- Citrus and peppermint are the worst scents for sleep, with sandalwood proved to aid sleep the best.
A recent study has revealed that sleep disruptions can trigger or worsen many mental disorders. Nine in ten young people (90%) who suffer with mental health problems report having a poor night’s sleep at least three times a week.
To help the nation get a better night’s sleep for World Sleep Day (15th of March), fragrance experts at Ava May Aromas have worked with Carlie Gasia, Certified Sleep Science Coach at Sleepopolis, on top tips to getting a well-rested night’s sleep.
- Avoid certain scents in your room
“Some scents can make you more alert, like citrus and peppermint. These scents stimulate the same nerve that is activated when you use smelling salts. Although it is not as intense, these scents can cause you to wake up.”
- Avoid naps as they lower sleep drive
“Try to keep a consistent bedtime and wake-up routine to help regulate circadian rhythm. Taking fewer or shorter naps is also beneficial because naps can lower sleep drive and cause problems when trying to settle at night. It is also helpful to prioritise relaxation before bed to signal the body that it is time to calm down before sleep.”
- Use an oil diffuser with calming scents
“Adding certain scents to your sleep routine, whether it’s using essential oils topically or through an oil diffuser can be beneficial. It is first important to choose a scent that you find enjoyable and relaxing as this is a personal choice. Integrating the same scent repeatedly can be beneficial because, after a while, your brain will associate a scent with sleep and relaxation.
“Sandalwood is a calming scent that has sedative effects and can promote sleep, as it can help you relax and calm down. Vanilla is also great for winding down for the night. Vanilla has been used to calm the nervous system and to help relieve depression and anxiety.”
- Keep your room clean and decluttered
“A good bedroom environment is one of the most important aspects of a good night’s sleep. A bedroom that is decluttered and smells good limits distractions, making it easier to calm down. Whether it’s the smell of clean sheets or a scent of your choosing, this can help with sleep because you are not being kept up by poor odours.”
- Make sure your room is cool and dark
“Keeping the temperature between 15 and 20 degrees is beneficial for sleep so you do not get too warm at night. Make sure your room is dark so light coming in does not disrupt your sleep schedule.”
- Limit activity around bedtime
“Limiting caffeine, technology use, and alcohol consumption before bed is also helpful because they can harm your sleep quality as well. Prioritising exercise during the day, but not too close to bedtime, can help also.
“It is also smart to avoid large meals right before going to bed as it can cause discomfort while trying to sleep.
- Invest in a quality mattress
“Investing in a quality mattress and bedding that is suited to your needs is also helpful for somebody struggling with sleep, as not having to worry about comfort is one less distraction.”
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To find the best fragrances for a great night’s sleep, visit https://avamayaromas.com/
