Can Aromatherapy Improve Our Sleep Quality?

Have you ever used essential oils? Or maybe you have a favorite scented lotion or bath soak that makes your evening routine feel so much more relaxed. If so, you already know how much a scent can shape a mood — and that’s the idea behind aromatherapy. Let’s talk about what the research actually says about using it for better sleep.

In 2024, about 30% of American adults got fewer than the recommended seven hours of sleep in a day. Over time, that adds up: getting enough sleep supports our mood, immunity, heart health, and focus. Some of us struggle with falling asleep, some with staying asleep, and some just never feel rested. If that sounds like you, aromatherapy may be an easy addition to your bedtime routine worth trying!

First things first: aromatherapy means breathing in essential oils through a diffuser or spray, or using them on your skin in lotions and other diluted products. Ingesting essential oils is not recommended. Depending on the oil, people report everything from reduced anxiety to a greater sense of calm and a better mood.

Now is where it gets more scientific. Two 2021 research reviews (here and here) pooled dozens of studies and found that aromatherapy improved sleep quality on average — though the studies were small and varied quite a bit, and NCCIH notes that larger, more rigorous trials are still needed. Here are the oils that are referenced most often:

Lavender.

The most studied of the sleep oils, and the one you’ll see recommended most. Some studies suggest a benefit, but NCCIH still describes the evidence for sleep as unclear. If you love the floral scent, it’s a lovely, gentle place to start.

Chamomile.

Chamomile is best known as a bedtime tea, and that’s where most of the research lives — and even there, the sleep evidence is very limited. Inhaling the oil hasn’t been studied much on its own. Consider it a cozy scent to enjoy rather than a proven sleep aid.

Cedarwood.

That warm, woodsy scent comes partly from cedrol, a compound that measurably calms the nervous system — lower heart rate, slower breathing. Whether that translates into better sleep is less clear; the one sleep study used a blend in a small group of older adults. Promising, but the evidence for cedarwood oil itself is still thin.

Bergamot.

Bergamot is a bright, uplifting citrus oil pressed from the bergamot orange. It’s almost always studied in blends with oils like sandalwood, which makes it hard to say what bergamot does on its own. If you like the scent, it’s a nice way to lift the mood of a bedtime routine.

A few safety notes before you diffuse.

Always dilute oils before putting them on your skin, and know that citrus oils like bergamot can increase sun sensitivity. If you notice irritation, coughing, or a headache, stop. Keep oils out of reach of children. And if you have pets, check with your vet before diffusing — many essential oils are toxic to cats and dogs, and diffusers can leave oil droplets on their fur.

Aromatherapy has been studied for sleep in all kinds of contexts, and while more research comes out every year, the signs are encouraging: it can be a pleasant, relaxing part of a wind-down routine. It’s not a treatment for insomnia, though — if sleep problems stick around or affect your days, talk to a healthcare professional. In the meantime, how would you work a favorite scent into your evening?

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References + Sources

CDC. About Sleep. https://www.cdc.gov/sleep/about/index.html

CDC, National Center for Health Statistics. 2026. Short Sleep Duration and Sleep Difficulties Among Adults: United States, 2024. NCHS Data Brief No. 559. https://www.cdc.gov/nchs/products/databriefs/db559.htm

Dayawansa, S., et al. 2003. “Autonomic responses during inhalation of natural fragrance of Cedrol in humans.” Autonomic Neuroscience 108(1–2): 79–86. https://doi.org/10.1016/j.autneu.2003.08.002

Dyer, J., et al. 2016. “The use of aromasticks to help with sleep problems: A patient experience survey.” Complementary Therapies in Clinical Practice 22: 51–58. https://doi.org/10.1016/j.ctcp.2015.12.006

Her, J., and M.-K. Cho. 2021. “Effect of Aromatherapy on Sleep Quality of Adults and Elderly People: A Systematic Literature Review and Meta-Analysis.” Complementary Therapies in Medicine 60: 102739. https://doi.org/10.1016/j.ctim.2021.102739

National Capital Poison Center. Essential oils: Poisonous when misused. https://www.poison.org/articles/essential-oils

National Center for Complementary and Integrative Health. 2024. Chamomile. https://www.nccih.nih.gov/health/chamomile

National Center for Complementary and Integrative Health. 2025. Lavender. https://www.nccih.nih.gov/health/lavender

National Center for Complementary and Integrative Health. Sleep Disorders and Complementary Health Approaches. https://www.nccih.nih.gov/health/sleep-disorders-and-complementary-health-approaches

Benson, K. (Pet Poison Helpline). Updates on Essential Oils. https://www.petpoisonhelpline.com/wp-content/uploads/2020/03/Updates-on-Essential-Oils.pdf

Takeda, A., E. Watanuki, and S. Koyama. 2017. “Effects of Inhalation Aromatherapy on Symptoms of Sleep Disturbance in the Elderly with Dementia.” Evidence-Based Complementary and Alternative Medicine 2017: 1902807. https://doi.org/10.1155/2017/1902807

Tang, Y., et al. 2021. “The Therapeutic Effect of Aromatherapy on Insomnia: A Meta-Analysis.” Journal of Affective Disorders 288: 1–9. https://doi.org/10.1016/j.jad.2021.03.066