Sleep higher at evening with these important oils


(PHOTO: Getty Images)

Sleep problems are common. According to surveys from 2018 and 2019, around 15.3 percent of Singaporeans, 35 percent of Malaysians and 20 percent of Thais reportedly suffer from insomnia, the most common sleep disorder. Whether you have chronic sleep problems or the occasional poor sleep, simple ways to hack your sleep to get a better night’s sleep are always welcome.

According to the Sleep Foundation, your sense of smell is also key to getting a good night’s sleep. Now that you know what not to do before bed, Yahoo Life SEA has compiled a list of scents to incorporate into your nightly routine for a better night’s sleep.

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1. lavender

Lavender is possibly the most popular scent on the list and is known for its soothing aroma. Research has also shown that “aromatherapy with steam inhalation with a lavender scent increases the quality of sleep and quality of life in women with menopausal sleep deprivation problems.

Lavender can help reduce stress and pain, which makes it a great scent to have in your bedroom before bed. Sprinkling lavender essential oil around your room, using a lavender-scented spray on your pillows, or even drinking lavender tea before bed are great ways to incorporate the scent into your evening routine.

2. sandalwood

Traditionally used for religious rituals and meditation, sandalwood has a rich woody scent that has always been known to reduce anxiety when used. Additionally, research has shown that sandalwood essential oil has a calming effect and aids sleep by reducing wakefulness and increasing the amount of non-REM sleep.

Since sandalwood essential oil can be a bit more expensive, many have chosen to mix sandalwood with other sleep-inducing scents like lavender and bergamot oils.

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Chamomile oil. (PHOTO: Getty Images)

3. Roman chamomile

If you had trouble falling asleep, someone would probably have recommended chamomile tea to you. However, using the Roman chamomile scent in your bedroom could work even better than the tea.

There are two types of chamomile; Roman chamomile essential oil is better known for relieving anxiety, while German chamomile relieves pain. One study has shown that the scent of Roman chamomile contributes to better sleep and reduces anxiety among participants. The blend of Roman chamomile and lavender scents has also been studied and has been shown to reduce anxiety among clinical nurses.

Scenting Roman chamomile in your bedroom an hour before bed can add something to your routine to help you fall asleep.

4th Bergamot

The calming scent of bergamot is one of the reasons it can help you fall asleep. Research has also shown that inhaling bergamot essential oil helps lower cortisol levels in women. Cortisol is a stress hormone that helps your body deal with stressful situations, but prolonged high levels can cause various problems, including insomnia and low energy levels.

Obtained from the peel of bergamot, bergamot essential oil is usually used with other fragrances such as sandalwood and lavender. However, improved sleep quality was also seen in 64 percent of study participants after using an aroma stick blend of sandalwood and bergamot.