Your Guide To Peppermint Oil For Sleep: Side Effects, Tips & More!

Essential oil of peppermint in a small brown bottle with fresh green mint on an old wooden background, selective focus

Last Updated on December 20, 2022 by theworldofsleepstaff

Peppermint oil has been used for centuries to help people get a better night’s sleep. It is believed to help by calming the mind, reducing stress and anxiety, and improving overall relaxation.

In fact modern research has confirmed that peppermint oil can be an effective natural remedy for insomnia thanks to its relaxing and sedative effects.

In this guide we will explore how peppermint oil works, its benefits for sleep, tips on how to use it safely, and even show you how to make your own. All to try and help you get a better sleep.

Note: This content was only written as a reference, using third-party background information. It is not medical advice; As always, it is essential to do your research and speak with a healthcare provider if you have questions or before taking any new supplement.


  1. Is Peppermint Oil Good For Sleep & How Does It Work?
  2. How Do You Use Peppermint Oil For Better Sleep?
  3. Top 12 Benefits of Using Peppermint Oil for Sleep
  4. Side Effects Of Using Peppermint Oil
  5. 10 Tips When Using Peppermint Oil To Get Better Sleep
  6. How To Make Your Own
Man sleeping on side in bed

Is Peppermint Oil Good For Sleep & How Does It Work?

Yes, peppermint oil has been shown to help people sleep better. Studies have found that it effectively reduces insomnia symptoms and improves sleep quality.

This may be due to its ability to reduce stress, anxiety and muscle tension, which are all common factors causing poor sleep. Additionally, the calming scent of peppermint can create an ideal environment for relaxation and improved sleep.

So how does it work? Well the main ingredient in peppermint oil is menthol, which acts as a muscle relaxant. When applied topically on areas prone to tension or soreness, such as the temples or back of the neck, it can help soothe and relax those muscles.

In addition, the relaxing properties of peppermint oil can be beneficial for people struggling with sleep issues due to physical tension.

Peppermint oil may also have sedative properties for those with insomnia or difficulty falling asleep and staying asleep. Studies have shown that it can help create a peaceful state of mind, allowing one to drift off into slumber more easily. It could therefore be beneficial for those who find their thoughts racing at night.

In addition to its ability to relax muscles and induce feelings of calm, peppermint oil has also been found to be a natural decongestant. People with colds or allergies that make it difficult to breathe deeply can benefit from using it in aromatherapy.

Man sleeping with eye mask on Diaz

How Do You Use Peppermint Oil for Better Sleep?

The most common way to use peppermint oil is through inhalation. You can apply a few drops directly on your pillowcase or add a few drops of the oil to a diffuser or vaporizer, allowing the aroma to fill the room while you sleep.

Try applying topically by massaging a few drops of the oil onto your temples, neck, and chest. This can have a calming effect on the body while encouraging relaxation.

It’s important to note that peppermint oil is powerful and should be used sparingly. Start with one drop and work up if you need more relief.

Additionally, it is best to use a carrier oil with it, such as coconut or almond oil. This will help prevent potential skin irritation and dilute the strength of the peppermint aroma.

Mint essential oil in bottle .Fresh peppermint leaves with essential oil, alternative medicine

Top 12 Benefits of Using Peppermint Oil for Sleep

Using peppermint oil to get better sleep can have many benefits. Here are the top 12:

1. Relieves Muscle Tension

Peppermint oil is a natural muscle relaxant, making it an effective remedy for sore muscles and headaches. It’s also known to relieve menstrual cramps when used aromatically or topically.

The key reason why peppermint oil works so well at relieving muscle tension is because of its menthol content. Menthol is an organic compound that acts as a mild anaesthetic, providing a numbing sensation when applied to the skin.

2. Reduces Stress

Inhaling peppermint oil has been found to reduce stress levels and anxiety due to its calming effect on the nervous system. In addition, its aroma helps to relax the muscles and mind, allowing you to drift off into a peaceful sleep.

In one study, participants inhaled peppermint oil for a few minutes experienced reduced anxiety and improved alertness.

3. Eases Snoring

Snoring can disrupt a good night’s sleep, but peppermint oil may help reduce it.

Research shows that breathing in the aroma of peppermint oil is linked to improved nasal airflow, which can reduce snoring symptoms.

Portrait of woman blocking ears with hands while man snoring on bed

4. Increases Focus

Peppermint oil’s menthol content can help increase focus and mental clarity. A study found that those who consumed peppermint essential oil showed improved memory recall and concentration compared to the control group.

5. Improves Sleep Quality

Inhaling peppermint oil can help to improve sleep quality and duration by calming the mind, reducing stress levels and improving concentration.

Research has also shown that using peppermint oil in a diffuser during bedtime improved sleep quality for its participants.

Sleeping woman in bed at night in dark bedroom. Vesalainen

6. Increases Energy Levels

Due to its stimulating properties, peppermint oil can help to increase energy levels and reduce fatigue.

In addition, research has found that participants who inhaled peppermint oil before taking a test showed increased alertness, improved reaction time and better overall performance.

7. Relieves Headaches

Peppermint oil’s analgesic properties make it an effective remedy for headaches due to its cooling and numbing effects on the skin. In addition, research shows that peppermint oil is as effective as acetaminophen for treating tension headaches, making it a natural alternative to over-the-counter medications.

8. Reduces Inflammation

The menthol content in peppermint oil has anti-inflammatory properties, making it an effective remedy for aching joints and muscles.

In addition, some people say that when applied topically or aromatically, peppermint oil is effective in reducing inflammation.

9. Kills Germs

Peppermint oil is a natural antiseptic which can help kill off bacteria and germs. In addition, its antibacterial and antiviral properties make it an excellent choice for those who suffer from allergies or asthma.

10. Improves Digestion

Since peppermint has antispasmodic properties during sleep, it can help reduce bloating, cramps, and other digestive issues. In addition, it may help reduce irritable bowel syndrome symptoms (IBS).

11. Treats Respiratory Conditions

Due to its anti-inflammatory and antimicrobial properties, peppermint oil can help treat various respiratory conditions, including asthma, bronchitis and sinus infections. In addition, research has found that using it in a diffuser relieves nasal congestion.

12. Repels Insects

The pungent aroma of peppermint oil is an effective insect repellent. Studies have found that when used at a 10% dilution in a diffuser, it can repel spiders, mosquitos, and other insects from entering the home.

common house spider on a smooth tile floor seen from ground level in a kitchen in a residential home

Side Effects Of Using Peppermint Oil

Peppermint oil is a popular remedy for improving sleep quality and it has been used for centuries to induce drowsiness and help people fall asleep faster. However, it’s essential to understand that peppermint oil can also have side effects when taken in large doses or misused.

The most common potential side effects include:

1. Skin irritation: Peppermint oil can irritate the skin when applied topically. If you experience any burning, redness or itching after applying peppermint oil directly onto your skin, stop using it right away and seek medical advice

2. Allergic reactions: Some people may be allergic to peppermint oil. Symptoms of an allergic reaction include hives, difficulty breathing, and swelling of the throat or tongue

3. Stomach upset: Peppermint oil taken orally can sometimes cause stomach pain, nausea and vomiting. If you experience any of these symptoms after taking peppermint oil in capsule form, stop using it immediately and seek medical advice

4. Interactions with other medications: Peppermint oil may interact with certain medications, including antacids and blood thinners. If you are taking any medication, be sure to discuss possible interactions with your doctor before using peppermint oil for sleep

5. Low blood sugar levels: People with low blood sugar should use peppermint oil cautiously. Peppermint oil can cause a further drop in blood glucose levels, leading to hypoglycemia (low blood sugar). If you have low blood sugar, talk to your doctor before using peppermint oil for sleep

Peppermint oil is generally safe and may be beneficial as an aid to improving sleep quality. However, it’s essential to understand and be aware of the potential side effects associated with its use. Be sure to consult your doctor before using peppermint oil for sleep, especially if you have any underlying medical conditions or are taking any medications.

Additionally, peppermint oil should always be used in moderation. Taking too much may lead to side effects and can even be toxic in large doses. If you experience any adverse side effects after using peppermint oil, stop taking it immediately and seek medical advice. Following these tips, you can safely use peppermint oil for sleep and enjoy its many benefits!

Sick female with allergies

10 Tips When Using Peppermint Oil To Get Better Sleep

When using peppermint oil to help with sleep, it is essential to be mindful of the dosage and use it safely. Here are some tips on how to use peppermint oil for better sleep

1. Start With A Low Concentration

When using peppermint oil for sleep, it is essential to start with a minor concentration and work your way up slowly. A 1% dilution is typically recommended, which would mean 2-3 drops of essential oil in 10ml of carrier oil or water.

2. Use The Correct Type Of Oil

It is essential to use high-quality peppermint oil as the lower quality ones may contain additives that can be harmful. Choose an organic variety and ensure it is 100% pure essential oil.

The type of diffuser you also use matters, as some have been found to release small amounts of chemicals into the air. Choose a high-quality diffuser made with natural materials.

Essential oil of peppermint in a small brown bottle with fresh green mint on an old wooden background, selective focus

3. Use It In Moderation

Since peppermint oil is a stimulant, using too much of it can have the opposite effect and make you more alert instead of helping to induce sleep. So be mindful of the dosage and use it sparingly.

Also, don’t use peppermint oil if pregnant or breastfeeding or on children under three years of age.

4. Use It Correctly

Knowing peppermint oil correctly is essential to maximize its effect and ensure safety. When using topically, dilute with a carrier oil such as coconut or jojoba oil and never apply directly to the skin.

When using aromatically, diffuse it safely in a well-ventilated area.

5. Mix It With Other Oils

Peppermint oil can be used alone for sleep, but it can also be used in combination with other calming essential oils. For example, lavender and chamomile are excellent choices to mix with peppermint oil for better sleep.

Small bottle of essential rosemary oil on the old wooden background. Aromatherapy, spa and herbal medicine ingredients. Copy space.

6. Consider The Scent

The strength of the scent is essential when it comes to using peppermint oil for sleep. However, too strong of a scent can be stimulating, so aim for a light aroma that is calming instead.

7. Avoid Contact With Eyes

When using peppermint oil topically, please avoid contact with the eyes as it can irritate. If it comes into contact with the eyes, rinse them immediately with cold water.

8. Monitor Sleep Cycles

It is crucial to monitor your sleep cycles when using essential oils to ensure optimal results. Be aware of the time it takes to fall asleep and adjust your usage accordingly.

Depressed man suffering from insomnia lying in bed

9. Use Other Natural Sleep Aides

Peppermint oil alone may not be enough to get a good night’s sleep, so consider incorporating other natural sleep aides such as meditation, yoga, and herbal teas.

10. Check For Allergies

Before using any essential oil, it is vital to check for allergies, as some can cause skin irritation or other reactions. Therefore, it is always best to do a patch test before using peppermint oil topically.

Sneezing coughing ill young woman using paper napkin, having runny nose, blowing her nose., ALLERGY Creative House

How To Make Your Own Peppermint Oil

It is simple to make your own peppermint oil. You will need the following ingredients:

– 1 cup of fresh peppermint leaves

– 2 cups of carrier oil (such as coconut or jojoba oil)


1. Put the peppermint leaves in a glass jar

2. Pour the carrier oil over them until the leaves are fully covered by it

3. Close the jar and leave it to infuse for two weeks, shaking occasionally

4. After two weeks, strain out the peppermint leaves and store the oil in a dark, cool place

Following these simple steps, you can create peppermint oil for better sleep. Enjoy!

Essential aroma oil with peppermint on wooden background. Selective focus, horizontal.

Our Final tHOUGHTS

Peppermint oil has many potential benefits in promoting healthy sleep cycles. And when used correctly and with caution, it can be an effective natural remedy for insomnia.

Be sure to use it in moderation and consider incorporating other natural sleep aides such as herbal teas and meditation for optimal results. You can find the perfect combination for a good night’s rest with some experimentation. Good luck!