Aromatherapy for Sleep

Looking for ways to use aromatherapy to help you wind down at night? In this post, we share some favourite calming oils, a simple bedtime blend and a few sleep hygiene tips.

Essential oils and winding down

A good night’s sleep can feel hard to come by. Many people find that making aromatherapy part of their bedtime routine helps them relax and get ready for sleep. Our sense of smell is closely linked to the parts of the brain involved in emotion and memory, which is one reason a familiar, calming scent can help signal that it is time to wind down.

Calming oils people often choose

1. Lavender: one of the most popular oils for relaxing before bed.
2. Chamomile: soft and gentle, a traditional choice for winding down.
3. Bergamot: unlike most citrus oils, many people find it calming rather than energising.
4. Sandalwood: warm and woody, often used to help people feel settled.
5. Cedarwood: earthy and grounding, a nice addition to evening blends.

Sleep and neurological conditions

For many people living with neurological injuries and conditions, sleep can be particularly difficult. Common reasons include:

• Nerve pain: pain from nerve damage can make it hard to settle.
• Muscle spasms: involuntary movements can wake people during the night.
• Medication: some medicines can affect sleep.
• Worry and low mood: living with a long-term condition can take an emotional toll.

If sleep is a problem for you, talk to your GP or medical team, as there may be things they can help with.

Sleep hygiene basics

Sleep hygiene means the habits and surroundings that help you get the best sleep you can. Some simple places to start:

• A regular schedule: going to bed and getting up at similar times each day.
• A comfortable bedroom: dark, quiet and cool, with comfortable positioning and support.
• Fewer stimulants: less caffeine in the hours before bed.
• A calming routine: reading, a warm bath or gentle stretching before bed.

A simple bedtime blend

• 5 drops lavender essential oil
• 3 drops chamomile essential oil
• 2 drops bergamot essential oil
• 2 drops sandalwood essential oil
• 2 drops cedarwood essential oil
• 2 tablespoons carrier oil (such as sweet almond or jojoba oil)

Combine the essential oils in a small glass bottle, add the carrier oil and shake well.

How to use it: add a few drops to a diffuser before bed, apply a little to your wrists or the back of your neck, or add a few drops to a warm bath in the evening.

Building it into your routine

• Use a diffuser in your bedroom for the half hour before bed.
• Make the blend part of a regular evening routine, such as reading or a bath.
• Pair it with some slow breathing to help you relax.

Using essential oils safely

• Always dilute essential oils in a carrier oil before they touch your skin, and do a small patch test first.
• Citrus oils such as lemon, grapefruit and bergamot can make skin more sensitive to sunlight, so avoid using them on skin that will be in the sun.
• Check with your GP, midwife or pharmacist before using essential oils if you are pregnant, have a health condition such as epilepsy or asthma, or take medication.
• Use extra care with children, and keep oils out of their reach. Peppermint is not suitable for young children.
• Never swallow essential oils.

Sleep Hygiene Consultations

If you would like more support with sleep, take a look at our Sleep Hygiene Consultations. They are for people living with neurological conditions, and for family members and carers who want to understand more about sleep and routines.

Final thoughts

Aromatherapy can be a calming part of your bedtime routine, alongside good sleep habits. If you are having ongoing trouble sleeping, please speak to your GP.