The power of aromatherapy to promote relaxation and improve sleep has been recognised for centuries. Our sense of smell, or olfaction, is deeply intertwined with our emotions and can have a profound impact on our mental wellbeing.

 

Although, as a certified sleep coach, I do not believe that aromatherapy alone can cure you of a chronic sleep issue such as insomnia. I do believe it can form an important part of the solution, alongside nervous system reset, behavioural strategies and stress-management techniques, if you are looking to ditch the ineffectual miracle sleep ‘cures’ and sleep better naturally.

The Science of Aromatherapy

 The olfactory system, responsible for our sense of smell, is directly linked to the limbic system in the brain, which plays a crucial role in emotions, memories, and stress responses. When we inhale specific scents, the olfactory receptors send signals to the brain, influencing our mood and physiological reactions. Harnessing the power of aromatherapy involves selecting essential oils with scientifically proven properties to induce relaxation and enhance the quality of sleep. Although Lavender is perhaps the most well-known, it is by no means alone in its benefits for restful sleep.

Five Essential Oils for Sleep

1. Chamomile

Benefits: Chamomile essential oil is well-known for its calming and anti-anxiety properties. Its soothing aroma helps reduce stress and promote relaxation, making it an excellent choice for those struggling with insomnia or sleep disturbances. It can also be enjoyed as a herbal tea for a relaxing bedtime drink.

2. Bergamot

Benefits: Derived from the peel of the bergamot orange, this citrusy oil is known for its mood-balancing effects. Bergamot essential oil can alleviate anxiety and elevate mood, creating a positive atmosphere conducive to a more peaceful night's sleep.

3. Ylang-Ylang

Benefits: With its exotic and floral fragrance, ylang-ylang essential oil is celebrated for its ability to reduce stress and induce a sense of calm. This oil can help regulate the heartbeat and lower cortisol levels, promoting a tranquil environment for restful sleep. This is why it is the key oil in the ‘Beauty Sleep’ range from Neal’s Yard including the Overnight Treatment and luxurious foam bath or body butter.

4. Frankincense

Benefits: Revered for its grounding and meditative properties, frankincense essential oil can create a serene atmosphere conducive to relaxation. It has been shown to lower heart rate and blood pressure, making it an excellent addition to your pre-sleep routine. Check out the Frankincense Intense Age Defying Overnight Mask or Facial Mist.

If you want to know more about this impressive oil, read my previous blog.

5. Mandarin

Benefits: Mandarin essential oil, derived from the peel of the mandarin orange, boasts numerous benefits, particularly when it comes to promoting peaceful sleep, especially in children. The oil's sweet and citrusy aroma has soothing properties that can create a calming atmosphere, making it an excellent choice for bedtime rituals. Mandarin essential oil is renowned for its mild sedative effects, which can help relax the nervous system and alleviate anxiety in children. Its gentle nature makes it suitable for young ones, providing a natural and non-intrusive way to ease them into a restful night's sleep.

How to Incorporate Essential Oils into Your Sleep Routine

Use a diffuser: Add a few drops of your chosen essential oil to a diffuser and let the aroma fill your bedroom before bedtime. If you want to take away the guess work and get the benefits of multiple oils then an aromatherapy blend such as Night Time (lavender, rose and vetever) or Calming (chamomile, mandarin and bergamot) are excellent choices.

Pillow spray: Create a DIY pillow spray by diluting essential oils with a tablespoon of vodka or witch hazel and topping up with  water in a spray bottle. Lightly mist your pillow and bedding before sleep. Or use the Goodnight Pillow Mist from Neal’s Yard.

Topical application: Dilute essential oils with a carrier oil and apply them to pulse points or the soles of your feet for a more direct effect. Try this Night Time Remedies To Roll from Neal’s Yard for a super simple way to incorporate essential oils into your bedtime routine.

Understanding the science behind the connection between the sense of smell and relaxation unveils the potential of aromatherapy in promoting a restful night's sleep. By exploring alternative essential oils beyond just lavender, such as chamomile, bergamot, ylang-ylang, frankincense, and mandarin you can personalise your sleep routine and harness the natural power of scents to enhance your sleep quality. Sweet dreams await those who embrace the therapeutic benefits of aromatherapy in their quest for a good night's rest.

If you would like more advice on how to sleep better. book a free discovery call or take a look at my sleep programmes.

*Please note that if you make a purchase from one of the links in this post, I will receive a commission for these as a Neal’s Yard Independent Consultant. The information provided here is not a replacement for medical advice and you should consult your doctor or a clinical aromatherapist if you have any underlying medical conditions before using essential oils.