What is aromatherapy and how can it help you sleep? Well, it’s more than just a nice fragrance. It’s a holistic practice that uses the power of essential oils to promote wellness, emotional balance, and healing. Essential oils are extracted from plants and flowers, making them an effective way to naturally promote relaxation, reduce stress and boost your immune system. There are many ways to use aromatherapy for sleep including diffusing or spraying your favorite scent in the room before bedtime.
Some of the benefits of using natural aroma oils for sleeping include:
- Reduces stress and anxiety by elevating mood through scent association
- Creates a sense of calmness to help you relax
- Supports healthy digestion with fragrant smells associated with healthy digestion (lemon, orange, lavender, etc)
- Suppresses appetite so that you don’t have cravings during the night or nightmares from unsatisfied hunger
According to the American Association of Sleep Disorders Medicine, scent is a highly effective way to induce sleep. Many individuals report feeling more relaxed when scented and aromatherapy can help calm you down and relax. The scents associated with healthy digestion (such as lemon, orange, and lavender) can help with digestive woes so that you don’t feel nauseous or bloated in the middle of the night. Essential oils can also aid in regulating your appetite so that you don’t feel like a snack is needed between meals. Additionally, certain essential oils are known to promote sleep. Chamomile and lavender are commonly used to promote relaxation, reduce stress and anxiety, promote sleep, and reduce nightmares. Other oils that promote sleep include rose, sandalwood, frankincense, and myrrh.
If you are looking for a quicker way to induce sleep, a diffuser is a great option. You can diffuse essential oils directly into the air to create a relaxing scent throughout your bedroom. The scent can be strong so that you can cover the entire room or you can turn down the strength so that it is faint enough to cover just the bed. You can also use a diffuser in other parts of your home such as your office or car to boost relaxation. While a diffuser can be used to relax you, it is also an effective tool to help you fall asleep. A 2014 study found that using a diffuser before bed can reduce the time it takes to fall asleep by as much as 40 minutes. In addition, the scent can reduce stress. A diffuser can be used to reduce stress and promote relaxation before bedtime.
If you are looking for a specific scent for sleeping, consider the benefits of each scent and choose a scent that promotes relaxation, boosts your mood, and suppresses your appetite. Some good options are:
Rose is known to help with emotional balance and has been used for centuries to promote sleep.
Sandalwood is used to support emotional balance and improve sleep.
Orange is known to aid in healthy digestion and as an appetite suppressant.
Lemon is used to promote healthy digestion, reduce stress, and promote sleep.
There are many more scents available for aromatherapy for sleep. Consult with a local aromatherapist or do a little research online to find a scent that works best for you.
- Do breathing exercises. Deep breathing exercises can help you relax and focus your thoughts. Take deep breaths when you first enter your bedroom and when you first lay down.
- Make a relaxing bedtime playlist. A surefire way to relax before bed is to create a relaxing playlist. Try turning down your volume so that it’s not too loud. Try to turn off all electronics so that you aren’t distracted by anything.
- Do not skip out on the necessary steps. Skipping out on your nightly rituals can add up and cause more stress than you want.
- Drink a glass of water before you go to bed. Staying properly hydrated will help you sleep better and better digest your food.
The scent of essential oils can be used for many purposes, not just for sleep. Aromatherapy can be used to improve mood, boost your immune system and promote healthy digestion. There are many ways to use aromatherapy for sleep including diffusing or spraying your favorite scent in the room before bedtime.
As with any natural therapy or treatment, there are some risks involved. You need to be careful when using essential oils because they can have side effects, including skin rashes and nausea. Essential oils can interact with some medications, including blood thinners, blood pressure medications, and certain antibiotics. Before using essential oils, it’s important to consult with a doctor to avoid any possible complications. There are also some scents that are better for sleeping than others. Some scents can be too strong or have a strong aroma that is not conducive to sleeping. Aromatherapy can be an effective tool for stress reduction, but it’s important to choose the right oils to promote relaxation before bedtime.