Are you trying to create a relaxing bedroom environment that can help you drift off to sleep quicker? One thing that you might not want to overlook is scent. The right scent can make all the difference when creating the perfect sleep environment. There’s a lot of scientific research to back up the idea that smells can affect sleep quality.
Certain scents have the power to evoke feelings of relaxation and happiness. They promote a relaxing atmosphere, making it easier to fall asleep faster. A sleep scent can be used to improve sleep duration and quality.
Lavender is one example of a sleep-promoting scent, but there are others that are just as effective. Let’s take a closer look at how to choose the right scent for you.
How Do Scents Affect Sleep?
Scents greatly affect sleep, which might be why the term “bedtime perfume” is currently trending on TikTok. Many people have realized that scents impact how they sleep.
Our brains continue to process olfactory (smell) information while we sleep. Certain smells help us feel more calm and relaxed even while we sleep. They also help us fall asleep faster by calming and relaxing us.
The Best Scents for Sleep
There are many different scents you can choose for sleep. Which ones are best for you? If you’re struggling to get your Zzz’s, these scents can help you drift off to sleep in no time.
- Lavender - Lavender is perhaps the most popular scent for sleep. It’s the go-to for sleep and is ideal for relaxation. This gentle scent has been found to alleviate stress and promote sleep. It has antioxidants that lower levels of cortisol (the stress hormone) in our body.
- Chamomile - Chamomile is probably the next most popular scent for sleep. Chamomile contains the antioxidant apigenin, which binds to receptors in the brain that enhance feelings of sleepiness.
- Vanilla - This warm and woody scent is great for slumber. Research has shown that vanilla produces a relaxant effect. Its soothing, calming properties can help promote relaxation before bed.
- Jasmine - Jasmine is often used as a sleep remedy. That’s because it’s a powerful relaxant. Studies have found that it’s as calming as prescription barbiturates for sleep.
- Sandalwood - This Earthy scent helps reduce anxiety and induces tranquility, making it perfect for sleep. Sandalwood is a great choice for a more restful, deep sleep. It’s been known to increase amounts of deep non-REM sleep.
- Bergamont - Bergamont possesses sedative properties. It has been found in studies to both improve sleep quality and relieve psychological stress.
- Ylang-ylang - Ylang-ylang is an essential oil derived from the ylang-ylang flower. Multiple studies have found that this flower has a relaxing sedative effect. It lowers heart rate and blood pressure, which may help promote sleep.
- Rose - The scent of rose may enhance your mental performance. In one study, students who were exposed to the scent of rose during sleep had 30 percent increased learning success compared to those who did not.
Scents to Avoid
In general, avoid scents that are too invigorating or strong. These scents are distracting and can make it more difficult to fall asleep. Avoid them close to bedtime.
- Peppermint - This scent is invigorating. The opposite of what you want when you are trying to sleep.
- Orange - Citrus scents like orange are known to be energizing. It’s a good scent to help you wake up in the morning.
- Lemon - Like orange, lemon is energizing and can keep you awake.
- Ginger - Ginger has an uplifting and energizing scent. Not ideal for bedtime.
- Pine - If you are sluggish in the morning, add a drop of pine to your washcloth. It’s a great pick-me-up scent for the morning. But, not recommended for bedtime.
- Rosemary - Rosemary’s scent invigorates and lifts the mood and senses. It’s great for revving up your mind and body. But, not great for winding down.
How to Use Scents For Sleep
You can use scents in the form of candles, diffusers, sprays, essential oils, or scented sachets. Some are made in formulations that you can even apply directly to your skin.
- Make it part of your bedtime routine - Every night, before you go to bed, apply your sleep scent. This will help you wind down and signal to your mind that it’s time for sleep. Do this about 30 minutes before you plan to go to bed.
- Experiment - Play around with scent until you find the one that helps you sleep the best. You can also try incorporating a mix of scents.
Place dried leaves in a sachet close to your bed - For some scents (jasmine, lavender) you can use the dried form and place it under your pillow or on your nightstand. - Spray it on your pillow - You can also spray the scent directly on your pillow. Use one or two sprays only.
- Try winding down with a cup of chamomile or lavender tea - You can get the same relaxing benefits by drinking a warm cup of tea before bed.
- Spray it directly on your pulse points - You can spritz the scent behind your ears, at the base of your neck, inside your elbows, or on the inside of your wrists.
- Don’t use too much - Spraying or using too much of a scent close to bedtime, even one that promotes sleep, can be overwhelming and interfere with your ability to sleep. Go lightly.
Final Things to Consider
In finding the right bedtime scent, you’ll want to take a couple of things into consideration. The most important thing is to keep in mind your personal preferences. Do you hate the smell of sandalwood? If so, then skip it, no matter how much research backs it as a wonder smell for sleep. It won’t work for you if you don’t enjoy it. Also, if certain scents react to your skin, don’t use them on your pillow, bedsheets, or skin.