Not only is lavender a great option for a personal fragrance, but it’s also delightful when used to scent your home! I use lavender in almost all of my diffuser blends in the home, as well as in homemade room sprays or linen sprays.
Of course it smells lovely, but it also has sedative properties [source]. It helps ease stress and tension and it can also encourage a good night’s rest [source]. While there are several things you can do to promote better quality sleep, utilizing essential oils is one of the simplest and most pleasurable ways to do it!
Lavender essential oil is well-known for its soothing and calming properties, making it a popular choice for promoting better sleep. Here are some effective ways to use lavender essential oil to help improve your sleep:
1. Aromatherapy
Add a few drops of lavender essential oil to an essential oil diffuser and run it in your bedroom for about 30 minutes before bedtime. The calming aroma will create a serene atmosphere conducive to sleep.
The best time to diffuse these lavender essential oil sleep blends depends on your personal routine and sleep patterns. Diffuse your chosen blend in your bedroom about 30 minutes to an hour before your planned bedtime. This allows the calming aromas to fill the room and create a relaxing atmosphere, signaling to your body that it’s time to wind down and prepare for sleep. If you have a routine of winding down in the evening before bedtime, consider diffusing lavender while you read, take a warm bath, or engage in other relaxation activities. This can help you transition smoothly into bedtime.
If you tend to wake up during the night or have trouble staying asleep, you can set the diffuser to run for short intervals to maintain a restful atmosphere.
18 Lavender Diffuser Blends for Better Sleep
2. Bedtime Smoothie
Food-grade lavender can be added to any of your favorite smoothies for a subtle floral aroma and all the calming, soothing benefits you normally get from lavender.
Lavender-Berry Smoothie Recipe
3. Bedtime Bath
Add a few drops of lavender essential oil or dried lavender buds to a warm bath before bedtime. Combine with chamomile for heightened effects. This can help you relax and unwind. Be sure to use a dispersant like Epsom salt or a carrier oil to help the essential oil disperse in the water.
4. Topical Application
Dilute lavender essential oil in a carrier oil (such as sweet almond oil or jojoba oil) and massage it into your skin. Apply it to your wrists, temples, and the soles of your feet before bed.
You could also make a lavender honey mask before you go to bed to soothe your skin and help you relax before bedtime—it’s a win-win!
Combine 1-½ tablespoons raw honey with 3 drops of lavender essential oil. Apply to clean skin, avoiding the eyes. Leave it on for 15 minutes—though I keep mine on longer, it feels so cool and tingly. Then rinse with warm water.
5. Aromatic Sachets
Create small sachets filled with dried lavender buds and a few drops of lavender essential oil. Place these sachets under your pillow or in your pillowcase for a subtle, continuous release of lavender scent.
6. Linen Spray
I love going to sleep on sheets that have been naturally scented with lavender, and my guests do, too! Not only do the sheets smell wonderfully fresh, but with the relaxing aroma of lavender enveloping me as I climb into bed, I am able to relax and get to sleep faster.
Combine vodka and essential oil in an 8-ounce spray bottle, and let it sit for about 5 minutes. Then fill the rest of the bottle with distilled water. Shake before using.
7. DIY Sleep Balm
Make a DIY sleep balm by combining lavender essential oil with shea butter or coconut oil. Apply a small amount to your pulse points and chest before bedtime for a soothing bedtime ritual.
8. Inhalation Steam
Add a few drops of lavender essential oil to a bowl of hot water, create a tent with a towel, and inhale the steam. This can be especially helpful if you have congestion or sinus issues that disrupt your sleep, plus it will unclog your pores just in time for your evening skincare routine.
Lavender Facial Steam for Normal Skin
Remember that individual preferences vary, so you may need to experiment to find the method that works best for you. Start with a small amount of lavender essential oil and adjust according to your sensitivity and aroma preference. Always use high-quality essential oils and consult with a healthcare professional if you have any concerns or underlying health conditions.
References:
1. López V, et al. Exploring pharmacological mechanisms of lavender (Lavandula angustifolia) essential oil on central nervous system targets. Front Pharmacol. 2017.
2. Buchbauer G, et al. Aromatherapy: evidence for sedative effects of the essential oil of lavender after inhalation. Z Naturforsch C J Biosci. 1991.
3. Lillehei AS, et al. Effect of inhaled lavender and sleep hygiene on self-reported sleep issues: a randomized controlled trial. J Altern Complement Med. 2015.
4. Dos Reis Lucena L, et al. Lavender essential oil on postmenopausal women with insomnia: double-blind randomized trial. Complement Ther Med. 2021.
5. Samuelson R, et al. The effects of lavender essential oil on wound healing: a review of the current evidence. J Altern Complement Med. 2020.
6. Esteves Cardia GF, et al. Effect of lavender (Lavandula angustifolia) essential oil on acute inflammatory response. Evid Based Complement Alternat Med. 2018.
7. Lee BH, et al. Hair growth-promoting effects of lavender oil in C57BL/6 mice. Toxicol Res. 2016.
8. Mesic A, et al. Evaluation of toxicological and antimicrobial activity of lavender and immortelle essential oils. Drug Chem Toxicol. 2021.
9. Sabo VA, et al. Antimicrobial activity of Eucalyptus camaldulensis Dehn. plant extracts and essential oils: a review. Ind Crops Prod. 2019.
10. Sasannejad P, et al. Lavender essential oil in the treatment of migraine headache: a placebo-controlled clinical trial. Eur Neurol. 2012.
