The Science of Aromatherapy and Better Sleep

Sleep when you get a good night, feels amazing doesn't it?! Yet so many of us struggle to get the rest our bodies need.

Aromatherapy is an ancient tool to help support, a simple, natural practice that has been quietly helping people drift off for centuries. But how much of it is science, and how much is just anecdote? Let’s explore.

How Aromatherapy Works

Aromatherapy uses Essential Oils extracted from plants to influence mood, emotions, and even physiological responses. When you inhale these scents, molecules interact with your olfactory system the part of your brain responsible for smell which is directly connected to the limbic system, the emotional centre of the brain.

This means scents can influence stress levels, relaxation, and overall sleep quality.

Essential Oils That Promote Sleep

Some Essential Oils have been studied for their calming and sleep-promoting effects:

• Lavender: Perhaps the most researched oil for sleep. Studies show it can lower heart rate and blood pressure, creating a sense of calm conducive to rest.

• Chamomile: Known for its gentle, soothing properties, chamomile can help reduce anxiety and improve sleep quality.

• Bergamot: This citrus oil has relaxing effects that may reduce tension and promote deeper sleep.

Evidence from Research

Multiple studies have demonstrated that aromatherapy can help improve sleep quality:

• A 2015 study in Holistic Nursing Practice found that participants who inhaled lavender oil before bed reported better sleep quality and less fatigue.

• Research in Evidence-Based Complementary and Alternative Medicine suggests that a combination of essential oils like lavender and chamomile can significantly improve sleep in people with mild insomnia.

How to Use Aromatherapy for Sleep

• Diffusers: A few drops in an Plug in Aroma Essential Oil Diffuser like our Negara  can gently scent your bedroom for a calming environment.

• Pillow sprays: Spritzing your pillow with a sleep blend can help cue your body that it’s time for rest.

• Baths: Adding Essential Oils to a warm bath in Salts before bed combines the benefits of relaxation and aromatherapy.

A Natural Part of Your Night time Routine

While Aromatherapy isn’t a replacement for good sleep hygiene like maintaining a consistent bedtime or reducing screen time, it’s a gentle, natural way to support relaxation and prepare your body for restorative sleep.