Best Essential Oils for Better Sleep
When you’re a new parent, sleep often feels like a rare luxury, but a little aromatherapy can go a long way in helping you (and maybe even your baby!) catch some much-needed z’s. Essential oils are a natural and gentle way to calm your mind and set the stage for restful sleep. Whether you’re trying to unwind after a chaotic day or help your little one drift off peacefully, these soothing scents will make bedtime your new favourite time of day.
1. Lavender: The Classic Sleep Champion
Lavender has earned its reputation as the go-to essential oil for sleep, and for good reason! Its calming properties help slow your mind and relax your body, making it easier to drift off. You can use a lavender rollerball on your wrists or temples to feel its effects within minutes. The light floral scent isn’t overpowering, so it’s perfect for creating a calming atmosphere in your bedroom or nursery. You’ll feel like you’ve stepped into a spa every time you close your eyes.
If your baby struggles to settle down at night, lavender is one of the safest oils to use around little ones. A quick roll of lavender oil on your pulse points before bedtime can set the tone for a more peaceful night—for both of you!
2. Chamomile: A Soothing Scent for Sweet Dreams
Chamomile isn’t just for tea! The essential oil version of this well-loved herb works wonders when it comes to promoting relaxation. Its mild and slightly sweet aroma helps reduce anxiety and tension, which can sometimes be the biggest barriers to getting quality sleep. If you’ve had a particularly long day filled with crying babies and laundry piles, chamomile can be your bedtime hero.
Roll a chamomile-infused oil onto your palms, rub them together, and take a few deep breaths before lying down. You’ll feel your shoulders relax almost instantly. Plus, it’s gentle enough to use around babies who might be fussy at night—just avoid applying directly on their skin. Pro tip: pair it with lavender for an even more powerful calming effect!
3. Cedarwood: The Underrated Sleep Powerhouse
Cedarwood is often overlooked in the world of sleep-inducing oils, but trust me, it’s a hidden gem! This earthy scent has grounding properties that help you feel centred and relaxed, making it easier to let go of the day’s stress. Unlike floral oils, cedarwood’s warm and woody aroma can feel like a comforting hug—perfect for nights when your mind won’t stop racing.
A couple of rolls of cedarwood oil onto the back of your neck or your pillow can help ease your body into relaxation mode. It’s especially great if you love the idea of turning your bedroom into a cosy, woodsy retreat. If you’re not sure about its strong scent at first, try blending it with a lighter oil like chamomile or orange for a balanced aroma that’s perfect for bedtime.
4. Frankincense: Calming for the Mind and Spirit
Frankincense might sound fancy, but its benefits are simple and powerful. Known for its grounding properties, this oil is ideal for quieting an overactive mind. If you’re lying in bed replaying your to-do list, a touch of frankincense can help bring your thoughts back to the present. Its slightly spicy, resinous aroma feels both calming and sophisticated—a little luxury for your nighttime routine.
Roll it onto your wrists or breathe it in during a quick mindfulness exercise before bed. Bonus: it’s not just for you—many parents say it helps their little ones wind down too, especially when added to a diffuser.
5. Bergamot: A Citrus Twist for Calm Nights
Most citrus oils are known for being energising, but bergamot is the exception to the rule. This unique oil has a calming citrus scent that can help reduce stress and prepare your mind for sleep. It’s the perfect choice if you’re someone who struggles with anxiety before bed or just needs a little mood boost after a tough day.
Use bergamot oil on your temples, neck, or wrists for a light and refreshing scent that relaxes without overwhelming. Its cheerful aroma also makes it a great addition to bedtime rituals—especially if you’re looking for something a little different than the usual floral or herbal oils.
Creating a Relaxing Bedtime Routine with Rollerballs
A calming bedtime routine can transform your evenings from stressful to serene, especially as a busy new parent. Incorporating aromatherapy rollerballs into your night-time ritual is an easy and natural way to help your mind and body unwind. Whether you’re looking to soothe frazzled nerves, ease into a peaceful slumber, or simply carve out a moment of self-care, rollerballs can become your new favourite bedtime companion. Let’s explore how to build a relaxing routine that leaves you feeling refreshed and ready for whatever tomorrow holds.
1. Set the Mood for Relaxation
Creating a calm environment is the first step to a relaxing bedtime routine. Start by dimming the lights and setting the tone with a few deep breaths. This is where your rollerballs shine! Grab a calming blend, like lavender or chamomile, and roll it onto your wrists and neck. The subtle aroma instantly creates a spa-like vibe, making your bedroom feel like a sanctuary rather than a crash pad.
If you have a few extra minutes, try rubbing the rollerball onto your palms, cupping your hands around your nose, and breathing deeply. This simple act not only fills the room with a calming scent but also signals to your brain that it’s time to shift gears and unwind. You can even add soft music or a white noise machine to create a multi-sensory experience. Trust me, once you get the mood right, you’ll feel like you’ve escaped to a five-star retreat—even if the baby monitor is buzzing in the background!
2. Pair Aromatherapy with Self-Care
Self-care and bedtime go hand in hand, and rollerballs are the perfect partner for quick, stress-relieving rituals. Start with a warm bath or shower, which not only helps relax your muscles but also opens up your pores, making the essential oils in your rollerball even more effective. Post-shower, apply a stress-relief blend to your temples, wrists, or even the soles of your feet. There’s something incredibly grounding about treating yourself to this small, soothing ritual after a long day.
If you enjoy skincare, take your routine up a notch by pairing your favourite face cream with a calming oil like frankincense or cedarwood. Massage the oil onto your neck and shoulders as part of your wind-down process. Not only will this ease tension, but it also adds an extra touch of luxury to your evening. The beauty of rollerballs is that they’re quick and fuss-free, so even if you only have five minutes, you can still sneak in a little self-care.
3. Use Rollerballs to Create a Sleep-Inducing Atmosphere
Once you’re physically relaxed, it’s time to prepare your mind for sleep. Rollerballs can play a big role in creating a nightly scent ritual that signals to your brain that it’s bedtime. Choose sleep-friendly blends like lavender, chamomile, or a custom mix that works for you. Roll a small amount on your pillow or sleep mask for a gentle, lasting scent as you drift off.
For an added touch, try incorporating mindfulness or meditation into your routine. As you lie in bed, breathe deeply while focusing on the calming aroma of your rollerball. This can help quiet racing thoughts and make it easier to transition into sleep mode. If you’ve got little ones, consider rolling a mild, baby-safe oil onto their blankets or pyjamas (just keep it away from their skin). A consistent scent can help them associate bedtime with comfort and calm.
4. Make It a Family Affair
Bedtime routines aren’t just for you—they can also become a soothing ritual for the whole family. If your little one struggles to wind down, introducing aromatherapy into their night-time routine might be the solution you’ve been searching for. Use a baby-safe rollerball with relaxing scents like chamomile or lavender and apply it to their bedding or the soles of their feet. Pair it with a bedtime story or lullaby for an extra dose of comfort.
For your partner, sharing a moment of calm before bed can strengthen your connection after a long, chaotic day. You can take turns applying rollerball oils to each other’s shoulders or wrists while chatting about your day or planning for tomorrow. It’s a simple but meaningful way to end the evening on a positive note.
5. Keep It Simple and Consistent
The secret to a successful bedtime routine is consistency. You don’t need to spend hours on a complicated ritual—just a few minutes with your rollerball can make all the difference. Whether it’s applying your favourite blend after a shower, diffusing calming scents as you read, or practising deep breathing, these small steps add up over time
Sleep Deprivation: Tips for Parents to Recharge
Sleep deprivation feels like a badge of honour when you’re a parent, but let’s be honest—it’s exhausting and unsustainable. Between midnight feeds, early morning cries, and endless to-do lists, finding time to rest feels impossible. But here’s the thing: you can recharge, even in small, creative ways. Let’s dive into a few parent-tested tips to help you sneak in more rest, feel refreshed, and tackle your day without feeling like a zombie.
1. Master the Power Nap
Forget the idea that you need a full eight hours every night (for now). Power naps are your secret weapon! A 15- to 20-minute nap can work wonders for your energy levels and mood. The trick is to time it right—nap during your baby’s midday snooze, or if you have older kids, carve out quiet time for everyone.
To maximise your nap, keep things cosy. Use a calming aromatherapy rollerball blend like lavender or chamomile on your temples or wrists before lying down. The scent can help your mind relax faster so you can make the most of those precious minutes. Even if you don’t fall into a deep sleep, resting your eyes and body can make you feel surprisingly recharged.
2. Prioritise Your Own Bedtime
We know how tempting it is to stay up after the kids are asleep—it’s your only “me time,” after all! But bingeing another episode of your favourite show often leaves you feeling groggier the next day. Instead, try shifting your own bedtime closer to when your children sleep. Even getting an extra 30 minutes can make a big difference.
If your mind races the second you hit the pillow, use a bedtime ritual to help wind down. Roll a stress-relief blend, like frankincense or cedarwood, onto your wrists and take a few deep breaths. Pair this with a warm cup of chamomile tea or a short meditation session to ease into relaxation. You deserve a restful end to your day!
3. Share the Load
Being a parent is a team sport, and sleep shouldn’t rest solely on one person’s shoulders. Whether it’s your partner, a family member, or a friend who can step in, sharing night-time duties can give you some much-needed relief. Take turns getting up for feeds or soothing your little one, and if you’re nursing, consider expressing milk so someone else can take over.
If you’re struggling to ask for help, remember this: you can’t pour from an empty cup. Sharing the load doesn’t make you any less capable—it makes you smarter about taking care of yourself and your family. Use any extra sleep time to recharge guilt-free—you’ll wake up feeling more present and energised for your little one.
4. Sneak in Moments of Relaxation
Sometimes, you might not have time for a full nap, but that doesn’t mean you can’t recharge. Find small windows during the day to relax, even for five minutes. Maybe it’s a quick stroll with the pram, a few stretches in the living room, or simply lying down with your eyes closed while the baby plays nearby.
Enhance these moments with a rollerball blend designed for energy and focus, like citrus or peppermint. Roll it onto your neck or collarbone, take a deep breath, and let the uplifting scent give you a mini recharge. These micro-breaks can help keep exhaustion at bay when sleep isn’t an option.
5. Embrace the Mess and Let Go of Perfection
Let’s be honest: no one cares if your house is spotless, especially when you’ve got young kids. Give yourself permission to leave the dishes or skip folding laundry if it means catching a quick nap or taking a much-needed break. Resting doesn’t mean you’re slacking—it means you’re smart enough to prioritise what truly matters.
Remember, there’s no such thing as a “perfect” parent. Kids are resilient, and what they need most is a well-rested, happy parent. So, embrace the chaos, let the mess be, and give yourself grace to take a break when you need it.
6. Create a Sleep-Friendly Atmosphere
Even when you finally get the chance to sleep, falling asleep quickly can be tricky. Create a sleep-friendly environment by dimming the lights, keeping your bedroom cool, and limiting screen time before bed. Rollerballs can also help set the mood—use a calming blend on your pillow, wrists, or temples to encourage relaxation.
You can even turn your bedroom into a mini sanctuary with soft blankets, soothing scents, and gentle white noise. These small changes can have a big impact on the quality of your rest, even if you’re only getting a few hours.
7. Celebrate the Wins, No Matter How Small
Parenting is hard work, and it’s easy to focus on what you didn’t accomplish in a day. But don’t forget to celebrate the little victories—whether it’s squeezing in a nap, managing to relax for five minutes, or just surviving another sleepless night.
Take a moment at the end of each day to reflect on what went well, no matter how small it might seem. Acknowledge your efforts and remind yourself that you’re doing an amazing job, even when you’re running on fumes. Self-compassion goes a long way in helping you feel recharged emotionally, even when sleep is in short supply.
Safe Aromatherapy Practices Around Infants
Aromatherapy can feel like a little slice of heaven during the chaos of parenting, but when you’ve got a baby around, it’s important to use essential oils with care. You want to enjoy all the calming benefits without worrying about overwhelming their delicate systems. Luckily, with a few simple guidelines, you can safely incorporate aromatherapy into your home and create a soothing environment for both you and your little one.
1. Choose Baby-Safe Essential Oils
Not all essential oils are created equal, especially when it comes to babies. Some oils are too strong for their sensitive skin or developing respiratory systems, so it’s crucial to pick ones that are gentle and safe. Lavender and chamomile are popular options because they’re soothing, mild, and known for their calming effects. These oils can help promote relaxation for both you and your baby—perfect for those fussy evenings.
Steer clear of stronger oils like peppermint, eucalyptus, or tea tree, as these can be irritating for little ones. When in doubt, check with a trusted source or consult your paediatrician before introducing a new oil. Remember, less is always more when it comes to aromatherapy around infants.
2. Stick to Diffusion, Not Direct Application
Using a diffuser is one of the safest ways to enjoy aromatherapy around your baby. Diffusers disperse essential oils into the air in a controlled, diluted way, ensuring the scent isn’t overwhelming. Place the diffuser in a well-ventilated room, away from your baby’s cot, and run it for short periods—15 to 30 minutes at a time is plenty.
Avoid applying essential oils directly to your baby’s skin, even when diluted. Their skin is incredibly sensitive, and even safe oils can cause irritation. If you want to use oils during your own relaxation rituals, like during a bedtime routine, apply them to yourself instead. That way, you can enjoy the benefits without exposing your baby to direct contact.
3. Always Dilute Essential Oils
Essential oils are highly concentrated, and using them undiluted is a no-go around infants. When diffusing oils, stick to a safe dilution ratio—usually one drop of oil for every 100ml of water in your diffuser. This ensures the scent is subtle and gentle, not overpowering.
If you’re creating your own blends for personal use, mix essential oils with a carrier oil, like coconut or jojoba oil, to dilute them. This step is especially important if you’re using rollerballs or massage oils during your own self-care time. By properly diluting your oils, you minimise the risk of irritation while still enjoying their relaxing properties.
4. Ventilation Is Key
When using aromatherapy around infants, proper ventilation is a must. Even baby-safe essential oils can feel too strong in a closed room, so keep windows cracked or use a fan to circulate air. A well-ventilated space ensures the aroma is gentle and doesn’t overwhelm your little one.
Pay attention to how your baby reacts. If they seem unsettled, sneeze more than usual, or show any signs of discomfort, stop using the diffuser immediately. Babies are excellent at letting you know when something isn’t quite right, so trust your instincts and adjust accordingly.
5. Keep Oils Out of Reach
Curious little hands can find just about anything, so it’s important to store your essential oils safely out of reach. While they may smell amazing, oils are not something you want your baby exploring or accidentally ingesting. Use childproof containers if possible, and keep your rollerballs and diffuser blends on a high shelf or locked away.
This is also a good time to check the labels on your oils. Look for 100% pure, high-quality essential oils from reputable brands, and avoid synthetic or fragranced oils that may contain harmful additives. When it comes to your baby, only the best will do.
6. Time It Right
Timing matters when using aromatherapy around your infant. Diffusing a calming blend like lavender or chamomile during nap time or bedtime can help create a relaxing atmosphere. Make it part of your evening routine—a warm bath for baby, a diffuser running in the background, and soft lullabies playing.
However, avoid diffusing oils during feeding times, as strong scents can interfere with your baby’s ability to latch or enjoy their meal. You’ll quickly find what works best for your family’s rhythm, so don’t be afraid to experiment a bit to see when aromatherapy feels most effective.
7. Be Mindful of Allergies and Sensitivities
Even the gentlest oils can sometimes cause reactions, so always start slow when introducing aromatherapy to your baby. Diffuse a single drop of a baby-safe oil in a large, well-ventilated room and observe your baby’s behaviour. If there’s no irritation or discomfort, you’re good to go.
If you notice any signs of an allergic reaction, like redness, coughing, or sneezing, stop immediately and air out the room. Every baby is different, so what works for one might not work for another. Trust your instincts and pay attention to your baby’s cues.
8. Make It a Shared Experience
One of the best parts about using aromatherapy is how it can benefit you and your baby together. When you create a calming space with safe essential oils, you’re fostering an environment that feels nurturing and peaceful for both of you. Whether it’s during storytime, cuddle sessions, or even your own moments of quiet self-care, aromatherapy can be a bonding experience that helps soothe the stresses of parenting.
Take this as an opportunity to slow down, breathe deeply, and enjoy the quiet moments with your little one. Parenting might feel chaotic, but small rituals like these can make all the difference