Essential oils for sleep
Good sleep starts with a routine
The Sleep Health Foundation's advice starts with habits: go to bed at the same time each night, give yourself a relaxing hour before bed, switch off screens one to two hours before, avoid caffeine in the afternoon and alcohol at night, and keep the bedroom cool, dark and quiet. Aroma works best as part of that routine.
Where aroma fits
Smell is the one sense wired directly to the brain's emotional and memory centres. That is why a scent can bring back a place or a feeling in an instant. A consistent aroma used at the same point each evening becomes part of the signal that the day is ending, in the same way a dimmed light or a warm bath does.
What the research shows
Lavender is the most studied aroma for sleep. Several small clinical trials have reported better self-rated sleep quality when participants inhaled lavender at night, and systematic reviews have drawn these together. The reviewers also note that most trials are small, short and differ widely in method, so the evidence is limited. Aroma is a pleasant part of a bedtime routine. Ongoing trouble sleeping needs a doctor.
Choosing a bedtime aroma
| Character | Springfields oils |
|---|---|
| Floral | French Lavender, Lavender Certified Organic, Roman Chamomile Organic 2.5% in Jojoba, Ylang Ylang Certified Organic |
| Woody | Cedarwood Certified Organic, Vetiver, Sandalwood Australian |
| Herbal | Marjoram, Clary Sage |
| Citrus | Mandarin |
Sweet Dreams is our bedtime blend: marjoram, sandalwood, Roman chamomile, lavender and rose geranium. Soft and warm, herbal at the top and woody underneath.
More in Calm & Sleep.
How to use at bedtime
| Method | How |
|---|---|
| Diffuser | 4–6 drops, started 30 minutes before bed. Switch it off, or use the timer, when you go to sleep |
| Pillow | 1 drop on a tissue tucked near the pillow, away from the eyes |
| Bath | 6 drops mixed with 6 drops of Essential Oil Dispersant, added to a warm bath an hour before bed |
| Massage | Sleepy Lavender Massage & Body Oil, ready to use |
Safety
- In a baby's or young child's room, use a diffuser only briefly and well before sleep, never overnight.
- Keep bottles out of reach, apart from medicines. If swallowed, call 13 11 26.
- Let pets leave the room. Cats are especially sensitive; see Essential oils and pets.
- Dilute before use on skin. See the dilution guidance.
- See your GP if trouble sleeping continues after you have tried good sleep habits, or if it affects how you feel during the day.