More than just a sweet smelling way to relax and unwind, aromatherapy is an age old practice to heal, relax and even help people sleep. It has been used by countless cultures to aid the mind into tranquil sleep.
Aromatherapy basically uses extracts from aromatic plants, for therapeutic purposes. The extracts are turned into aromatic oils in order for them to be used for aromatherapy. These oils, which are made from different plant parts, capture the spirit and aroma of the natural world. The practice of aromatherapy entails applying or inhaling certain oils to elicit particular emotional, physical, and physiological reactions.
Aromatherapy as a Mild Sedative
Aromatherapy’s ability to help with sleep is because of its effect on the limbic system, the brain’s emotional centre. Essential oils like lavender, chamomile, and bergamot interact with this system, altering mood and emotions.
Lavender, for example, has sedative effects that help quiet the nervous system, making it a popular choice for individuals seeking relaxation. Inhaling certain scents before bedtime signals the brain to relax, opening the path for a more comfortable transition into sleep.
Relaxation Ritual
The potential of aromatherapy to produce relaxation stems from its capacity to alleviate stress and anxiety. Chamomile and sandalwood essential oils include components that function as natural relaxants. When these scents fill the air, they signal the body to relax, lower cortisol levels, and promote a general sensation of peace.
Aromatherapy, whether diffused in the air or used topically, becomes a sensory ritual, enabling people to rest and release the worries of the day. Smell plays a crucial role in creating a relaxed feel in a room and adding helpful smells from aromatherapy can help ease your mind. And this is why aromatherapy for sleep is highly recommended.
How Aromatherapy Works
Aromatherapy works through the process of inhalation. Inhaling essential oils stimulates the olfactory system, which is intricately linked to the brain’s emotions and memory regions. When scent molecules reach the olfactory receptors, they convey messages to the brain, altering neurotransmitters such as serotonin and dopamine. This chemical dance orchestrates a mood shift, promoting relaxation and a sense of well-being.
Serotonin, sometimes known as the “feel-good” neurotransmitter, helps to stabilise mood and provide a sense of well-being. Essential oils having relaxing characteristics, such as lavender and bergamot, cause the brain to release serotonin, resulting in a peaceful frame of mind. This serotonin serenade becomes the lullaby that lulls the mind to sleep.
On the other hand, Dopamine, our pleasure and reward neurotransmitter, makes us feel happy and relaxed while taking aromatherapy. We feel a sense of gratification and lightness when we sit down and inhale the scents from essential oils. This also calms our minds and puts our hearts at ease.
Best Aromatherapy for Sleep
There are many types of aromatherapy oils to help you sleep and relax. Different scents have different effects on our minds and bodies. Some scents can energise us and create a revitalising vibe in our daily tasks, while others soothe us and lull us to sleep.
The best aromatherapy for sleep are the ones that calm our minds and slow down our heart rates. Lavender and chamomile are well-known sleep aids that can help alleviate our stress and put us in a peaceful state.
Here are some of the best aromatherapy for sleep and relaxation.
1. Lavender
Lavender is without a doubt the king of scents that help people go to sleep. It is the undisputed champion of aromatherapy. Its fragrant, pleasant scent has calming qualities that help the mind relax. Lavender’s soft embrace, whether applied to pulse points, added to a warm bath, or diffused in the air, creates a calm environment that’s ideal for a restful night’s sleep.
2. Chamomile
Chamomile essential oil, which is well-known for its relaxing properties, is a delicate but useful option for people looking for peace. It’s a perfect partner for sleep rituals because of its gentle, flowery scent, which relaxes the mind. A few drops in a diffuser or mixed with a carrier oil for a calming massage will bring the soft murmurs of chamomile into your sleeping environment.
3. Bergamot
Bergamot brings a hint of brightness to the repertory of sleep aids with its lemony and flowery tones. Apart from its stimulating attributes, bergamot has relaxing features that set it apart in the aromatherapy field. Diffuse bergamot oil to create a calming atmosphere as the sun sets and allow its gentle melodies to lull you into a restful sleep.
4. Cedarwood
Grounding and mentally anchoring, cedarwood essential oil is ideal for anyone looking for a more earthy embrace. It is a great option for people with restless minds because of its comforting, woodsy scent, which instils a feeling of stability. Use cedarwood in your diffuser or in a combination with other balancing oils to create a fragrant symphony that settles you into a peaceful slumber.
5. Valerian
The valerian root, which yields valerian essential oil, has long been used as a traditional treatment for sleep-related problems. Its earthy, musky aroma is well known for helping people fall asleep soundly. Although not everyone likes the scent of valerian, for those who do, it may be a really comforting rest.
6. Sandalwood
Sandalwood lends an earthy elegance to the aromatherapy repertory with its rich, woodsy scent. Beyond its alluring aroma, sandalwood offers calming qualities that stabilise the mind, which makes it especially helpful for people who need a sense of security before going to bed. A subtle preamble to a peaceful night’s sleep can be achieved with a few drops on your wrists or dispersed in the air.
7. Ylang-Ylang
This essential oil, which is extracted from ylang-ylang tree flowers, has a pleasant, flowery scent with a sense of exotic appeal. Ylang-ylang is well known for fostering calm and lowering stress levels. It’s a great addition to your nighttime routine because its enticing perfume can take you to a peaceful dream world.
8. Frankincense
Known for its thick, woody scent, frankincense lends your sleeping haven a hint of old-world charm. Because of its anchoring qualities, this holy fragrance is a great option for people looking to feel connected and at peace. Burn frankincense to fill the room with its calming presence and take you to a place of quiet reflection.
9. Patchouli
Patchouli lends depth to your aromatic palette with its earthy, musky scent. In addition to its unique aroma, patchouli is thought to provide calming and balancing qualities for the psyche. Include patchouli in your nightly ritual to establish a peaceful, earthy ambience that encourages mindfulness.
10. Clary Sage
With its herbal and sweet undertones, clary sage is well-known for its relaxing effects on the nervous system. This mild sedative might be a useful supplement to your bedtime routine, relieving stress and encouraging rest. In the evening, diffuse clary sage to bring its peaceful murmurs into your sleeping area.
11. Berries of Juniper
The invigorating and woodsy aroma of juniper berries essential oil is ideal for individuals who seek comfort in the embrace of nature. It is reminiscent of peaceful forests. This clean, crisp scent can invigorate your evening routine and has purifying qualities. Diffuse juniper berries to conjure up the spirit of a tranquil forest getaway.
So these are some of the best aromatherapy for sleep that you can use. You can use them as oils mixed in water in humidifiers to promote a good scent in your room as you sleep. You can also diffuse them in a container and soak them in bamboo reeds to allow the smell to permeate your room. You can even put a few drops into a spray bottle with some alcohol and water and spray them on your sheets and pillow for a nice bedtime feel. You can even purchase aromatherapy lotion to use after your bath for a luxurious me time. Whatever you choose, using aromatherapy to help you sleep is a great way to wind down and pamper yourself.