Recently, me and sleep have not been good bedfellows. Between some family stuff, work stress, and the joyous rollercoaster that is perimenopause (IYKYK), my sleep is officially a disaster zone. We’re talking FUBAR on all levels.
Most nights, I either lie awake struggling to fall asleep or wake up in the middle of the night, staring at the ceiling, while my brain goes on an overthinking spree. And, in turn, I’ve developed some less-than-helpful habits. Instead of winding down, I often end up doom-scrolling through Instagram or, for maximum mental stimulation, I dive into TikTok, because nothing says “relaxation” like a barrage of 90 second videos at 3 am…
So what can we do to get enough shut-eye without reaching for sleeping pills?
My current sleep is definitely situational, by which I mean that it’s caused by external factors that are hopefully temporary. I’m not here to dissuade anyone from getting medical advice or support from their doctor especially if sleep is impacting your daily life.
If, however, you’re like me and are looking for an easy to find remedy, then one option is aromatherapy. It’s been around forever and uses plant magic (aka essential oils) to make us feel better physically, emotionally, and mentally. Think of it like how certain sounds or tastes can instantly change our mood — scents work the same way! Some can wake you up and make you feel like a productivity queen, while others are perfect for winding down and easing into sleep mode, like a cosy blanket for your brain.
What are the best essential oils for dreamland (a good night’s sleep)?
There are certain essential oils that are more conducive to a good night’s sleep, including:
- Lavender – The ultimate sleep companion, helping to reduce anxiety and promote relaxation.
- Chamomile – Not just for tea! This sweet, calming scent is great for quieting the mind and easing you into sleep mode.
- Cedarwood – This earthy, grounding scent can help calm your nervous system and get you ready for some serious shut-eye.
- Sandalwood – With its warm, woody aroma, sandalwood is known for reducing tension and creating a peaceful atmosphere. Please note, sandalwood is one of the most expensive essential oils out there, so always check you have the real deal and not a synthetic fragrance.
- Ylang Ylang – A sweet, floral scent that’s perfect for chilling out and unwinding after a long day.
- Clary Sage – Known for its ability to relax the body and ease tension, clary sage can help lull you into a deeper sleep. Just avoid if you’re pregnant.
- Jasmine – This floral scent can have a sedative effect, helping you feel more relaxed and sleep soundly.
How best to use essential oils for sleep
As a candle maker, I’m obviously duty bound to suggest a candle or wax melts first. Desert Queen’s sleep time wax melts blends lavender and cedarwood essential oils, along with dried lavender buds for that extra hit of nature’s sleep-boosting magic.
If you’re feeling crafty, make your own pillow spray by mixing essential oils with witch hazel and cooled boiled water in a spray bottle. Or, treat yourself to a bedtime bath with 5-10 drops of essential oils for a soothing soak before sleep.
Get into good sleep habits
Essential oils are a great sleep companion, but they’re not a magic fix—good sleep hygiene is key too!
Stick to a sleep schedule—even on weekends (yes, seriously!). Create a chill bedtime routine with relaxing activities like reading or a soothing bath, and ditch the screens at least 30 minutes before bed because blue light can mess with your melatonin. Avoid heavy meals, caffeine before bed and more than two glasses of wine unless you’re under the age of 40, in which case you’re probably fine… Get some daytime exercise (but not too close to bedtime, or you’ll be too hyped). Manage stress with deep breathing or journaling, and keep your bed reserved for sleep and, well, other things (oi, oi). Lastly, skip the clock-watching; if you’re tossing and turning for over 20 minutes, try a sleep meditation and remind yourself, this isn’t forever.
Sweet dreams!