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Insomnia and Poor Sleeping

Insomnia and Poor Sleeping

Insomnia & Poor Sleeping


A good night’s sleep helps you feel and function your best each day. Our amazing product reviews tell so many wonderful examples of how many of our customers fall asleep faster and stay asleep longer.


Bergamot The citrusy, fresh fragrance is also a potent reliever of anxiety and depression, and helps to reduce mild pain. Unlike most citrus oils, which are stimulating, bergamot is calming. Multiple studies have found bergamot essential oil both induces the physiological changes that accompany sleep – like reduced heart rate and blood pressure – as well as reduces the thoughts that keep people up at night, like feelings of stress and anxiety.

Suggested products: All Bergamot


Lavender One of the best-known aromatherapy treatments for insomnia is lavender. There’s good reason for that – not only is the fragrance powerful and long lasting, but lavender is probably the most-studied sleeping herb, with considerable evidence that it really works to promote restful sleep. This is one of the few essential oils that is mild enough for undiluted use on your skin. It’s a great choice for children who resist bedtime– just mix up a spray bottle of lavender oil and water, and use it to chase away monsters and bad dreams before tucking them into bed.

Suggested products: All Headache Balm and Temple Balm Range, Lavender & Peppermint Foam Bath & ShowerGel , Lavender & Peppermint Bath & Massage Oil, Wild Lavender Range Lavender Essential Oil

Clary Sage. Although related, clary sage is different than regular sage and better for sleep. One study found clary sage essential oils had antidepressant effects for menopausal women.

Suggested products:  Clary Sage Essential Oil, Lavender & Clary Sage Bath and Massage Oil


Ylang Ylang This exotic flower has many for relieving insomnia, depending on the circumstances. It’s excellent for relieving anxiety and irritability, as well as sedating the senses enough for sleep.

Suggested products: All Love Range


Cedarwood essential oil, For individuals who prefer a woody scent, it relieves stress and anxiety, by kickstarting serotonin production and elevating your mood. It also has natural sedative properties.

Suggested products: Cedarwood Essential Oil, Cypress Cedar & Juniper Range, Cypress Essential Oil


Snoring or obstructive sleep apnea

If a person has allergies or is experiencing nasal congestion from an illness, their airways get blocked up and they start snoring.Anti-inflammatory essential oils serve as natural decongestants that can reduce inflammation inside the nostrils.

Peppermint and Eucalyptus essential oils are anti-inflammatory and helpful to open up airways. Before bed try some misted on to your pillow or put in a diffuser. Any of the suggested products would be appropriate too.

Suggested products: All Headache Balm and Temple Balm Range, Peppermint & Eucalyptus Bath Salts, Mint & Eucalyptus Soap, Lavender & Peppermint Foam Bath & ShowerGel , Lavender & Peppermint Bath & Massage Oil,  Rosemary & Peppermint Bath & Massage Oil,  Peppermint & Eucalyptus Soap & Salt Set, Box of Cool n Calm Peppermint Essential Oil


Lavender essential oil reigns supreme when it comes to essential oils. Multiple studies have been done to assess and reveal the calming effects of lavender aromatherapy. It calms the nervous system by lowering blood pressure, heart rate, and skin temperature – all processes which take place during the body’s natural transition to sleep. Lavender essential oil alleviates mild insomnia and reduces anxious thoughts by literally changing your brain waves to a more relaxing state. One study found it to significantly reduce their anxiety and increase sleep quality. 

Suggested products: All Headache Balm and Temple Balm Range, Lavender & Peppermint Foam Bath & ShowerGel , Lavender & Peppermint Bath & Massage Oil, Wild Lavender Range Lavender Essential Oil

Chamomile tea is a classic nighttime brew. You can get greater benefits by using chamomile essential oil to calm your nerves and bring on shuteye. Look for Roman chamomile. Chamomile is one of the few essential oils mild enough to be used directly on the skin without dilution.

Suggested products: All Chamomile Geranium & Lavender Range , Roman chamomile Essential Oil

Sandalwood Exotic, and mysterious, oil from the bark of the Santalum tree has been used for thousands of years not only to scent perfumes and incense, but also to cure insomnia, relieve stress, improve the mood and boost the libido. It’s especially effective for those who can fall asleep, but are disturbed by wakening throughout the night.

Suggested Products: All Zen Sandalwood

How can these products help sleep?

Making these products part of your bedtime routine can also help train your mind to associate the specific scent with falling asleep.                  

The best essential oils for sleep fall into two main categories: oils that help by calming the mind and reducing anxiety, and oils that alleviate snoring and sleep apnea by clearing the airways.

There are many ways to use essential oils for sleep. Some of the most common include:

  • Diluting essential oils with an air diffuser

  • Massaging one of our blends or a few drops onto a specific part of the body, such as the forehead, neck, chest, wrist, hands, or toes. As a result, not only will you smell them through your olfactory nerve, but they’ll also enter your bloodstream more quickly. Our acupressure roll ons are very good for these purposes.

  • Rubbing a few drops or a small amount of one of our creams or balms into your hands and taking a few deep breaths

  • Adding Bath Salts or Bath & Massage Oil to a hot bath while you’re filling the tub. Bathing is a wonderful way to relax. Plan to finish your bathing ritual about an hour before bed as hot water can increase your circulation and make it hard to fall asleep.

  • Spritz some of our suggested Mists into the air or on your pillow

  • Adding a few drops to a pot of boiling water, and then sitting with your face over the pot and a towel over your head to create a tent effect (this is known as facial steaming and can provide relief for sleep apnea or nasal congestion)


Applying neat/ undiluted essential oils to the skin can be beneficial, since the oils will actually permeate your skin due to their transdermal properties. However, if you have sensitive skin or allergies, you should avoid applying neat essential oils topically altogether, or otherwise diffuse the oil with a carrier oil such as grapeseed oil, or olive oil. For children we have specially created blends which are more dilute and safe to use. Children also should avoid topical application of neat essential oils, use more diluted amounts than adults, and shouldn’t begin using essential oils until they are at least 6 months old.


If you have an ongoing, serious sleep disorder, you should see your Dr to discuss your situation and gain treatment for the root cause of your insomnia.

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You may never think about your sense of smell in the same way again....

You may never think about your sense of smell in the same way again....

Veronique Greenwood, reporting for BBC Future:

The sense of smell is one of our most powerful connections to the physical world. Our noses contain hundreds of different scent receptors that allow us to distinguish between odours. When you smell a rose or a pot of beef stew, the brain is responding to scent molecules that have wafted into your nose and locked on to these receptors. Only certain molecules fit specific receptors, and when they slot together, like a key in a lock, this triggers changes in cells. In the case of scent receptors, specialised neurons send messages to the brain so we know what we have sniffed. The discovery, in 1991, of around 1,000 genes involved in generating scent receptors was rewarded with the Nobel prize in Medicine over a decade later.

In the last ten years, however, reports have trickled in from bemused biologists that these receptors, as well as similar ones usually found on taste buds, crop up all over our bodies. In 2003, bitter taste receptors were found in sperm. The same year Pluznick came across scent receptors in the kidney, biologists at the University of California, San Diego identified sour receptors in the spine. A smattering of papers over the following few years reported sweet taste receptors in the bladder and the gut, bitter taste receptors in the sinuses, airways, pancreas and brain, and scent receptors in muscle tissue.

You may never think about your sense of smell the same way again.

This field has exploded in recent years, and few scientists illustrate the surprise and serendipity of it all better than Jennifer Pluznick, a professor at Johns Hopkins University. She stumbled on unusual smell receptors eight years ago when investigating kidney disease. Her initial foray has now morphed into a quest to find scent receptors wherever they are in the body. Go ahead, stop and smell the roses. You may never think about your sense of smell in the same way again.

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Hay Fever & Allergies

Hay Fever & Allergies

The 4 Best Essential Oils for Allergies

1. Peppermint Oil

Inhaling diffused peppermint oil can oftentimes immediately unclog the sinuses and offer relief to scratchy throats. Peppermint acts as an expectorant and provides relief for allergies, as well as colds, coughs, sinusitis, asthma and bronchitis. It has the power to discharge phlegm and reduce inflammation — a leading cause of allergic reactions.

A 2010 study published in the Journal of Ethnopharmacology investigated the effects of peppermint oil in the tracheal rings of rats. The results suggest that peppermint oil is a relaxant and exhibits antispasmodic activity, inhibiting contractions that causes you to cough. 

Another study published in the European Journal of Medical Research suggests that peppermint oil treatment has anti-inflammatory effects — reducing the symptoms of chronic inflammatory disorders such as allergic rhinitis and bronchial asthma. 

Remedy: Diffuse five drops of peppermint essential oil at home to unclog sinuses and treat a scratchy throat. This will also help to relax the nasal muscles, enabling the body to clear out mucus and allergens like pollen. To reduce inflammation, take 1–2 drops of pure peppermint essential oil internally once a day.

It can be added to a glass of water, cup of tea or smoothie. Peppermint oil can also be applied topically to the chest, back of neck and temples. For people with sensitive skin, it is best to dilute peppermint with coconut or vegetable before topical application.


2. Basil Oil

Basil essential oil reduces the inflammatory response of allergens. It also supports the adrenal glands, which are involved in producing over 50 hormones that drive almost every bodily function. Essentially, basil essential oil is helping your body to react appropriately to a threat by rushing blood to your brain, heart and muscles.

Basil oil also helps to detoxify the body of bacteria and viruses, while fighting inflammation, pain and fatigue. Studies prove that basil oil shows antimicrobial activity and can kill bacteria, yeast and mold that can lead to asthma and respiratory damage. 

Remedy: To fight inflammation and regulate the overreaction of the immune system when faced with an allergen, take one drop of basil oil internally by adding it to soup, salad dressing or any other dish. To support the respiratory system, dilute 2–3 drops of basil oil with equal parts coconut oil and apply topically to the chest, back of neck and temples.

3. Eucalyptus Oil

Eucalyptus oil opens up the lungs and sinuses, thereby improving circulation and reducing symptoms of allergies. Studies have shown that it produces a cold sensation in the nose that helps to improve airflow. 

Eucalyptus contains citronellal, which has analgesic and anti-inflammatory effects; it also works as an expectorant, helping to cleanse the body of toxins and harmful microorganisms that are acting as allergens.

A 2011 study published in Evidence-Based Complementary and Alternative Medicine found that eucalyptus essential oil was an effective treatment for upper respiratory tract infections. Patients who were treated with eucalyptus spray reported an improvement in the severity of their most debilitating respiratory tract infection symptoms compared to participants in the placebo group. Improvement was defined as a reduction of sore throat, hoarseness or cough. 

Remedy: To treat respiratory issues associated with allergies, diffuse five drops of eucalyptus at home or apply it topically to the chest and temples. To clear the nasal passages and relieve congestion, pour a cup of boiling water into a bowl and add 1–2 drops of eucalyptus essential oil. Then place a towel over your head and inhale deeply for 5–10 minutes.

4. Tea Tree Oil

This powerful oil can destroy airborne pathogens that cause allergies. Diffusing tea tree oil in the home will kill mold, bacteria and fungi. It is an antiseptic agent and it has anti-inflammatory properties. Tea tree oil can be applied to the skin to kill bacteria and microorganisms; it can also be used as a household cleaner to disinfect the home and eliminate allergens. 

A 2000 study conducted in Germany found that tea tree oil exhibits antimicrobial activity against a wide range of bacteria, yeasts and fungi. These microbes lead to inflammation and force our immune system to work on overdrive. 

Remedy: Use tea tree oil on skin rashes and hives or as a household cleaner. When using tea tree topically, add 2–3 drops to a clean cotton ball and gently apply to the area of concern. For people with sensitive skin, dilute tea tree with a carrier oil first, like coconut or jojoba oil.


How to Use Essential Oils for Allergies

Food Allergies — Take 1–2 drops of lemon or peppermint oil internally to relieve the symptoms of a food allergy. This will help to detoxify the body and eliminate the allergens through sweat or urination.

Skin Rash & Hives — Use tea tree or basil oil topically to treat skin rashes and hives. Add 2–3 drops to a cotton ball and apply to the affected area. Layering oils over the liver area is another way to treat skin irritations because it helps the liver to flush out toxins that burden the skin. Dilute 3–4 drops of tea tree oil with coconut oil and rub it into the liver area.

Seasonal Allergies — Disinfect your home with lemon and tea tree oil; this will eliminate triggers and cleanse the air and your furniture. Add 40 drops of lemon oil and 20 drops of tea tree oil to a 16-ounce spray bottle. Fill the bottle with pure water and a little bit of white vinegar and spray the mixture on any area in your home.

To reduce respiratory issues associated with seasonal allergies, try my Headache Balm; it delivers a soothing feeling that will open up the airways and make it easier to breathe.

Allergy Blend — Combine 2–3 drops of peppermint, eucalyptus and lavender oil with one teaspoon of coconut oil and massage the mixture into the temples, behind the ears and into the bottoms of the feet.


Possible Side Effects

When using these special essential oil for allergies, I don’t recommend that you take tea tree oil internally; it’s best to use tea tree aromatically or topically. When using any of these oils topically, dilute with a carrier oil, especially when using on sensitive skin or one sensitive areas, like under the eyes or on the neck.

When using essential oils internally, a little goes a long way. Only consume 1–2 drops a day for one month. Then take a two-week break and start the treatment again.

About Us 

Herbs on the Hill is a beautiful shop based in Frome, Somerset, where we make beautiful, pure and natural aromatherapy soaps and herbal balms, creams, lotions and potions, teas and outstanding botanical loose incense.

© 2023 by Sophia. Proudly created with Wix.com

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