The 3 Best Essential Oils for Relaxation and Sleep (Plus 3 Herbal Remedies)

Most of us deal with stress on a daily basis, and finding a way to disconnect from the madness can be incredibly challenging. There never seems to be enough time to take a moment to yourself! Luckily, essential oils can be a gentle way to help you unwind. It only takes a moment to dab a drop or two of essential oils onto your wrists or under your ears and nose. And you can easily reapply them throughout the day so you get a nice ongoing relaxing effect as you breathe.

Another one of my favorite ways to relax after a long, stressful day is to put a few drops of essential oils in my diffuser and curl up with a warm cup of herbal tea and my dogs. So, in an effort to help you unwind, I’m sharing three of the best essential oils for relaxation as well as three herbal remedies for sleep and relaxation. I hope you find them as helpful as I do and that you’re able to take some much-needed time to relax and unwind. You deserve it!

 

 

3 Best Essential Oils for Relaxation

I love using essential oils for relaxation and sleep because they are so easy to incorporate into my routine. There is a ton of flexibility when it comes to blending oils, so just play with the scents to discover which ones make you feel relaxed and able to rest.

So, let’s dive in and discuss some of the best essential oils for relaxation. Note that while some of these oils are better used for aromatherapy, others can be applied topically with a carrier oil. Feel free to use them individually or in various combinations to find your favorite blend! As a bonus, many of these can also be used as an herbal supplement or tea as well. Just remember to check with your doctor before starting any new supplements or ingesting any essential oils.

1. Bergamot

Bergamot is hands-down my favorite essential oil and easily one of the best essential oils for relaxation. I wear it on my wrists and add it to all of my home and office diffusers. It blends beautifully with other oils, making it a definite “go-to” for me. Plus, it is fantastic for relaxation.

Both animal and human studies have shown that using bergamot oil for aromatherapy causes relaxing effects within a short period of time. [1, 2]  If you’re not familiar with what bergamot smells like, you may recognize it if you’re a tea drinker because bergamot is included in Earl Grey tea blends. It has a somewhat citrus-like scent, which makes it a great addition to essential oil diffuser recipes for relaxation.

2. Eucalyptus

Ah, the refreshing smell of eucalyptus. Many of us are very familiar with this scent, as it’s used as an ingredient in certain cold remedies to open stuffy nasal passages and even to promote relaxation in steam rooms.

Eucalyptus and eucalyptus oil have many benefits, including cough and cold relief, improving skin health, relieving pain, and aiding dental health. But did you know that it can really support stress relief when blended with other essential oils? Just adding a few drops to the diffuser along with other oils (such as lavender or bergamot), helps me to unwind after a busy day.

3. Lavender

Lavender is a scent that has always been in my arsenal—both as an essential oil and as a flower petal. I absolutely adore my lavender flower pillow; it helps me to ease into sleep!

If you’re having trouble relaxing and taking deep breaths, you may want to add a few drops of lavender oil to your diffuser or bath. The calming effects of lavender promote relaxation. In fact, this oil can be a great choice if you struggle with anxiety or chronic stress. You can even enjoy it as an herbal tea. But, I must admit, one of my favorite ways to enjoy lavender is in my latte! Adding a homemade lavender syrup or simply sprinkling some lavender flower petals on top provides a nice, calming feel to my morning coffee.

 

Essential oils relaxation diffuser recipe - Dr. Pingel

 

3 Top Herbal Remedies for Sleep and Relaxation

1. Passiflora

Do you often wake up in the middle of the night and find yourself worrying about little things instead of sleeping? I know how you feel, as I used to experience the same thing. Passiflora (also known as passionflower) is my remedy for this exact problem.

Passiflora has a long history of use in Europe as a traditional remedy for sleep and anxiety. [3] And both human and animal studies have demonstrated that passiflora extracts can help to induce sleep. [4, 5]

Passiflora extract or tincture can be taken internally. Due to the ability of passiflora to calm your body, caution must be taken if you use other sleep or calming medications. Please speak to your doctor before incorporating this herb into your routine.

2. Schisandra

Schisandra berry is one of my all-time favorite herbs. Not only is it a great anxiety-reducing herb, but it also has many other benefits, including helping to relieve adrenal fatigue, fighting brain fog, and protecting the liver from damage. Schisandra berry can be taken as a tea, supplement, or even made into an herbal syrup.

3. Valerian

Valerian is probably one of my favorite herbs when it comes to finding relief from insomnia. [6] I usually prefer to use valerian as an herbal tincture due to its impact on relaxation.

Key Takeaways

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3 Fragrant Fall Diffuser Blends & Benefits

One of my favorite parts of the Fall season is the smell of the spices and flavors. But who wants to spend hours cooking in the kitchen to fill your home with the amazing scents of Fall? Whenever I’m in the mood to channel the feel of Fall, I use some of my favorite essential oils to create customized Fall diffuser blends.

They leave my home smelling like I’ve been baking all day! And here’s the best part: These incredible-smelling oils come with a host of health benefits. From fighting infections to aiding digestion to promoting healthy blood sugar maintenance, let’s dive into some of the top benefits of my favorite autumn-inspired oils and the best blends you’ll love to use in your diffuser.

 

Essential Oils for Fall

So, what essential oils are good for Fall? Here are four of my favorite oils to use in Fall diffuser blends, along with some of their top research-backed benefits.

1. Cinnamon Oil

Numerous studies have shown that cinnamon oil contains anti-bacterial properties. In fact, one study showed that when combined with clove oil (another one of my favorite oils to use during the Fall), it was effective against different bacterial strains. [1] Another study investigated the antimicrobial activity of cinnamon oil against fluconazole-resistant Candida (yeast). The researchers found that the properties in cinnamon actually did help improve the Candida outbreak. [2]

Cinnamon is also known for its lipid-lowering, insulin balancing, and anti-inflammatory effects, making cinnamon oil a well-rounded, health-boosting oil that’s great to use year-round.

2. Clove Oil

This spicy-smelling oil is one I typically incorporate into my Fall diffuser blends due to its many health benefits. First, it contains both antibacterial and anti-fungal properties, having shown beneficial effects against certain strains linked to respiratory infections. [3] Researchers found it was effective when it was administered as a vapor. [4]

Clove oil is also commonly used to help reduce pain. In fact, a 2006 study of more than 70 adults found that applying clove gel before dental procedures significantly reduced pain. The researchers even noted that they believed clove gel could potentially replace benzocaine (a common dental numbing agent). [5]

Finally, clove oil has shown promise as a digestive aid. A study published in 2011 revealed that clove oil displayed gastroprotective activity in animals. As a result, the researchers believed that clove oil could serve as a potential treatment for gastric ulcers and other digestive issues. [6]

3. Ginger Oil

Ginger is another oil I love to use in my Fall diffuser blends. Why? Well, it not only offers a sweet, spicy smell, but it delivers some great health benefits. Ginger has long been known to aid in digestive health—specifically useful in fighting nausea. And a 2013 study confirmed that ginger oil is effective in fighting nausea and even reduced the need for anti-nausea medications post-surgery. [7]

Interestingly, ginger also shows promise as a therapeutic agent for asthma. A study showed that ginger has the ability to relax the smooth muscle in the airway, which may help provide quick relief to those experiencing asthma attacks. [8]

4. Orange Oil

All of my Fall diffuser blends contain a citrus note, and orange is the perfect pairing during this time of year. This sweet-smelling oil not only delivers a “clean” smelling home, but it also contains antibacterial and anti-fungal properties. In fact, one study showed that orange oil was able to stop the spread of the bacteria strain Salmonella. [9] And another in vitro and in vivo study found that orange oil was able to fight off several different types of fungi. [10]

Another major benefit of orange oil—and perhaps one of my favorite— is its ability to fight anxiety and depression. A 2015 study revealed that orange oil actually has the ability to lessen anxiety. In the study, women in labor who inhaled orange oil reported less anxiety than those who didn’t. [11]

 

3 Fall Diffuser Blends

Now it’s time to dive into the fun part—revealing my top three Fall diffuser blends! These are so easy, and they smell so amazing that you’ll be running them in your diffuser all season long. And all the while, you’ll know you’re doing something healthy for your body and mind. If that’s not a win-win, I don’t know what is.

Here are my top three Fall diffuser blends:

1. The Ultimate Autumn Blend

2-3 drops cinnamon oil

2-3 drops clove oil

2-3 drops ginger oil

2-3 drops orange oil

 

2. The Pumpkin Spice Blend

2 drops cinnamon oil

2 drops nutmeg oil

1-2 drops ginger oil

1-2 drops orange oil

1 drop clove oil

 

3. The Hot Cider Blend

3 drops orange oil

2 drops cinnamon oil

2 drops clove oil

Fall diffuser blends - Dr. Pingel

Other oils I like to use in my Fall diffuser blends include:

Once you’ve tried out my Fall diffuser blends, exercise your creativity and try out some blends of your own. Some essential oils have sweet, light notes while others have heavier, darker, or spicy notes. So, give some thought as to what might pair well together (I like to use my favorite dishes as inspiration) and have fun with it!

 

Key Takeaways 

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5 Eucalyptus Essential Oil Benefits (+ How to Use & FAQs)

From relieving symptoms of cold and congestion to improving dental health, eucalyptus essential oil benefits your health in many ways. Personally, I like to use it to help elevate my mood, but, thanks to its antibacterial, anti-fungal, and anti-inflammatory properties, there are many eucalyptus essential oil uses for everyone.

Let’s take a look at what makes this oil so powerful and useful, the best eucalyptus aromatherapy benefits, and even ways you can use it topically to support your health and wellness goals.

What Is Eucalyptus?

If you’ve ever seen a picture of a koala bear chewing on a branch of leaves, you’ve seen eucalyptus. Known as Eucalyptus globulus, the eucalyptus tree, or gum tree as it’s also called, is native to Australia. Eucalyptus oil was used in traditional Aboriginal medicine to treat wounds and infections. [1]

However, the healing properties of eucalyptus became widely known, and it has also been used in other traditional medicine systems around the world. Today, many people use eucalyptus essential oil as a home remedy, particularly to help relieve cough and cold symptoms, among other uses.

Continue reading to learn more about several proven eucalyptus essential oil benefits plus a few easy eucalyptus essential oil uses you can enjoy at home.

 

5 Eucalyptus Essential Oil Benefits

So, what is eucalyptus oil used for? People have used eucalyptus oil to help treat a variety of ailments for centuries. And researchers have found scientific evidence for many of these eucalyptus health benefits, including pain relief, anti-inflammatory, and antibacterial and antifungal properties. Below I’ve listed five eucalyptus essential health benefits.

 

  1. Cough and Cold Relief

Eucalyptus oil has long been used as a folk remedy for cough and cold symptoms. Scientific evidence now supports that eucalyptus essential oil benefits include antibacterial, antifungal, and analgesic properties. These properties help to relieve the common cold, sore throats, and symptoms of upper respiratory infections such as cough and congestion. [2]

 

  1. Skin Health

Research has shown that eucalyptus oil benefits for skin include antiseptic properties that help promote wound healing. [3, 4 ] Eucalyptus oil also has antimicrobial and anti-inflammatory properties. These properties not only help to heal wounds but also to soothe and eliminate other types of skin irritation, such as acne. [5]

 

  1. Pain Relief

Not only has eucalyptus oil been found helpful in wound healing and respiratory relief, but researchers have also documented its ability to help relieve pain and inflammation. [6, 7]

 

For example, a study on using eucalyptus oil aromatherapy to help patients recovering from total knee replacement (TKR) surgery concluded that inhaling eucalyptus oil decreased participants’ pain and blood pressure. The study suggests that eucalyptus could be used as a therapy to help patients recovering from TKR. [8]

 

  1. Anxiety and Relaxation

Eucalyptus aromatherapy benefits include helping to relieve anxiety by providing helping to uplift your mood. A study found that one of the active constituents of eucalyptus oil known as 1,8-cineole was found to help relieve anxiety. The researchers concluded that inhalation of eucalyptus oil blended with almond oil prior to and after surgery could help relieve anxiety in patients. [9]

 

  1. Dental Health

Studies have shown that the antimicrobial activity of eucalyptus oil is effective at helping to treat dental diseases. Researchers studying the antimicrobial effects of essential oils on a dental pathogen examined several essential oils, including eucalyptus oil. The researchers determined that eucalyptus oil was the most effective oil among those studied. [10]

3 ways to enjoy eucalyptus benefits - Dr. Pingel

How to Use Eucalyptus Essential Oil: Eucalyptus FAQs

Now that you know about some of the health benefits of eucalyptus oil, you may be wondering how to use it. Check out the FAQs below to help you enjoy some eucalyptus essential oil benefits.

 

  1. How do I use eucalyptus essential oil?

Eucalyptus oil is a great choice for aromatherapy. Diffusing eucalyptus oil is a fragrant way to alleviate cold symptoms and clear your sinuses as well as soothe your nervous system and help to relieve stress.

Other eucalyptus essential oil uses include applying it topically and blending it into a bath. You can sprinkle a few drops into a bath or on the shower floor, allowing the steam to activate the essential oil.

Both of these methods are great not only for relaxation, but also for relieving sore muscles and helping to ease cold and respiratory infection symptoms. You can also get the same effect by hanging eucalyptus leaves in the shower.

If you are using eucalyptus oil for cold symptoms, you may also want to try blending it with a carrier oil and rubbing it under your nose. Do not rub eucalyptus oil on the nose of a child under 2 years old.

 

  1. Do you have to dilute eucalyptus oil? What mixes well with eucalyptus oil?

If you are using eucalyptus oil topically, you must dilute it with a carrier oil. Carrier oils you may want to consider include jojoba and sweet almond oil. The carrier oil should constitute the majority of your blend. As an example, for one ounce of blended or coconut oil, use only a few drops of eucalyptus oil.

 

  1. How do you use eucalyptus oil for arthritis?

Because eucalyptus oil has analgesic (pain-relieving) and anti-inflammatory effects, it can be used to help soothe rheumatoid arthritis. Blend the eucalyptus oil with a carrier oil and rub onto the affected area. You can also soak in a bath containing eucalyptus oil or try diffusing eucalyptus oil to help ease pain and inflammation.

 

  1. Is Eucalyptus good for sleep?

Soaking in a tub with eucalyptus oil or enjoying some eucalyptus aromatherapy can help to alleviate anxiety and elevate mood, which may help to promote sleep.

 

  1. Are eucalyptus leaves poisonous?

While adorable koala bears manage to subsist on eucalyptus leaves, they don’t have much company. Eucalyptus leaves are toxic to pretty much every other creature, including humans. [11] Because of this, you need to be careful about how you use it.

Eucalyptus oil can be dangerous if taken inappropriately or given to children.

Eucalyptus oil should not be taken orally. Do not give cough drops that contain eucalyptus to children under age 6. Do not rub eucalyptus oil or salves onto the face or nose of children under age 2.

If you are pregnant or breastfeeding, do not use eucalyptus oil.

Eucalyptus oil side effects can be very unpleasant (including dizziness and diarrhea, among others), especially if you have certain health conditions. Be sure to speak with your healthcare provider before using eucalyptus oil if you have asthma, kidney disease, liver disease, or seizures or if you are taking medications that act on the liver.

 

Key Takeaways

 

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10 Lavender Essential Oil Benefits

One of my favorite essential oils is lavender oil. Not only does lavender smell amazing, but there are also many health benefits of lavender essential oil. It’s especially great for relaxing after a long day. I love to put a few drops in my essential oil diffuser and take some calming breaths!

But stress relief isn’t the only reason to use lavender oil. Keep reading to learn about lavender essential oil and the many lavender oil aromatherapy benefits.

 

10 Lavender Essential Oil Benefits

So, what are the benefits of lavender essential oil? I’ve listed 10 lavender oil benefits below that are supported by clinical evidence. Some of them may surprise you!

1. Hair growth

An animal study on mice has shown promise for using lavender essential oil for hair growth. The study showed that the application of lavender essential oil could promote hair growth. [1]

2. Anxiety, depression, and stress relief

Studies have shown that lavender essential oil can help relieve stress and anxiety, particularly in those struggling with generalized anxiety disorder (GAD). Lavender helps calm the central nervous system and, as a result, it can help to relieve anxiety, stress, and depression.

Some studies have shown that lavender oil is comparable or even more effective than prescription anti-anxiety medications such as benzodiazepines and antidepressants known as SSRIs. Using a diffuser, having a massage with lavender oil, and taking a bath with a few drops of lavender oil can all be simple ways to gain the relaxing benefits of lavender oil. [2, 3, 4]

3. Improved sleep

The use of lavender oil for sleep, especially when combined with good sleep hygiene habits, has been shown in several studies to help improve sleep quality. For example, one study also showed that the use of lavender aromatherapy by mothers during the postpartum period helps to improve sleep quality in women during this time.

In this study, lavender essential oil was applied to cotton balls that were placed in containers. The mothers inhaled the lavender oil scent 10 times and kept the container by their bedside until morning. A control group used a placebo. Other studies have shown that lavender essential oil can help improve sleep for many groups of individuals, including those who are in the ICU and older adults with dementia. [5, 6, 7, 8]

4. Pain management

Using lavender oil for pain management along with conventional methods can help to treat pain successfully. A review and meta-analysis of several studies on various types of pain and the use of aromatherapy showed that including aromatherapy as part of a pain management plan can be a safe, cost-effective addition to pain management options.

Another study showed that lavender aromatherapy can be a positive way to help improve pain caused by dysmenorrhea (painful menstruation). Yet another study discussed the lavender oil massage benefits for pain caused by osteoarthritis of the knee. [9, 10, 11]

5. Anti-tumor potential

A research study using mice showed that lavender essential oil inhibited the growth of human prostate cancer cells. Linalool, one of the main compounds of lavender, was shown to be the primary agent in both inhibiting the growth of the tumor cells and in causing apoptosis (cancer cell death). As the study noted, there is potential for further research on using lavender oil as a potential anti-tumor therapy. [12]

Lavender essential oil benefits - Dr. Pingel

6. Head lice treatment

A combination of lavender oil and melaleuca oil (commonly known as tea tree oil) was found to be an effective treatment against head lice. Researchers divided the study into three different treatment groups. The group that used an Australian head lice treatment product containing lavender and melaleuca oils (NeutraLice Natural Lotion®) showed a 44.4 percent success rate (live head lice eggs killed). [13]

7. Wound healing

For many years (centuries, really!), using lavender oil for cuts has been known as an herbal remedy among different cultures. And now recent animal studies have shown clinical evidence that, indeed, there are lavender essential oil skin benefits for treating wounds. It helps promote collagen synthesis and cell growth during the wound healing process. [14]

8. Antimicrobial properties

According to a 2018 study, lavender essential oil is an effective antimicrobial agent against E. coli. The researchers believe there is potential to develop antimicrobial agents using lavender oil and other essential oils as an alternative treatment to antibiotics, which have become less effective due to antibiotic resistance. [15]

9. Headache relief

You may be surprised to learn that you can also use lavender oil for headaches. A European study on the effects of lavender oil on migraines showed that inhaling lavender essential oil for 15 minutes could help treat migraine headaches. [16]

10. Antioxidant and anti-inflammatory properties

Lab and animal studies have shown that lavender essential oil not only has pain-relieving effects, but it also has antioxidant and anti-inflammatory properties as well. Because there are no significant toxic effects of lavender oil, the researchers recommend using lavender oil as a “therapeutic agent.” [17]

 

How to Use Lavender Essential Oil

If you’re wondering how to use lavender essential oil, it’s quite simple. Like most essential oils, you can either apply lavender oil directly to the skin, place a few drops in an essential oil diffuser, or sprinkle a few drops in the bath. In a pinch, you can simply open the bottle and inhale the scent! Note that if you are applying lavender oil topically, be sure to blend it with a carrier oil to avoid irritating your skin. Carrier oils you may want to try include jojoba, grapeseed, and almond oils. You can also use coconut oil or olive oil.

 

Key Takeaways