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The Aromahead Blog - Aromatherapy Education and Resources

3 Essential Oils for Sleeping When You Have a Cold

3 Essential Oils For Sleeping When You Have A Cold Blog

Sleeping when you have a cold can be frustrating. Relax with these 3 essential oils!

Having a cold is uncomfortable—especially when you’re trying to get some sleep!

This post is about three essential oils for sleeping when you have a cold and how they can help you rest.

This diffuser blend is called Breathe and Sleep! It’s made with essential oils that help your body and mind relax, while also supporting respiratory wellness. They’re so effective thanks to the natural components present in the oils. I’ll go over some of the science about those components below, so you understand how they work to help you sleep (even if you have a cold).

First, here’s the recipe!

Breathe & Sleep Diffuser Blend

  • 4 drops Tamala essential oil (Cinnamomum tamala ct. linalool)
  • 3 drops Sweet Orange essential oil (Citrus sinensis)
  • 2 drops Lavender essential oil (Lavandula angustifolia)

About these essential oils for sleeping when you have a cold

Tamala essential oil

Cinnamomum tamala ct. linalool

Tamala oil comes from a broadleaf evergreen tree in the Himalayan regions of Nepal. It contains several powerful components.

The first is linalool.

Linalool is one of my favorite essential oil components to include in blends for relaxation and sleep. Countless studies have demonstrated that it helps relax the nervous system, allowing the body to release stress and the mind to calm down. Linalool also helps reduce physical inflammation, which might be present if you have a cold.

The second component in Tamala is 1,8-cineole. 

1,8-cineole is an important component for respiratory wellness. It can help the body break down excess mucus, supporting clear, easy breathing. (1,8-cineole is also the main component in Eucalyptus oil, and is largely responsible for Eucalyptus’s powerful respiratory benefits.)

Sweet Orange essential oil

Citrus sinensis

Sweet Orange smells just like freshly sliced fruit! It’s cold pressed from the rinds of fresh citruses.

The d-limonene present in Sweet Orange can calm the body and mind, soothe inflammation and is even used to help reduce the presence of germs. That’s a perfect trio of benefits for sleeping when you have a cold! 

Lavender essential oil

Lavandula angustifolia

I’ve already mentioned the many benefits of linalool under Tamala’s section. Lavender contains over 20% linalool! 

It also contains over 25% of linalyl acetate—another component that calms the nerves and helps the mind relax.

When linalool and linalyl acetate occur together (as in Lavender), they create a powerful synergy, enhancing one another’s effects. This is why Lavender is probably the most famous essential oil of all for relaxation and sleep.

Breathe Sleep Diffuser Blend Recipe

I hope this diffuser blend helps you get some sleep so your body can heal!

Protect Your Family From Colds and Flus Using Essential Oils


Buchbauer, G., Jirovetz, L., Jager, W., Plank, C. and Dietrich, H. (1993) Fragrance compounds and essential oils with sedative effects upon inhalation. Journal of Pharmaceutical Sciences 82, 6, 660-664.

Peanna, A.T., D’Aquila, P.S., Panin, F., Serra, G., Pippia, P. and Moretti, M.D. (2002) Anti-inflammatory activity of linalool and linalyl acetate constituents of essential oils. Phytomedicine 9, 721-726.

Price, S. and Price, L (2007) Aromatherapy for Health Professionals 3rd Edition. Edinburgh: Churchill Livingstone.

Silva, J., Abebe, W., Sousa, S.M., Duarte, V.G., Machado, M.I.L. and Matos, F.J.A. (2003) Analgesic and anti-inflammatory effects of  essential oils of eucalyptus. Journal of Ethnopharmacology 89, 277-83.

Baylac, S. and Racine, P. (2003) Inhibition of 5-lipoxygenase by essential oils and other natural fragrant extracts. International Journal of Aromatherapy 13, 2/3, 138-142.

Fewell, F., McVicar, A., Gransby, R. and Morgan, P. (2007) Blood concentration and uptake of d-limonene during aromatherapy massage with sweet orange oil: A pilot study. International Journal of Essential Oil Therapeutics 1, 97-102.

Karen serves as Co-Director of Education at Aromahead Institute, where she works closely with students and helps them earn aromatherapy certification. Karen’s strong values for healthcare, education, and sustainable practices have guided her entire career, and remain the principles that shape her daily activities at Aromahead. Karen loves sharing her knowledge of essential oils and how they can enhance the beauty of ones’ journey through life and has authored numerous articles and guides on the safe and effective therapeutic uses of essential oils. In Karen’s free time, she can be found hiking amongst nature, reading, and enjoying her family.

Topics: essential oils for sleep, Natural remedies for sleep, essential oils for colds, breathe easier, how to use essential oils for sleep, sleep easier with a cold

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