Essential Oils for Sleep: What the Research Can—and Cannot—Tell Us
Research suggests that some essential oils may help improve perceived sleep quality or support relaxation. Human studies have reported benefits with lavender and chamomile, while findings on bergamot and cedarwood-related compounds extend the research beyond these familiar examples. Although the strength of the evidence varies, it provides a basis for considering aromatherapy as one part of a bedtime routine. [1–4]
Understanding that potential means looking closely at what each study tested. An improvement in reported sleep quality, a reduction in anxiety, and a physiological sign of relaxation are different findings, each with its own relevance to rest. [2,4,6]
Lavender: evidence from several trials
Lavender field
Lavender provides a useful starting point because it has been examined across multiple randomized trials. A systematic review published online in 2025 combined 11 trials involving 628 adults and found an overall improvement in sleep-quality measures with lavender essential oil. Although results differed substantially between studies, the pooled finding was positive. [1]
A separate trial involving 79 college students found that lavender inhalation, added to guidance on healthy sleep habits, improved reported sleep quality more than the guidance alone. Benefits remained evident at a two-week follow-up. The groups did not differ in sleep quantity, suggesting that the benefit concerned the experience of sleep rather than simply adding more hours. [5]
These findings suggest that lavender may improve perceived sleep for some people. The variation in study methods and results leaves questions about which preparations work best and whether improvements persist over longer periods. [1,5]
Chamomile: findings on sleep quality and insomnia symptoms
Chamomile has also been studied directly. In a randomized trial published online in 2024, 80 adults aged 18–35 with insomnia were assigned either to inhale chamomile oil for ten minutes daily before bed or to continue their normal routine. After 15 days, the aromatherapy group had better sleep-quality and insomnia-severity scores than the control group. [2]
The researchers assessed both perceived sleep quality and insomnia symptoms, giving the result relevance beyond relaxation alone. However, the comparison group did not receive an alternative fragrance or matching intervention. A stronger control would help establish how much of the improvement came from chamomile itself. [2]
Roman chamomile has also appeared in blend research. In a controlled, nonrandomized study of 56 cardiac patients in intensive care, a combination of lavender, Roman chamomile, and neroli improved reported sleep quality and reduced anxiety compared with conventional nursing care. The result applies to the blend as tested; it cannot identify each ingredient’s contribution. [6]
Bergamot: exploring mood and sleep together
Bergamot expands the research into citrus oils. A 2023 randomized crossover trial tested bergamot essential oil around bedtime and awakening, using one-week intervention periods separated by a washout week. The researchers reported benefits for sleep and concluded that bedtime use could help with relaxation. Because the study was open-label, participants knew which intervention they received. [3]
Results are not uniform across settings. A separate randomized trial involving 60 postpartum women found improved depressive mood with bergamot aromatherapy, but no significant difference in sleep quality compared with the control group. Taken together, the findings suggest that bergamot merits further study, while showing that a change in mood does not necessarily translate into a measurable sleep benefit. [3,7]
Cedarwood: clues from the body’s relaxation response
Research on cedrol, a compound found in cedarwood oil, offers a different perspective. In a human experiment involving 26 healthy volunteers, inhaled cedrol reduced heart rate, blood pressure, and breathing rate compared with blank air. Measures of nervous-system activity were consistent with a relaxation response. [4]
This was a physiological experiment using isolated cedrol, rather than a trial of a commercial cedarwood blend or an insomnia treatment. It provides a possible biological basis for further research, but does not establish that cedarwood oil improves sleep. [4]
Woody blends have also featured in exploratory sleep studies. A small study of older adults with dementia reported increased sleep time during an aromatherapy period. Participants chose among lavender, a lavender–sweet orange blend, and a blend containing Japanese cypress, Virginian cedarwood, cypress, and pine. Because participants selected their oils and all received the control period first, the results are preliminary and cannot establish the effectiveness of any individual oil. [8]
What the findings mean for your evening
Across these studies, reported benefits include improved sleep ratings, reduced anxiety in some settings, and measurable signs of relaxation. Together, they suggest that aromatherapy may have a useful supporting role for some people, although they do not establish a consistent effect across oils, products, or users. [2,4,6]
The key is to match expectations to the evidence. A better sleep-quality score does not automatically mean more deep sleep, and a successful blend does not prove that its ingredients work independently or that all blends are equally effective. Larger, longer trials are still needed to establish reliable dosing and lasting benefits. [1,6,9]
For someone who enjoys botanical scents, trying a brief aromatic routine may be a reasonable personal choice. Notice whether it feels relaxing and whether sleep seems to improve, while keeping expectations proportionate to the evidence. [12]
References
- Shen H, Zhang L-J, Zhu W-Y. The Sleep-Enhancing Effect of Lavender Essential Oil in Adults: A Systematic Review and Meta-Analysis. Holistic Nursing Practice. Online 2025; issue 2026. doi:10.1097/HNP.0000000000000734.
- Deepa Y et al. Effects of chamomile oil inhalation on sleep quality in young adults with insomnia: A randomized controlled trial. International Journal of Psychiatry in Medicine. Online 2024; issue 2025. doi:10.1177/00912174241301279.
- Wakui N et al. Relieving psychological stress and improving sleep quality by bergamot essential oil use before bedtime and upon awakening: A randomized crossover trial. Complementary Therapies in Medicine. 2023. doi:10.1016/j.ctim.2023.102976.
- Dayawansa S et al. Autonomic responses during inhalation of natural fragrance of Cedrol in humans. Autonomic Neuroscience. 2003. doi:10.1016/j.autneu.2003.08.002.
- Lillehei AS et al. Effect of Inhaled Lavender and Sleep Hygiene on Self-Reported Sleep Issues: A Randomized Controlled Trial. Journal of Alternative and Complementary Medicine. 2015. doi:10.1089/acm.2014.0327.
- Cho MY et al. Effects of Aromatherapy on the Anxiety, Vital Signs, and Sleep Quality of Percutaneous Coronary Intervention Patients in Intensive Care Units. Evidence-Based Complementary and Alternative Medicine. 2013. doi:10.1155/2013/381381.
- Chen ML, Chen YE, Lee HF. The Effect of Bergamot Essential Oil Aromatherapy on Improving Depressive Mood and Sleep Quality in Postpartum Women: A Randomized Controlled Trial. Journal of Nursing Research. 2022. doi:10.1097/jnr.0000000000000459.
- Takeda A, Watanuki E, Koyama S. Effects of Inhalation Aromatherapy on Symptoms of Sleep Disturbance in the Elderly with Dementia. Evidence-Based Complementary and Alternative Medicine. 2017.
- Chen HB et al. Inhalation aromatherapy for the treatment of comorbid insomnia: a systematic review and meta-analysis. Frontiers in Psychiatry. 2025. doi:10.3389/fpsyt.2025.1485693.
- National Capital Poison Center. Essential oils: Poisonous when misused.
- National Center for Complementary and Integrative Health. Sleep Disorders and Complementary Health Approaches.
- National Center for Complementary and Integrative Health. Lavender: Usefulness and Safety.
- Edinger JD et al. Behavioral and psychological treatments for chronic insomnia disorder in adults: an American Academy of Sleep Medicine clinical practice guideline. Journal of Clinical Sleep Medicine. 2021. doi:10.5664/jcsm.8986.
- MYLO Oils. Deep Sleep Self-Massage Oil Set. Product composition and usage information; not clinical efficacy evidence.