Evie Summers
Lavender oil is a popular natural sleep aid that has been used for centuries. It is renowned for its calming and soothing properties, helping to reduce anxiety and promote better sleep. The oil can be used in several ways to help you sleep, including diffusion, topical application, and adding it to your bath. It is also safe to apply directly to the skin, although it should not be ingested or applied to broken skin. When choosing a lavender oil, opt for a high-quality, pure oil like CORE & PURE Lavender Essential Oil, and always do a patch test before using it for the first time.
| Characteristics | Values |
|---|---|
| Method of application | Diffusion, pillow mist, room spray, massage, bath, inhalation, skincare, tissue or cotton ball |
| Amount to use | 2-3 drops on temples or soles of feet, 15-20 drops in a spray bottle, 2-3 drops per tablespoon of carrier oil |
| Type of lavender oil | Lavandula Angustifolia |
| Benefits | Calming, anti-inflammatory, antibacterial, reduction of agitation, restlessness, and aggression |
| Safety | Do not ingest, avoid contact with eyes and broken skin, keep away from pets and infants |
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What You'll Learn
Pillow spray
Firstly, combine around 15-20 drops of lavender oil with water and isopropanol alcohol in your spray bottle. Shake the bottle well. If you don't have isopropanol alcohol, you can simply dilute a few drops of lavender oil in water. Be careful not to use too much oil, as this can stain your pillowcases.
Once your pillow spray is ready, spritz your pillow and bedding before bedtime. The soothing scent of lavender will help you relax and prepare your body and mind for sleep.
Lavender oil has been used to aid sleep for centuries and has been proven effective in improving sleep quality. It contains potent chemical components such as linalool, linalyl acetate, and camphor, which act as anxiety relievers and sedatives. These components interact with the brain and nervous system to reduce agitation, restlessness, and aggression.
When using lavender oil, it's important to note that it can cause allergic reactions or other negative side effects. Be sure to keep your oils away from pets and infants, and always consult a doctor if you are pregnant or breastfeeding.
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Diffuser
Ultrasonic diffusers work by breaking down the molecules of the oil into smaller molecules through ultrasonic movements from a small plate at the bottom of the diffuser. The smaller the molecules, the easier it is for the aroma to move with the cool mist and diffuse into the air. If your diffuser has an intermittent function, it will diffuse in shorter bursts but will last longer, supporting you throughout the night without overwhelming your senses. You can also set your diffuser to run for an hour before bedtime, leaving your room infused with the scent of lavender.
Electric mist diffusers, on the other hand, do not use heat, so they do not destroy any part of the oil. A timer is a useful feature to have on your diffuser as it gives you peace of mind that the diffuser will not be running all night.
To use lavender oil with your diffuser, simply add a couple of drops of the oil to the diffuser about an hour before bedtime. You can also try blends that include lavender essential oil and other calming scents such as spikenard, clary sage, vetiver, Roman chamomile, and sweet orange.
Diffusion is considered one of the quickest and easiest ways to experience the full effects of aromatherapy. It is also a safe way to use essential oils, as the oil cannot penetrate the skin quickly and often evaporates.
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Massage oil
Lavender oil is a popular natural remedy for sleep troubles, and its therapeutic benefits can help combat insomnia, stress, and anxiety. The calming scent of lavender oil is known to promote relaxation and restful sleep.
Lavender oil can be used as a massage oil to help you sleep better. Here are some ways to use it:
Homemade Lavender Massage Oil
Create your own massage oil by adding a few drops of lavender oil to a carrier oil such as jojoba, sweet almond, or coconut oil. You can gently massage this mixture onto your temples, neck, and wrists. The carrier oil helps to dilute the lavender oil and prevent any skin irritation.
Foot Massage
Applying lavender oil to the soles of your feet is another effective way to promote sleep. Mix 2-3 drops of lavender oil with 1 tablespoon of carrier oil. After washing and drying your feet, gently massage the mixture onto your feet, focusing on the pressure points. Put on a pair of socks to protect your sheets and enhance absorption.
Benefits of Lavender Massage Oil
Lavender oil is rapidly absorbed through the skin, making it a quick and effective way to experience its benefits. The massage itself can also help improve blood circulation and enhance relaxation. The scent of lavender oil stimulates the olfactory system, targeting areas of the brain that control mood, heart rate, and blood pressure. This helps to slow down your mind and body, promoting better sleep.
It is important to note that while lavender oil is generally safe for topical use, it should not be ingested or applied to broken skin. If you are pregnant or breastfeeding, it is recommended to consult a doctor before using lavender oil.
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Bath oil
Lavender oil is a proven, gentle way to fall into a relaxing sleep. It has been used to aid sleep for centuries and has been the subject of numerous studies that have proven its effectiveness.
One way to use lavender oil to promote better sleep is by adding it to your bath. You can create your own luxurious bath oil by adding a few drops of lavender oil to a carrier oil such as jojoba, sweet almond, or coconut oil. You can also add some Epsom salts to the mixture for a truly relaxing bath.
Lavender bath oil is especially beneficial for infants and new mothers. A study found that when infants were bathed in lavender bath oil, they spent more time in deep sleep, cried less, and were more relaxed. Their mothers also benefited, smiling more and experiencing reduced stress.
If you're looking for a convenient product that combines lavender oil with other sleep-promoting ingredients, Dr Teal's Soothe & Sleep Body and Bath Oil contains lavender and melatonin to help you unwind and prepare for a restful night.
When using lavender oil in the bath, it's important to remember that a little goes a long way. Start with a small amount and adjust as needed. Additionally, always exercise caution when entering or exiting the bathtub, as the oil can make the surface slippery.
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On the skin
Although most essential oils should not be applied directly to the skin due to their potency, there is a growing body of evidence that lavender essential oil is safe to use in this way. However, it should not be ingested, put in the eyes, or applied to broken skin. Pregnant or breastfeeding women should consult their doctor before using lavender oil on their skin.
One way to use lavender oil on the skin to promote sleep is to apply a few drops to the temples. Alternatively, you can put a drop of lavender oil on the palms and rub them together to release the aroma, then cup your palms and bring them towards your nose to inhale. This method is quick and easy, and the friction and heat created help to open the oil's aroma by breaking down its molecules.
Another option is to massage lavender oil into the feet, either on its own or mixed with a carrier oil such as jojoba. You can then put on a pair of socks or wait for the oil to absorb before getting into bed. This method is especially convenient when travelling. A body massage with lavender oil is another way to promote sleep, providing a more indulgent experience.
Lavender oil can also be applied to the skin via a patch. A study on the effects of inhaled lavender on sleep used a 3 cm adhesive patch with a skin barrier backing, allowing the oil to be inhaled but not absorbed. The patch contained 55 μl of lavender oil and was applied to the chest. The results showed that the group using the lavender patch and practising good sleep hygiene demonstrated better sleep quality at the post-intervention and two-week follow-up assessments.
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Frequently asked questions
There are several ways to use lavender oil to help you sleep. You can diffuse the oil in your room before going to bed, either using an electric mist diffuser or a more traditional oil burner. You can also apply it topically by mixing it with a carrier oil like coconut or almond oil and gently massaging it onto your temples, neck, and wrists. Alternatively, you can add a few drops of lavender oil directly to your temples or the soles of your feet.
Lavender oil contains chemical components such as linalool, linalyl acetate, and camphor that act as anxiety relievers and sedatives. These components interact with the brain and nervous system to reduce agitation, restlessness, and aggression, helping you relax and fall asleep.
There is no official dosage for lavender oil as it is not considered medicine. However, a little goes a long way, and you should avoid using too much to prevent staining. For pillow mists, use no more than 1ml of lavender oil per 120ml of water. When using a diffuser, a few drops are usually enough to fill the space with a calming aroma. For topical applications, dilute 2-3 drops of lavender oil with 1 tablespoon of carrier oil to prevent skin irritation.
