You're probably wondering how scents can help you sleep; there is both logic and research behind this question, and something we'll explore in this blog. Scent has a certain power over the human brain and body; scents grab your attention, and it's clear from the outset whether you like a smell or not.
When you catch the scent of your favourite food, it intrigues you, making you want to eat. When your partner is wearing perfume or aftershave that you really like, it draws you in closer to them. Sleep sprays are available for use on your pillow or mattress, but choosing the right one can be challenging. What smells are most likely to lull you into a deep slumber?
Does the smell of lavender help you sleep?
Lavender has long been considered a scent which has calming and relaxing properties; it is often used to treat symptoms of irritation or anxiety, as it slows down the nervous system. It has resulted in a 20% 'better than average' increase in quality of sleep during some studies.
A study into lavender and the nervous system, with the increasing evidence to suggest that lavender oil could be used in the treatment of several neurological disorders, as a sedative and a mood stabiliser, found that 'lavender may have a significant clinical potential'. Another study, involving 10 volunteers over 4 weeks, demonstrated that lavender treatment led to an improvement in the Pittsburgh Sleep Quality Index (PSQI) for individuals with insomnia.
How to incorporate lavender in your sleep
Sprinkling a few drops of lavender oil underneath your pillow, or on a piece of tissue, has been shown to increase slow-wave sleep. Slow-wave sleep is your 'deep sleep' where your heart rate slows down and your muscles relax, resulting in you feeling far more refreshed and energetic the following morning.
Can you recall a time when you've smelled something that brings back good memories, like a homemade pie? Or memories of anticipation, such as sunscreen on a holiday?
Well, there is such a thing as the olfactory system, which is part of our sensory system, which is used for smelling, and is closely linked to the emotional centre of our brains. When your olfactory system detects these memorable and recognisable scents, your body releases chemicals called endorphins, which reduce your perception of pain and increase positive triggers and feelings.
Hence, natural oils, such as lavender, can help to promote a happy, relaxing, and peaceful sleep.
Does the smell of peppermint help you sleep?
As we've discovered, research shows that certain plants and herbs have calming and relaxing properties. Realistically, any scent that promotes positive and calming feelings around you before you sleep may naturally aid in a peaceful night's sleep due to the receptors in your brain.
For example, research has shown that peppermint (in its essential oil form) increases alertness and cognitive performance. One hundred and forty people participated in a study where they were randomly assigned to receive the aroma of ylang-ylang, peppermint, or no aroma as a control group. The result was that peppermint enhanced memory and alertness, which isn't that helpful when it comes to sleep.
So, no, the smell of peppermint can't help you sleep; peppermint can help in other ways! Peppermint tea has been shown to induce sleep, with caffeine-free peppermint tea acting as a muscle relaxant, thereby aiding in a more restful night's sleep. The menthol component of peppermint causes your muscles to relax, relieving stress and anxiety, which both add up to allowing you to gain more restful sleep.
Plus, if you've found yourself bloated before going to bed, or have digestive issues, peppermint tea is an ideal natural remedy for those with stomach ailments. The carminative elements in peppermint tea allow gases in the body to move more freely, rather than collecting in one place, thereby relieving discomfort.
What other smells aid sleep?
These are additional fragrances that have been shown to have a positive impact on both mental and physical health. But what are the best essential oils for sleep and relaxation? Remember that every person is unique, and therefore, some fragrances may be more effective in alleviating sleep problems than others.
Vanilla
Vanilla is one of the most popular flavours for anything sweet, whether you choose yoghurt, ice cream or cakes. However, it also offers some great aromatherapy benefits, particularly in terms of sleep. It has a calming effect when inhaled and can provide some relief for those with sleep apnea.
Chamomile
Cited in ancient medical texts from Ancient Egypt, Greece, and Rome, chamomile has been in use for centuries. Used for its healing properties, chamomile is widely recognised as a relaxant and is often used to alleviate stress, anxiety, and depression. Sweet and vaguely apple-like, the scent of chamomile was thought to encourage relaxation, relieve depression and promote sleep.
In 2017, a study was conducted with two groups of elderly individuals to test the effects of chamomile on sleep quality. In the study, one group was given chamomile extract capsules twice daily, whilst the other group was given a placebo capsule to take. The results showed that those who took the chamomile capsule had significantly increased sleep quality compared to those who took the placebo.
With its mental and physical benefits, chamomile appears to be the perfect choice for those seeking relaxation.
Jasmine
Another sweet-smelling scent, jasmine is a seemingly less popular scent that is just as effective as (if not more effective than) the scent of lavender in sleep satisfaction. In 2010, German researchers conducted a study regarding the effectiveness of fragrances in promoting sleep compared to the effects of sleep medication. They found that the scent of jasmine was the most effective in promoting sleep compared to other fragrances and was also equally effective in aiding sleep as pharmaceutical medication.
Alongside helping with a good night's sleep, jasmine has been found to alleviate feelings of anxiety and depression. The jasmine plant is indeed very versatile - it serves as a natural sleep aid with healing properties and numerous beneficial uses. There are many different forms of jasmine available for purchase. Give it a chance!
Cedarwood
Known for its more masculine scent with wood undertones, cedarwood is a scent that possesses sedative qualities when used as an aromatherapy treatment. Using cedarwood essential oil for sleep problems is ideal for those who prefer a non-sweet scent, as it possesses soothing qualities that can aid in achieving a restful night's sleep.
Research has shown that cedarwood has a soothing effect on mood and is effective in reducing stress. With the focus on mental health becoming increasingly prominent over the past year, cedarwood (alongside other fragrances) may be a good way to help you relax and unwind during these challenging times.
Sandalwood
Sandalwood is another masculine scent with earthy undertones; its scent is rustic and natural, and it is effective in promoting sleep. Typical in fragrance diffusers, candles and incense, sandalwood is a fragrance used in many homes.
Its scent is effective in relieving anxiety and also has sedative properties, reducing sleeplessness and increasing amounts of non-REM sleep (or deep sleep). This makes it an ideal scent for anyone struggling with their sleep. Essentially, sandalwood is a relaxant, and an effective one at that. Adding a few drops of sandalwood essential oil into a bath before bed will do wonders for your sleep.
