Use Three Scents to Help You Sleep Better
Let’s be honest, it’s tiring to be a modern woman. Juggling work, school, family, friendships, networking events, and for some, kids, it’s not easy. A good night’s sleep is essential for our physical and mental well-being, yet for many, it does not come easy.
While there are countless remedies to aid sleep, the power of scent is often overlooked. Aromatherapy, which uses natural plant extracts, has been shown to promote relaxation, reduce stress, and improve sleep quality. Here are five soothing scents that can help you drift off into a restful slumber.
- Lavender: Classic Sleep Aid
Lavender is one of the most well-known scents for promoting sleep. Its calming properties are backed by science, with research showing that lavender can reduce heart rate, blood pressure, and anxiety levels. The floral aroma helps to quiet the mind, making it easier to relax and fall asleep.
Another study has also shown that “aromatherapy involving lavender-scented steam inhalation increased sleep quality and quality of life in women with sleep deprivation problems during menopause.
To incorporate lavender into your bedtime routine, try using a lavender essential oil diffuser, spritzing a lavender pillow spray, or adding a few drops to a warm bath before bed. If you prefer a natural approach, dried lavender sachets placed under your pillow can also be effective.
- Chamomile: Gently Relaxing
Chamomile, widely known for its tea version, boasts a soothing scent that can aid sleep. Its mild, apple-like fragrance has been found to reduce symptoms of insomnia and promote a sense of calm.
The blend of chamomile and lavender scents has also been studied and shown to reduce anxiety among clinical nurses. Chamomile works particularly well for those whose sleeplessness is linked to stress or anxiety.
To enjoy chamomile’s benefits, light a chamomile-scented candle or use chamomile essential oil in a diffuser. Pair the aroma with a warm cup of chamomile tea before bed to double the relaxing effect.
- Bergamot
Bergamot’s calming scent is one of the reasons why it is used by many before sleep. A study has shown that inhaling bergamot essential oil helps reduce cortisol levels in women. A hormone that helps your body deal with stressful situations, cortisol in high levels for a prolonged time can cause issues such as insomnia and low energy levels.
Bergamot is not only great for sleep but also for waking up. A study has shown that using “bergamot essential oil before bedtime helps relax the mind and body and provides sound sleep. It also improves mood and wakefulness when used upon awakening”
Bergamot essential oil mixed with lavender or sandalwood is commonly found and used by those who struggle with sleep. A few drops on your comforter or pillow before bed can give you the right amount of scent in the room to aid with sleep.
Tips to Improve Your Sleep Quality
Other than using calming scents, there are many ways to improve your sleep quality and fight insomnia.
Cut down on caffeine especially in the hours before sleep. Research has found that late caffeine consumption can cut your total sleep time by 45 minutes and reduce overall sleep efficiency by 7%.
Reduce daytime naps, especially if you find it hard to fall asleep at night. Naps can confuse your internal body clock, making it hard to rest when it’s time to sleep.
Finding the right bed and pillows is also essential for sleeping well. Some people might prefer medium-soft mattresses while others sleep best in firm ones. If you have yet to change your bedding in years, it is perhaps time to look into new ones. Eating near bedtime can also cause you to sleep badly. A study shared that “meal timing is a potential risk factor for nocturnal awakenings and poor sleep quality.” Time to avoid those tempting snacks near bedtime so that you can rest better at night.
