Our bodies have internal clocks that tell us when to wake up and fall asleep; the clocks follow a 24-hour pattern, known commonly as our circadian rhythm. Ideally, when these clocks are in sync with external cues (like amount of sunlight), we tend to feel sleepy when it’s dark and awake when it’s light. However, it doesn’t always happen this way, especially if stress, caffeine, blue light from your phone, or some combination of these are keeping you awake when you’re supposed to be asleep. As you’re thinking about how to create a quiet and dimly lit space for sleep, one thing you may not have considered is scent. In fact, research shows that scent affects the quality and duration of sleep.
Below, we asked experts for soothing, sleep-promoting scents to help you relax and drift off to sleep with ease. Here’s what scents they suggest, all of which can be found in the form of essential oils.
Ylang Ylang
If you’re feeling anxious or restless, consider adding ylang ylang, a type of essential oil, to your evening routine. “Ylang ylang has a rich, sweet, and slightly fruity smell,” says Riley Otis, certified sleep science coach at Sleepopolis. “It’s known for its sedative properties and ability to reduce blood pressure, thus promoting a calm state of mind that supports better sleep.”
Before applying it to the skin, ylang ylang should be diluted by mixing it with a carrier oil such as coconut, argan, or jojoba oil. Essential oils, when used on their own, may irritate the skin. In addition, ylang ylang is poisonous to cats and dogs, so make sure your pet doesn’t lick, inhale, or touch the oil.
Bergamot
As an essential oil, bergamot has many uses, from relieving headaches and coughs to treating minor cuts and bruises. “Bergamot has a fresh herbal scent and can be used to improve sleep quality,” says Carleara Weiss, sleep science advisor at Aeroflow Sleep. “Some research indicates that it may reduce blood pressure, so you should consult your doctor before using it.”
You can add a few drops of bergamot oil to your favorite shampoo or lotion, or layer it with other scents like lavender or chamomile. “Bergamot can feel calming, and unlike other citrus essential oils, it does not make you feel stimulated,” Otis says. “This makes it great for reducing stress and encouraging your body to relax before bed.”
Lavender
No list of sleep-promoting scents would be complete without lavender. “Lavender has a soothing, floral, and slightly herbal aroma,” Otis says. “It’s one of the more popular scents for falling asleep because it’s known to reduce anxiety and improve overall sleep quality.”
Like other essential oils, lavender works by helping to calm the nervous system. “It interacts with the brain’s limbic system, encouraging relaxation and easing anxiety,” says Sosha Lewis, certified sleep science coach at Mattress Clarity. If you’re applying lavender oil on your skin, make sure to dilute it with a carrier oil. Another option is to add a few drops of oil to a bowl of hot water, or fill sachets with dried lavender and place them in dresser drawers for a subtle scent.
Chamomile
When you think of a cozy beverage, a warm mug of chamomile tea might come to mind. As a home fragrance, chamomile can help calm the mind and body, making it a great choice for winding down before bed, Lewis says. “Chamomile has a sweet, warm, and kind of fruity scent that’s very soothing and comforting,” she adds. It supports full-body relaxation and deep rest for the mind.
Weiss agrees, recommending chamomile for reducing anxiety and improving sleep. You can use chamomile oil in a diffuser to spread the scent around your bedroom—again, just be careful around pets and children. Another way to enjoy this scent is to add a drop of chamomile oil to your body lotion or use it when you’re taking a warm bath.
Cedarwood
Cedarwood is a common ingredient in a variety of products, from shampoo to deodorant. If you’re looking for a fragrance to lull you to sleep, consider trying cedarwood essential oil. You can use it with a diffuser or add a couple drops to a towel and place it under your pillow to help you sleep.
“Cedarwood has a rich, woody, and earthy smell that feels grounding,” Lewis says. “It’s known to reduce cortisol levels and encourage deeper, more restorative sleep.” Like ylang ylang, cedarwood has sedative properties, promoting the release of melatonin and reducing overnight restlessness.
Considerations Before Using Essential Oils
Essential oils can improve sleep among healthy adults and those with occasional trouble sleeping. “For example, there is evidence of their interaction with the olfactory and limbic systems, triggering relaxation, facilitating sleep, and improving sleep quality,” Weiss says. “However, essential oils aren’t a substitute for medical treatment.” Essential oils can interact with other medications or have restricted uses in patients with certain medical conditions.
In addition, essential oils aren’t appropriate for everyone. “Those with respiratory conditions, allergies, or certain skin conditions should avoid direct contact or inhalation,” Otis says. Lewis agrees, adding that people who are pregnant or have medical conditions should speak with a healthcare provider before using these products.
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