Many people know the feeling: tossing and turning, your head full of thoughts, and sleep is out of the question. But restful nights are essential for our well-being and health. Essential oils can be a wonderful, natural aid to help us unwind and create a relaxing atmosphere for deep sleep. In this article, you'll learn how the power of scent can enrich your evening ritual and which oils are particularly well-suited for a restful night. 

What are essential oils?  

Essential oils are concentrated plant extracts obtained from leaves, flowers, roots, or other parts of plants. They are known for their intense fragrance and versatile properties and are often used to improve general well-being. When it comes to essential oils , it 's important to pay attention to their quality: we rely exclusively on 100% natural and organic quality. 

How do essential oils work?  

Essential oils primarily work through the sense of smell and the skin. When used as a room fragrance in a diffuser When scented with fragrant oils or vaporized on a fragrance stone, their molecules enter the respiratory tract. The sense of smell is directly connected to the limbic system in the brain, which controls emotions, memories, and moods. In this way, scents can influence well-being and, for example, create a calming atmosphere that prepares the body and mind for sleep.  

Which essential oils do we recommend for better sleep?  

However, each essential oil and each fragrance has a different effect on our body. While some essential oils have an invigorating , vitalizing, or balancing effect, others have calming properties that are especially suitable for our evening routine for better sleep. 

Petitgrain : a bitter fragrance for the evening rest  

Petitgrain is the essential oil of the bitter orange tree, which grows primarily in Mediterranean countries, Asia, and South America . Petitgrain essential oil is obtained by steam distillation of the leaves and branch tips and exudes a tangy freshness.  

A study on the inhalation of petitgrain essential oil measured a 52% improvement in sleep quality. In the randomized controlled trial (2022), 80 postmenopausal women were divided into two groups. The intervention group inhaled petitgrain essential oil (Citrus aurantium leaf/twig oil) daily for four weeks , while the control group received a neutral carrier oil (almond oil). Sleep quality was measured using the standardized Pittsburgh Sleep Quality Index (PSQI).  

After four weeks, the petitgrain group showed a significant improvement: the PSQI decreased by an average of 52.4%, indicating significantly improved sleep quality. In the control group, the score deteriorated slightly to 13.0 points. 

Bergamot : lemony freshness for relaxation 

Bergamot is a citrus fruit from southern Italy : externally similar to a small lime, but with a unique fresh, slightly tart fragrance. The essential oil is extracted by cold-pressing the fruit's peel and immediately evokes sun-ripened citrus fruits. 

In a randomized crossover study from Japan (2023), the use of a bergamot aroma spray before bedtime and in the morning showed significant effects: 47% of participants reported improved sleep onset, more morning freshness, and reduced stress and anxiety levels. 

Cedarwood : smoky tranquility for your everyday life  

Cedarwood comes from certain trees in the pine family and grows primarily in North America and Asia. Cedarwood essential oil is obtained by steam distillation of the wood chips of the Altas cedar or Himalayan cedar. 

A crossover study (2017) investigated the effect of cedarwood essential oil on sleep quality in older people with dementia. Participants received cedarwood oil over a period of 20 nights. The oil was applied to cloths or cotton pads and placed near the head —usually on or under the pillow. 

During this phase, changes in sleep behavior were documented, particularly total sleep duration and morning awakening. The results showed that those exposed to the cedarwood scent slept longer on average and awoke less frequently in the early morning than the control group without aromatherapy . 

Conclusion: 3 essential oils for your evening routine  

If you want to sleep better and more restfully, there are three essential oils you can use in your evening routine for more relaxation: petitgrain , bergamot, and cedarwood. Various studies have examined their effects on sleep quality and time to fall asleep through aromatherapy , indicating their relaxing properties that can help promote better sleep. 

Sources: 

1. Wakui , N., Togawa , C., Ichikawa, K., Matsuoka, R., Watanabe, M., Okami , A., Shirozu , S., Yamamura , M., & Machida , Y. (2023). Relieving psychological stress and improving sleep quality by bergamot essential oil use before bedtime and upon awakening : A randomized crossover trial. Complementary therapies in medicine , 77 , 102976. https://doi.org/10.1016/j.ctim.2023.102976
2. Takeda, A., Watanuki , E., & Koyama, S. (2017). Effects of Inhalation Aromatherapy on Symptoms of Sleep Disturbance in the Elderly with Dementia. Evidence-based complementary and alternative medicine : eCAM , 2017 , 1902807. https://doi.org/10.1155/2017/1902807
3. Abbaspoor , Z., Siahposh , A., Javadifar , N., Faal Siahkal , S., Mohaghegh , Z., & Sharifipour , F. (2022). The Effect of Citrus Aurantium Aroma on the Sleep Quality in Postmenopausal Women: A Randomized Controlled Trial. International journal of community based nursing and midwifery , 10 (2), 86–95. https://doi.org/10.30476/IJCBNM.2021.90322.1693