How Essential Oils Can Promote Sleep + 5 Research-Backed Scents To Try

Preparing for bed involves depriving certain senses. The ideal sleep environment is pitch black and quiet, so as not to give you much to see or hear. Your sense of smell, though? That's one that can benefit from a little activation around bedtime. Here are five research-backed essential oils that have been shown to promote sleep and relaxation, and the best ways to use them according to experts.

Essential oils are fragrant, concentrated extracts derived from plants. Beyond carrying plants' aromas, essential oils also contain the compounds that give them antibacterial and antimicrobial properties, or make them healthy in some other way.

The field of aromatherapy harnesses the smells and properties of these oils to promote state changes in the body. Research shows1 that certain smells—like those listed below—can send a quick signal to the brain that it's time to relax (the nose and brain are linked by the olfactory bulb, don't forget). While smelling essential oils is the easiest and most popular way to reap their benefits before bed, you can also apply them topically or ingest them (if the product is specifically designed for oral consumption, of course), but these methods must be done very carefully and they're not suitable for all oils.

"All aromas have the potential of triggering the relaxation response in our limbic system—that part of the brain that controls how we respond to external stressors," Galper explains. "But there are a few essential oils that have shown to be more relaxing than others." Here are the oils that have been the most rigorously studied for their sleep benefits:

All the experts interviewed for this piece agree that lavender oil is far and away the most well-studied essential oil for relaxation. "Most of the studies are small, but the evidence is fairly strong that lavender can improve sleep quality (in college students2, postmenopausal women3, and those in specific clinical scenarios4) and can reduce stress, both subjectively (anxiousness) and objectively (blood pressure and heart rate4)," Villafranco, a former ER doctor, notes.

"Science also indicates5 that lavender's linalool bioactive confers unique neuroprotective benefits via serotonin receptors in the brain," adds mbg's vice president of scientific affairs Ashley Jordan Ferira, Ph.D., RDN. "While lavender might be more famous for its use in aromatherapy applications, the body of evidence6 supporting the oral consumption of this essential oil for relaxation is impressive," she notes. However, don't try to mix up your own bedtime beverage using essential oils, as they can be dangerous to ingest. Instead, look to a supplement company that you trust that incorporates lavender into its formulations.*

A popular ingredient in stress-easing herbal teas, earthy chamomile can also be calming in extract form. Villafranco points to one randomized, double-blind, placebo-controlled trial that found that Matricaria recutita (German chamomile) extract was superior to a placebo7 for easing stress when consumed orally. The extract was also found to improve sleep quality in a 2017 randomized control8 trial with 60 elderly participatnts.

Bright, citrusy bergamot can also be helpful around bedtime, says Galper. It was one essential oil included in an "aroma stick" that helped people in the UK get better sleep in a 2016 trial9. This is likely in part due to the scent's ability to kick-start a relaxation response—even during stressful times. Case in point: Those who smelled bergamot in the waiting room before a mental health appointment entered the session feeling calmer and more positive10 than those who did not, according to 2017 research out of Utah.

Villafranco notes that clary sage has been found to promote healthy levels of cortisol11 (a stress hormone), which could make it a good oil to have on your nightstand after a long day. Its slightly sweet, spicy scent also makes it a good addition to a sleepytime massage blend12.

While you might not associate this bright, zippy citrus with sleep, Villafranco says it can be helpful in small doses (though it's definitely more stimulating in larger amounts). Add one to two drops to your sleep blend or diffuser to help prepare your body and mind for sleep13.

Looking to level up your bedtime essential oil routine? Try pairing a few relaxing fragrances together for a smell-good blend. Here are a few expert-approved combos:

There's research suggesting that essential oils can help promote sleep, but the emphasis here is on "help." These oils certainly don't work alone, nor can they undo any bad bedtime habits. "Remember that no essential oils will make up for a complete lack of sleep hygiene, so they need to be part of an otherwise supportive approach to sleep," cautions Villafranco.

This includes trying to go to bed and wake up at the same time every day (yes, even on weekends!), avoiding alcohol, caffeine, and certain foods too close to bedtime, staying off electronics at night, giving yourself plenty of time to wind down from the day, and taking a sleep-promoting supplement for a little extra support as needed.* Here's a full list of all of mbg's favorites.*

Most people could use a little help in the sleep department, and relaxing essential oils may be just the thing. Pair your nightly chamomile diffusion or lavender soak with other sleep-supporting habits for a bedtime routine that smells just as great as it feels.