On average, we sleep for one-third of our lives, which is approximately 26 years. Furthermore, humans can spend up to seven years simply trying to sleep. That’s a total of 33 years in bed!
Although these figures may startle you, sleeping is essential if we want to live a healthy and productive life. Scientific evidence indicates that consistent, deep sleep increases emotional stability and attention. A good night’s sleep also helps maintain a positive outlook on life. It improves physical well-being by regulating and supporting our most critical physiological systems, including digestion, breathing, and mobility.
One of the most effective ways to get enough rest at night, especially if you have difficulty falling asleep, is aromatherapy. Be it adding a few drops of essential oil to your pillow or lighting an aromatic incense, the right scent can work wonders.
How Does Aromatherapy Work?
Many of us take measures to ensure our sleep environment is ideal. We usually use blackout curtains during the day or turn off the lights at night, try a white noise machine, and sleep on a comfy mattress with soft bed linens. By taking these steps, we set up an optimum environment for three of our senses: sight, hearing, and touch. But what if we told you that adding a sense of smell to the mix can help you get even better sleep?
There is a bidirectional connection between smell and sleep. What this means is that the quantity and quality of sleep influence our sense of smell, and the smells around us modulate our sleep.
The circadian rhythm promotes sleep at night and consciousness during the day, but it also influences other biological activities. Smell sensitivity varies throughout the day and can impact health by providing access to biological and genetic information. Lower sensitivity at night promotes sleep. Sleep can also affect how smell is perceived and recalled.
Research has also revealed that smell can influence how long it takes to fall asleep, as well as overall sleep quality and amount. Distinct fragrances can improve sleep, help in waking up in the morning, or even impact dreams and memory development as we slip into deep slumber.
Top 10 Aromatherapy Scents for a Better Night’s Rest
Aromatherapy promotes relaxation and a good night’s sleep. Studies have shown that it reduces stress and anxiety while also enhancing sleep quality.
Here are some of the top fragrances that can help you sleep like a baby.
Lavender
Lavender is well-known for its impact on sleep quality. It also lowers our heart rate, temperature, and blood pressure. Lavender has also been shown to lessen anxiety, which is essential for relaxing at the end of an exhausting day. It comes as no surprise that lavender is the top choice for a lot of people dealing with insomnia.
Ylang-ylang
Ylang-ylang, an extract of the Cananga tree, a tropical Asian plant similar to lavender, reduces blood pressure and pulse rate while naturally preparing the body for sleep. It emits a delightful perfume that helps you wind down at the end of a long day.
Rose
Roses are another great choice for those who can’t go to sleep, no matter what they do. The flavonoids found in roses have anxiolytic properties, thus relieving stress and inducing sleep. In fact, its effects are often compared to that of the anti-anxiety drug diazepam.
Chamomile
Chamomile has been shown to have a calming effect on our minds and bodies. When ingested in the form of herbal tea, for instance, it has modest direct effects on the body’s rhythms and temperature. However, when diffused into the air, the delicate, flowery perfume is highly effective in relaxing the mind. Both the German and the Roman varieties of chamomile are equally effective in reducing anxiety and counteracting sleep disorders.
Bergamot
Bergamot, known for its anti-inflammatory and anti-bacterial characteristics, also lowers blood pressure and pulse rate and prepares the body for sleep, much like lavender and ylang-ylang. Bergamot has also been demonstrated to impact hypertension, which is a typical impediment to getting enough sleep. Put a few drops in a hot kettle of water and breathe deeply and sleep is bound to come.
Sandalwood
Sandalwood’s mood-balancing characteristics make it one of the most beneficial smells for encouraging deep relaxation. While other scents may reduce heart rate or distract us from problematic thoughts, the sandalwood aroma is distinctive and calms you emotionally.
Cedarwood
If you like sweet, woody scents, cedarwood can work like magic on your sleep patterns. It is especially beneficial if physical pain is the reason for your sleeplessness. For the greatest benefits, use it topically or combine it with chamomile and diffuse it in your bedroom.
Marjoram
Marjoram, often known as a cooking herb, can surprise you with its warm and pleasant scent. The soothing smell of sweet marjoram can help relax your body and mind, leading to deep and restful sleep. A study conducted in 2017 showed that the smell of marjoram had a significant positive impact on the sleep quality of nurses who work rotational shifts.
Eucalyptus
Eucalyptus has a naturally soothing scent and strong sinus-clearing qualities. If a bad cold isn’t letting you fall asleep, the smell of eucalyptus can relax you while alleviating your congestion, allowing you to get the rest your body needs.
Valerian
Last but not least, valerian is well-known for its overall soothing effects on our minds. Valerian is utilized in many midnight teas for this very purpose. It has a powerful fragrance that acts as a sedative for our nervous systems.
Tips to Introduce Scents for Sleep
Here are some tips to use the right fragrances for improving sleep quality:
- Choose Relaxing Scents: You can use organic natural incense sticks with relaxing scents such as lavender or jasmine. These fragrances have calming and soothing properties, which can help you unwind and prepare you for sleep.
- Plan a Bedtime Ritual: Incorporate the use of organic natural incense sticks into your bedtime routine. Light a stick a short while before you plan to go to bed and allow the aroma to fill your room and create a peaceful ambience.
- Mindful Breathing: As you burn the incense, practice mindful breathing exercises. Inhale deeply, focus on the calming scent and exhale slowly. The rhythmic breathing technique relaxes your mind and body and prepares you for a restful night.
- Create a Relaxing Environment: Use Organico’s natural smudge sticks to create a relaxing sleep environment. Dim the lights, play calming music, and practice relaxation techniques like gentle stretching or meditation before bedtime.
Using organic natural incense sticks can be an effective way to help you fall asleep faster and achieve improved deeper sleep. When used correctly, aromas offer a safe and completely natural method to enhance your sleep quality and promote faster sleep onset.
