The role of aromatherapy in helping sleep

Getting a good night’s sleep is essential for your mind and body, but falling asleep can be challenging for many. That’s where aromatherapy comes in handy. This natural approach uses plant-based essential oils to support relaxation and well-being. From calming lavender to grounding sandalwood, these fragrant oils, alongside other sleep strategies, may help create the perfect environment for rest.

So, how does aromatherapy work? And which scents are best for bedtime? Let’s dive into the science and discover how this age-old practice could make bedtime a little easier.

How aromatherapy works

Aromatherapy works by tapping into your sense of smell, which is closely tied to the brain’s limbic system—the part that manages emotions, memories and stress responses. When you inhale essential oils, their aromatic compounds stimulate areas of the brain like the hypothalamus and amygdala, promoting calmness and preparing your body for sleep.

Popular methods for inhaling essential oils include using a diffuser, a pillow spray, or even a portable aromatherapy inhaler. These approaches directly target relaxation and help create the ideal sleep environment.

Additionally, essential oils applied topically, when diluted with carrier oil, can enhance physical relaxation by easing muscle tension and promoting circulation. A soothing bedtime massage can pair the calming properties of essential oils with the therapeutic benefits of touch.

Essential oils for better sleep

Aromatherapy’s ability to support restful sleep often depends on the essential oils you choose—and there’s growing scientific evidence to back its benefits (Source: A). Here’s a closer look at some popular oils for sleep and what research has to say about them:

1. Lavender

Lavender is perhaps the most well-known essential oil for sleep and also one of the most researched. Its calming scent may help lower cortisol levels, the stress hormone that can interfere with sleep. Studies (Source: B) show that lavender aromatherapy can enhance sleep quality, particularly when paired with healthy bedtime habits.

2. Chamomile

Roman chamomile, with its gentle, sweet fragrance, has long been used as a traditional remedy for sleeplessness. It’s known for helping to calm an overactive mind and paving the way for better rest. Research (Source: C) highlights chamomile’s role in reducing stress and promoting relaxation, making it a great choice for bedtime.

3. Bergamot

Unlike other citrus oils that energise, bergamot stands out for its soothing effects. This oil may help lower heart rate and blood pressure, encouraging a sense of calm that’s ideal for sleep preparation. Preliminary studies (Source: D) also suggest that using bergamot before bed can relax the mind and body, promote a restful night and improve mood and alertness in the morning.

4. Cedarwood

Cedarwood’s grounding, earthy aroma often promotes a sense of calm and relaxation (Source: E). Some suggest it may support your body’s natural processes for winding down, making it a soothing choice for bedtime rituals.

5. Ylang Ylang

This exotic, floral essential oil is known to help foster relaxation and ease feelings of stress (Source: F). Its sweet aroma can create a calming atmosphere that many find helpful for preparing the mind and body for sleep.

6. Sandalwood

Renowned for its rich, woody scent, sandalwood is often used to promote relaxation. It’s also a favourite for meditation and stress relief, making it a great addition to an evening routine to create a tranquil environment and help you maintain sleep (Source: G).

7. Valerian

Valerian essential oil has a musky, earthy scent traditionally linked to deep relaxation that may improve sleep quality (Source: H). While its fragrance isn’t for everyone, it’s been a go-to for some in managing stress and supporting restful nights.

8. Marjoram

Sweet marjoram offers a warm, herbaceous aroma which may be used to encourage relaxation and ease tension or stress (Source: I). It’s a gentle option for unwinding after a long, demanding day.

9. Petitgrain

Extracted from the leaves and twigs of the bitter orange tree, petitgrain has a refreshing, woody aroma. It’s thought to calm the nervous system and pairs well with other relaxing oils, such as lavender or bergamot (Source: J).

10. Rose

Rose essential oil’s delicate floral scent often creates a calming, stress-relieving environment for improved sleep quality (Source: K). Its luxurious aroma can add a touch of serenity to any evening routine.

While more research is needed, the existing studies suggest that these oils—and aromatherapy in general—may be valuable tools for improving sleep quality. Pairing aromatherapy with other sleep-friendly habits can help you create a calming nighttime routine that works for you.

How to use aromatherapy for sleep

Adding aromatherapy to your bedtime routine is simple, versatile and safe when done right. Here’s how to make the most of it while keeping things safe and stress-free:

1. Diffusers

Use an essential oil diffuser to fill your room with calming scents. Add just three to five drops of your favourite oil to the water, then let the soothing aroma work its magic as you wind down. Less is more here—overloading can make the scent overpowering.

2. Pillow sprays

Lightly mist your pillow or bedding with an aromatic spray. As you drift off, you’ll breathe in the calming scent. If you have sensitive skin or allergies, do a quick spot test first to avoid any surprises.

3. Massage

Mix a few drops of essential oil with a carrier oil like coconut, jojoba, or almond oil and gently massage it into your skin. It’s a great way to combine soothing scents with the relaxation of touch. Start small with a patch test to make sure your skin loves it as much as you do.

4. Bath soaks

Add a few drops of essential oil to a warm bath for the ultimate wind-down ritual. For a spa-like vibe, mix the oils with a carrier oil or an emulsifier like milk or bath salts before adding them to the water. Lavender and chamomile are classics for a reason—they’re perfect for relaxation.

5. Inhalers

Portable aromatherapy inhalers are handy for a quick dose of calm. Just pop it in your bag or keep it by your bedside when you need a soothing breath.

Tips for safe use

• Dilute, dilute, dilute: Essential oils are powerful, so always mix them with a carrier oil before applying them to your skin. A good ratio is 1–2 drops per tablespoon of carrier oil.
• Avoid sensitive areas: Keep oils away from your eyes, ears and broken skin.
• Test first: Trying a new oil? Do a patch test on a small area of skin to check for any irritation or allergies.
• Choose quality over quantity: Stick with pure, high-quality essential oils from trusted brands to avoid synthetic fillers.
• Take it slow: Limit how long you use a diffuser—too much scent can overwhelm your senses or cause headaches.
• Know your limits: If you’re pregnant, nursing, or managing a medical condition, check with your doctor before using essential oils.

Aromatherapy is all about creating a sense of calm and comfort. With a bit of care, it can be a simple, natural way to enhance your bedtime routine and help you settle into a restful night.

Other tips for faster sleep

Aromatherapy works best when paired with other healthy sleep practices, such as:

• Sticking to a schedule: Regular bedtimes help regulate your internal clock.
• Creating a routine: Reading, meditating, or taking a warm bath signals your body it’s time to sleep.
• Limiting screen time: Avoid screens an hour before bed for better sleep.
• Optimising your sleep space: Keep your bedroom cool, dark, and quiet.
• Watching your diet: Avoid caffeine and heavy meals close to bedtime.

Enhance your bedtime routine 

Aromatherapy offers a natural, soothing way to enhance your bedtime routine and promote sleep. From lavender’s calming properties to sandalwood’s grounding effects, essential oils can complement your journey to better rest.

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