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Lavender, chamomile, lemon and valerian are the most popular essential oils for sleep. Many people find their scents relaxing as part of a bedtime routine, but research on how much they actually improve sleep is still limited, so think of them as a calming ritual rather than a sleep treatment. Use them safely: diffuse them for short periods, dilute before putting anything on your skin, and keep oils away from children and pets.
Essential oils have been used for thousands of years to encourage relaxation, and aromatherapy remains a popular part of many bedtime routines. Here are four favorites, what the research says about each, and how to use them safely as part of your sleep hygiene.
Key takeaways
- Lavender is the most popular sleep scent, but research on whether it improves sleep is still unclear.
- Chamomile is best known as a tea. People allergic to ragweed or daisies should be careful with it.
- Valerian is common in herbal sleep aids, but evidence is inconsistent and sleep experts don't recommend it for chronic insomnia.
- Always dilute oils in a carrier oil before skin use, and store them out of reach of children and pets.
- Scents work best as one part of a calm, consistent bedtime routine.
Essential oils for sleep at a glance
| Oil | Scent | What the research says | Good to know |
|---|---|---|---|
| Lavender | Floral, herbal | Unclear for sleep. Small studies suggest possible benefit for anxiety. | Can cause skin reactions in some people |
| Chamomile | Sweet, apple-like | Very little research on sleep. Early studies suggest possible benefit for anxiety. | Avoid if allergic to ragweed, daisies or marigolds |
| Lemon | Bright, citrus | One study found a positive effect on mood in people under stress. | Citrus oils can irritate skin |
| Valerian | Earthy, strong | Inconsistent. Not recommended for chronic insomnia. | Don't combine valerian supplements with alcohol or sedatives |
Lavender
When it comes to sleep scents, lavender is usually the first that comes to mind. It's the most popular and best-known oil in aromatherapy, and many people find its floral scent soothing at the end of the day.
The research is still catching up, though. According to the National Center for Complementary and Integrative Health (NCCIH), it's unclear whether lavender aromatherapy helps with sleep, while small studies suggest lavender may help with anxiety. Topical lavender products can cause allergic skin reactions in some people.
How to use it: add a few drops to a diffuser for 30 to 60 minutes before bed, or use a pillow spray on your pillowcase.
Chamomile
You're probably familiar with chamomile tea and its reputation as a calming bedtime drink. Chamomile oil has the same sweet, apple-like scent and can be diffused or added, diluted, to a warm bath.
The NCCIH notes there's very little research on chamomile and insomnia, though early studies suggest a chamomile supplement may help with anxiety. People who are allergic to related plants, like ragweed, chrysanthemums, marigolds or daisies, are more likely to react to chamomile, and chamomile may interact with some medications, including blood thinners.
Lemon and lemon balm
It can be tricky to sleep when you're sick. A bright citrus scent can feel refreshing, and an NCCIH-reviewed study of aromatherapy found that lemon had a positive effect on mood in people under stress.
Lemon and lemon balm aren't the same thing: lemon oil comes from the fruit's peel, while lemon balm is a lemon-scented herb in the mint family, often used in calming teas. If you have a cold, a warm drink with honey and lemon can soothe a sore throat, and honey can help ease coughs. Never give honey to babies under 1 year old.
Valerian
Valerian root is a common ingredient in herbal sleep aids. It's sold as a tea, capsules and an oil, though the oil has a strong, earthy scent that not everyone enjoys.
The evidence is mixed. The NCCIH says research on whether valerian helps with sleep problems is inconsistent, and the American Academy of Sleep Medicine recommends against using it for chronic insomnia in adults. Valerian supplements can cause side effects like headache and stomach upset and shouldn't be combined with alcohol or sedatives. Talk with your doctor before taking it.
How to use essential oils safely
- Diffuse for short periodsRun a diffuser for 30 to 60 minutes before bed in a well-ventilated room, rather than all night.
- Dilute before skin useThe National Capital Poison Center says diluting oils in a carrier oil, like coconut, jojoba or almond oil, is the best way to avoid a skin reaction. Never apply undiluted oil to broken skin.
- Protect your pillowInstead of dripping oil straight onto your pillow, put a few drops on a cotton ball or tissue nearby, or use a pillow spray on the pillowcase. Concentrated oils can stain fabric and foam.
- Keep them away from kids and petsStore oils locked up, out of sight and reach. Some are dangerous if swallowed. The ASPCA advises never applying oils to pets and keeping diffusers where pets can't reach or knock them over.
- Check with your doctorTalk with your doctor before using essential oils or herbal supplements if you're pregnant, breastfeeding, have asthma or allergies, or take medication.
If someone swallows an essential oil, contact Poison Control right away at 1-800-222-1222 or online at poison.org.
Make scent part of a bigger routine
Essential oils work best as one piece of a relaxing bedtime routine. Keep a consistent sleep schedule, dim the lights and put screens away an hour before bed, and keep your bedroom cool, dark and quiet. A comfortable, supportive pillow and mattress make it all easier to settle in.
Frequently asked questions
What is the best essential oil for sleep?
Lavender is the most popular essential oil for sleep, followed by chamomile. Many people find their scents relaxing, but the NCCIH notes that research on whether lavender or chamomile improves sleep is still limited or unclear.
Can I put essential oils directly on my pillow?
It's better not to. Concentrated oils can stain fabric and foam and may irritate skin. Put a few drops on a cotton ball or tissue near your pillow, or use a pillow spray on your pillowcase instead.
Is it safe to diffuse essential oils all night?
It's best to diffuse for short periods, such as 30 to 60 minutes before bed, in a well-ventilated room. Keep diffusers away from children and pets, and avoid them if anyone in the home has breathing problems.
Does valerian help you sleep?
The evidence is inconsistent. The NCCIH says studies on valerian for sleep problems have mixed results, and the American Academy of Sleep Medicine recommends against using valerian for chronic insomnia in adults.
Are essential oils safe for pets?
Concentrated oils can harm pets. The ASPCA advises never applying essential oils directly to pets, storing oils out of reach, using diffusers only briefly in areas pets can't access, and avoiding them entirely for pets with breathing problems.
Set the scene for better sleep
A relaxing scent is a great start. A comfortable pillow and mattress finish the job. Find MLILY sleep products at more than 1,500 retail locations.
Sources
- National Center for Complementary and Integrative Health: Lavender, Chamomile, Valerian and Aromatherapy.
- National Capital Poison Center, Essential Oils.
- ASPCA, Essential oils and pets.
