If you’ve ever closed the curtains to block out light or turned on calming music to help you fall asleep, you already know that your senses play a big role in getting a good night’s rest. But what about your sense of smell? Aromatherapy taps into the power of scent to create a calm, relaxing environment—and for many, it’s becoming a favorite bedtime routine. So, can certain scents really help you drift off faster and sleep more deeply? Let’s find out.
What does research say about aromatherapy and sleep?
Studies have shown that certain essential oils, especially lavender, chamomile, and sandalwood, can genuinely impact how quickly people fall asleep, the depth of their sleep, and even how rested they feel the next morning.
A study published in The Journal of Alternative and Complementary Medicine found that participants who used lavender essential oil before bed experienced better sleep quality and felt more refreshed upon waking. In this study, participants inhaled lavender oil for just a few minutes, and researchers observed that it calmed their nervous systems, reducing heart rate and blood pressure, which are important for relaxation and deeper sleep.
Another study published in Evidence-Based Complementary and Alternative Medicine explored the effects of ylang ylang on sleep and relaxation. Researchers found that participants who inhaled ylang ylang oil reported feeling not only more relaxed but also calmer and less agitated before bed. The scent was even linked to a drop in blood pressure, which helps prime the body for rest.
Aromatherapy doesn’t just work on sleep—it affects various parts of our physical and emotional systems, often in fascinating ways. Here are some examples of how scent can have real, measurable impacts on us:
- Memory and concentration: Scents like rosemary and peppermint are shown to enhance memory and concentration.
- Appetite control: Certain scents can influence hunger and even help manage cravings.
- Pain relief: In one surprising study published in Pain Research and Treatment, patients experiencing pain used a blend of lavender and eucalyptus essential oils. The results showed that this combination helped reduce pain sensations and made patients feel more comfortable.
- Mood and emotional connection: Think about how a certain smell, like freshly baked bread or ocean air, can instantly bring back memories or change your mood. This phenomenon happens because our olfactory (smell) system is directly linked to the brain’s emotional center.
Why is scent so powerful?
Our sense of smell is unique among the senses because it connects directly to the brain’s limbic system, where emotions and memories are processed. This is why scent can bring up intense emotions or memories so quickly—it bypasses the usual sensory pathways that other senses take. Essential oils tap into this powerful pathway, allowing us to affect mood, emotions, and even physical responses like heart rate and blood pressure.
Popular essential oils for better sleep
- Lavender – Known for its calming and sleep-enhancing effects
- Chamomile – Helps ease anxiety and promotes relaxation
- Sandalwood – Grounding scent that soothes the nervous system
- Ylang ylang – Reduces stress and lowers blood pressure
- Cedarwood – Encourages a peaceful, balanced mood
Ways to use aromatherapy for sleep
Use a diffuser – Fill a diffuser with a few drops of your favorite sleep-inducing essential oil to disperse the scent throughout your room, creating a relaxing atmosphere.
Apply a deep sleep spray for restful nights – A natural deep sleep spray, like our lavender and chamomile blend, can be lightly spritzed on your pillow and bedding. This lets the calming scent linger around you as you settle in, promoting a restful environment right where you lay your head.
Add to a warm bath – Adding a few drops of essential oil to a bath can create a calming pre-sleep ritual. The warm water and gentle scent help relax your muscles and mind before bed.
Try an essential oil roller – Apply diluted essential oils to pulse points like your wrists or behind your ears before bed. This allows the scent to stay close as you drift off.
Use on a cotton ball or tissue – Place a drop or two of essential oil on a cotton ball or tissue and place it near your pillow for a subtle, soothing aroma.
