Can Aromatherapy Actually Improve Sleep?
The short answer: there is a meaningful body of research suggesting it can, particularly for lavender. A 2015 study published in the Journal of Alternative and Complementary Medicine found that lavender aromatherapy improved sleep quality in college students with self-reported sleep issues. Other studies have shown benefits for anxiety reduction, which in turn supports sleep onset.
That said, aromatherapy is best understood as a supportive tool rather than a clinical treatment. Used consistently as part of a pre sleep routine, it can help signal to your nervous system that it is time to wind down.
The Best Essential Oils for Sleep
- Lavender (Lavandula angustifolia): The most researched sleep oil. Its primary constituents linalool and linalyl acetate have demonstrated sedative and anxiolytic effects in multiple studies.
- Roman Chamomile (Anthemis nobilis): Gentle and deeply calming. Particularly effective for those whose sleep is disrupted by worry or restlessness.
- Vetiver (Vetiveria zizanioides): Earthy and grounding. Works well as a base note in sleep blends to add depth and longevity to the diffusion.
- Cedarwood (Cedrus atlantica): Contains cedrol, which has been studied for its sedative properties. Warm and woody a natural complement to lavender.
- Bergamot (Citrus bergamia): Despite being a citrus oil, bergamot has notable calming properties and is often used in sleep and stress blends.
Three Blends to Try
Classic Calm
4 drops lavender · 3 drops cedarwood · 2 drops roman chamomile
A foundational sleep blend. Floral, warm, and deeply relaxing. Begin here if you are new to sleep aromatherapy.
Deep Ground
3 drops vetiver · 3 drops cedarwood · 3 drops frankincense · 1 drop lavender
Earthy and meditative. Best for those who feel mentally busy at bedtime and need a more anchoring scent.
Gentle Ease
5 drops lavender · 3 drops bergamot · 2 drops roman chamomile
Lighter and more floral. A good choice if you find heavier earthy blends too intense.
How to Use These Blends Yourself, at Home
- Try a essential oil burner as a starting point, fill the top with water, add your home made blend & light a tee candle underneath.
- Begin diffusing 30–45 minutes before you intend to sleep.
- Keep a close eye on the water, when it starts evaporating, and the volume of water starts to disappear, it’s time to blow out the candle.
Self blending not for you? Let us do it for you, Explore the oil blends in our Scent Menu to build your sleep ritual. Not interested in an oil burner? Try our diffuser, In our the Wellbeing support kit.
A Few Cautions
Bergamot should be a furanocoumarin-free (FCF) variety if there is any chance of skin contact. Keep essential oils away from young children and pets, and always consult a qualified aromatherapist or healthcare professional if you have an existing health condition.
Love Laura x
