20 Amazing Essential Oil Diffuser Recipes For Sleep – Live Well Zone
If you are a regular reader of this blog, then you know that hormonal imbalance is one of the topics that I talk about… a lot!
And one of the things that tends to happen with hormonal imbalance is sleep interruption.
So, in today’s post, I am sharing some essential oil diffuser recipes for sleep that will help you turn things around.
The recipes below feature some of the usual suspects (like lavender and chamomile), as well as some you might not associate with sleep (like citrus oils).
WHAT ESSENTIAL OILS SHOULD I DIFFUSE TO SLEEP?
When it comes to essential oils for sleep and insomnia, there are lots To choose from.
We will not cover each and every one of them in this post.
However, here is an overview of the essential oils used in these sleep blends.
Incense
This calming and stabilizing oil reduces stress and anxiety, reduces pain and inflammation, and slows down racing thoughts that interrupt sleep.
Geranium
Geranium regulates hormones, mood, stress and pain… 4 factors that can significantly alter your sleep.
Cedar wood
This grounding oil has sedative effects that make it ideal for improving sleep quality and insomnia.
In addition, cedar wood reduces heart rate and blood pressure, both of which contribute to a better quality of sleep.
Lavender
Lavender not only increases the amount of deep sleep we get, but it also lowers blood pressure, heart rate, and skin temperature.
Colder temperatures and a lower heart rate trigger relaxation, making it easier to fall asleep and stay asleep.
vetiver
Vetiver not only helps with anxiety, but has also been shown to increase the quality of exhalation during sleep.
Good, slow exhalations calm the nervous system and therefore promote better sleep.
roman chamomile
Chamomile is a mild sedative that relaxes the muscles and calms the mind.
In fact, chamomile has been used historically to treat anxiety, nightmares, and other sleep-related problems.
neroli
Neroli oil is excellent for lowering blood pressure (inducing relaxation), calming feelings of sadness, and reducing restlessness.
In addition, neroli relaxes the muscles, which reduces tension in the body and eases the transition to sleep.
Jasmine
Jasmine is an antidepressant and sedative oil that has been shown to improve anxiety-related symptoms.
In fact, one study showed that inhaling jasmine oil for 5 minutes a day for 10 days improved anxiety-related insomnia.
Pink
Rose oil can relieve stress, anxiety, and depression.
The oil appears to work by decreasing stimulation of the sympathetic nervous system.
Sweet orange
Generally speaking, citrus oils like sweet orange are classified as energizing and uplifting.
Therefore, they may not be your first choice for sleeping.
But because they can improve your mood, they can take you from a state of worry and anxiety to a place of hope and calm.
And that means a more balanced state that helps to have a restful sleep.
Bergamot
This citrus oil acts on both the physiological and psychological aspects of sleep.
This means it regulates things like blood pressure and heart rate, while also reducing the volume of worry and racing thoughts.
Mandarin
Another citrus essential oil for sleep!
Mild Mandarin Oil has a mild sedative effect that promotes feelings of contentment and well-being.
Sage Clary
The main reason you would want to include sage in your essential oil diffuser recipes for sleep is that balances hormones
And specifically, estrogen and cortisol, both of which have a direct impact on sleep quality.
Since the adrenal glands produce cortisol and some estrogen (more estrogen as we age), sage can help with the side effects of adrenal exhaustion (which is a major cause of sleep problems).
sweet marjoram
Marjoram contains a variety of ingredients that have been shown to promote healthy sleep.
For example:
- linalyl acetate: calms our emotions
- Linalool: relaxes the body and regulates the cardiovascular system
- Monoterpenes: fight pain and inflammation
Patchouli
Patchouli can improve your mood, improve depression, and even relieve pain (which is a major cause of disrupted sleep for many).
ylang ylang
Research indicates that this sweet-smelling oil soothes the nervous system, which then leads to lower heart rate and blood pressure.
20 ESSENTIAL OIL DIFFUSER BLENDS FOR A RESIDENTIAL SLEEP
Sleep Blend #1
4 drops of lavender
1 drop of chamomile
Sleep Blend #2
2 drops of lavender
2 drops of ylang-ylang
2 drops of sweet orange
Sleep Blend #3
3 drops of sweet orange
3 drops of sage
1 drop of jasmine
Sleep Blend #4
3 drops of ylang-ylang
3 drops of geranium
Sleep Blend #5
4 drops of bergamot
1 drop of chamomile
Sleep Blend #6
3 drops of ylang-ylang
2 drops of bergamot
1 drop of vetiver
Sleep Blend #7
4 drops of tangerine
2 drops of chamomile
Sleep Blend #8
3 drops of tangerine
3 drops of bergamot
2 drops of sage
Sleep Blend #9
2 drops of jasmine
2 drops of bergamot
1 drop of incense
Sleep Blend #10
3 drops of incense
2 drops of geranium
1 drop of lavender
Sleep Blend #11
4 drops of sweet orange
2 drops of lavender
2 drops of cedar wood
Sleep Blend #12
4 drops of jasmine
3 drops of sweet orange
Sleep Blend #13
2 drops of lavender
2 drops of chamomile
2 drops of marjoram
Sleep Blend #14
4 drops of lavender
2 drops of incense
2 drops of sweet orange
Sleep Blend #15
3 drops of lavender
3 drops of cedar wood
Sleep Blend #16
3 drops of patchouli
3 drops of ylang-ylang
Sleep Blend #17
3 drops of patchouli
2 drops of incense
1 drop of sweet orange
Sleep Blend #18
3 drops of rose
1 drop of ylang-ylang
1 drop of geranium
Sleep Blend #19
4 drops of bergamot
2 drops of patchouli
2 drops of vetiver
Sleep Blend #20
3 drops of jasmine
2 drops of sweet orange
1 drop of rose
CAN YOU DIFFUSE ESSENTIAL OILS ALL NIGHT?
Although you might be tempted to use the diffuser while you sleep, it’s actually not a good idea.
The main reason is that essential oils, no matter how pure and well made, can irritate the nasal passages.
So you really don’t want to inhale them for several hours.
For sleep, the best thing to do is run your diffuser 45 minutes to an hour before bed.
To enhance the relaxing effects of the oils, you can even do a bit of stretching or meditation while the oils are diffused.
Then turn off your diffuser before getting into bed.
CONCLUSION
The right combination of essential oils can help regulate hormones and other vital signs that affect sleep.
So, give the oils and recipes in this post a try to see how they work for you.
And remember that each person reacts differently to each oil.
If an oil doesn’t work for you, don’t force it. Try another one and you will finally find the right one for you.
Do you have any questions or comments about essential oil diffuser recipes for sleep?
Feel free to leave your comments below!
Related Posts:
The best essential oils for stress relief and deep relaxation
How to make chamomile tea to sleep | The best and powerful recipe
5 essential oils for hormonal balance
Essential Oils For Menopause: 11 Best Oils For Relief And How To Use Them
