Essential Oils for Menopause & Perimenopause: What They Can (and Can’t) Do

Where Essential Oils Can Gently Help

• Atmosphere: soft background scent from a diffuser can make a bedroom or living space feel more restful at the end of the day.
• Sleep routines: calming oils like lavender essential oil are often used in night-time diffusers or pillow sprays as part of a wind-down routine.
• Mood and stress support: many people enjoy gently uplifting blends with oils such as bergamot, geranium or soft citrus oils for daytime use.
• Comfort during hot flushes: “cooling” aromas like peppermint may help some women feel fresher and more comfortable, especially in room sprays or carefully diluted rollerballs, even though they do not stop hot flushes themselves.

Lavender – Rest, Relaxation & Night-Time Calm

Lavender is one of the most researched essential oils for sleep and relaxation. Breathing in its soft, familiar aroma may help some people unwind, feel less tense and settle into a night-time routine more easily. For menopause and perimenopause, it is often used around bedtime when sleep feels lighter or more broken.

• How it’s often used: in an evening diffuser, as a light pillow spray, or in a warm bath (properly dispersed and diluted).
• What to expect: a gentler mood and a more “wound-down” feeling rather than instant deep sleep.
• Try: a few drops of Lavender Essential Oil in a bedroom diffuser, or a ready-made lavender pillow spray as part of your wind-down routine.

Clary Sage – A Popular Choice During Hormonal Changes

Clary sage is frequently recommended in aromatherapy books and forums for women’s health, including menstruation and menopause. Many people find its warm, herbal scent grounding and soothing, especially during times of emotional or physical change. You may see claims that it “balances hormones”, but current human research is limited, so it is safer to think of it as a supportive, comforting aroma rather than a hormone treatment.

• How it’s often used: in diffuser blends with lavender, geranium or citrus oils, or in a diluted massage oil for general relaxation.
• What to expect: a cosy, comforting scent that may help you feel more settled and supported.
• Try: Clary Sage Essential Oil blended with a carrier oil for a gentle self-massage on shoulders, neck or lower back, using a conservative dilution.

Geranium – Comforting, “Balancing” Floral Aroma

Geranium (and rose geranium) has a soft, rosy, slightly green scent that many people associate with emotional balance and comfort. During menopause, it is often chosen when mood feels up and down or when you want something nurturing and floral without being too heavy.

• How it’s often used: in daytime diffuser blends with citrus oils, or in a diluted body oil after a bath or shower.
• What to expect: a comforting, “held” feeling and a pleasant floral background scent.
• Try: Geranium Essential Oil on its own, or explore softer floral options like Rose Geranium Essential Oil if you prefer a slightly sweeter scent.

Peppermint & Citrus Oils – Feeling Fresher and Cooler

Peppermint has a naturally cooling, awakening aroma that can feel refreshing during or after a hot flush. Citrus oils such as orange and lemon are often used in menopause blends to bring lightness and a gentle lift in the daytime. They won’t stop hot flushes or change body temperature, but they may help you feel cleaner, fresher and more “awake”.

• How they’re often used: in cool room sprays, daytime diffusers or carefully diluted rollerballs applied to pulse points.
• What to expect: a brief sense of freshness and clarity rather than long-lasting symptom relief.
• Try: Peppermint Essential Oil, Orange Essential Oil or Lemon Essential Oil in a simple daytime diffuser blend, or explore a ready-made Citrus Essential Oil Set if you like to rotate scents.

Always be careful with citrus oils on skin, as some can increase sensitivity to sunlight. Keep dilutions low and avoid sunbeds or strong sun on freshly treated areas.

Other Oils You Might Explore

Depending on your preferences, you might also come across oils like vetiver, frankincense, ylang ylang or rose in menopause blends. These are often chosen for their grounding, comforting or luxurious aromas rather than specific medical effects.

If you’re new to oils, it can be easier to begin with one or two well-known choices such as lavender, clary sage or a light citrus, then slowly build a small collection from our main essential oils range as you discover what you genuinely enjoy using.

For Sleep & Night-Time Restlessness

A consistent evening wind-down routine often matters more than any single product. Essential oils can support that routine by sending your brain a familiar “it’s time to slow down now” signal.

• Bedtime diffuser: about 30–60 minutes before bed, add a few drops of lavender (or a soft blend with chamomile or ylang ylang) to a diffuser in the bedroom. Keep the dose modest and turn the diffuser off when you go to sleep.
• Pillow sprays: a light mist on your pillow or bedding can become a simple bedtime cue. You might like a dedicated sleep blend such as our Sleep Pillow Spray or the two-step Sleep + Anxiety Pillow Spray Set.
• On-the-go support: if your mind races at night, a diluted roller ball on pulse points before bed can be a small, grounding ritual. Options like the Sweet Dreams Roller Ball Set give you a few sleep-focused blends to rotate.

Try to pair these aromas with other sleep-friendly habits: dimmer lights, cooler room temperature, screens off in good time, and a regular sleep–wake schedule.

For Mood Swings, Worry & Feeling Overwhelmed

Hormonal shifts can make everyday stresses feel louder. Aromatherapy will not remove the causes of stress, but small scent rituals throughout the day may help you feel a little more grounded and less “on edge”.

• Daytime diffuser blends: try a gentle mix of lavender, bergamot and geranium while you work, read or rest. Keep sessions to around 30–60 minutes with breaks, especially in smaller rooms.
• Pulse-point roller balls: ready-made blends such as Relax & Unwind Pulse Point Roller Ball or Feel Good Pulse Point Roller Ball can be rolled onto wrists, temples or the back of the neck when you need a brief pause. Always follow the directions on the label.
• Calm-focused collections: if you’d like a small toolkit in one place, our Anxiety Relief & Relaxation Collection brings together calming oils, sprays and rollerballs designed for everyday comfort.

These rituals tend to work best when paired with simple techniques like slower breathing, a short walk, journalling or stretching rather than being used in isolation.

For Hot Flushes & Night Sweats – Comfort, Not Cure

Hot flushes and night sweats are driven by internal changes, so no scent can switch them off. However, some people find “cooler” or fresher aromas make them feel a little more comfortable during or after a flush.

• Cool room sprays: a lightly scented mist with peppermint or citrus oils can help a room feel fresher. You might like to keep an essential oil room spray near the bed or in your handbag. Always spray into the air or onto fabrics, never directly onto the face.
• Refreshing roller balls: a small amount of diluted peppermint or citrus blend on the back of the neck or wrists can feel briefly cooling. Ready-to-use options such as our pulse-point roller balls are pre-diluted for convenience and should still be patch tested on a small area first.
• Night-time comfort: pairing light cotton bedding and breathable sleepwear with a soft lavender or citrus pillow spray may help nights feel a little more manageable, even if flushes still occur.

If hot flushes or night sweats are frequent, intense or affecting daily life, it is important to speak with a GP or menopause specialist about medical options such as HRT and other treatments.

For Everyday Self-Care & Body Comfort

Building in small, regular self-care moments can make this stage of life feel less rushed and more supported. Aromatherapy can turn ordinary habits into something that feels a little more intentional.

• After-bath body oil: mix a few drops of your chosen oil (for example lavender, geranium or clary sage) into a carrier oil and apply to arms, legs or shoulders after a bath or shower. Keep dilution around 1% for everyday use and avoid broken or irritated skin.
• Mindful jewellery: lava stone diffuser bracelets, like our Feel Good Diffuser Bracelet Set, allow you to add a drop of oil to the stones for a slow, close-to-skin aroma during the day.
• Short reset breaks: keep a tissue or cotton pad with one or two drops of a familiar oil in a sealed tin. When you need a moment, open it, take a few slow breaths and then close it again. This avoids strongly scenting shared spaces.

However you choose to use essential oils, try to build routines that feel kind and sustainable, rather than chasing perfect results. If at any point you feel irritation, headaches or discomfort, stop using the oil and seek advice from a health professional.

Dilution, Devices & Dosage Basics

Essential oils are highly concentrated. Using more does not always mean better results, and can sometimes lead to headaches, irritation or nausea. Starting low and adjusting slowly is usually the most comfortable approach.

• Diffusers: for a 100 ml ultrasonic diffuser, many people start with around 4–6 drops total of essential oil. For larger tanks, you can gently increase, but it is rarely necessary to exceed 8–10 drops. Our guides on using essential oils in diffusers and diffusion safety cover this in more detail.
• Skin & rollerballs: for everyday leave-on products, a conservative dilution such as 1% is a sensible starting point. That is roughly 1 drop of essential oil per 5 ml of carrier oil. Ready-made pulse-point roller balls are pre-diluted, but should still be patch tested.
• Sprays: room and pillow sprays should be misted into the air or onto fabrics, never directly onto the face. Follow the directions on products such as our pillow and room sprays and avoid over-spraying small spaces.
• Session length: instead of running a diffuser all day, many people find 30–60 minute sessions with breaks more comfortable, especially in bedrooms and smaller rooms.

When to Be Extra Cautious (or Check with a Professional)

Some situations call for extra care. If you are unsure at any point, it is always wise to pause and speak with a GP, menopause specialist or suitably qualified healthcare professional before continuing.

• On HRT or other medicines: essential oils are used externally and in small amounts, but if you are on HRT, blood pressure medicine, blood thinners or other regular treatments, let your doctor know what you are using. Oils should not be seen as an alternative to prescribed treatment.
• Asthma, migraines or respiratory sensitivity: strong scents, including natural ones, can sometimes trigger symptoms. Keep diffusion times short, use fewer drops and ensure good ventilation. If you notice wheezing, tight chest or headaches, stop using the oil and seek advice.
• Very sensitive or reactive skin: patch test any new oil or blend on a small area (such as the inside of the forearm) for 24 hours before wider use. Avoid applying oils to broken, inflamed or recently shaved skin.
• Photosensitive oils: some citrus oils can make skin more sensitive to sunlight. If you use them on exposed skin, keep dilutions low and avoid strong sun or sunbeds on that area for at least 12–24 hours.
• Pregnancy or trying to conceive: if you are in perimenopause and could still become pregnant, check safety guidance carefully and seek professional advice before using more stimulating oils.

Skin, Sun & Storage

A few simple habits can help you get the best from your oils over time while staying comfortable and safe.

• No internal use: we do not recommend swallowing essential oils or adding them to drinks. The information in this guide is for external, aromatic use only.
• Respect your skin barrier: keep dilutions gentle, especially on the face, neck and chest, and avoid neat (undiluted) essential oils directly on the skin.
• Sun sense: if you use citrus oils or blends on areas that might see the sun, cover up or leave plenty of time before sun exposure to reduce the risk of irritation.
• Store well: keep bottles in a cool, dark, upright place with caps tightly closed. Our guide to essential oil storage and shelf life explains how to tell when an oil is past its best.
• Shared spaces & pets: if you live with other people or animals, avoid heavily scenting small rooms and always leave doors open so pets can move away if they wish. Our pet safety guide offers more detail.

If you ever feel unwell after using an essential oil, stop using it straight away, ventilate the room and seek medical advice, especially if symptoms are sudden, severe or unexpected.

Can essential oils really help with menopause, or is it mostly hype?

Essential oils cannot treat menopause itself, but some people find they make symptoms feel easier to live with. For example, calming aromas such as lavender may help with relaxation and sleep routines, while fresher scents like peppermint or citrus can feel more uplifting. Think of aromatherapy as a gentle support for comfort and mood, not a cure or a stand-alone treatment.

Which essential oils are most commonly used during menopause and perimenopause?

Lavender, clary sage, geranium, peppermint and light citrus oils (such as orange or lemon) are mentioned most often. They are usually chosen for how they smell and how they fit into calming or refreshing routines, rather than for proven hormone effects. You can explore these in our main essential oils collection.

Can essential oils reduce hot flushes or night sweats?

Essential oils do not stop hot flushes or change your hormone levels. Some women feel more comfortable using “cooler” or fresher aromas, for example peppermint, in a room spray or roller ball on the back of the neck. This can feel briefly refreshing, but it will not prevent flushes. If hot flushes or night sweats are frequent or severe, it is important to speak to a GP about medical options such as HRT.

Do essential oils balance hormones in menopause?

You may see claims online that certain oils “balance hormones”. Current human research does not clearly support this as a medical effect. It is safer to view essential oils as a way to support relaxation, sleep and self-care, rather than as hormone treatments. Decisions about managing hormones in menopause are best made with a qualified health professional.

What’s the safest way to start using essential oils for menopause?

Start small and simple. A good starting point is a basic diffuser routine with a few drops of a familiar oil such as lavender, or a ready-made room or pillow spray. Keep sessions short (around 30–60 minutes with breaks), use modest amounts and see how you feel. If you want to use oils on your skin, always dilute them properly in a carrier oil and patch test first.

Is it safe to use essential oils if I’m on HRT or other medication?

Essential oils are used externally and in small amounts, which for most people is compatible with HRT and many other medicines. However, they should not be seen as an alternative to prescribed treatment. If you are starting HRT or other regular medicines, let your GP know what you use and follow medical advice if there is any concern about interactions or sensitivities.

Are there any oils I should avoid during menopause?

If you have asthma, migraines, epilepsy, very sensitive skin or other health conditions, some oils or stronger scents may be unsuitable. Photosensitising citrus oils can make skin more reactive to the sun, and stimulating oils may not suit everyone. Our general guidance on diffusion safety and using oils on skin safely is a useful place to start, but always check with a professional if you are unsure.

Can I use essential oils around my family and pets?

Yes, but keep things light and considerate. Avoid heavily scenting small rooms, and always allow pets and other household members to move away if they wish. Some animals can be more sensitive to scents than humans. Our pet safety guide explains this in more detail.

How long does it take to notice any benefit from aromatherapy?

Some people feel calmer or more comforted almost immediately when they use scents they enjoy. For others, benefits such as better sleep routines may build up over days or weeks of steady use. If you do not notice any positive changes, it is perfectly acceptable to reduce or stop using oils and focus on other approaches that feel more helpful to you.