Last week, we published an article about aromatherapy. In case you missed it, you can read it here. This week, we are going to follow up on that topic by talking about essential oils.
It may not be the first sense that you associate with sleep, but smell can directly affect sleep. The circadian rhythm is part of the body’s internal clock that influences smell sensitivity and helps promote wakefulness during the day and sleep during the night. Smell sensitivity can change throughout the day, and low smell sensitivity is what promotes sleep at night. Certain scents can influence how fast an individual falls asleep, as well as sleep quantity and quality. The most common way to obtain these scents is through essential oil.
Essential oils are fragrant compounds that are extracted from aromatic plants. Essential oils can be inhaled by placing a few drops into a diffuser, applying directly to the skin, or dissolving in water for a bath. These scents can help promote relaxation and sleep.
Lavender: Lavender is one of the most popular herbs in the world and the most studied essential oil on the list. The scent of lavender has a calming effect that is often used to improve mood and alleviate anxiety, depression, insomnia, and stress. Lavender essential oil also assists in reducing muscle pain and increasing muscle relaxing when applied to the skin. Research has shown that people who are exposed to lavender before or during sleep are more likely to engage in deep sleep.
Chamomile: You may have heard of Chamomile tea—and for those who have had it, you may probably know what Chamomile smells like. Many describe it as a faint apple-like scent. Chamomile is one of the most recommended natural treatments for insomnia. A recent study has concluded that Chamomile essential oil is most effective for relieving anxiety and improving sleep when applied directly to the skin, diffused, or used in its pure essence.
Sweet Marjoram: Given the name, Sweet Marjoram has a sweeter scent compared to other scents on the list. Sweet Marjoram essential oil has been traditionally used to treat gastrointestinal problems and respiratory concerns. In addition to those uses, Sweet Marjoram essential oil can help decrease anxiety, insomnia, and muscle pain. Similar to Chamomile, Sweet Marjoram is most effective when applied directly to the skin, diffused, or used in its pure essence.
Rose: Rose essential oil has a lighter smell compared to rose flowers. Rose essential oil is one of the most expensive on the market due to the mass quantity of rose petals that are required to produce the same volume of essential oil compared to other plants. Rose essential oil can reduce anxiety, depression, and symptoms of premenstrual syndrome, while improving mood and sleep quality. Soaking in rose essential oil is often mixed with water and can also be considered a relaxation treatment.
Jasmine: Jasmine is most known to be used for tea. However, Jasmine essential oil can be diffused for the purpose of being an antidepressant to reduce depression and an aphrodisiac to increase sexual desire. Although rarely studied, several studies have determined that jasmine essential oil can improve sleep efficiency. As a result, individuals who are present in a room scented with Jasmine essential oil are more likely to engage in sleep.
Bergamot: Bergamot essential oil derives from bergamot orange peels, Native to the Calabria region of Italy. Traditionally, Bergamot essential oil is used to treat fever, infections, itchy skin, and sore throats. Later, Bergamot essential oil began to be used to reduce cortisol levels, improve mood, and alleviate insomnia. Reduced cortisol levels also leads to reduced anxiety, depression, irritation, and stress.
Note: Bergamot essential oil can cause skin irritation, or even damage, if applied directly to the skin.
Essential oils are not regulated by the FDA, but have been deemed by researchers to be safe when used appropriately. There are a variety of essential oils in the market, with each scent having a unique chemical composition that impacts smell and affects different parts of the body. Essential oils are worth a try—and who knows, you might just find your favorite scent that will help you relax and fall asleep.
References:
Breus, M. (2023). The best scents for sleep. Sleep Doctor. https://sleepdoctor.com/sleep-environment/best-scents-for-sleep/
MacDowell, R. (2023). Natural sleep with aromatherapy. Sleepopolis. https://sleepopolis.com/education/natural-sleep-with-aromatherapy/
Suni, E. & Dimitriu, A. (2023). How smell affects your sleep. Sleep Foundation. https://www.sleepfoundation.org/bedroom-environment/how-smell-affects-your-sleep
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