Sleep-Boosting Scents to Incorporate Into Your Bedtime Routine
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Time to read 3 min
Aromatherapy and sleep
Armoatherapy is an ancient holistic practice of using scents to improve emotional well-being and de-stress. The earliest recorded use of aromatherapy is as early as 1AD, and while it is not recommended as an all-out cure for distress in modern medicine, certain scents have been consistently linked to improving mood and promoting relaxation, and can even help improve your sleep.
Popular forms of bedtime aromatherapy
The most common forms of aromatherapy that can be easily introduced to your bedtime include (but are certainly not limited to):
- diffusers
- perfumes
- oils
- essential oils
- bath and shower products
- lotions, face masks, and creams
- room sprays
Scents proven to improve the quality and duration of your sleep
Sandalwood
Sandalwood has a mild sedative effect, helping to reduce physical and mental stresses, making it an ideal scent for bedtime. However, a minority of users have reported that sandalwood gives them more energy, so this form of aromatherapy should be experimented with before bedtime if possible.
Ylang-Ylang
- Ylang-ylang is a tropical tree plant most commonly found in Asia and Oceania.
- Its distinctive scent contains both floral and spicy notes.
- Ylang-ylang in aromatherapy has been linked to lower blood pressure and anxiety relief, helping to de-stress both the body and mind in time for bed.
Lavender
- Perhaps the most famous of the sleepy scents, the smell of lavender can create a near-instant hit of relaxation and sleepiness.
- Lavender contains potent chemical components such as linalool, linalyl acetate, and camphor, which, in combination with one another, act as a mood-stabilising force that reduces irritability.
- Like most other aromatherapy scents, lavender has a sedative effect that calms the nervous system, which can relieve pain and help the brain switch off and get ready to rest.
Chamomile
Just like the relaxing tea, the scent of chamomile contains a flavonoid called apigenin. Apigenin binds to the benzodiazepine receptors in the brain, which calms the nervous system and is used to treat insomnia.
Rose
The beauty of a rose is matched by its scent powers. The flower has been shown to improve mood before bed, and oddly enough, even improve your dreams to be more positive! One study of rosa damascena aromatherapy on a cardiac ward in a hospital found that it helped improve the sleep of patients, despite the high-stress environment.
Aromatherapy, while not a cure for insomnia, has been linked to elevated mood and greater relaxation at bedtime.
Rose, chamomile, and lavender are clinically effective examples of armotherapy improving mood and stress before bed, which can in turn improve the quality and duration of sleep.
FAQs
Are diffusers a fire hazard?
Yes, heat-powered diffusers especially are a fire hazard. These diffusers, and candles, should not be left unsupervised and should be blown out before falling asleep.
Is aromatherapy doctor recommended?
Aromatherapy is not used by the NHS as a primary form of medical treatment. It is not a cure, but a holistic treament.
The Myza Editorial Team
The Myza Editorial Team works together to create and curate The Sleep Journal, a series of blog posts designed to help our customers with frequently asked questions and curiosities regarding everything in the world of sleep, from sleeping positions to skin and hair care. We also provide regular shopping guides, interviews, and reviews to provide insight into our hand-picked brand collaborations and the benefits they have to offer.
