Five Essential Oils That Can Help You Manage Stress and Sleep Better

Have you ever picked up your phone in the middle of the night because you were having trouble sleeping, navigate to Facebook and read a post about someone complaining that they were wide awake and couldn’t sleep?

It seems rare these days to talk to anyone who gets enough sleep or a quality night’s sleep. Stress can be a huge contributor to a poor night’s sleep and not sleeping well can add to our stress levels, so it pays to find ways to both manage stress and increase the quality of sleep.

There are healthy practices and routines that can help you get stress under control and set you up for better sleep each night. One strategy that is gaining in popularity is the use of essential oils. With so many options to choose from, it can be daunting or intimidating to know which oils to try and which brands to use. I’ll help you get started below with some well-known favorites that can help you manage stress and increase the quality of your sleep.

The interesting thing about essential oils is that each person’s body chemistry is unique so the way we respond to essential oils is different and what works well for me may not make a difference for you. I encourage you to experiment with different oils and not be afraid to try new ones.

A few reminders before proceeding with essential oils:

*Use with caution on babies or pets. Consult your doctor or vet if you have concerns.

*A few drops are all you need. Use sparingly.

*Never get near eyes.

*When applying directly to the skin, some oils will need to be diluted with a carrier oil like coconut oil before being applied.

*Never replace your prescribed medication with essential oils without consulting your doctor.

Essential oils can help alleviate or manage stress

I’ve been working hard the last three years to reduce stress in my life, but let’s be honest, we can’t escape stress completely. Using essential oils for managing stress has been a game-changer for me. It’s a simple way to get a handle on those creeping, anxious feelings and thoughts that cause your shoulders to hunch and knots to form in your neck and back. We can all use support when it comes to managing stress in our lives. Here are some oils that you should try.

Lavender

This classic calming oil needs little introduction. It’s versatile and safe for all ages. It’s an oil that can be used in a diffuser or applied directly to the skin. Some oils do need to be diluted with a carrier oil like coconut oil before being applied to the skin, but I find I can tolerate lavender applied directly.

How I use lavender: I bought a simple leather bracelet that I wear on my wrist. I apply a few drops of lavender to the bracelet and when I feel anxious or nervous about something I inhale. I continue to do this for as often as I need to while dealing with the cause of my stress or worry. The oil lingers on the bracelet much longer than it does on skin.

For example, I do not like to drive in traffic, especially in busy, large cities. I get nervous, worry I will get lost or miss my exit, and find myself making excuses to avoid driving anywhere with traffic. Recently, I had to make several trips back and forth across and around Houston, Texas — navigating some of the biggest and busiest freeways in the country. I applied lavender to my bracelet and when I began to get nervous in the traffic I would inhale deeply and the calming effect would allow me to concentrate, think clearly, and navigate my way down the highway. I had to repeat this every ten minutes but I was much more confident in my travels than I have ever been.

How lavender makes me feel: lavender relaxes my worried mind and allows me to think clearly. It reduces the shoulder hunch and the knots in my stomach. It gives me a sense of overall security, calmness (but not sleepiness), and confidence.

You can try diffusing lavender when you feel nervous or anxious, apply a few drops to your wrists, temples, back of neck or bottom of feet, or apply to a cotton ball and wrap in a plastic baggie to take the scent with you.

Copaiba

This oil is not as well known as lavender but it is one that I keep in my arsenal to help manage stress. When you need a little more than a whiff of lavender to calm down, copaiba may be your ticket. It’s not fragrant like lavender but you can diffuse it or combine it with lavender in the diffuser for a powerful and pleasant approach to handling stress.

How I use copaiba: Once I learned that copaiba contains cannabinoids that are similar to those in THC and CBD oil, I realized it could help with those high levels of anxiety. I used to battle with migraines (read here how I got rid of them completely) and when they were severe I had a hard time staying calm. I found that two drops of copaiba under my tongue disrupted that cycle and within two to three minutes I was completely calm and able to fall asleep to allow the migraine medicine enough time to kick in. I try not to run out of copaiba as it is a staple essential oil for managing stress.

How copaiba makes me feel: Copaiba completely calms any anxiety or restlessness I feel. It gives me a sense of control without worry. It does not make me feel heavy or hungover in any way.

Try: diluting a drop or two in a drink like a cup of tea or two drops under your tongue. Add it to a roller bottle and roll on the bottoms of your feet.

Vetiver

This oil is unique and is often used in perfumes. It’s a thick oil that needs to be diluted and has a powerful perfume-like scent.

How I use vetiver: I save it for special occasions when the stress is unrelenting or I’ve just been through a long-term stressful situation and I need to completely disconnect from everything and everyone. It is the essential oil I go to for emotional support and healing after a traumatic event.

After a five-month battle with a neck tumor, I lost my beloved Labradoodle, Colonel. The strain of watching him in pain and the emotional struggle of not knowing when to let him go kept me on high stress for many weeks. When he was finally at peace, I wasn’t. I needed to disconnect from my feelings and find some healing. Vetiver helped me relax and halt the feeling of overwhelm so I could move on and find rest in sleep.

How vetiver makes me feel: Vetiver gives me a sense of being wrapped in a cocoon. I only use it if I do not need to focus because it makes me feel like my thoughts are suspended. I use it when I am going to go to sleep or nap and when I know I do not need to be alert or focused.

Try: diffusing it with just a few drops and see how you like it. Combine it with a carrier oil and make a roller bottle — but it can overwhelm other oils so its best to use it alone and sparingly. A little goes a long way with this oil.

“A good laugh and a long sleep are the best cures in the doctor’s book.” — Irish proverb

Essential oils for better sleep

Turn on the television or scroll through social media and one thing becomes apparent: many people are not sleeping well. Stress can contribute to disrupted sleep cycles, insomnia, or waking often during the night. Using essential oils for stress during the day can have an impact on the quality of your sleep at night but you can employ several essential oils to help you get a good night’s sleep.

Lavender

I told you lavender is versatile. Lavender has long been used to promote relaxation so you can drift off to sleep. Standard use of lavender is to diffuse in the bedroom before bed and apply a few drops to the soles of the feet. Lavender can be the first step when dealing with mild sleep disturbances.

How I use lavender: In addition to using it for managing stressful situations like driving in traffic, I like lavender for its overall relaxing benefits so I often apply it to my wrists right before bed and take a few good whiffs straight from the bottle!

Try: diffuse in the bedroom before retiring for the night, use lavender-infused lotions and shampoos before bed, and create a lavender spray to apply to sheets and pillowcases a few hours before bedtime. Apply lavender to wool dryer balls to infuse sheets with a fresh and calming scent for bedtime.

Chamomile

We’ve all heard of chamomile tea and its recommended use as a before-bed routine. That’s because chamomile is helpful in combating insomnia. Make your own sleepytime tea by adding a few drops of chamomile to hot lemon water or your favorite herbal, caffeine-free tea. If stress is keeping you from sleeping well, chamomile might be your new best friend.

How I use chamomile: I like it in tea and in the diffuser. Just thinking about a cup of chamomile tea makes me get sleepy!

Try: diffuse with lavender before bed for a calming essential oil blend; apply to soles of the feet or make a hot cup of tea.

Valerian

When you need a heavy hitter to help you combat sleep issues, try valerian. For long, stressful days when you need to drift off to sleep quickly, valerian can prepare your body for sleep. There are studies that show valerian helped people fall to sleep faster than those who used nothing. If stress or agitation gets in the way of sleep, try valerian.

How I use valerian: I do not have any trouble falling asleep or staying asleep (thank the Lord) but my husband has been known to toss and turn for more than an hour before dozing off. When he uses valerian he has a much better night’s sleep.

Try: apply directly to the soles of the feet. Valerian literally smells like stinky feet to me so it’s much better to have the fragrance trapped under the sheets!

“Sleep is the golden chain that ties health and our bodies together.” — Thomas Dekker

It’s always important to reduce stress as much as you can by minimizing your activities and creating margin in your life. Stress is a major contributor to sleep issues and can have devastating impacts on your life and health. Utilizing the natural resources we have from the earth will help you develop an overall healthy lifestyle that will contribute to your mental, spiritual, and physical well being. Why not include essential oils for dealing with stress and sleep as part of that lifestyle?

Ready to get started? Here are the quality essential oils I buy for managing stress and improving sleep.