The use of essential oils to improve sleep quality is pervasive, from spa resorts to the home use market. A variety of essential oils are recommended, for example, lavender, vanilla, cedarwood. chamomile, bergamot, ylang-ylang, jasmine, peppermint, and geranium. (1)
Looking for rigorous scientific support, we prefer randomized clinical trials (RCT), we recommend a review study. (2) The study by Jihoo Her and Mi Kyoung Cho found 30 studies that met their criteria. They concluded that aromatherapy’s overall effect on sleep quality was positive, and statistically significant. “Moreover, significant combined effects of aromatherapy were observed with other variables such as stress, pain, anxiety, depression, and fatigue.” They also found that aroma massage therapy produced a greater effect than aroma inhalation. One caveat: “Currently, no standard protocol exists for the method, frequency, or period of aromatherapy application for improving sleep quality, which makes consistent application difficult.”
A randomized controlled study examined inhaled aromatherapy. (3) Lavender oil inhalation was administered half an hour before sleep each day for a month. The study concluded that aromatherapy administration improved sleep quality and decreased fatigue severity.
The Jihoo Her and Mi Kyoung Cho study also reminds readers of the importance of sleep: Sleep is an essential process that provides rest, stability, maintenance of human health by facilitating recovery from musculoskeletal or mental fatigue, and stress relief. (4) The lack of sleep causes fatigue, depression, stress, and cognitive impairment. (5) Thus, the risk of suicidal ideation, (6) traffic accidents, and unemployment rates due to impaired optimal job performance increase, resulting in personal and social problems. (7)
For home use, we recommend an aroma diffuser.
References:
- 9 Essential Oils for Restful Sleep In & Out of the Treatment Room, 23 December 2022, by WellSpa360, Marisa Sobotka
- Effect of aromatherapy on sleep quality of adults and elderly people: A systematic literature review and meta-analysis, by Jihoo Her, Mi Kyoung Cho, 2021
- The Effect of Aromatherapy on Sleep Quality and Fatigue Level of the Elderly, A Randomized Controlled Study, by Fatma Genc, Songul Karada, Nazan Kılıc Akca, Mehtap Tan, Derya Cerit, 2020
- Nursing standard-of-practice protocol: sleep disturbances in elderly patients: alterations in the sleep-wake cycle call for immediate assessment and intervention, by Foreman MD, Wykle FM., 1995
- Relationships between sleep quality, fatigue and depression on health promoting behavior by shift-work patterns in university hospital nurses, by Son YJ, Park YR, 2011
- The association between total sleep time and suicidal ideation in adults over the age of 20, by Hwang EH, Park MH., 2016
- Effects of chronic insufficient sleep on society, by Lee HJ, Kim L, 2003