The field of aromatherapy harnesses the smells and properties of these oils to promote state changes in the body. Research shows1 that certain smells—like those listed below—can send a quick signal to the brain that it’s time to relax (the nose and brain are linked by the olfactory bulb, don’t forget). While smelling essential oils is the easiest and most popular way to reap their benefits before bed, you can also apply them topically or ingest them (if the product is specifically designed for oral consumption, of course), but these methods must be done very carefully and they’re not suitable for all oils. “Science also indicates5 that lavender’s linalool bioactive confers unique neuroprotective benefits via serotonin receptors in the brain,” adds mbg’s vice president of scientific affairs Ashley Jordan Ferira, Ph.D., RDN. “While lavender might be more famous for its use in aromatherapy applications, the body of evidence6 supporting the oral consumption of this essential oil for relaxation is impressive,” she notes. However, don’t try to mix up your own bedtime beverage using essential oils, as they can be dangerous to ingest. Instead, look to a supplement company that you trust that incorporates lavender into its formulations.* This includes trying to go to bed and wake up at the same time every day (yes, even on weekends!), avoiding alcohol, caffeine, and certain foods too close to bedtime, staying off electronics at night, giving yourself plenty of time to wind down from the day, and taking a sleep-promoting supplement for a little extra support as needed.* Here’s a full list of all of mbg’s favorites.* Emma received her B.A. in Environmental Science & Policy with a specialty in environmental communications from Duke University. In addition to penning over 1,000 mbg articles on topics from the water crisis in California to the rise of urban beekeeping, her work has appeared on Grist, Bloomberg News, Bustle, and Forbes. She’s spoken about the intersection of self-care and sustainability on podcasts and live events alongside environmental thought leaders like Marci Zaroff, Gay Browne, and Summer Rayne Oakes.
