Aromatherapy for Better Sleep: How Essential Oils Can Help You Unplug From Blue Light in 2025
Struggling to sleep after screen time? Discover how essential oils like lavender and vetiver help combat blue light and improve sleep naturally.
THE SCENT DAILY
6/14/202516 min read
In today’s hyperconnected world, winding down at night has become more difficult than ever. Our screens — phones, tablets, TVs, laptops — flood our senses with blue light, a wavelength known to suppress melatonin production and disrupt our circadian rhythm. The result? Tossing, turning, and waking up feeling more tired than before.
While many turn to supplements or medications, a more natural, sensory-based solution is gaining traction: aromatherapy. Specifically, the use of essential oils to support restful, uninterrupted sleep.
Inhale → Odor molecules land on special receptors high inside your nose.
Signal jump → Those receptors fire straight to the olfactory bulb, then on to the limbic system—the brain zone that handles emotions, memories, and the body’s stress switch.
Autonomic shift → The limbic system tells the hypothalamus to dial down “fight-or-flight” nerves and up the “rest-and-digest” branch. Heart rate slows, blood pressure eases, and muscles loosen.
Chemical nudge → At the same time, common aroma compounds boost calming messengers like GABA and serotonin, making it easier for natural sleep hormones (think melatonin) to do their work.
Real studies back this up
Heart-rate proof. In a trial run by Taipei Medical University, women with insomnia breathed in a relaxing aroma for 20 minutes, twice a week, for 12 weeks. By week four their average heart rate had dropped, and heart-rate-variability scores—an easy marker of relaxation—kept improving through week twelve.
Big-picture proof. A 2021 meta-analysis from Seoul National University pulled data from 30 separate experiments on adults and older adults. The review found that people who used inhalation aromatherapy improved their Pittsburgh Sleep Quality Index scores enough to move from “poor” to “fair” sleep—without drug side-effects.
Put simply, pleasant scents don’t knock you out like sleeping pills. Instead, they tell your nervous system, “It’s safe—time to power down,” making it much easier for your own natural sleep hormones to do their job.
Why Aromatherapy Works for Sleep
Ever notice how just one calming smell can make your shoulders drop and your breathing slow? That quick shift isn’t magic—it’s brain wiring. Scents travel straight from your nose to the limbic system, the part of the brain that handles emotions and the body’s stress switch. When a soothing aroma reaches this area, it dials down the “fight-or-flight” nerves and turns up the “rest-and-digest” side, which naturally lowers heart rate and blood pressure. Here’s the short, step-by-step story:
The Blue Light Problem
Before we get into which oils to use, it's important to acknowledge the modern enemy of sleep: blue light. Studies show that even 1–2 hours of screen exposure before bed can reduce melatonin by over 20%, leading to delayed sleep onset and poorer quality sleep.
Aromatherapy isn’t a magic fix for this, but when combined with good sleep hygiene — like reducing screen time an hour before bed — it becomes a powerful tool in your nightly wind-down ritual.
Before we get into which oils to use, it's important to acknowledge the modern enemy of sleep: blue light. Studies show that even 1–2 hours of screen exposure before bed can reduce melatonin by over 20%, leading to delayed sleep onset and poorer quality sleep.
Aromatherapy isn’t a magic fix for this, but when combined with good sleep hygiene — like reducing screen time an hour before bed — it becomes a powerful tool in your nightly wind-down ritual.
The Blue Light Problem
1. Lavender (Lavandula angustifolia)
The gold standard for sleep. Lavender has been clinically shown to slow down the nervous system and promote deeper stages of sleep. Its calming floral scent reduces anxiety and restlessness, making it ideal for pre-bedtime use.
How to use: Diffuse 3–5 drops 30 minutes before bed or place 1–2 drops on your pillow.
2. Roman Chamomile (Chamaemelum nobile)
Known for its gentle, apple-like aroma, Roman chamomile has mild sedative properties. It helps quiet racing thoughts and soften emotional tension.
Best for: People with anxiety-induced insomnia or those who wake up frequently during the night.
3. Cedarwood (Cedrus atlantica)
Cedarwood has a grounding, earthy aroma that slows brain activity and encourages a deep, steady sleep. It contains a natural compound called cedrol, known for its sedative effects.
Pro tip: Blend cedarwood with lavender or frankincense for a rich nighttime diffuser mix.
4. Clary Sage (Salvia sclarea)
This oil is particularly helpful for women, as it not only promotes sleep but also supports hormonal balance and emotional clarity. Its slightly herbal, nutty aroma can be surprisingly soothing.
Best used in: A nighttime bath — 5 drops mixed with a carrier oil added to warm water.
5. Vetiver (Vetiveria zizanioides)
Thick, smoky, and grounding — vetiver is ideal for overthinkers. It slows down overactive thoughts and provides a strong sense of stillness. Not everyone loves its earthy scent on its own, so it's often blended.
Try this blend: 2 drops vetiver + 3 drops lavender + 1 drop bergamot in a diffuser.
1. Lavender (Lavandula angustifolia)
The gold standard for sleep. Lavender has been clinically shown to slow down the nervous system and promote deeper stages of sleep. Its calming floral scent reduces anxiety and restlessness, making it ideal for pre-bedtime use.
How to use: Diffuse 3–5 drops 30 minutes before bed or place 1–2 drops on your pillow.
2. Roman Chamomile (Chamaemelum nobile)
Cedarwood has a grounding, earthy aroma that slows brain activity and encourages a deep, steady sleep. It contains a natural compound called cedrol, known for its sedative effects.
Pro tip: Blend cedarwood with lavender or frankincense for a rich nighttime diffuser mix.
3. Cedarwood (Cedrus atlantica)
Cedarwood has a grounding, earthy aroma that slows brain activity and encourages a deep, steady sleep. It contains a natural compound called cedrol, known for its sedative effects.
Pro tip: Blend cedarwood with lavender or frankincense for a rich nighttime diffuser mix.
4. Clary Sage (Salvia sclarea)
This oil is particularly helpful for women, as it not only promotes sleep but also supports hormonal balance and emotional clarity. Its slightly herbal, nutty aroma can be surprisingly soothing.
Best used in: A nighttime bath — 5 drops mixed with a carrier oil added to warm water.
5. Vetiver (Vetiveria zizanioides)
Thick, smoky, and grounding — vetiver is ideal for overthinkers. It slows down overactive thoughts and provides a strong sense of stillness. Not everyone loves its earthy scent on its own, so it's often blended.
Try this blend: 2 drops vetiver + 3 drops lavender + 1 drop bergamot in a diffuser.
How to Use Essential Oils Safely for Sleep
Diffusion: This is the most popular method. Ultrasonic diffusers release a fine mist of essential oils into the air. Run the diffuser for 15–30 minutes before bed.
Topical Use: Mix a few drops with a carrier oil (like jojoba or sweet almond) and massage onto the neck, shoulders, or soles of the feet.
Pillow Spray: Create your own sleep spray with distilled water, witch hazel, and a blend of your favorite oils.
Bath Soak: A warm bath with diluted essential oils can relax tense muscles and signal your body it's time to sleep.
Important: Never apply undiluted essential oils directly to skin. And if you're pregnant, nursing, or have health conditions, consult a healthcare provider before use.
Pairing Aromatherapy With Sleep Hygiene
Aromatherapy works best when paired with healthy habits:
Dim the lights an hour before bed.
Avoid caffeine after 4 PM.
Put away screens 30–60 minutes before sleep (or use blue-light blockers).
Stick to a routine — consistent sleep and wake times matter.
Keep your room cool and dark for deeper sleep.
Our Top Picks For Sleep
Highest Rated Products For Each Use Case
★★★★★
The products we recommend have undergone scrutinous review, and are generally regarded as good options with proven track records to accomplish the goal of better sleep. They also have great public reviews, and hold up to independent and third party-testing.
Our Top Picks For Sleep
Highest Rated Products For Each Use Case
★★★★★
The products we recommend have undergone scrutinous review, and are generally regarded as good options with proven track records to accomplish the goal of better sleep. They also have great public reviews, and hold up to independent and third party-testing.
1.Sleep-Focused Diffuser
For aiming comfort exactly where you sleep, the Dual 150 adds a 360° rotating nozzle and a simple mist-output dial, so you can direct a fine, even plume toward your pillow without soaking the nightstand. Safety touches—BPA-free plastics, auto shut-off when the water runs low, and an optional aroma tray that lets you drop oils into the base instead of the tank—make it as low-maintenance on day 200 as it is on day one, which is why many owners leave it parked on the dresser year-round as both diffuser and room humidifier.
Levoit’s Dual 150 Top-Fill Cool-Mist Diffuser/Humidifier feels purpose-built for bedtime. A 3-liter tank gives you up to 25 hours of cool mist, so you can run it three nights on low without a 2 a.m. refill. The top opening is wide enough to pour straight from a pitcher and wipe clean with a cloth—no flipping the tank, no hidden corners—and the nearly silent 26 dB motor means its soft gurgle disappears under a whisper fan or white-noise app.
Levoit’s Dual 150 Top-Fill Cool-Mist Diffuser
How to use:
Lift the top lid and fill the tank with cool, filtered water up to the MAX line.
Add 3–5 drops of your chosen sleep oil to the aroma sponge in the base (not in the tank).
Replace the lid, turn the mist dial to your preferred output, swivel the nozzle toward the bed, and tap the night-light button if you’d like a soft glow.
2.Diffuser Oil
Zen Sleep Essential Oil Synergy Blend (30 mL, Nexon Botanics)
A pre-mixed bedtime formula that saves you from buying multiple singles. The blend merges steam-distilled lavender, sweet orange, and rosemary oils—each batch GC/MS-tested and bottled in the USA—to deliver a soft floral–citrus aroma rich in linalool, limonene, and 1,8-cineole, compounds widely studied for their relaxing effects. The amber glass bottle includes an orifice reducer so the concentrate stays fresh and light-safe while you dispense it drop by drop.
How to use: Add 3–5 drops per 100 mL of water in an ultrasonic diffuser (or according to your unit’s instruction manual). For topical application, dilute to about 2 % in a carrier oil—roughly 4 drops in 10 mL of jojoba (carrier oil). Then massage onto wrists, neck, or the soles of the feet 20–30 minutes before bed.
2.Diffuser Oil
Zen Sleep Essential Oil Synergy Blend (30 mL, Nexon Botanics)
A pre-mixed bedtime formula that saves you from buying multiple singles. The blend merges steam-distilled lavender, sweet orange, and rosemary oils—each batch GC/MS-tested and bottled in the USA—to deliver a soft floral–citrus aroma rich in linalool, limonene, and 1,8-cineole, compounds widely studied for their relaxing effects. The amber glass bottle includes an orifice reducer so the concentrate stays fresh and light-safe while you dispense it drop by drop.
How to use: Add 3–5 drops per 100 mL of water in an ultrasonic diffuser (or according to your unit’s instruction manual). For topical application, dilute to about 2 % in a carrier oil—roughly 4 drops in 10 mL of jojoba (carrier oil). Then massage onto wrists, neck, or the soles of the feet 20–30 minutes before bed.
3.Deep Sleep Pillow Spray
This Works Deep Sleep Pillow Spray (75 mL)
An award-winning, 99 %-natural bedtime mist that skips carrier oils and instead suspends its lavender, camomile, and vetivert essential-oil “Superblend” in a water-based formula that won’t stain linens. Third-party tests quoted by the brand show faster sleep onset and better sleep quality after just two weeks of nightly use. The travel-friendly, UV-safe bottle lets you bring the same calming aroma on flights or hotel stays so your brain gets one familiar “time for bed” cue wherever you are.
How to use: Shake gently, then mist 2–3 spritzes across your pillow, duvet, or sleep mask about 15–30 minutes before lights-out. Re-apply if you wake during the night, or spray on a tissue and tuck it inside your pillowcase for a subtler scent.
3.Deep Sleep Pillow Spray
An award-winning, 99 %-natural bedtime mist that skips carrier oils and instead suspends its lavender, camomile, and vetivert essential-oil “Superblend” in a water-based formula that won’t stain linens. Third-party tests quoted by the brand show faster sleep onset and better sleep quality after just two weeks of nightly use. The travel-friendly, UV-safe bottle lets you bring the same calming aroma on flights or hotel stays so your brain gets one familiar “time for bed” cue wherever you are.
How to use: Shake gently, then mist 2–3 spritzes across your pillow, duvet, or sleep mask about 15–30 minutes before lights-out. Re-apply if you wake during the night, or spray on a tissue and tuck it inside your pillowcase for a subtler scent.
This Works Deep Sleep Pillow Spray (75 mL)
4.Bath & Body Oil
Dr Teal’s Sleep Spray with Melatonin & Essential Oil Blend (260 mL)
Linen-safe, water-based mist that pairs the sleep-regulating hormone melatonin with a calming trio of lavender, chamomile, and patchouli oils. This vegan, paraben-free formula is bottled in a travel-friendly sprayer so you can carry the same bedtime scent from home to hotel while the amber bottle protects its botanicals from light degradation.
How to use: Shake gently, then mist 2–4 sprays onto pillows, sheets, pajamas, or into the air around your bed 15–30 minutes before lights-out. You can also spritz a light cloud in a warm shower or across pulse points (wrists, neck) to layer the aroma on skin.
4.Bath & Body Oil
Dr Teal’s Sleep Spray with Melatonin & Essential Oil Blend (260 mL)
Linen-safe, water-based mist that pairs the sleep-regulating hormone melatonin with a calming trio of lavender, chamomile, and patchouli oils. This vegan, paraben-free formula is bottled in a travel-friendly sprayer so you can carry the same bedtime scent from home to hotel while the amber bottle protects its botanicals from light degradation.
How to use: Shake gently, then mist 2–4 sprays onto pillows, sheets, pajamas, or into the air around your bed 15–30 minutes before lights-out. You can also spritz a light cloud in a warm shower or across pulse points (wrists, neck) to layer the aroma on skin.
5.Topical Oil
UpNature Dream Sleep Essential Oil Roll-On (10 mL)
Pre-diluted bedtime blend packaged in a mess-free steel-roller bottle, so you can swipe it on skin without touching pure concentrates. The formula combines skin-safe MCT oil with Orange, Juniper Berry, Lavender, Coriander Seed, and Chamomile essentials—plus supporting notes of ho wood, copaiba, balm mint, and bay laurel—to create a soft, herbal-citrus aroma aimed at easing pre-sleep tension. The company steam-distills or cold-presses each component and publishes a toxin-free pledge, making it a travel-friendly alternative to larger diffuser blends.
How to use: Glide the roller across wrists, temples, the back of the neck, or the soles of the feet 15–30 minutes before bed. Inhale deeply from cupped hands for an extra hit of aroma, and re-apply during night-time wake-ups as needed.
5.Topical Oil
UpNature Dream Sleep Essential Oil Roll-On (10 mL)
Pre-diluted bedtime blend packaged in a mess-free steel-roller bottle, so you can swipe it on skin without touching pure concentrates. The formula combines skin-safe MCT oil with Orange, Juniper Berry, Lavender, Coriander Seed, and Chamomile essentials—plus supporting notes of ho wood, copaiba, balm mint, and bay laurel—to create a soft, herbal-citrus aroma aimed at easing pre-sleep tension. The company steam-distills or cold-presses each component and publishes a toxin-free pledge, making it a travel-friendly alternative to larger diffuser blends.
How to use: Glide the roller across wrists, temples, the back of the neck, or the soles of the feet 15–30 minutes before bed. Inhale deeply from cupped hands for an extra hit of aroma, and re-apply during night-time wake-ups as needed.
6.Neat Lavender Oil
Majestic Pure Lavender Essential Oil (118 mL)
A neat, steam-distilled concentrate—a blend of Lavender (Lavandula angustifolia & Lavandula hybrida) grown in Bulgaria and France is bottled in a light-safe amber glass. Because it’s undiluted, you control every drop: blend it with carrier oils for skin, add it straight to diffusers, or craft custom pillow sprays. Lavender remains the gold-standard single for sleep; randomized trials show that nightly inhalation of lavender aroma improves the Pittsburgh Sleep Quality Index scores and shortens time-to-sleep onset in adults after just four weeks.
What’s a “neat” oil? It’s pure, undiluted essential oil—no carrier, no fillers—so you can tailor strength, scent mixes, and application methods yourself. Lavender’s balanced chemistry (linalool + linalyl acetate) makes it gentle on skin and especially effective in calming the limbic system, which is why it’s the go-to base note when you’re building your own sleep blend.
How to use:
• For diffusion, start with 3 drops per 100 mL of water and adjust to preference.
• For a custom topical blend, dilute to ~2 % (6 drops in 10 mL of sweet-almond or jojoba), then apply to wrists, neck, or the soles of the feet 20 minutes before bed.
6.Neat Lavender Oil
A neat, steam-distilled concentrate—a blend of Lavender (Lavandula angustifolia & Lavandula hybrida) grown in Bulgaria and France is bottled in a light-safe amber glass. Because it’s undiluted, you control every drop: blend it with carrier oils for skin, add it straight to diffusers, or craft custom pillow sprays. Lavender remains the gold-standard single for sleep; randomized trials show that nightly inhalation of lavender aroma improves the Pittsburgh Sleep Quality Index scores and shortens time-to-sleep onset in adults after just four weeks.
What’s a “neat” oil? It’s pure, undiluted essential oil—no carrier, no fillers—so you can tailor strength, scent mixes, and application methods yourself. Lavender’s balanced chemistry (linalool + linalyl acetate) makes it gentle on skin and especially effective in calming the limbic system, which is why it’s the go-to base note when you’re building your own sleep blend.
How to use:
• For diffusion, start with 3 drops per 100 mL of water and adjust to preference.
• For a custom topical blend, dilute to ~2 % (6 drops in 10 mL of sweet-almond or jojoba), then apply to wrists, neck, or the soles of the feet 20 minutes before bed.
Majestic Pure Lavender Essential Oil (118 mL)
7.As a Gift
Ethlauf Sleep Essential Oils Set (six 10 mL bottles)
Bundles a sampler of pure singles—Lavender, Rose, Bergamot, Peppermint, Eucalyptus, and Sage—all steam-distilled and packed in UV-safe amber glass. Because each bottle is small, the set works especially well as a gift: recipients can “speed-date” six classic sleep-friendly aromas, discover their favorite, and even blend two or three together to find out what they like best, without committing to full-size bottles. It's a great way of introducing someone into the world of aromatherapy, whilst also being fun for enthusiasts who enjoy experimenting with blends.
How to use: Choose one oil (or a custom mix) and add 3–5 drops per 100 mL of water in an ultrasonic diffuser. Rotate through the set over several nights to compare effects, or blend equal parts of your favorites in an empty bottle to create a personalized bedtime aroma. For topical use, dilute any single oil to about 2 % in a carrier such as jojoba before applying to wrists or the back of the neck 20 minutes before bed.
7.As a Gift
Ethlauf Sleep Essential Oils Set (six 10 mL bottles)
How to use: Choose one oil (or a custom mix) and add 3–5 drops per 100 mL of water in an ultrasonic diffuser. Rotate through the set over several nights to compare effects, or blend equal parts of your favorites in an empty bottle to create a personalized bedtime aroma. For topical use, dilute any single oil to about 2 % in a carrier such as jojoba before applying to wrists or the back of the neck 20 minutes before bed.
Bundles a sampler of pure singles—Lavender, Rose, Bergamot, Peppermint, Eucalyptus, and Sage—all steam-distilled and packed in UV-safe amber glass. Because each bottle is small, the set works especially well as a gift: recipients can “speed-date” six classic sleep-friendly aromas, discover their favorite, and even blend two or three together to find out what they like best, without committing to full-size bottles. It's a great way of introducing someone into the world of aromatherapy, whilst also being fun for enthusiasts who enjoy experimenting with blends.
Final Whiff from Evellon Oils🌙✨
In an age where blue light and constant connectivity chip away at our rest, aromatherapy has quietly reclaimed its place as one of the most effective, natural ways to ease into sleep. It’s a beautiful reminder that nature still holds answers that are simple, fragrant, and incredibly powerful. While many essential oils offer their own unique kind of calm, lavender continues to rise above the rest, not just for its scent but for how reliably it works. What makes it all the more exciting is that there’s room for creativity, for play—for making your own blends and discovering the routine that relaxes you most. Sleep doesn’t have to be a nightly battle; with aromatherapy, it can become something you actually look forward to! So get your diffusers ready and blends mixed, and jump right into your journey into sleep aromatherapy tonight!
Final Whiff from Evellon Oils🌙✨
In an age where blue light and constant connectivity chip away at our rest, aromatherapy has quietly reclaimed its place as one of the most effective, natural ways to ease into sleep. It’s a beautiful reminder that nature still holds answers that are simple, fragrant, and incredibly powerful. While many essential oils offer their own unique kind of calm, lavender continues to rise above the rest, not just for its scent but for how reliably it works. What makes it all the more exciting is that there’s room for creativity, for play—for making your own blends and discovering the routine that relaxes you most. Sleep doesn’t have to be a nightly battle; with aromatherapy, it can become something you actually look forward to! So get your diffusers ready and blends mixed, and jump right into your journey into sleep aromatherapy tonight!
