Lavender has been associated with improved sleep in multiple research studies, including in some people with insomnia. The smell of lavender has calming effects. View Source on heart rate and blood pressure as well as mood. In a study of people exposed to lavender before bed, deep sleep increased.
Lavender, chamomile, vanilla, jasmine, and valerian are the most common scents that are marketing to help you relax and de-stress. While some of these are more pungent than others (we're looking at you, valerian), you can often find them combined with other smells that offset the strong scent.
Even more surprising? Hofer linked sleeping with a partner's shirt to be as effective as taking melatonin, a supplement commonly used to help prepare the body for sleep. “We saw an effect similar in size to what has been reported from taking oral melatonin supplements—often used as a sleep aid,” she revealed.
Many essential oils may help to promote relaxation and sleep. Examples include lavender, chamomile, and peppermint.
The list of sleep-benefiting scents goes on, from peppermint and chamomile to fight insomnia, to olive oil showing positive effects on sleep apnea. However, another interesting finding is that any scent you find pleasant will likely help you relax and therefore sleep better.
Some studies have shown that certain essential oils have sedative and hypnotic effects, including bergamot, sweet orange, valerian, lemon, rose, cedar and other essential oils [16].
Some of the best candle scents for sleep include lavender, chamomile, and vanilla as they're known for their calming and soothing properties. When choosing a candle, it's important to look for nontoxic and natural options.
Jasmine: Jasmine is a delicate, white flowering plant which new research shows maybe even more effective than lavender in aiding a good night's sleep. Study reveals keeping a jasmine plant in your room helps reduce stress, anxiety and depression.
University of Kent research suggests that men can distinguish between the scents of sexually aroused and non-aroused women. The detection of sexual arousal through smell may function as an additional channel in the communication of sexual interest and provide further verification of human sexual interest.
A recent study suggests that your partner's smell has a relaxing effect on your brain. In fact, it can even help you fall asleep. Therefore, when you can't be with your partner, it's a good idea to have a sweater or a T-shirt of theirs close by. This way, you can feel close to them, even though they might be far away.
Lavender is one of the most popular scents, and for a good reason. It's known to be relaxing and calming, making it an excellent choice if you want to unwind after a long day. The scent of lavender has also been shown to help with stress and anxiety in some people.
Most candles will have burning instructions that say to only burn three or four hours at a time. The problem with sleeping with a lit candle is that a candle burning in a container will get hotter and hotter as it burns. The longer it burns the hotter the system will get.
The Benefits of Scented Candles for Sleep
Soothing scented candles can help with insomnia and reduce stress, both of which lead to a better night's rest.
Although candles cannot induce sleep, they have been known to lower blood pressure (and therefore stress), keeping you relaxed before you drift off. Many candles use ingredients and scents that, when burned, affect us in various ways which again can bring us into a state of calm.
Valerian (Valeriana officinalis)
With over 200 species worldwide, the most widely utilized species of valerian is Valeriana officinalis. Valerian has been used from time immemorial to treat restlessness, sleep disorders, and insomnia. The part of the plant used medicinally is the root or rhizome.
According to an article published by Everyday Health, the strongest prescription sedative is Rohypnol, which is around 10 times stronger than Valium.
The Best Natural Sleep Aids
Several of the most popular natural sleep aids include melatonin, GABA, tryptophan, 5-HTP, CBD and THC, valerian root and lavender.
Close your mouth and quietly inhale through your nose to a mental count of four. Hold your breath for a count of seven. Exhale through your mouth, making a whoosh sound for a count of eight. Repeat the process three more times for a total of four breath cycles.