Essential Oils for Better Sleep: Insights from UC Irvine
In a groundbreaking study by the University of California, Irvine, researchers uncovered a fascinating link between essential oils and cognitive enhancement during sleep.
The study, published in Frontiers in Neuroscience,1 reveals that olfactory enrichment, which involves exposure to pleasant scents while sleeping, can significantly enhance memory and brain function.
Essential oils for better sleep are a valid and proven approach.
Let’s break it down.
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The Study: Essential Oils and Sleep-Enhanced Memory
Researchers at UC Irvine examined the effects of olfactory stimulation on cognitive function in older adults aged 60 to 85 without memory impairments.
Over six months, participants were exposed to different fragrances for two hours each night using a diffuser.
The enriched group received full-strength essential oils, while the control group received trace amounts.
The results were astonishing; participants in the enriched group experienced a 226% increase in cognitive performance compared to the control group.
Neuroimaging revealed enhanced integrity in the left uncinate fasciculus, a crucial brain pathway linked to memory and decision-making.
Additionally, many participants reported better sleep quality, suggesting that aromatherapy could be an effective, non-invasive way to support brain health.
For more information on how to use your enhanced mood and wellbeing, read here.
(Source: UC Irvine News)
Essential Oils Used in the Study
The researchers incorporated a selection of well-known essential oils, including:
- Rose – Known for its calming and mood-enhancing properties.
- Orange – Uplifting and stress-reducing.
- Eucalyptus – Supports respiratory health and mental clarity.
- Lemon – Energizing and refreshing.
- Peppermint – Enhances focus and alertness.
- Rosemary – Improves concentration and memory retention.
- Lavender– Promotes deep relaxation and better sleep.
Essential Oil Blends for Better Sleep
What you need
Blend 1: Deep Sleep Sanctuary
For profound relaxation and uninterrupted rest
Ingredients:
Usage: Add to a diffuser 30 minutes before bedtime, or dilute in 10ml carrier oil and massage onto chest, neck, and soles of feet.
Creates a peaceful atmosphere conducive to falling asleep quickly and sleeping deeply.
Why it works: Lavender is the cornerstone oil for sleep promotion, rose calms racing thoughts and soothes emotions, while orange reduces evening stress and anxiety that can interfere with rest.
Blend 2: Tranquil Dreams
For easing into sleep with a sense of calm and comfort
Ingredients:
- 4 drops Lavender essential oil
- 3 drops Orange essential oil
- 2 drops Eucalyptus essential oil
- 1 drop Peppermint essential oil
Usage: Diffuse in the bedroom or add to a personal inhaler for bedside use.
Can also be diluted in 10ml carrier oil for a calming pre-sleep foot massage.
Why it works: Lavender and orange form a deeply relaxing base, while eucalyptus supports clear breathing throughout the night.
A touch of peppermint (used sparingly) can help ease tension headaches that might prevent sleep.
Room Spritzer: Pillow Mist for Peaceful Sleep
A gentle bedtime spray for linens and bedroom atmosphere
Ingredients:
- 2 oz distilled water
- 1 tablespoon witch hazel or vodka (as emulsifier)
- 10 drops Lavender essential oil
- 6 drops Rose essential oil
- 4 drops Orange essential oil
- 2 drops Lemon essential oil
Instructions:
- Pour distilled water into a 2 oz glass spray bottle
- Add witch hazel or vodka
- Add essential oils
- Shake well before each use
- Lightly mist pillows, bedding, and around the bedroom 15-20 minutes before sleep
Benefits: Creates a soothing sleep environment with calming aromas that signal to your body it’s time to rest.
The combination supports emotional relaxation and reduces the mental chatter that can delay sleep onset.
Sleep Hygiene Tip: Use these blends as part of a consistent bedtime routine for best results.
Pair with dimmed lights, cool room temperature, and screen-free time before bed.
Safety Note: Always test pillow mist on a small fabric area first. Avoid spraying directly on skin or near eyes.
The Benefits of Using Essential Oils During Sleep
- Enhanced Memory and Cognitive Function – The study showed a remarkable 226% boost in cognitive performance.
- Improved Brain Connectivity – Strengthened neural pathways linked to memory and decision-making.
- Better Sleep Quality – Participants reported more restful sleep with olfactory stimulation.
- Reduced Stress and Anxiety – Certain essential oils:
like lavender and rose, promote relaxation and emotional well-being. - Natural, Non-Invasive Approach – No medications, just the power of nature.
- Supports Respiratory Health – Eucalyptus and peppermint help keep airways clear.
How to Use Essential Oils for Sleep and Memory Enhancement
If you want to integrate essential oils into your nighttime routine, follow these simple steps:
- Choose a High-Quality Essential Oil – Opt for pure, therapeutic-grade essential oils.
- Use a Diffuser – Add a few drops to a diffuser and let it disperse throughout the night.
- Rotate Scents – Try different essential oils to find the best combination.
- Be Consistent – The study suggests prolonged exposure for maximum cognitive benefits.
- Pair with Good Sleep Hygiene – Maintain a dark, quiet, and comfortable sleep environment.
The Future of Aromatherapy and Brain Health
The findings from UC Irvine open new doors for exploring essential oils as a potential tool for cognitive enhancement and dementia prevention.
Future research aims to investigate whether aromatherapy could benefit individuals experiencing cognitive decline.
For more details on the study, visit UC Irvine News
- https://scental.org/how-essential-oils-work-on-your-brain-and-their-molecular-magic/
- https://scental.org/how-to-choose-high-quality-essential-oils-a-buyers-guide/
- https://scental.org/the-science-backed-benefits-that-transform-your-mood-and-mind-with-essential-oils/
- https://scental.org/the-sience-to-essential-oils/
