How Aromatherapy supports PMT, Peri and Menopause. 

Hormonal transitions such as premenstrual tension (PMT), perimenopause and menopause bring a wide range of physical, emotional and cognitive symptoms. These changes are driven primarily by fluctuations and eventual declines in oestrogen and progesterone, which influence not only the reproductive system but also the brain, nervous system, sleep cycles and stress response.

While Aromatherapy is not a treatment or cure, growing scientific evidence suggests that certain Essential Oils support wellbeing during these stages by interacting with the nervous system, stress pathways and emotional regulation.

The science behind Aromatherapy

Essential oils are complex mixtures of volatile organic compounds extracted from plants. When inhaled, these compounds stimulate the olfactory system, sending signals directly to the limbic system, the part of the brain involved in emotion, memory, stress response and hormonal regulation.

 

Research shows that this pathway can influence:

• The autonomic nervous system (balancing stress and relaxation)

• Cortisol levels (the body’s primary stress hormone)

• Neurotransmitters such as serotonin and GABA, which are involved in mood, sleep and anxiety

Because PMT, perimenopause and menopause are often accompanied by heightened stress sensitivity, disrupted sleep and emotional fluctuations, this neurological connection is particularly relevant.

PMT and the nervous system

PMT symptoms such as irritability, low mood, anxiety and fatigue are closely linked to cyclical hormone shifts that affect serotonin and GABA activity in the brain.

Studies have found that essential oils such as Lavender and Bergamot:

• Support parasympathetic (rest-and-digest) nervous system activity

• Reduce perceived anxiety and stress

• Promote emotional regulation during hormonally sensitive phases

Inhalation appears to be especially effective, as it bypasses digestion and acts rapidly on the brain. 

You can find these Blends with The Peace Chapter 

Perimenopause: stress, sleep and overwhelm

Perimenopause is often marked by unpredictable hormone fluctuations, which can amplify stress responses and disrupt sleep. Poor sleep, in turn, worsens mood, cognition and resilience.

Research suggests that Essential oils such as Clary Sage, Lavender and Frankincense:

• Support relaxation and sleep quality

• Help reduce stress-related cortisol spikes

• Encourage a calmer nervous system before rest

Small clinical studies have also observed improvements in subjective wellbeing and sleep satisfaction when aromatherapy is used consistently as part of an evening routine.

You can find these Essential Oils within The Wise Chapter 

Menopause and emotional wellbeing

During menopause, the decline in oestrogen affects thermoregulation, mood stability and cognitive function. While aromatherapy cannot replace medical care, studies indicate potential supportive effects on:

• Hot flush perception and stress response

• Mood and anxiety symptoms

• Overall quality of life

Clary sage, in particular, has been studied for its influence on cortisol levels and mood regulation in post-menopausal women, suggesting a measurable calming effect on the nervous system.

We recommend The Peace and The Wise 

Why routine matters

One of the most consistent findings in Aromatherapy research is that regular, mindful use produces greater benefits than sporadic exposure. Pairing scent with rest, such as during bathing, breathing practices or evening wind-down rituals, reinforces the brain’s association between Aroma and relaxation, strengthening the response over time.

We recommend the following Blends: 

-For PMT cramps - The Peace Bathing Salts 

-Restless Legs - The Wise Body Oil 

-Anxious feelings - The Peace Purest Blend

-Sleepless nights - The Peace Aromatherapy Mist 

-Angry mood swings - The Wise Purest Blend 

-Feeling Stuck and dysregulated - The Clarity Bathing Salts 

-Feeling seen and validated - The Peace Candle 

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A supportive, not prescriptive, approach

Aromatherapy should be viewed as a supportive wellbeing tool rather than a medical intervention. For many women, it offers a gentle, non-invasive way to support emotional balance, rest and nervous system regulation during hormonally demanding life stages.

As with all wellbeing practices, individual responses vary, and aromatherapy should complement, not replace, medical advice or treatment where needed.

Rest, when supported by the senses, becomes more accessible