Fragrance Oils: Aromatic Sleep And Anxiety Aid?

Aromatherapy is a popular complementary therapy used to promote relaxation and relieve anxiety. Essential oils, which are scented liquids derived from plants, can be applied topically or inhaled to potentially provide health benefits. While scientific evidence for the efficacy of essential oils is still being established, some research suggests that certain fragrances may help reduce anxiety and promote better sleep.

Lavender, chamomile, and jasmine are some of the most commonly recommended essential oils for their calming and sedative properties. Other popular choices include ylang-ylang, bergamot, clary sage, lemon, and vetiver. These oils can be used in various ways, such as through diffusers, massages, or even added to baths.

It is important to remember that essential oils should not be ingested and should always be diluted before topical application to avoid skin irritation. Additionally, while they can be a helpful tool, they should not be considered a cure for insomnia or other sleep disorders. If you are experiencing persistent sleep issues, it is best to consult a healthcare professional for guidance.

How do fragrance oils work?

Fragrance oils, also known as essential oils, are scented liquids derived from plants, flowers, and fruits. They are commonly used in aromatherapy to promote well-being and relaxation. When used correctly, they can be an excellent supplement to other anxiety and stress relief techniques.

Essential oils can be absorbed through the skin or inhaled into the lungs. The skin readily absorbs essential oils, allowing them to permeate the body and exert their beneficial effects. When inhaled, the scent molecules in essential oils travel from the olfactory nerves directly to the brain, particularly the amygdala, the emotional centre of the brain. This direct connection between our sense of scent and our emotions can help reduce anxiety and promote relaxation.

To use essential oils for inhalation, a few drops can be added to a diffuser, a cotton ball, or even a warm foot bath. It is important to ensure that the environment is well-ventilated and to avoid using them for extended periods to prevent any adverse reactions.

Before applying essential oils to the skin, it is recommended to conduct a patch test to check for any allergic reactions. Most essential oils should be mixed with a carrier oil, such as coconut oil or sweet almond oil, before application to reduce the risk of skin irritation or increased sun sensitivity.

While essential oils can have calming and relaxing properties, it is important to remember that they should not be used as a substitute for professional treatment of anxiety disorders. They are typically used as a complementary approach to promote a sense of calm and improve sleep.

What are the best fragrance oils for anxiety and sleep?

Fragrance oils, or essential oils, can be used to help with anxiety and sleep. Essential oils are scented liquids derived from plants, flowers, and fruits. Aromatherapy, or the practice of inhaling essential oils, is often used as a natural remedy to help relieve anxiety and stress.

It is important to note that the Food and Drug Administration (FDA) does not monitor or regulate the purity or quality of essential oils. Therefore, it is recommended to talk with a healthcare professional before using essential oils and to research the quality of a particular brand's products.

Lavender Oil

Lavender oil is one of the most popular aromatherapy oils. It has a sweet floral scent with woody or herbal undertones. Lavender oil has a sedative effect and is commonly used to calm anxiety and aid with sleep troubles. Research suggests that lavender oil may help decrease the time it takes to fall asleep, improve sleep duration, and increase restorative slow-wave sleep.

Bergamot Orange Oil

Bergamot orange oil is derived from the Citrus bergamia tree by cold-pressing the rind of the oranges. It has a citrusy scent and is a popular aromatherapy oil for relieving anxiety. A 2020 study found that using bergamot orange oil before a surgical procedure helped reduce anxiety in individuals.

Chamomile Oil

Chamomile oil is extracted from the daisy-like flowers of the chamomile plant and has a fruity, sweet-smelling fragrance. It is well-known for its relaxing and sedating properties. A 2017 study found that massage with Roman chamomile oil helped decrease anxiety and other symptoms in people with cancer.

Clary Sage Oil

Clary sage is a medicinal herb believed to have anxiety-relieving properties. A 2020 study found that inhaling clary sage oil helped decrease the pulse rate in both males and females. When applied to the skin, pulse rates decreased over time in males.

Lemon Oil

Lemon oil is derived from the rind or leaves of lemons and has a rich citrus scent. A 2022 study found that inhaling lemon oil before a test helped reduce feelings of anxiety in nursing students. Lemon oil may be a cost-effective and useful non-pharmacological way to manage anxiety symptoms.

Other Fragrance Oils

Other fragrance oils that may help with anxiety and sleep include jasmine, sweet basil, rose, vetiver, ylang-ylang, frankincense, patchouli, geranium, and marjoram. These oils have a range of scents, from floral and fruity to earthy and woody, and are believed to have calming, relaxing, and mood-boosting properties.

Methods of Application

Fragrance oils can be applied in various ways, including topical application (diluted with a carrier oil), inhalation (using a diffuser or inhaling directly), adding to a warm bath, or using pre-blended products such as infused body lotions or candles.

It is important to note that essential oils should never be ingested, as they can be toxic. Always dilute essential oils with a carrier oil before applying them to the skin to reduce the risk of irritation.

How should fragrance oils be applied?

There are several ways to apply fragrance oils, depending on your preference. Here are some common methods:

Topical Application

It is important to note that essential oils should not be applied directly to the skin. Instead, they must be diluted with a carrier oil, such as avocado oil or coconut oil, at a ratio of one drop of essential oil per teaspoon of carrier oil. This mixture can then be rubbed onto the chest, similar to Vicks VapoRub, or used for a relaxing full-body massage.

Diffusers

Using a diffuser is an excellent way to fill your space with fragrance continuously throughout the night. Simply add a few drops of your chosen essential oil to the diffuser, and it will dissipate the scent for you.

Bath

Adding a few drops of essential oil to your bathwater can contribute to a relaxing experience before bed. This method allows you to soak in the fragrance and absorb it through your skin. If you're not a fan of baths, you can also try a foot soak to achieve similar effects.

Spritzing

Mix a few drops of essential oil with distilled water, and spritz the mixture around your bedroom or, even better, directly onto your pillowcase. This method will help create a soothing environment as you prepare for sleep.

Inhalation

For direct inhalation, place a drop of diluted essential oil between your palms, rub them together, and cup your hands around your nose to breathe in the scent. Ensure you are in a well-ventilated room and take breaks every 30 to 60 minutes.

Pre-blended Products

You can also find fragrance oils in pre-blended products like lotions, creams, and sprays. However, the effectiveness of these products may vary as the integrity of the oils might not be as high.

Are there any risks to using fragrance oils?

There are several risks associated with using fragrance oils, particularly synthetic fragrance oils. These risks can impact both your health and the environment.

Health Risks

Fragrance oils can trigger allergic reactions and skin sensitivities, causing symptoms such as itching, rashes, and respiratory irritation. They can also aggravate existing skin conditions like eczema and dermatitis. Inhaling synthetic fragrance oils can lead to respiratory problems and decrease indoor air quality. Some studies suggest that synthetic fragrance oils contain phthalates, which have been linked to various health concerns, including birth defects, infertility, and cancer.

Environmental Risks

The production and disposal of synthetic fragrance oils can harm the environment, particularly ecosystems and waterways. They can release harmful chemicals and pollutants, such as benzene and formaldehyde, which contribute to environmental pollution and damage to plants and animals.

Precautions

To minimize the risks associated with fragrance oils, it is recommended to opt for natural alternatives, such as essential oils and natural fragrances derived from plant-based sources. These options provide aromatic experiences without the negative health effects associated with synthetic fragrance oils. It is also important to read product labels carefully, choose products that are "phthalate-free" or "paraben-free," and avoid synthetic fragrances if you have sensitive skin.

What are some coping strategies for anxiety?

Coping Strategies for Anxiety

Anxiety is a common mental health problem that can make living a normal life very difficult. If you are experiencing anxiety, there are many strategies you can use to help you cope.

Talk to Someone

Talking to someone you trust about what is making you anxious can be a relief. It may be helpful just to have someone listen to you and show they care. If you are unable to talk to someone close to you, you could call a helpline, such as the Samaritans.

Manage Your Worries

Anxiety can make it hard to stop worrying. You might feel like you need to keep worrying because it feels useful, or that bad things will happen if you stop. Try setting aside a specific time to focus on your worries, so you can reassure yourself that you haven't forgotten about them. Some people find it helpful to set a timer. Alternatively, you could write down your worries and keep them in a notebook or on pieces of paper in a jar.

Look After Your Physical Health

Taking care of your physical health can help you to cope with difficult feelings and experiences. Try to get enough sleep, eat regularly to keep your blood sugar stable, and do some physical activity. Exercise is a powerful stress reducer and can improve your mood and overall health.

Try Relaxation Techniques

Breathing exercises can help you to feel more in control when you are anxious. You could also try meditation, yoga, or visualisation techniques.

Keep a Diary

Keeping a diary can help you to spot patterns in what triggers your anxiety, or notice early signs that it is starting to affect you. It is also important to make a note of what is going well. Living with anxiety can mean you focus a lot on the things that worry you, so it is important to be kind to yourself and notice the good things too.

Try Complementary and Alternative Therapies

Some people find that complementary and alternative therapies help them to relax and sleep better. These include aromatherapy, Bach flower remedies, and hypnotherapy.

Avoid Alcohol and Recreational Drugs

Alcohol and recreational drugs can cause or worsen anxiety. If you are unable to quit on your own, seek help from your healthcare team or find a support group.

Eat Healthy Foods

A healthy diet that incorporates vegetables, fruits, whole grains, and fish may be linked to reduced anxiety.

Identify Triggers

Learn what situations or actions cause you stress or increase your anxiety. Practice strategies to help you deal with these situations when they arise.

Socialise

Don't let worries isolate you from loved ones or activities.

Seek Professional Help

If your anxiety is affecting your life and relationships, see your healthcare professional. They can help rule out any underlying physical health issues before referring you to a mental health specialist. Many people with anxiety disorders need psychotherapy or medication to get their anxiety under control.

Frequently asked questions