Most of us know the feeling of getting into bed with the day still running in our heads. A short, repeatable wind-down ritual is one of the gentlest ways to signal that the day is over, and scent can be a lovely part of it. Here is a simple 10-minute bedtime ritual using essential oils.
Quick answer: the scents people most often reach for at night are lavender, mandarin, bergamot, cedarwood and ylang ylang. Roll a little onto your wrists as part of a regular bedtime routine, take a few slow breaths and switch off screens. Essential oils are not a treatment for sleep problems, so if poor sleep is ongoing, please talk to your doctor.
Why a wind-down ritual helps
Your body likes routine. Doing the same few things in the same order each night, such as dimming the lights, putting your phone away and breathing slowly, becomes a cue that it is time to rest. A familiar scent is an easy cue to add, because the brain links smells to places and moments very quickly.
Scents people reach for at night
| Scent | What it smells like | Find it in |
|---|---|---|
| Lavender | Soft, floral, a little herbal | Intention (floral) |
| Mandarin | Sweet, gentle citrus | Patience (citrus) |
| Bergamot | Citrus with a soft floral edge | Generosity (warm spice) |
| Cedarwood | Warm, dry, woody | Generosity (warm spice) |
| Ylang ylang | Rich, sweet, creamy floral | Intention (floral) |
There is no single best scent. The right one is the one you find calming and are happy to smell every night.
A 10-minute bedtime ritual
- Minute 0: screens off. Put your phone on charge outside arm's reach and dim the lights.
- Minute 1: roll on. Two strokes of your chosen blend on each inner wrist. Press your wrists together and bring them up to breathe in.
- Minute 2: three slow breaths. In through the nose for four, out through the mouth for six.
- Minutes 3 to 9: a guided meditation. A short recording, such as the Mirosuna River meditation, gives your mind something soft to follow. Our guided meditations are $15 each.
- Minute 10: lights out.
For more ideas, read our three ways to fall asleep, and see the roll-on guide for where to apply.
Patience (citrus) and Intention (floral) are $38 each. Ships Australia-wide. Thank you for supporting a small Melbourne studio.
Diffuser, roll-on or pillow spray
| Roll-on | Diffuser | Pillow spray | |
|---|---|---|---|
| How it works | Applied to pulse points | Disperses scent into the room | Misted onto linen |
| Scent strength | Close and gentle | Fills the room | Light, fades quickly |
| Best for | A personal ritual, travel, sharing a bed | Larger rooms, a whole-house wind-down | A quick finishing touch |
| Watch out for | Patch test first | Pets, small rooms, leaving it running all night | Marks on delicate fabrics |
Safety
- Please patch test any new oil on your inner arm and wait 24 hours.
- Some essential oils are not suitable around cats and dogs, so keep diffusers out of rooms where pets sleep and check with your vet.
- In pregnancy, please check with your doctor or midwife before using essential oils.
- Take extra care with children, and keep bottles out of their reach.
Every Mirosuna oil is for external use only. Please patch test on a small area of skin first, keep it away from your eyes and face, and stop using it if irritation occurs. Take extra care with aromatherapy in pregnancy and around children, and if you have any health concerns, please check with a registered health practitioner before use.
Frequently asked questions
Which essential oil is best for sleep?
Lavender is the most popular, but mandarin, bergamot, cedarwood and ylang ylang are all common choices. Pick a scent you find calming, because the ritual matters more than the oil.
Where do you put essential oils for sleep?
Your inner wrists and the side of your neck are easiest. You can also add a drop of diluted oil to the corner of your pillowcase, away from your face.
Can you use essential oils every night?
Most people can, with a ready-diluted roll-on. If your skin becomes irritated, stop using it, and give it a few nights off now and then.
Can essential oils cure insomnia?
No. Scent can be a pleasant part of a bedtime routine, but it is not a treatment. If sleep is a regular struggle, please speak with your doctor.
Thank you for reading, and sleep well.