Fragrance & sleep

Aroma and scent therapies are considered an effective method against stress, lack of relaxation and sleep disorders. Find out here how certain scents affect our sleep and which aromas can help us sleep more restfully.

Table of contents

1. Stress, Relaxation & Sleep
2. Our Sense of Smell & Scents in Sleep
3. Aromatherapy: Essential oils for better sleep
4. Three essential scents for a peaceful sleep
1. lavender
2. cedar or sandalwood
3. lemon balm
5. Relax & sleep better
6. Conclusion

1. Stress, relaxation & sleep

More and more people suffer from sleep disorders or regularly sleep too little, although sufficient and good sleep is the most important basis for our daily performance and a healthy everyday life. Stress and a lack of relaxation in particular are not only bad for our health, but also for our sleep, and ensure that the urgently needed nightly regeneration is disrupted. If we feel stress before going to bed, our cortisol levels rise precisely when the body actually needs to rest. This often leads to problems falling asleep and promotes restlessness and concentration problems, which in turn have a negative effect on sleep.

So that our body and mind can recover sufficiently and we wake up feeling really rested in the morning, we should calm down and relax early, especially in the evening. Meditation, Music or the tried and tested evening reading are popular methods that are intended to positively appeal to our senses and reduce stress. But can certain scents and aromas also calm us down and help us sleep better and more restfully?

2. Our sense of smell & scents during sleep

Our senses are constantly active and busy transmitting perceived stimuli from our environment via the central nervous system to the brain, where they are further evaluated and processed. When we breathe in, scents reach the olfactory receptors in our nasal mucosa and trigger certain stimuli that are passed on to our brain and, among other things, to the "limbic system" responsible for emotions and feelings. In this way, smells can cause both physical and psychological reactions, arouse emotions or become part of our emotional memory.

Our sense of smell does not switch off completely at night either. However, scientific studies have shown that our sensitivity to smell is strongest in the evening (around 9 p.m.) and weakest at night and into the early morning. This means that we react more intensely to scents or smells in the hours before going to bed than at night, while important regeneration and processing processes are taking place in the brain.

Scents have a particularly relaxing effect on sleep due to their potentially relaxing effect and by triggering positive emotions or memories. Positive feelings lead to the release of certain neurotransmitters in our brain, for example endorphins or the “happiness hormone” serotonin. Serotonin has a calming effect on the nervous system and, as a precursor to the sleep hormone melatonin, is crucial for a healthy sleep-wake rhythm. The perception of certain smells can therefore help to prepare optimally for sleep, especially before going to bed. falling asleep to support.

3.Aromatherapy: Essential oils for better sleep

Aromatherapy is a branch of herbal medicine that has relied on the natural and healing effects of essential oils for centuries. These are absorbed through the smell or skin as fragrances or care substances, particularly in the form of candles, aroma and body oils or baths.

Various studies have shown that certain essential scents that are associated with calm, relaxation and a positive mood have a positive effect on the physical and mental state. Among other things, they help to reduce stress, tension and anxiety. Since these factors are directly related to the quality of our sleep and are often responsible for difficulty falling asleep or sleep disorders, aromatherapy can support healthy sleep.

4. Three essential scents for a peaceful sleep

lavender

Lavender is considered a classic in aromatherapy and has been known for centuries as a natural remedy for problems falling asleep, inner restlessness or anxiety due to its calming effect. aroma of the plant has been proven to help relieve anxiety, reduce nervousness and promote inner peace.

Lavender contains over 200 plant substances that reduce the release of stress hormones in our body, which Protect the nervous system from a flood of negative stimuli and also have a calming effect on the heart rate and blood pressure. At the same time, the production of the happiness hormone serotonin is influenced. Lavender has a positive effect on our mood and the melatonin synthesis in the evening, which can support a healthy sleep-wake rhythm.

cedar and sandalwood

The scent of sandalwood, which is often perceived as spicy and distinctive, has a balancing effect and can help promote well-being and positively influence emotions and thoughts. Sandalwood has been used for many decades in traditional Indian Ayurveda to relieve nervousness and restlessness and helps to create optimal conditions for a peaceful sleep.

The fragrant oil of cedar is also said to have a sleep-inducing effect. The aroma strengthens the nerves and in some studies has been shown to help people fall asleep faster.

lemon balm

Lemon balm is also a proven remedy for relieving sleep disorders. The aroma of lemon balm not only has an antibacterial and blood pressure-lowering effect, but has also been proven to have a calming effect on our minds, relieving stress, nervous tension and negative moods. The essential oils of lemon balm can ensure that nerve activity slows down in the evening, stress and anxiety signals are perceived less strongly and we relax better and sleep peacefully.

5. Relax & sleep better

Many studies confirm that rituals with essential oils support relaxation and can also improve sleep quality in the long term. Especially when mental or physical stress disrupts sleep and makes it difficult to fall asleep, targeted relaxation before going to bed can be supported with the help of the natural effects of essential oils. Among the numerous possible uses, the aromas of lavender, sandalwood and other medicinal plants are particularly popular in the form of room fragrances and scented candles.

Discover more relaxing plant extracts or learn more about the calming effect of Indian ginseng and passionflower.

Tip: For a pleasant fragrance experience and the most effective effect possible, you should also pay attention to the quality and origin of the plant substances used.

6. Conclusion

• Perceived smells affect our body and psyche, can address the nervous system and awaken emotions or memories

• Certain scents can relieve stress, tension, nervousness or anxiety and thus help to improve falling asleep and sleeping through the night and reduce sleep disorders

• The essential oils of lavender, cedarwood, sandalwood or lemon balm have a particularly beneficial effect on relaxation and support a peaceful, restful sleep

Best regards and see you soon!