Bergamot For Sleep: Why It Works and How To Use It

Bergamot For Sleep: Why It Works and How To Use It

In the past few years, essential oils have become increasingly popular for those looking to incorporate more natural products into their lifestyle. They have been around for thousands of years, but their popularity has surged through sharing on social media as people look for more holistic ways to promote health and wellness. 

For many, numerous oils are used in diffusers to make your home smell pleasant as the oil is diffused through the air. You also may have spotted essential oil blend recipes shared by family and friends that help promote feelings like joy and relaxation.

Can Essential Oils Really Help You Sleep?

People also use essential oils for health reasons with positive results. Many look to essential oils as a holistic alternative from pharmaceuticals. 

Sleep quality has also been found to be improved when using essential oils. The oils are said to help promote relaxation and reduce stressful feelings. 

Research has found that smell affects sleep, and using essential oils through aromatherapy or topical use with carrier oils can help create a restful and relaxing environment. In particular, one essential oil called Bergamot has been found to be beneficial for promoting relaxation and helping reduce stress

What Is Bergamot?

Bergamot is a citrus fruit and is a cross between a lemon and an orange. Bergamot can be found in southern Italy, and records show it being utilized as early as the early 18th century. 

Talk about longevity! 

If you are a fan of hot tea, you have likely had bergamot as it is a part of the Earl Gray tea blend. Bergamot gives the tea its citrusy, invigorating flavor. The rind is the prized part of the fruit, as this is where its oils are found. The oils are then infused into the tea leaves, giving their citrusy zing. 

Bergamot is quite the multitasker! 

In addition to being added to tea, Bergamot oil can be found in various cosmetics. It is beneficial in skincare products as it can help reduce the appearance of acne. Its sweet, orange scent is a wonderful addition to hair care products and perfumes. 

How Can Bergamot Promote Sleep?

As we are well aware, anxious feelings are not conducive to peaceful rest. Bergamot can help soothe nerves and is also considered to help lower heart rate and blood pressure. While it has a citrus zing, its scent is calming and can help promote relaxation as it reduces feelings of tension. 

Helps Lower Heart Rate

When stress and tension are reduced in your life, your heart is also given a break. Bergamot has been shown to reduce feelings of stress and reduce heart rates in studies on how aromatherapy can help. 

Promotes Lower Blood Pressure

Using Bergamot topically and through aromatherapy has been found to promote lower blood pressure when used as aromatherapy. Breathing in the calming scent of Bergamot has a calming effect, which in turn, helps to lower blood pressure. 

Promotes Feelings of Relaxation

When utilized as aromatherapy, Bergamot helps to improve mood and promote relaxation. Bergamot has also increased dopamine and serotonin, which help us feel good and stabilize our moods. 

In fact, a study revealed that cardiac patients saw increased sleep quality when cotton balls with a blend of lavender, bergamot, and ylang-ylang were placed in their rooms. 

Helps Reduce Tension

When you are under stress, the feeling of not being able to think clearly is not fun. Using Bergamot can help with reducing the body's reaction to stress

Another study conducted in 2013 looked at the effects of Bergamot being used in outpatient surgery. The findings showed a decrease in tension in patients that were exposed to Bergamot being diffused in the waiting room. 

How Can I Use Bergamot For Sleep?

When you and your little one are ready to relax and get into a sleepy mood, Bergamot is there to help calm the mind and prepare for bed. There are different ways to use Bergamot before bed to promote sleepiness. 

How To Use Bergamot For Babies

You can also experience the effects of essential oils through aromatherapy. Bergamot can be diffused into the air, either through a diffuser or with the use of a spray. 

Bergamot is commonly used with blends of multiple oils, like lavender oil and chamomile. Bergamot can give heavily scented oils a lightness with its calming, citrus scent.

Little Yawn Collective’s Relaxing Pillow & Linen Spray helps you incorporate the relaxing effects of Bergamot into your little one’s bedtime routine. Gently misting the spray above their linens before bedtime will create an environment that helps little ones wind down before bedtime.

Bergamot is gentle and suitable for your infant when they reach three months of age. It helps your little one stay asleep long through the night. 

How To Use Bergamot For Parents

Topical applications should strictly be limited to adults. When applying any essential oils topically, be sure to patch test a small skin area and use a carrier oil. 

Sweet almond oil, cold-pressed coconut oil, and jojoba oil are just a few examples of carrier oils. 

When using Bergamot during the day, keep away from direct sun. It is a photosensitive oil, and the sun can activate the oil, and your skin may become more vulnerable to sunlight. The best practice is to use the oil in a place where it will not be exposed to sunlight. 

Using Bergamot For Massage Therapy

Apply Bergamot topically with the use of a carrier oil. When applying topically and using carrier oils, be careful of how much essential oil is being used.

When applying topically, you can use it as part of a massage. 

Massages are already relaxing, and adding Bergamot will only add to that effect. You can also apply to your temples for an easy way to have a mini-aromatherapy session.  

Adding A Drop of Bergamot To Your Bath

Many people choose to relax and allow their stress to wash away by taking a calming bath. For babies, bathtime is a fun part of the day to play and get all squeaky clean. Positive feelings associated with bathtime help your baby look forward to that part of the day.

When using essential oils during bathtime, it is essential to disperse the oils. If not, the oils will just sit on top of the water. Toiletries like castile soap or shower gel can help with dispersing the essential oils in the water.

There are specially-made products, like Natrasorb, which is a type of tapioca starch, that can help essential oils mix into bathwater. You can also use carrier oils in bathwater, but remember to take caution and watch out for a potentially slippery tub after draining the water.

When Should I Use Bergamot To Help Promote Sleep?

Whenever you (or your little one is feeling anxious), Bergamot can promote sleep by helping to create a relaxing, peaceful environment. 

Using Bergamot as a part of your child’s bedtime routine reinforces the idea of smell being a powerful memory marker. When incorporated as part of a consistent bedtime routine, your little one will connect the smell of Bergamot to those sleepy, sweet moments with their parents. 

The Bottom Line

Bergamot oil has been in use for centuries and in various ways. Sleep is a valuable commodity for new parents, and Bergamot is a friend to have if you’re ready for a snooze. It is a natural remedy to promote sleep by reducing stress and relaxation through aromatherapy and topical application. 

Here at Little Yawn Collective, we know that bedtime can be challenging.

Our formulas, including natural ingredients like Bergamot, are melatonin-free and help encourage restful zzz’s. See how Little Yawn Collective can help you make bedtime a breeze with your little one. 


11 Essential Oils: Their Benefits and How To Use Them | Cleveland Clinic

Bergamot Essential Oil | Franklin Health

Smell and Sleep: How Scents Can Affect Sleep | Sleep Foundation

Citrus Variety Collection | University of California Riverside

Citrus bergamia essential oil: from basic research to clinical application | NCBI

The Anxiolytic Effect of Aromatherapy on Patients Awaiting Ambulatory Surgery: A Randomized Controlled Trial | NCBI 

Bath Safety: how to use essential oils safely in the bath | Tisserand Institute

Trial of Essential Oils to Improve Sleep for Patients in Cardiac Rehabilitation | NCBI

Effects of bergamot ( Citrus bergamia (Risso) Wright & Arn.) essential oil aromatherapy on mood states, parasympathetic nervous system activity, and salivary cortisol levels in 41 healthy females | NCBI

Efficacy of bergamot: From anti‐inflammatory and anti‐oxidative mechanisms to clinical applications as preventive agent for cardiovascular morbidity, skin diseases, and mood alterations | NCBI 


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