Rosemary Essential Oil For Sleep: 12 Incredible Benefits, Tips & More!

Rosemary essential oil bottle with rosemary herb bunch on wooden plate, aromatherapy herbal oil

Last Updated on January 28, 2023 by theworldofsleepstaff

Rosemary is a herb many of us are familiar with in the culinary world, but it also has powerful benefits for our health and wellness. One such benefit is its ability to promote relaxation and restful sleep.

And that’s why in this article we’re going to discuss the benefits of using rosemary essential oil for sleep, some helpful tips on how to use it, and answer some of your potential questions. Let’s get started!

Note: This content is not intended to replace medical advice or treatment. Please consult a healthcare professional for any health-related issues.

Man sleeping on side in bed

Can Rosemary Oil Help You Sleep?

Rosemary oil is a popular natural remedy used for centuries to help treat sleep disturbances and anxiety.

Research shows that essential rosemary oils can help reduce stress hormones and promote relaxation. Additionally, the compounds in rosemary oil may also help reduce inflammation, which is linked to improved overall health and wellbeing.

Rosemary oil also has calming effects that may help induce restful sleep. However, it’s important to note that more research is needed to determine the true efficacy of rosemary oil for treating sleep problems.

Can I Use Rosemary Oil Before Bed?

Rosemary oil has long been used in aromatherapy for many different purposes. While it can be used before bed, it is essential to note that its stimulating effects may make it difficult to fall asleep.

Some people find rosemary oil’s scent relaxing and calming, while others may find the aroma too stimulating. If you are considering using rosemary oil before bed, do a patch test first to ensure that you are not adversely affected by the aroma.

Additionally, use only a few drops of rosemary oil in an essential oil diffuser or mixed with a carrier oil for massage. If the scent is too stimulating and makes it difficult to fall asleep, it is best to discontinue use.

As with any essential oil, always consult your healthcare practitioner before use.

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

12 Ways Rosemary Essential Oil Help With Sleep

1. Reduces Anxiety

Rosemary essential oil helps to reduce anxiety and stress, which can be a significant barrier to getting a good night’s rest. In addition, the very scent of rosemary oil is known to have calming effects.

What makes it effective is its combination of the compounds eucalyptol and alpha-pinene, which help to reduce levels of stress hormones such as cortisol.

Man sitting on bed at night looking stressed

2. Calms Nervous System

A few drops of rosemary oil can help regulate the nervous system, making you feel relaxed and ready for sleep.

The reason is that rosemary oil has anti-inflammatory properties, which help reduce inflammation and can contribute to restlessness and insomnia.

3. Improves Digestive Health

A healthy digestive system is linked to improved sleep quality, and rosemary oil can help support a healthy gut.

Rosemary oil contains compounds that effectively treat digestive issues, such as indigestion and constipation.

4. Relieves Mental Fatigue

Mental fatigue can be a significant cause of insomnia, but rosemary oil can help reduce this mental exhaustion and relieve the mind.

Rosemary oil helps to boost circulation and improve blood flow to the brain, which can help provide energy and clarity of thought.

5. Reduces Headaches

Headaches can often disrupt sleep patterns and make it challenging to get your restful zzz’s.

Rosemary oil helps to reduce headaches by providing relief from tension in the muscles of the head and neck. In addition, the anti-inflammatory properties of rosemary oil may also be beneficial for reducing headaches.

6. Alleviates Pain

The anti-inflammatory properties of rosemary oil can help to reduce pain and inflammation in the body, allowing for a deeper sleep.

Rosemary oil can also help treat muscle aches and pains, a significant barrier to getting good-quality rest.

7. Promotes Relaxation

The calming effects of rosemary oil can help to induce a relaxed state before bedtime, allowing the body to feel more at ease and ready for sleep.

In addition, the scent of rosemary oil has been found to reduce stress hormones, such as cortisol, which can increase feelings of relaxation and tranquillity.

Young woman sleeping on the couch at home, she is wearing wireless headphones and listening to music

8. Improves Mood

Rosemary oil has been found to induce a sense of wellbeing, which can improve sleep quality.

The sedative effects of rosemary oil may also help reduce anxiety and depression, which can be significant barriers to sleep.

9. Aids Respiratory Issues

Rosemary oil treats respiratory issues, such as colds and congestion. This can help you get a comfortable night’s rest, free from the irritation of coughing or difficulty breathing.

10. Enhances Cognitive Function

Rosemary oil can help to enhance cognitive function, which is thought to improve sleep quality.

The compounds in rosemary oil have been found to stimulate the brain and help retain information more easily. This can help with falling asleep easier and staying asleep longer.

11. Improves Circulation

Rosemary oil has been found to improve circulation, aiding relaxation before bedtime. Improved circulation also helps to reduce inflammation in the body, allowing for easier breathing and a better night’s sleep.

12. Boosts Immune System

Rosemary oil has been found to boost immunity, which can help ward off illnesses that could disrupt your sleep schedule.

In addition, the antioxidant properties of rosemary oil help fight off free radicals and other harmful pathogens that can weaken the immune system.

A dark bottle of rosemary essential oil with fresh rosemary twigs

Top 15 Helpful Tips When Using Rosemary Essential Oil For Sleep

1. Diffuse rosemary oil in your bedroom for 15-20 minutes before bedtime for a calming, restful sleep environment.

2. Add one drop of rosemary essential oil to a glass of warm water and drink it for 30 minutes before bed.

3. Add ten drops of rosemary oil to your bathwater for a relaxing and soothing experience before bed.

4. Create an inhaler with rosemary essential oil and take deep breaths of it before going to bed.

5. Massage your feet, neck, and temples with diluted rosemary oil for relaxation and improved sleep.

6. Apply rosemary oil to your pillow for a calming scent during the night.

7. Add 1-2 drops of rosemary essential oil to your favourite diffuser blend for a soothing sleep environment.

8. Make a homemade body spray with rosemary oil and spritz it onto sheets and pillows for a calming scent.

9. Create an aromatherapy spray with rosemary oil and spritz it around the bedroom before bedtime.

10. Place a few drops of rosemary essential oil on cotton balls and tuck them into pillowcases to create a calming sleep environment.

11. Add 5-10 drops of rosemary oil to a warm compress for improved relaxation and restful sleep.

12. Place 1-2 drops of rosemary oil on your wrists and inhale the calming scent before sleep.

13. Add 5-10 drops of rosemary essential oil to Epsom salt and soak in a warm bath for 15-20 minutes before bed.

14. Dilute 1-2 drops of rosemary oil in a carrier oil and rub it onto the soles of your feet at bedtime.

15. Create an essential oil pillow mist with rosemary oil to help you relax and drift off to sleep more easily.

Rosemary essential oil bottle with rosemary herb bunch on wooden plate, aromatherapy herbal oil

Who Is Rosemary Oil Not For?

1. People with sensitive skin

Rosemary oil can irritate those with sensitive skin, so it’s best to avoid using it.

2. Children and pregnant women

Because of its strong aroma, rosemary essential oil is not recommended for children or pregnant women.

3. People who have epilepsy or asthma

Rosemary oil can be an irritant and may trigger seizures in people with epilepsy, or it can worsen asthma symptoms. Therefore, it’s best to avoid using rosemary oil if you have either of these conditions.

4. People taking certain medications

If you’re taking any medication for high blood pressure, medication that slows down the heart rate, or anticoagulants, it’s best to avoid using rosemary oil altogether. It could potentially interact with these medications and cause serious health problems.

5. People with liver disease

People with existing liver conditions should not use rosemary essential oil due to its potential toxicity when used in large doses. In general, it’s best to err on the side of caution and avoid using rosemary oil if you have any existing health conditions. Studio Stock


Can I sleep with rosemary oil overnight?

Yes, you can sleep with rosemary oil overnight, but it’s best to use an essential oil diffuser or vaporizer if possible. The oil’s aroma will help create a calming atmosphere for a restful night’s sleep.

Is it safe to apply rosemary oil directly to my skin?

It’s best to dilute rosemary oil with carrier oil before applying it directly to the skin. This will reduce the risk of skin irritation and make it safer to use overall.

Can I take rosemary essential oil orally?

No, oral rosemary essential oil is not recommended due to its potential toxicity. Instead, it’s best to use rosemary oil in aromatherapy or topical applications.

Rosemary oil and oil dropper.Essential oil, aromatherapy, natural remedies.

Our Final Thoughts

In conclusion, while rosemary essential oil has many potential health benefits, there are specific population groups that should avoid using it due to its potential side effects and interactions with medications. As always, speak with your doctor or healthcare provider before using any essential oils.

You should also always do a patch test on your skin to ensure you don’t have an allergic reaction and be mindful of the concentration of essential oil that you are using. Responsible use of rosemary oil can be a powerful addition to your wellness routine.

Good luck! We hope this helps.