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Discover the soothing world of aromatherapy for improved sleep. Meri Sehat explores scents and their sleep-enhancing effects.

Aromatherapy For Better Sleep: Top Scents And How It Works

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Is Aromatherapy Useful?

Introduction

Imagine walking into a room fragrant as a meadow and finding it&rsquo;s actually kind of therapeutic &ndash; not just pleasant to the senses, but also relaxing and soothing. What can be better, right?&nbsp;

A few years ago, a French chemist, Ren&eacute;-Maurice Gattefoss&eacute;, had an explosion in his laboratory that burned his hand. His attempt to treat the burn with lavender oil led him to discover that it actually had healing properties-hmm, Professor Utonium vibes much?

Thus began his journey of trying to understand the science behind aromatherapy. The discovery started him on the chemical properties of essential oils and how they were actually used to treat conditions, like burns, skin infections, gangrene, and wounds in soldiers during World War I. Once Gattefoss&eacute; had grasped the idea and perfected the concoctions, it wasn&rsquo;t long before massage therapists, beauticians, nurses, and physiotherapists adopted it as part of their services. By the 1950s, aromatherapy was in full swing<a href="#accordion">[2]</a>.

Aromatherapy is basically the use of essential oils for healing. These oils are extracted from plants. &quot;Aroma&quot; doesn&rsquo;t only mean something to be inhaled; in fact, the essential oils involved can be massaged into the skin, or even be taken by mouth sometimes. Despite the lack of scientific evidence, essential oils are gaining attention as an alternative treatment for infections, stress, and other health-related issues<a href="#accordion">[2]</a>.&nbsp; 
&nbsp;

Understanding The Pros And Cons Of Aromatherapy

Essential oils have been seen to relieve pain, improve mood, and induce a sense of relaxation. Oils such as lavender, rose, orange, bergamot, lemon, and sandalwood, have also been proven to help treat anxiety, stress, and depression.&nbsp;

A number of clinical studies indicate that essential oils (particularly rose, lavender, and frankincense) have helped pregnant women feel less anxious and more confident about their health; they also needed lesser pain medications during their delivery<a href="#accordion">[6]</a>. That&rsquo;s not all! The use of peppermint oil reportedly helped relieve nausea and vomiting during labor as well.&nbsp;Using the same theory, it seems that essential oils may prove effective against postoperative nausea as well.&nbsp;

Interestingly, some studies indicate that aromatherapy combined with a gentle massage reduces symptoms of colic in infants.&nbsp;

&nbsp;

So, how is it that aromatherapy is beneficial for everyone?

Apparently, scents evoke positive emotions in the brain<a href="#accordion">[8]</a>. But the benefits seem to be more related to relaxation caused by the scents and the massage, not emotions. This argument is countered by a study wherein neroli oil helped patients who were undergoing a colonoscopy; by reducing the feeling of anxiety, it effectively reduced their blood pressure<a href="#accordion">[5]</a>.

Research done in test tubes showed that chemical compounds from some essential oils have antibacterial and antifungal properties<a href="#accordion">[7]</a>. Other evidence also suggests that citrus oils strengthen the immune system, whereas peppermint oil helps deal with indigestion. Furthermore, fennel, aniseed, sage, and clary sage have estrogen-like chemicals, which alleviate the symptoms of premenstrual syndrome (PMS) and menopause.&nbsp;

&nbsp;

Some other conditions for which aromatherapy may be helpful include<a href="#accordion">[2]</a>:

1.<a href="https://www.merisehat.pk/disease/alopecia"> Alopecia areata</a>&nbsp;or hair loss

2. Agitation (e.g., agitation due to dementia)

3. Constipation&nbsp;

4. Dementia

5. Insomnia

6. Pain (e.g., pain associated with rheumatoid arthritis, cancer, or headaches)

7. Itching (e.g., itching due to dialysis)

8. Wounds

9. Herpes infections

10. <a href="https://www.merisehat.pk/disease/psoriasis">Psoriasis</a> 
&nbsp;

It will not be fair if the other side of the story is not brought forward. For starters, it is not determined that all the oils will benefit everyone. Moreover, chemical compounds found in essential oils induce side effects when combined with conventional medications. In fact, the oils may reduce the efficiency of conventional drugs and may exacerbate health conditions. For example, rosemary is contraindicated in high blood pressure. Similarly, herbs like fennel, aniseed, and sage should be avoided by a person with (or at risk of) an estrogen-dependent breast or ovarian tumor.&nbsp;

Additionally, concentrated products are poisonous; they have to be diluted and handled with care, and because of the lack of certified practitioners, this is a very valid concern<a href="#accordion">[3]</a>.&nbsp;

Then again, some oils produce toxins that damage the liver, kidneys, and nervous system. Besides, swallowing essential oils may be hazardous and fatal in some cases, too. It is dangerous to deal with essential oils without proper knowledge.

&nbsp;

<h5>IMPORTANT!</h5>

Always consult a doctor regarding aromatherapy, particularly when the following conditions exist:

<ul>
	<li>
	Allergy
	</li>
	<li>
	Hay fever&nbsp;
	</li>
	<li>
	<a href="https://www.merisehat.pk/disease/asthma">Asthma</a>
	</li>
	<li>
	Dermatological conditions such as eczema or psoriasis
	</li>
	<li>
	<a href="https://www.merisehat.pk/disease/epilepsy">Epilepsy</a>
	</li>
	<li>
	<a href="https://www.merisehat.pk/disease/hypertension-57">Hypertension&nbsp;</a>
	</li>
</ul>

It is not recommended to use aromatherapy without professional advice even though the side effects are usually mild and will go away soon such as nausea and headaches<a href="#accordion">[1]</a>. 
&nbsp;

It&rsquo;s pretty much established that essential oils are not risk-free.

1. Research has not yet proved that the use of aromatherapy by pregnant or nursing mothers is safe, hence, it is not recommended. It may put the developing fetus at risk during the first trimester (first three months) of pregnancy.&nbsp;

2. The use of peppermint essential oil influences breast milk. Therefore, women who are breastfeeding should avoid using it.

3. Essential oils derived from citrus make the skin more sensitive to ultraviolet light which, in turn, increases the risk of sunburn.&nbsp;

4. Storing essential oils is a hassle in itself as light, heat, and oxygen affect the quality of the oil.&nbsp;

5. It should also be ensured that the products come from a trusted source. 
&nbsp;

Each oil is unique and is used for different purposes<a href="#accordion">[1]</a>:

<ul>
	<li>Basil: This essential oil is used mainly to enhance concentration levels and sometimes to relieve depression. Moreover, it may relieve headaches, specifically migraines. However, it should be avoided during pregnancy.</li>
	<li>Bergamot: Bergamot is useful for infections of the urinary tract. Combined with eucalyptus oil, it even gets rid of skin problems, including the ones caused by stress and chicken pox.</li>
	<li>Black Pepper: Black pepper oil is commonly used to improve blood circulation, relieve muscular aches and pains, and heal bruises. In fact, when combined with ginger essential oil, it can be used to reduce the pain caused by arthritis and also to improve flexibility.</li>
	<li>Chamomile: Chamomile essential oil is used to treat eczema.</li>
	<li>Citronella: Citronella is technically a relative of lemongrass and is often used as an insect repellent.</li>
	<li>Clove: As an essential oil, clove is considered a topical analgesic, or a remedy for toothache. Moreover, it is also used as an antispasmodic antiemetic to prevent vomiting and nausea, and as a carminative to avoid flatulence (gas in the gut). It also has antimicrobial, antioxidant, and antifungal properties. 
	&nbsp;</li>
</ul>

Conclusion

Who knew that something that seemed cosmetic in the beginning could serve a better purpose? While essential oils may have shown some benefits, however there is little to no scientific evidence backing the reported benefits. Furthermore essential oils are not a replacement for medications. Please discuss all your options with a healthcare provider for a better structured opinion and accurate guidance.

Key Points

<ul>
	<li>Aromatherapy is basically the use of essential oils for healing.</li>
	<li>Ren&eacute;-Maurice Gattefoss&eacute;, a French chemist, discovered that lavender oil had healing properties when he used it to treat a burn on his hand.</li>
	<li>By the 1950s, massage therapists, beauticians, nurses, and physiotherapists were offering it as well.</li>
	<li>Essential oils are gaining attention as an alternative treatment for infections, stress, and other health-related issues, however, it is not determined that all the oils will benefit everyone.&nbsp;</li>
	<li>Essential oils can easily induce side effects especially when combined with conventional medications. E.g., Rosemary is contraindicated in high blood pressure, whereas fennel, aniseed, and sage are estrogen-like, hence, a person with an estrogen-dependent breast or ovarian tumor, or at risk of developing it, should avoid these oils.</li>
	<li>Some oils produce toxins that damage the liver, kidneys, and nervous system.</li>
	<li>People with hay fever, allergy, hypertension, or epilepsy should exercise caution when opting for aromatherapy.</li>
	<li>Research has not yet proved that the use of aromatherapy by pregnant or nursing mothers is safe, thus, it is not recommended.</li>
	<li>Aromatherapy may put the developing fetus at risk during the first trimester (first three months) of pregnancy.</li>
	<li>Essential oils derived from citrus make the skin more sensitive to ultraviolet light which, in turn, increases the risk of sunburn.</li>
	<li>While essential oils may have shown some benefits, however, there is little to no scientific evidence backing the reported benefits.&nbsp;</li>
	<li>Furthermore essential oils are not a replacement for medications.&nbsp;</li>
	<li>Please discuss all your options with a healthcare provider for a better-structured opinion and accurate guidance.</li>
</ul>

[1] Aromatherapy: Uses, benefits, oils, and risks. Medical News Today.

[2] Aromatherapy. Mount Sinai Health System.

[3] Cronkleton E. What is aromatherapy and how does it help me? Healthline.

[4] Aromatherapy: Do essential oils really work? Aromatherapy: Do Essential Oils Really Work? | Johns Hopkins Medicine.

[5] Hu PH;Peng YC;Lin YT;Chang CS;Ou MC; Aromatherapy for reducing colonoscopy related procedural anxiety and physiological parameters: A randomized controlled study. Hepato-gastroenterology.

[6] Van Rooyen RM. The use of essential oils for pain relief and anxiety during childbirth : A systematic review. NWU.

[7] Zarai Z, Kadri A, Ben Chobba I, et al. The in-vitro evaluation of antibacterial, antifungal and cytotoxic properties of marrubium vulgare L. Essential Oil grown in Tunisia - lipids in health and disease. BioMed Central.

[8] Walsh C. How scent, emotion, and memory are intertwined - and exploited. Harvard Gazette.

Arbaz Ansari

Overview

Aromatherapy has been around for centuries and is used worldwide as a complementary therapy to conventional medicine. It works by using essential oils derived from plants, which are believed to have therapeutic effects on the body, including reducing stress and anxiety, improving sleep, and helping to relieve pain. 
&nbsp;

Using Aromatherapy for Sleep: To use aromatherapy for sleep, you can add a few drops of essential oils to a diffuser and inhale the aroma as you lie in bed. Alternatively, you can add a few drops of the oil to a warm bath before bed or mix it with a carrier oil, such as jojoba oil, and apply it to your skin. You can also add a few drops of the essential oil to a cotton ball and place it near your pillow. 
&nbsp;

Top 3 Scents for Better Sleep

<ol>
	<li>Lavender: Lavender is a popular essential oil that has been widely used to promote better sleep. Its calming and relaxing effect on the body and mind is believed to help promote sleep. Lavender is also believed to have mild sedative effects, which can further help in promoting sleep. 
	&nbsp;</li>
	<li>Chamomile: Chamomile is another popular essential oil that is widely used to promote better sleep. It has a calming and relaxing effect on the body and mind, which can help promote sleep. Chamomile is also believed to have mild sedative effects, which can further help in promoting sleep. 
	&nbsp;</li>
	<li>Sandalwood: Sandalwood is another essential oil that is widely used to promote better sleep. Its scent is believed to have a relaxing and grounding effect on the body and mind, which can help reduce feelings of anxiety and stress. Sandalwood is also believed to have mild sedative effects, which can further help in promoting <a href="https://merisehat.pk/article/the-connection-between-food-sleep">sleep</a>. 
	&nbsp;</li>
</ol>

Important Reminder

While aromatherapy can be beneficial for better sleep, it is important not to overdo it. Educate yourself on the proper use of essential oils and choose the right scents that suit your needs. It is also essential to consult with your doctor before using any essential oils, especially if you have underlying medical conditions or taking medications. 
&nbsp;
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bottom Line

Aromatherapy is a natural and effective way to promote better sleep. Essential oils like lavender, chamomile, and sandalwood are popular scents that are believed to have a calming and relaxing effect on the body and mind, which can promote sleep. When using aromatherapy, remember to educate yourself and choose the right scents that suit your needs. A good night&#39;s sleep can go a long way in improving your overall health and well-being. 
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