Sleep Soundly Tonight: 12 Soothing Scents for Better Night's Sleep
Do you ever have sleeping problems? If so, have you tried any methods that actually work? With most pills having side effects, it's always better to opt for a natural remedy. Natural methods can help improve sleep; certain essential oils, utilised in the right manner and proportions, can land you comfortably in dreamland! Smells affect what we like to eat, what we don't like and what we like, so scents are an essential tool for anything we can utilise them to be. Without further ado, let us continue to explore what scents are useful for a good night's sleep.
Soothing Scents for Good Sleep at Night:
Considered one of the most versatile natural remedies, lavender is highly effective in promoting sleep. As studies have shown that inhaling lavender oil can help prevent insomnia, its ability to lower heart rate, temperature, and blood pressure is also known as the body prepares for sleep, and it is also known to reduce anxiety, a key factor in achieving a relaxed state at the end of a stressful day. You can spray it onto your pillow or bedding before going to bed or use lavender essential oil in a diffuser.
Ylang Ylang Oil:
Extracted from trees in Asia, this oil has similar blood pressure and heart rate-reducing effects as lavender oil, making it an effective sleep aid. When inhaled, its sweet and pleasant scent naturally induces a calming effect. It is also said to be reducing high blood pressure. These can be available in sticks, cones or oils. Used in aromatherapy applications, Ylang Ylang Essential Oil soothes stress, anxiety, sadness, tension, and sleeplessness.
Chamomile oil has a wide range of benefits when it comes to promoting restful sleep, as you may have heard of chamomile tea which also has a healthy benefit for the body. While the direct impact of this oil on the body's rhythms and temperature is minimal, diffusing it in the air can have a subtle and calming effect on the mind. Specifically, Roman chamomile, with its crisp, apple-like scent, is particularly helpful for reducing feelings of anxiety. Wild chamomile, for instance, is herbal, sweet and fresh, more reminiscent of the tea we drink to calm ourselves or beckon sleep. The oil steam-distilled from German chamomile (Matricaria chamomilla) is more sweetly smoky, with hints of apples, working well as a base note.
If you are looking to increase your focus and calm the mind, say less. Not only does it have a pleasant scent, but it is also effective at reducing symptoms of seasonal allergies or dust sensitivity. Diffusing peppermint oil in your bedroom can quickly and effectively clear your nasal passages, making it easier to fall asleep and enjoy a goodnight's sleep.
If you're struggling with insomnia, bergamot oil might just be the solution you've been looking for. This oil is known for its anti-inflammatory and anti-bacterial properties, as it can lower blood pressure and heart rate. It works similarly to lavender and ylang-ylang oils. To use it, simply add a few drops to a pot of steaming water and take deep breaths. You'll find yourself drifting off to sleep in no time!
Sandalwood oil has a strong aroma and can be quite expensive, but it is worth the investment. Among essential oils, few can match sandalwood's ability to induce deep relaxation, as it helps stabilise your mood. Unlike other oils that may slow your heart rate or alleviate troubling thoughts, sandalwood oil in sandalwood agarbatti and sandalwood Dhoop have unique in its ability to balance your emotions. Make sure to have some on hand for when you need to relax, and if you make sleep blends, always include a bit of sandalwood as an ingredient.
Cedarwood oil has a similar woody scent to sandalwood essential oil and can be a cheaper alternative. For optimal outcomes, apply topically or combine with chamomile and diffuse in your bedroom.
Marjoram oil is particularly effective in helping you maintain a restful sleep compared to other essential oils. When choosing marjoram oil for sleep, opt for a variety that has a sweeter fragrance, as the scent is soothing and can help you relax for better recovery. This oil is known to calm the nerves, relax muscles, and aid in the relief of respiratory ailments. Blends well with: Bergamot, Chamomile, Cypress, Cedarwood, Eucalyptus, Lavender, Rosemary, Tea Tree and Australian Tree oils.
Clary Sage Oil:
If you suffer from depression, it is highly advised to try clary sage oil. Unlike regular sage, clary sage oil is particularly effective in addressing the negative thoughts that often plague individuals during sleeping hours, so make sure you use the recommended dose from an expert before using it. Clary sage has a musky, herbal aroma with notes of lavender and citrus. This variety of sage is often used in perfumes and spa aromatherapy.
Although its deep, earthy aroma may not appeal to everyone, its results are undeniable. If you diffuse it into the air before bedtime, you may be pleasantly surprised at how quickly your worries dissipate.
If you have trouble sleeping due to excess phlegm production, eucalyptus oil can help. Eucalyptus dhoop sticks have a naturally calming scent and can also help with sinus problems, allowing you to breathe more easily and get the restful sleep you need.
Valerian oil is a popular choice for its ability to promote relaxation, and it is often included in nighttime teas for this reason, as it can help to induce drowsiness and improve the overall quality of sleep. Valerian root oil has a nice smell like wood, a bit like trees, and a little green. People like it because it smells different and nice. Some people mix it with patchouli, oakmoss, and costus to make a special smell called musky. Perfume makers also use it with things like oranges and lavender to make scents that smell like herbs.
How Smell Affects Your Sleep
Most people do not initially consider smell when contemplating sleep and its correlation to the senses. Instead, they tend to focus on sight, sound, and touch as these factors have more noticeable effects on sleep due to the impact of light, noise, and comfort. However, smell can also have a direct influence on sleep, although it may not be as immediately apparent.
The Relationship Between Smell and Sleep
As recent research also suggests that certain fragrances can improve our sleep quality or even assist us in waking up in the morning and influence our dreams and memory formation while we sleep, there is a bidirectional relationship between fragrance and sleep. Sleep influences how we perceive odours, and fragrances impact our capacity to sleep. The circadian rhythm, which helps our sleep-wake cycle, also influences our sense of smell and other biological functions. As smell sensitivity can vary during the day, with lesser sensitivity at night facilitating better sleep. On the other hand, the quality and quantity of our sleep can influence how we perceive and recall odours.
Can Certain Smells Help You Sleep Better?
Certain fragrances have the ability to enhance sleep quality due to the potency of the sense of smell. These scents can promote a state of relaxation, which can facilitate a better night's sleep and a feeling of rejuvenation the following day. It is not uncommon for specific scents to be linked to creating a more desirable bedroom atmosphere. Lavender is one such scent that can contribute to a deeper sleep, while citronella can assist in repelling insects and inducing restful slumber.
FAQ About How Smell Affects Sleep
1. Can Smells Affect Dreams?
It has been discovered that external factors, such as smells, can impact dreams while sleeping, but the exact influence is unclear. From some studies presented, pleasant smells are linked with positive dreams, while unpleasant smells can lead to negative ones. However, another study found that familiar or preferred fragrances may lead to more negative dreams, so further research is necessary to determine if and how aromatherapy may affect them. Make sure you try different scents and choose what works best for you.
2. Can Smell During Sleep Improve Memory?
The ability to smell has the potential to improve memory recall which is essential for learning. Researchers studying sleep have looked at ways to increase this process of memory consolidation, and one approach includes exposing people to odours while they sleep in order to use them as memory triggers. To carry out this strategy, participants are exposed to a certain smell while awake and absorbing new knowledge. They are then exposed to the same aroma while sleeping. An odor-based cueing research on schoolchildren discovered that it boosted memory recall on a vocabulary exam. Furthermore, exposure to the same fragrance during testing the next day may provide further advantages.
3. Can Smell Help You Feel More Awake in the Morning?
The best thing you can do is get a good night's sleep. Aromatherapy won't make up for a lack of sleep, but some scents can help boost your energy and focus in the morning or during the day.
4. Can Smells Wake You Up?
It is uncommon for a person to be awoken by smells. According to research, the ability to detect smells varies throughout the day based on the body's circadian rhythm. Typically, the sense of smell is most acute in the evening and least sensitive during the late night and early morning hours. This decline in smell sensitivity at night could be the reason why smells typically do not disrupt a person's sleep.
With that being said, we hope you can have an aesthetic lifestyle by trying out these beautiful, distinct scents. Make sure you consult an expert before applying or burning if you have any respiratory problems. Happy Burning!