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.
This 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 or soothe the skin.
That said, 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 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… and it certainly does that for me!
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. 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.
- 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 essential oil 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 essential oil 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.
If you use them correctly, essential oils shouldn’t give you any side effects. They are natural and safe, strong but gentle.
And the ones I’ve recommended above will help you sleep!
Stay curious,
Nick Polizzi
Host of Proven: Healing Breakthroughs Backed By Science
& Founder of The Sacred Science
242 Responses
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
Hello Sacred Science Team,
thanks for the information on the safe use of essential oils. (see “Sonja”)
There are differences in law in USA and European Countries. So it is good to know to get information before taking.
In Germany you can only get medicinal herbal and essential oils in the pharmacies (Apotheke). Then they are considered safe to take internally. That is the law here.
Yet – you can find herbal and essential oils, ready for intake, in organic food stores etc., and then they are declared as food.
Lavender, e. g., has great medicinal value in so many respects, that there is a complete book about it: heart, digestion, … . Yet most people know only about the sleep.
Important with the use of lavender is the quality of the product (as always). It must be of certified organic growth, it should be the real plant Lavandula Angustofolia, not Lavendin! And if used medicinally it should have 65% and higher.
(The University Hospital in Hamburg uses Lavandula Angustofolia as an antibacteria and antiviral. They use an oil that has 89%. This can be bought on the farmers’ market!) So much to laws 😉 )
As the ancients said: it is the dosage that makes the difference between medicine and poison. So be careful and be happy. 🙂
You should never use undiluted essential oil on your skin or just splash in your bath water. Always mix with carrier oil and follow dilution chart provided by the essential oil provider. For bath, mix the essential oil with epson salt and some carrier oil. A littl goes a long way. There are EO companies that provide a lot of good information on proper use of essential oils.
I love receiving tour newsletter and watching your podcasts. Below is my new email address. Thanks
Please, please be careful when using essential oils. Consult a Certified Aromatherapist with questions on the safe and effective use. Just because a MLM rep pushes uses such as neat (undiluted), or internal, doesn’t mean it is advisable or even safe for you. Just because it is natural, doesn’t mean it can’t possibly harm you. In the course of studying for my own aromatherapy certification, I have seen cases of severe reactions in people who used oils neat or internally. Even using oils in bathwater without a dispersing agent is not safe. Oil and water don’t mix, and those few drops of peppermint will easily find their way into a particularly sensitive mucous membrane at full strength, and you won’t enjoy the resulting pain and burning it causes. Just educate yourself, get the facts, and question where you get your information from. Robert Tisserand is considered the father of western aromatherapy practice, and is the primary source of safe and effective uses.
Hi Nick I trust you well. I am good thank you. I have both the oils and tonight I am going to try it and see how quick I fall asleep. Thank you thank you thank you God bless.
Hope these help you rest deeply and soundly!
Actually I really dislike the scent of lavender so don’t find it even remotely relaxing. Smell is a very relative personal experience, and like those silly books professing to tell you what your dreams mean, generalizations aren’t very helpful. I agree scents can have powerful positive effects, but only you can determine which they are. My mom thought coffee was nasty and smelled like skunk… to me it’s ambrosia!
Great feedback. Yes, medicine is personal to the unique individual seeking support! We always recommend individualizing your options and simply provide general resources for all to explore.
“ For example, it’s estimated that it takes roughly 220 pounds of lavender flowers to produce a single pound of lavender oil!”
This is cause for concern. This is very similar to the thinking that brought us heroin and cocaine(not to mention the industries and chain of sorrows that follow all of that) Concentrate it, package it, put it on the streets.
You can make a lavender tincture with much less plant material and experience similar effects.
Excellent feedback, thanks for commenting!
We are growing a modest garden with various herbs, vegetables and plants. After reading the enormous amount of lavender to make a concentration of Lavender oil, what would you recommend to do in order to make the most of the plants and it’s use as you described? Can we work with a minimum of plants to begin to benefit from the oils or do we need to increase our 4’ area 10 fold, or more?
Love the article
Jennifer Dreaper
Great question. Essential oil medicine is quite specific. And these volatile oils are one aspect of the entire herbal ally. If seeking to make your own essential oils, it can be an intensive and expensive process. You’d need to create a distillation method. You can harvest not only the essential oils, but also the hydrosols. The remaining plant material could be infused or decocted or tinctured (in water, honey, vinegar, alcohol, et cetera) for a milder preparation, or added to compost.
Hi
Nick
That’s for all the information!
How can I purchase these oils?
There are many sources online to explore. Also, many health food stores and local apothecaries carry these oils, even local producers can be found. Find brands that align with your values – sourcing, sustainability, distillation methods, et cetera.
I was a little concerned that you didn’t mention mixing essential oils with carrier oils. I would never apply an essential oil without diluting it with a good carrier oil. I was told that using essential oils can be too strong if used by itself.
We totally mention the use of carrier oils in this article 🙂
I am a distributor of Young Living essential oils and oils changed my life. My favorite is Lavender, Frankincense is also good for relaxing.
Great feedback!
What kind of oils do use?
Lavender is one of the best oils we use for this application. Though feel free to go to a health food store or apothecary and smell every essential oil you can – we all respond differently to substances. So find one that is soothing and relaxing to you.
Thank you SO much for the zzz’s essential oils with carrier oils idea for insomniacs ! I’m going to use both and see which gives me a deep sleep, especially since there’s a wedding to attend sometime soon.
I want to be wide awake and have that refreshed look !
Hope these remedies help you and get you ready for the event!
Question: Can those of us who own pets safely use essential oils?
There is nothing subtle about Lavandula angustifolia! I react very strongly adversely to this odor. I get violently ill and vomit within a minute or two of smelling it. I leave it out of blends or substitute with Bergamot Mint.
Well your very brief discussion about oils and sleep is brief. I take it you are not a Registered Aromatherapist? As you skimmed over the important pieces. Like how it works on your CNS to allow that relaxation to occur.
Also when using essential oils in the bath you do not just drop them into the water that is huge waste of the oils. Water and oil do not mix you must have the oils up to 10 drops in a cup of sea salts or bath salts mix them together prior to letting them dissolve in the water. If you just drop them in what will happen is you will smell the oil but its physical benefit in the water will be lost as the oil will sit on top of the water and not get dispersed into your skin and therefore the most effective benefit is lost.
A lot of oils sold in stores have alcohol and other ingredients mixed. Use only pure essential oil form organic sourced farms. I use Sacred Scents Aromatherapy. Certified organic, Mantra-infused pure essential oil
How do I sign up for emails from Sacred Science? I was a former subscriber but have a new email address. I can’t seem to update me information.
Please help
Thank you
I love to smell the lavender blossoms through a porous bag whenever I wake up in the middle of the night. I put the small bags right near so I can reach out and put them up close to breathe in their potent smell.
It is so soothing I usually fall right back to sleep.
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