Setting the Scene with Scent – How Scent Can Help Relax and Improve Your Sleep

Ideally, we’d all love to wake up each day feeling refreshed after a restful night’s sleep – but in a modern world plagued with stress, anxiety and the everyday challenges of life, our quality of sleep can often be hugely affected. Finding ways to relax before bed, such as practicing meditation techniques or some light reading, can be beneficial for improving your sleep quality. And often overlooked, a helpful tool in promoting relaxation in sleep is to introduce scents to your routine.

Aromatherapy, the use of scented substances and essential oils, has been established for centuries and research suggests it can have many health benefits such as relieve stress, boost feelings of relaxation, and aid in a deeper, restful sleep.

The Science Behind Scent and Sleep

The connection between relaxation from scent lies in our brain’s response to smells. The bodily structures that serve the sense of smell is known as the olfactory system, which is directly linked to the limbic system – the part of the brain that controls our emotions, memories, and certain behavioural responses. This is why certain smells can trigger deep emotional responses, and why they may also influence heart rate, blood pressure, and stress levels. A scent’s interaction with our brain can regulate mood and ease anxiety, therefore it can have a profound effect on how easily we fall and stay asleep.

Think of it this way: just as soft bedding and low lighting create a cosy environment, the right fragrance can trigger a deep sense of calm and comfort.

What Are the Best Scents for Sleep and Relaxation?

Factors such as the nature of sleeping problems, and fragrance preference, mean certain scents may be effective for one person, but not another. So, although there’s no consensus on what scents work best for people when it comes to sleep, there are some fragrances that are known to promote relaxation and offer calming properties.

Here are some of the best sleep-friendly fragrances, and how they work their magic.

Lavender: The Queen of Sleep Scents

Perhaps the most commonly-known scent for relaxation, lavender has a reputation for being a go-to aid when it comes to reducing anxiety and promoting sleep. Lavender has soothing properties that can calm the nervous system, lower your heart rate and improve sleep quality, making it an ideal fragrance for bedtime.

Use it when: You need serious help unwinding after a stressful day.

How to use it:

• Reed diffusers for a constant, gentle presence.
• Lavender-scented pillow sprays for a direct hit of calm.
• Lavender candles to wind down while reading in bed (just remember to blow it out!).

Chamomile: Like a Cup of Tea for Your Senses

Best known for its use in teas, chamomile can also be found in essential oils that promote relaxation. Its gentle, soothing properties help reduce muscle tension and calm the nervous system. Like lavender, it has a long history of aiding relaxation and is considered to be a mild sedative to support restful sleeping

Use it when: You’re feeling restless or anxious before bed.

How to use it:

• Combine chamomile and lavender in a diffuser for a double dose of calm.
• Opt for chamomile-scented bath products to create a pre-bed ritual.

Cedarwood: Warm, Woody, and Calming

A rich, woody scent, cedarwood when used in essential oils can have a grounding, calming effect. Perfect for easing stress and anxiety, and a common ingredient in men’s colognes and aftershaves, this is a scent that can be combined with others to create a peaceful atmosphere for sleep.

Use it when: You want to feel grounded and calm after a hectic day.

How to use it:

• Add cedarwood essential oil to your diffuser for a steady, relaxing aroma.
• Combine with lavender or sandalwood for a layered, woody-floral scent that promotes deeper sleep.
• Cedarwood-scented candles to create a cosy bedtime ritual.

Ylang Ylang: Floral and Soothing

A sweet, floral fragrance, ylang ylang has been found to have a calming effect on the nervous system. It has also been found to have stress-relieving properties and research suggests it can be used to lower heart rate and blood pressure and relieve symptoms of anxiety.

Use it when: You’re feeling tense or overstimulated before bedtime.

How to use it:

• Essential oil diffusers to create a soft, floral atmosphere.
• Blend with lavender or chamomile for a powerful sleep combo.
• Add to a night-time bath soak for full-body relaxation.

Sandalwood: Earthy and Grounding

Much like ylang ylang, sandalwood has also been shown to promote deep relaxation and is well-known for its calming properties. An earthy, grounding aroma, it can also help calm the mind and reduce feelings of stress and anxiety. It’s also thought to enhance meditation and mindfulness practices, which can further contribute to better sleep.

Use it when: You want to create a warm, cocoon-like atmosphere for sleep.

How to use it:

• Candles or essential oils on a bedside table.
• Pair with soft lighting to enhance the cosy vibe.

What Scented Products Can I Use to Help Sleep Aid?

Want to know the best way to make these sleep-friendly scents work for you? Here are some simple, effective ways to introduce calming fragrances into your bedtime routine:

Scented Candles

Candles are a great way to introduce scent into your home, and into your relaxation routine. Lighting a candle for a short while before bed (especially while reading a book or taking a bath) can create a calming, soothing ambiance – but remember to blow it out before falling asleep!

Scented Soaps

Taking a warm, relaxing bath before bed? Introduce a scented soap into your bathing routine and let the aromas sooth your senses as your whole body benefits from not only cleanliness, but the likes of muscle and joint relaxation too.

Diffusers

Another easy way to add scent to your sleeping environment is by introducing a diffuser. Simply add reeds or a few drops of your preferred essential oil, or essential oil blend, to a diffuser, and let it disperse the scent into the air. Set one of these up in your bedroom half an hour to an hour before sleeping to get the best results!

As a bonus, some electric diffusers can act as humidifiers, which can improve sleep comfort.

Essential Oil Roll-Ons

An easy, portable option, roll-on essential oils are designed to apply calming scents directly to pulse points on the body, such as the wrist or temples. Apply before bedtime to benefit from the soothing, relaxing effect they are made for.

Room Sprays

Add an aroma to your bedroom with a delightful room spray. Scent the air around your bed, or spray your pillows with your favourite fragrance to help create a relaxing sleeping environment. A couple of sprays is all you need, so don’t go crazy!

A room or pillow spray should also be an essential in your suitcase when travelling, as it will help you sleep in unfamiliar spaces.

Incorporating scents into your bedtime routine is a simple yet powerful way to enhance relaxation and improve the quality of your sleep. Whether through candles, diffusers or room sprays, you can use the power of aromatherapy to sooth and relax your senses before your head hits the pillow. Experiment with a range of fragrances and you’ll be sure to find one, or a combination, that helps you drift off to sleep more easily and wake up the next morning feeling refreshed.

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