I’m a big proponent of using natural, mind-body therapies to create better sleep, both by helping sleep directly and by relieving stress, anxiety, low mood, and physical discomfort. The practice of aromatherapy can do all these things. Essential oils have been used for centuries to promote relaxation and mental and physical wellness. Today, these same oils are increasingly being studied by scientists in search of a more rigorous, specific understanding of their benefits to sleep and health.
Real sandalwood is hard to come by these days, because the Indian government’s export limitations, but if you can get your hands on it, and suffer from insomnia-snatch it up! This delightful aroma really helps reduce anxiety and stress all while promoting relaxation. It has been used for over 4 millennia all over the world for its comforting, therapeutic properties and wonderful smell.
I’m a massage therapist and also a user of EOs. I really enjoyed reading this. I found it to be very helpful in understanding EOs and how to blend them by notes and by and by categories. This has been the most in depth I have seen anyone get into usage and blending. I apreciate how positive you are towards all brands of oils. I have bookmarked your page and will be back for more information.
Once you’ve got your base and middle note oils smelling the way you want them, you’ll add in one drop of your top note oil, swirl and smell your blend again, and see what you think. From there, you keep adding oils one drop at a time until you get the a scent you like. Like I said, this blending ratio is a mix between beginner and intermediate blending because you’re only working with three essential oils, but you’re relying on your senses and intuition to guide you.
This may have been discussed in some of the comments…I did not read them all. I have read to put a drop of essential oil on a white sheet of paper and put aside for 24 hours. After that time, if you see a shadow the oil is not pure and if there’s no shadow it’s pure. Is this a reliable test? And, is there an expiration date on oils…I have some with an exp date. I always put a sticker on the bottle the day I opened it.
I have been reading your blog now for a few months and I really respect your advice and ideas. I also signed up for your “better listening” email series and have been learning a ton and working on implementing your advice with my 21 month & 3 1/2 year olds. They are responding well and I am looking particularly forward to working through these strategies with my youngest. He is as sharp as a tack and just coming into his own now. These tools are great and it’s awesome to have been equipped with  them right as he’s coming into the defiance stage. I feel much more confident in my ability to manage the challenges of this stage now. Thank you!
A diffuser is a unique household must-have that can replace those plug-in air fresheners – which contain chemical ingredients that have been linked to a number of serious health issues – together with scented candles – which are far from “natural”. When you see the term ‘fragrance’ on an air freshener or scented candle, remember that it can include up to 300 toxic chemicals but still just say ‘fragrance’. There have been a number of studies that have shown that both synthetic air fresheners and scented candles can pose health risks.

Hi, Dorothy. Great question, and this may be something you’ll want to run by an aromatherapist as they have more training in how EOs are made. But, from my understanding, whether the essential oil is extracted via steam (water), alcohol, or CO2… none of that comes through in the final product. As in, you don’t actually have water or alcohol or CO2 in the final essential oil. So, when you’re blending, you’re actually blending oil with oil regardless of the extraction process and emulsifiers aren’t needed. Now, I could be totally wrong there. Again, you’ll need to ask someone more knowledgeable in that area. Hope this helps.
Mix a bit of a carrier oil together with the droplets of lavender, sweet marjoram and/or roman chamomile essential oil, and massage this mixture into and onto the bottoms of your feet. Why onto the bottom of your feet? In short, because there are a lot of healing areas and reflexology-related charts and benefits associated with this area of our bodies.
[…] If you can make your cramped studio apartment feel more like a spa, why wouldn’t you? While some scents may help promote relaxation and sleep, other essential oils can help you start your day feeling more energized.  Try diffusing citrus, peppermint, rosemary, or eucalyptus oils to help you wake up in the morning. Or if you want to get a little crazy, try mixing it up with an essential oil recipe like one of these. […]
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Asking these questions can help you to know whether you’re finding accurate information that you can trust or not. There are plenty of websites out there dedicated to teaching others about essential oils and aromatherapy whether it’s a school for essential oil studies, a company that sells essential oils, or a blogger who loves to share what she’s learning about them (and references her sources!).
Thank you for this lovely list of essential oil recipes. I have used essential oils for a long time, but never quite figured out how to blend them for calming and physiological benefits. However, I must say, your impressive recipes appear to be right on the money. The first one I’ll try is the “Deep Breath,” I believe it’s exactly what I’ll love. Again, thank you..
Oh, lavender essential oil is great, and I’d definitely consider it a go-to oil. It’s an easy one for beginners to use, it’s mostly safe, and it has a lot of different uses. I didn’t exclude it from the list for any particular reason. I just went through and tried to select oils with different notes so people would have a good variety of EO choices when making their blends. Hope that answers your question!
Since a clinical study dating back to 1995, for example, we have known that sleep duration significantly decreases in older patients who are dependent on benzodiazepines. However, once lavender essential oil aromatherapy was introduced into their lives, their sleep quality and duration can be restored to previous levels, in spite of not being on the drugs. According to the researchers who conducted this landmark research, “This study suggested that ambient lavender oil might be used as a temporary relief from continued medication for insomnia and reduces the side-effects of these drugs.” (6, 7)
Hello I just recently got a divorce. And for a couple weeks could not sleep so the dr. put me on sleeping medicine I do not want to be on them and I was wondering if you could tell me what would be the best essential oils that I could use for falling asleep I use a necklace infuser. By using that would that work or should I apply to the body like you have said in this site. I use lemon oil for depression. What would you have me used to sleep thank you so much for your helping and I really appreciate your time and knowledge on helping me learn thank you.
I use Cinnamon Bark from Spark Naturals. I’m sure you could use either one, that is just the one I use. Also, make sure to get a good quality oil since diffusing the oil gets the particles and benefits into the air in your home and air you breathe. I also love to change up what I diffuse throughout the day! You can either use more than one diffuser so that you can let it run until the water/oil is gone, or just try not filling it all the way and using less oil so it can run for a shorter amount of time. That way, you’re not dumping out anything to change what oils you use. I usually let my diffusers run until what I have in the “tank” is gone and then I change what blend I’m using 🙂
Spring for a good mattress. Pun intended! Again, it may seem obvious, but the mattress and pillows you use can make a huge difference in how well you sleep. Most mattresses have a lifespan of 9-10 years, if it’s good quality. Pillows can become worn out, too. Many advances have been made in the arena of memory and gel foam. Your sleep is a worthy investment in your health, not just a luxury.
Thanks for the comment. So are you saying that unless the oil is expensive, it’s probably not pure? I understand what you’re saying about the sandalwood oil. I’m sure that’s the case for a lot of oils. I know it’s that way with herbs. Some herbs you harvest the first year, some the second, and it even makes a difference when it comes to the part of the plant you use. I’m just wondering if there’s a way to really tell if one is pure… for the lay person of course. Also, where were you trained at? I’m not aware of many aromatherapy schools so it’s always nice to hear of more.
Since I have asthma, dust mites are a problem. I use a mattress pad that can be easily removed and washed. Make sure all bedding is machine washable in hot water, as this kills the mites. I put my down comforter in a washable duvet, so it can be washed weekly with the other bedding. I’m sure a spray of tea tree oil on the bedding couldn’t hurt. I put eucalyptus in my eo diffuser in my bedroom. I keep dust attracting items in closets or drawers, exchanged my dry-clean only bedroom curtains for washable ones and got rid of the hard to clean blinds. For kids, no stuffed animals in the bedroom unless they are machine washable.
Middle notes are like the “ties that bind” only they are binding your other essential oils together into a harmonized blend. These are the oils that complete your blend by balancing the light top notes with the deep base notes. The aroma of middle notes lasts longer than those of top notes, but not as long as base notes. These oils can vary in consistency and are often derived from whole herbs and spices.
When creating essential oil blends, the ratio I almost always follow is what I call the “30-50-20 Rule.” This is an essential oil blending ratio where you use 30% of your top note oil, 50% of your middle note oil, and 20% of your base note oil in your blend. This blending ratio consists of 10 total drops of essential oils, totaling 100% once combined.
That’s okay, there’s a better way… use a diffuser with therapeutic-grade essential oils instead. I know it’s a little overwhelming when you first get a diffuser and essential oils, so I put together this list of my favorite essential oil diffuser recipes. First thing to remember is to follow the manufacturers directions on your diffuser for how to clean, type of water to use, number of drops of essential oil, etc.
Sweet marjoram is not only a good herb for cooking, but also a popular essential oil used to aid sleep. Almost no research has been conducted to confirm or disprove its sedative properties. But Sweet marjoram essential oil is thought to improve voluntary breathing in asthmatic patients. (6) It is possible that involuntary breathing, such as that which accompanies sleep, is also improved. Those with sleep apnea may want to try sweet marjoram oil to keep their breathing even through the night.

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There seems to be new essential oil companies popping up every day, but I’ve used doTERRA essential oils for nearly 4 years and I’ll never go anywhere else. The oils are third-party tested for purity (you can SMELL the difference if you compare them to other brands), ethically sourced around the globe, and I love that doTERRA is a humanitarian-geared company. Hearing stories like this of a Wellness Advocate who is working hard to help Ebola-ravaged areas of Africa makes me so proud to be associated with this company. I’m happy to personally help you get these oils in your home and tell you more about why I chose doTERRA-– click here to connect with me. 
Tabitha has been named Tampa Bay's most influential mommy blogger and is the writer behind FreshMommyBlog.com as well as hosts her own online cooking show, KitchenWise . She has made appearances on Daytime TV and has been featured multiple times in print and online magazines, other blogs and websites. She's a sought after speaker and has represented many large brands as spokesmodel, including Mitsubishi Motors. In her own words, "I want to live authentically with as much heart as I can muster, loving those around me to their fullest potential and biggest dreams. Yes, maybe a little dramatic, but living fiercely is part of my make up."
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