Do you find it difficult to enter the land of dreams? You may be surprised to discover that fragrance can help you fall asleep and stay asleep longer.
While we’re all aware of how light and sound impact sleep (it’s much harder to fall asleep in a room where light comes through the curtains or when you’re surrounded by noise), but did you realize the impact on your sense of smell and what fragrance can it have on how you sleep?
According to the Sleep Foundation, our sense of smell can affect the time it takes us to fall asleep and the overall quality and quantity of our sleep. “Due to the power of the sense of smell, certain fragrances can contribute to better sleep. “Some scents promote relaxation, making it easier to fall asleep and feel well-rested the next day.”
To learn more about the impact of scents on our sleep, we spoke to Heather Lutz, olfactory expert at the fragrance diffuser company. aromatech.
Benefits of a good night’s sleep
When you wake up in the morning after a good night’s sleep, you feel refreshed, which benefits your overall well-being. Lutz says, “Our sleep habits play a vital role in our overall well-being. The benefits of a good night’s rest include improved mental function and mood, a restored immune system, reduced stress levels, a lower risk of heart problems and better memory.”
On the contrary, we all know what it feels like when we’ve had a restless night and it doesn’t help our mood or our productivity the next day. “If we don’t get a full and consistent night’s rest, our productivity levels will be negatively affected as our brain works overtime. This also affects our mental state, as our ability to make thoughtful decisions becomes clouded and it becomes more difficult to control our feelings and emotions,” he adds.
How does our brain respond to fragrance?
So what’s the connection between smell and getting a good night’s sleep? Our sense of smell is controlled by the same part of our brain that controls sleep: the olfactory bulb.
Lutz explains: “Our brain function can be greatly affected by fragrances. The smell is recognized by our sensory neurons in the nose which are transported to our olfactory bulb and spread to other parts of the brain to process the smell. Therefore, it has the ability to calm and relax us, give us energy and increase productivity and even connect us with positive and negative memories.”
How does fragrance help us relax?
The sense of smell and smell plays an important role in the physiological effects of mood, stress and work capacity, according to the National Library of Medicine, with studies suggesting a clear link between how fragrance affects memory, thoughts and emotions. Therefore, a calming aroma can improve your mood or calm you down by reducing anxiety and stress that can hinder your quality of sleep.
“Fragrance can help us relax because it stimulates the limbic system, the part of the brain that controls memory and emotions,” says Lutz.
Fragrances that induce sleep and relaxation.
To relax, Lutz recommends soft, woody aromas that contain notes like palo santo or sandalwood that connect you immediately. “Other popular scents like lavender and eucalyptus contain natural therapeutic qualities that promote calm and relaxation,” he adds.
Here’s what scents can help you have a peaceful night.
Lavender
Lavender is a very versatile oil that has been shown to reduce stress, improve mood, increase sleep quality, and reduce anxiety. Inhaling lavender before bed can help relieve temperature and heart rate.
Ylang Ylang
Extracted from the flower of the Cananga tree, Ylang Ylang is native to South Asia. It has an exotic fruity and floral fragrance with relaxing properties similar to lavender. It is known to reduce stress, anxiety, tension and insomnia, making it a good nighttime fragrance.
Bergamot
Bergamot is similar to lavender and ylang-ylang in that it can lower blood pressure and heart rate. It also has anti-inflammatory and antibacterial properties. I add a few drops of bergamot to my essential oil burner during the day as I find it has an uplifting citrus aroma. And while most citrus fragrances are best left for the day, bergamot oil can be used at night as it helps calm the nervous system.
Sandalwood
If you are having difficulty achieving a good sleeping pattern, the earthy, woody aroma of sandalwood can help. It is known to be one of the best essential oils for sleep apnea and for inducing relaxation, and is a good base for mixing an oil blend.
Pala Santo
I’ve used some essential oils in the past, but I’ve never come across palo santo before. Its name translates to “holy wood” in Spanish, as it is believed to protect from negative energy. Breathe in the sweet, woody aroma with its light fruity aroma to relieve stress, anxiety and nervous tension before bed.
Eucalyptus
If you suffer from sinus problems or allergies, eucalyptus can help clear your airways and allow you to breathe more easily. This way, instead of waking up with a stuffy nose, you’ll have a calmer night. Peppermint oil is another good option if you have sinus problems, although it can also help you wake up.
Pink
Although roses are plentiful, they are one of the most expensive essential oils, as it takes many petals to produce a small amount of oil. However, despite its cost, it has many benefits, including relieving stress through the release of endorphins.
Geranium
If rose oil is beyond your budget, geranium oil is a good substitute. It has a sweet, floral fragrance that calms and relaxes the mind and body and works as a natural antidepressant.
Chamomile
You can enjoy chamomile tea before bed, but you can also breathe in the fragrance of Roman chamomile oil to induce sleep. It is a natural sedative and can help reduce anxiety and create a feeling of calm.
Jasmine
Sweet-smelling jasmine is known as an antidepressant and sedative to induce sleep. It is also one of the 7 houseplants that will make your home smell better, so your entire house will smell beautiful.
sweet marjoram
This sweet oil is particularly effective in helping to maintain sleep, as it calms the nerves and relaxes the muscles, promoting relaxation, reducing anxiety and reducing the symptoms of insomnia. As a person who sleeps and wakes up at night and finds it difficult to fall asleep, I will add this to my shopping list.
Smell to avoid at bedtime.
But there are some smells that you should avoid at bedtime, as they can have the opposite effect. “Fragrances that contain citrus or other green notes tend to be more invigorating and mentally stimulating, making them more suitable for daytime wear,” adds Lutz.
Everyone has personal preferences when it comes to scent. Although we recommend the above to help with sleep and relaxation, it is likely to have the opposite effect if you dislike a particular smell. So, choose what works best for you.
Ways to use fragrance before bed
The aroma can be used before bed to promote relaxation in many ways.
Electric diffusers
A room diffuser is a way to fill a room with fragrance. Lutz recommends using an electric diffuser to help promote sleep. The Aromatic Dream ($125, aromatech) allows you to schedule when fragrance is released via an app (currently only available on iOS devices), so you can rely on a regular boost of fragrance when you need it most.
“I recommend placing the diffuser in your bedroom and setting it to start diffusing as you get ready for bed, so it initiates feelings of relaxation,” she adds.
Ceramic diffuser
An inexpensive option is a ceramic diffuser, in which water and a few drops of essential oil are placed in a reservoir of water on top of a tealight candle. Walfront White Floral Design Ceramic Tealight Oil Burner ($10, Walmart) is pretty and has a good price.
However, for safety, remember to blow out the tealight candle before going to sleep.
Reed diffusers
Reed diffusers allow the fragrance to diffuse into the air continuously throughout the room and can be placed in the bedroom to aid sleep. The advantage over other diffusers is that they do not require electricity or a flame to heat the oil and at the same time give off a constant aroma.
Neom has a beautiful range of reed diffusers, including the Perfect Night’s Sleep Diffuser ($48, Neom), which includes English lavender, chamomile and patchouli.
Pillow sprays
You can make an essential oil spray by diluting your favorite aromatic oil with water and adding it to a clean spray bottle. Then, before going to bed, spritz your pillow with the fragrance.
Alternatively, you can purchase a spray like L’occitane’s Cocon de Serenite Relaxing Pillow Mist ($26, Amazon) or Tisserand Sleep Better Pillow Mist ($14, Amazon).
Add essential oil to your bath.
A warm bath before bed with a few drops of essential oil in the water can help calm your mood. However, before adding it to bath water, be sure to mix the essential oil with a carrier product, such as a body wash or a carrier oil such as sunflower oil. He Tisserand Institute It says that essential oils are not water soluble and can sting the skin if not dispersed properly.
In addition to the fragrance helping you get a restful night’s sleep, discover how tidying up your bedroom can make you fall asleep faster.
- Discover These Tips on Lack of Sleep from a Sleep Coach and a New Parent
- My 2024 resolution is to sleep better than ever – here’s how I’ll do it
- Also, what is sleep hygiene? Here are 6 ways to improve yours
