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15 Scents to Help You Sleep and Fight Insomnia

by Karli Jaenike(more info)

listed in sleep and insomnia, originally published in issue 253 - April 2019

 

Aromatherapy has been used by humans to enhance sleep practices and to relax the nervous system since ancient times. Aromatherapy, among many other benefits, can aid relaxation, improve the mood, and induce deeper sleep to reduce exhaustion. FragranceX researched 15 scents that have been proven to promote healthy sleep habits and aid in the treatment of insomnia.

  • Lavender: One of the most well-researched fragrance on our list – lavender has been used to promote sleep for many years.  It eases restlessness and decreases heart rate and blood pressure;
  • Vanilla: Bakery favourite, vanilla, is known to create positive mood lifts. Is also acts as an antidepressant and creates a perfect environment to fall asleep;
  • Valerian Extract: Valerian extract is used orally and intranasally to promote deep sleep. Valerian extract increases delta and theta activity in the brain that control drowsiness and deep sleep;
  • Sandalwood: The earthy smooth fragrance of sandalwood is often used in perfume fragrances. Studies have shown that the smell of sandalwood can help those who suffer with allergies sleep better;
  • Juniper: The woody sweet smell of juniper is a proven medicine that can help treat insomnia. If inhaled before bedtime, participants were able to cut down usage of their sleep medicines. It also helps reduce fatigue, nervous exhaustion and menstrual difficulties;
  • Lemon: This tiny little fruit is packed with a bundle of benefits. It reduces anxiety, lowers blood pressure and calms allergies symptoms. All of these benefits lead to more restful sleep and refreshed mornings;  
  • Bergamot: This floral and spicy natural scent is used in many popular fragrances. This scent has proven to reduce stress responses, blood pressure and cortisol levels to promote healthy sleep habits;
  • Frankincense: Its sweet, earthy and slightly fruity smell has been used since ancient times as a therapeutic sleep enhancer. According to recent studies the smell of frankincense helps patients relax and enjoy longer, more restful sleep hours;
  • Ravensara: This African plant is said to contain antibacterial, antiviral and antifungal elements. In addition to those benefits, researchers recently found that ravensara improves sleep when you are experiencing fitful sleep due to allergies. It also helps to reduce bacterial infections, pain and depression which can help you snooze better;
  • Sweet Marjoram: The piney citrusy smell of sweet marjoram is all you need to calm down when you’re experiencing anxiety or intrusive emotions while trying to sleep. It allows the cardiovascular system to stabilize and relax using the compound linalool;  
  • Roman Chamomile: This well-known calming agent was used in ancient Rome to help individuals sleep better. Recent studies show that chamomile treats insomnia and helps you sleep better. It also has been shown to improve daytime functioning and lessen fatigue. A cup full of chamomile fragrant green tea before bedtime can help you feel rejuvenated and relaxed later on;  
  • Geranium: This Mediterranean flower is known to improve sleep, relieve stress and lift the mood. It also helps to cleanse the immune and lymphatic systems, which helps with relaxation. Other benefits of geranium are balanced hormones, stress relief, reduced inflammation and healthier skin. All these benefits lead to healthy sleep habits;  
  • Rose: This beautiful flower is not only beautiful to look at but can also aid in better sleep. Rose oil has been used to treat depression, reduce nervous stress and lift the mood. Studies show that it also relaxes the body and eases pain, which can make it a powerful sleep aid. Especially for those who are experiencing chronic pain;
  • Ylang Ylang: This Thai flower has been used to treat insomnia for ages. Its sweet and spicy fragrance fights depression, eases hypertension and relaxes the nervous system, which leads to better sleep;
  • Jasmin: This incredibly fragrant white flower is known to calm and soothe anxiety. It can also aid in better sleep by reducing the heart rate and has a tranquilizing effect on the mood and nerve system.

scents-to-help-you-sleep-infographic

 

All these scents are natural sleep enhancers and easily accessible to anyone. In order to make the most of them, you can purchase essential oils and diffuse them next to your bed before it’s time to sleep. You can also wear perfumes that contain these elements to bed or spray them on your pillow. We recommend researching each fragrance fully before use, and ensuring they react well with your skin.

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About Karli Jaenike

Karli Jaenike BA is passionate marketing professional, content creator and storyteller with a proven track record of implementing strategic marketing initiatives that produce results. Austin, TX serves as her home base after graduating from Texas State University with a BA in Mass Communication. She is currently a Senior Content Marketing Specialist at Siege Media, a content and SEO agency. She enjoys travel, adventure in the outdoors, cooking, listening to live music, photography, cuddling her dogs, reading and working on her own travel blog. Karli may be contacted via karli@siegemedia.com    www.siegemedia.com   http://karlijaenike.com/

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