of deep, slow-wave slumber that a person gets.
Lavender oil has the added benefits of relieving anxiety, stress and depression – all of which are related to sleeping difficulties.
Physiologically, lavender oil also lowers your blood pressure and heart rate, which in turn relaxes you.
Wonderful stuff.
2) Bergamot Oil (Citrus bergamia)
Bergamot is a citrus fruit that grows in the tropics and in the warmer climates of Europe. It’s a hybrid of bitter orange and lemon, according to the genetic researchers.
Bergamot essential oil is a fantastic calming agent, lowering heart rate and blood pressure – and reducing anxiety. Many people say it puts them right to sleep. I know it does that for me when I need it to.
One word of caution: You must use essential oils correctly. Do not swallow distilled essential oils. If you do, you may actually get sick. Also, some oils ought to be avoided around animals and children under a certain age.
We recommend using bergaptene-free or furocoumarin-free bergamot that is not phototoxic, meaning it does not irritate skin when exposed to the sun.
Here are some of the most popular – and correct – ways to use essential oils:
- Use an oil diffuser. An oil diffuser is a device that disperses the molecules of an essential oil into the air of a room. There are different types of electronic oil diffusers out there that use different types of technology, but they all work pretty well. You can also create your own oil diffuser of sorts if you want to be informal. Just put half a cup of water and four or five drops of oil into a spray bottle, shake it around a little, and off you go.
- Inhale it from the bottle. Simple and straightforward. And you’ll know immediately if it’s too overpowering!
- Apply it to your body. Use moderation if you do this – just a drop or two here and there. Do not slather! Most people will place drops on their wrists or neck or behind their ears – traditional pressure points. Best to dilute in a carrier oil like Sweet Almond or Avocado oil and not apply directly to the skin.
- Use it in the bathtub! Ooh, this is luxurious. Put a couple drops into your bathwater and then settle in for a nice, loooong soak. You will mellow out blissfully. Still use a carrier oil or add a little Castile soap!
- Put a drop or three on your pillow. This is my personal favorite. Put the EO-side down and sleep well!
- Spray on an eye pillow. I love this one too. Dilute in a small amount of water and even smaller amount of carrier oil. Place in a spray bottle, then put the EO-side up (not directly over your eyes).
When you start experimenting with essential oils, remember to pay close attention to how they make you feel in your body and mind. Scents are subtle and complex. Your experience of an essential oil will be personal and unique to you.
For some with sensitive skin, it is best to test by diluting the essential oils in a carrier oil base then applying to the inside of the forearm. If there is any redness or irritation, better to avoid.
If you use them correctly, essential oils should not harm you or give you side effects.
They are natural and safe, strong but gentle.
And the ones I have recommended will help you sleep!
Stay curious,
Nick Polizzi
Host of Proven: Healing Breakthroughs Backed By Science
& Founder of The Sacred Science
How do i purchase these two oils? And what is the cost especially for Lavender Oil?
I personally have found Kunzea to work more effectively for me, I just recently started using it and I can sleep most of the night now. Lavender actually keeps me awake.
Love the info, Nick!
This is a great backup plan if and when I ever have trouble sleeping.
I’d probably go for the bathtub method.
—Nicholas
Thank you for all the info as always!
I actually know a lot about essential oils and used them in Switzerland over 35 years ago already. I now have Doterra oils which are very pure. A lot of them you can use internally. I take Bergamot internally in a capsule for muscle cramps and joint health. Lavender can also taken internally in a capsule for high blood pressure. I can only talk about Doterra oils taken internally as I do not know about any other essential oils.
Hi Sonja,
Thanks for connecting!
Great thought about Essential Oils, or volatile odiferous oils. There are many misconceptions and a lot of misinformation on this topic.
In the US, grading of essential oils is not standardized, so terms like “therapeutic grade” or “food grade” are simply marketing used by certain companies. The term GRAS is used for essential oils that are approved by the FDA to be used as flavoring (or fragrance). Many will use terms like “food grade” for this FDA approval. This is misleading in many ways, EOs that are used in foods are in amounts so small they cannot be accurately measured with common household devices. As EOs used in food preservation are highly concentrated they may cause damage even when used as directed. Some EOs, no matter how small the dose, ought to never be taken internally!
https://www.accessdata.fda.gov/scripts/cdrh/cfdocs/cfcfr/CFRSearch.cfm?fr=182.20
This is a trademark on a term used often in EO circles. Note how their EOs are internationally classified under this trademark:
https://trademarks.justia.com/776/83/cptg-certified-pure-therapeutic-77683687.html
If an EO is marketed for internal use – again, not in line with traditional aromatherapy – it must bear all the nutritional facts you’d see on a food label. GRAS specifically does not apply EOs used as medicines. GRAS status does not mean an essential oil is safe to ingest, nor does it suggest the FDA has approved internal consumption of EOs for medicine.
There was a statement by Gary Young, founder of Young Living, saying ‘don’t apply essential oils to mucus membranes.’ Guess where you have mucous membranes, your mouth and stomach!
If you have any questions, I encourage you to review the work of Robert Tisserand, author of “Essential Oil Safety: A Guide for Health Care Professionals.” If you are suggesting to your loved ones to ingest essential oils, it may be best to peruse independent, peer-reviewed, no financially-tied, no conflicts of interest research on the subject.
Hi there !!
First off, I love the information and your life’s work! I love and appreciate the information you share !
Regarding the essential oils … a comment you made was never to ingest oils but this is not true at all. In fact, if one cannot ingest oils (like oregano, lavender and/or bergamot) it is HIGHLY likely bc the oil is not pure and has additives …. for example, doTERRA oils those 3 can be ingested as the oils are pure.
Anyhow, I wanted to share this . I hope your fourth was fun!
Kind regards,
Sula
Hi Sula,
Thanks for connecting!
Great thought about Essential Oils, or volatile odiferous oils. There are many misconceptions and a lot of misinformation on this topic.
In the US, grading of essential oils is not standardized, so terms like “therapeutic grade” or “food grade” are simply marketing used by certain companies. The term GRAS is used for essential oils that are approved by the FDA to be used as flavoring (or fragrance). Many will use terms like “food grade” for this FDA approval. This is misleading in many ways, EOs that are used in foods are in amounts so small they cannot be accurately measured with common household devices. As EOs used in food preservation are highly concentrated they may cause damage even when used as directed. Some EOs, no matter how small the dose, ought to never be taken internally!
https://www.accessdata.fda.gov/scripts/cdrh/cfdocs/cfcfr/CFRSearch.cfm?fr=182.20
This is a trademark on a term used often in EO circles. Note how their EOs are internationally classified under this trademark:
https://trademarks.justia.com/776/83/cptg-certified-pure-therapeutic-77683687.html
If an EO is marketed for internal use – again, not in line with traditional aromatherapy – it must bear all the nutritional facts you’d see on a food label. GRAS specifically does not apply EOs used as medicines. GRAS status does not mean an essential oil is safe to ingest, nor does it suggest the FDA has approved internal consumption of EOs for medicine.
There was a statement by Gary Young, founder of Young Living, saying ‘don’t apply essential oils to mucus membranes.’ Guess where you have mucous membranes, your mouth and stomach!
If you have any questions, I encourage you to review the work of Robert Tisserand, author of “Essential Oil Safety: A Guide for Health Care Professionals.” If you are suggesting to your loved ones to ingest essential oils, it may be best to peruse independent, peer-reviewed, no financially-tied, no conflicts of interest research on the subject.
There are over 90 types of essential oils, all with unique impacts on the body and mind. And they are extremely concentrated. For example, it’s estimated that it takes roughly 220 pounds of lavender flowers to produce a single pound of lavender oil!……
that is why i do not use them… not so ecological just a luxury product……and not only they are too strong for the liver…. otherwise i enjoy your news letters
peace
Thanks Nick i’m loving all this information you keep giving us … so glad I found you .. I work with people so will find so much of this useful to pass on x