Need a good night’s rest? This expert picks the best scents for bedtime, based on your sleep problem
As Christmas approaches, the season of cosy nights in, hot chocolates, and twinkling lights is upon us. However, although we may feel comforted, these relaxing evening routines at this time of year don’t always equate to better sleep. The recent clock change can significantly disrupt our sleep patterns, leaving many of us feeling groggy and tired throughout the day.
But, luckily for you, there’s a secret weapon you can add to your nighttime routine: scent.
Ryan Kerr, an expert from independent mattress maker John Ryan By Design, has shared his insights, below.
Smell and sleep share a fascinating relationship. Your sense of smell can impact how quickly you fall asleep, the quality of your rest, and even your dream patterns. Similarly, your sleep-wake cycle affects your sensitivity to smells, which tends to decline at night to encourage relaxation. Research also shows that specific scents can promote feelings of calm and encourage deeper sleep. These fragrances work by activating areas in the brain associated with relaxation, such as those controlling heart rate and mood.
DISCLAIMER: It’s important to remember that scents impact people differently, and what one person may find relaxing, another may not.
Lavender is one of the most extensively studied essential oils for sleep. It’s known to lower heart rate and blood pressure, promoting calmness and relaxation. Studies have shown that exposure to lavender before bed can increase deep sleep, leaving you feeling more refreshed in the morning.
A popular ingredient in herbal teas, chamomile is renowned for its calming properties. Its essential oil has been associated with reduced anxiety and enhanced sleep quality, making it an excellent choice for those struggling to unwind before bed.
The elegant fragrance of roses has been linked to better sleep and mood. Rose essential oil, particularly from damask roses, has shown promise in improving sleep quality, especially in clinical settings like hospitals. Its soothing properties may help you drift off more easily.
Jasmine has been found to improve sleep efficiency, ensuring that more time spent in bed translates to actual rest. Its sweet, floral aroma can create a tranquil atmosphere in your bedroom, ideal for winding down.
The exotic scent of ylang-ylang is often associated with feelings of calm and relaxation. Its ability to reduce reaction times and promote serenity makes it a great addition to any bedtime routine.
This festive season, while you’re decking the halls and enjoying cosy nights by the fire, think about how scent might improve your sleep. Incorporating these natural remedies into your evening routine can help counteract the challenges of disrupted circadian rhythms and have you sleeping soundly just in time for Christmas.