There’s something undeniably magical about the moment your head hits the pillow after a long day. But for many, instead of drifting off into a blissful slumber, the brain decides it’s the perfect time to rehearse awkward conversations from three years ago or mentally reconfigure the kitchen layout. Sound familiar? Enter: the world of bedtime aromatherapy. While it may sound like something out of a bohemian spa catalogue, the science behind it is surprisingly robust—and, dare we say, a little enchanting.

Scent has a direct hotline to the brain’s limbic system—the emotional control centre responsible for memory, mood, and behaviour. That’s why a whiff of freshly baked biscuits can teleport you to your grandmother’s kitchen faster than any time machine ever could. According to the Spring 2024 issue of Harvard Medicine magazine, in an article by Molly McDonough, neuroscientists have found that specific smells trigger emotional and physical responses that go far beyond nostalgia. They can lower stress levels, ease anxiety, and even reduce inflammation. Yes, really. All by sniffing.

Incorporating calming scents into your bedtime routine isn’t just an indulgent act of self-care—it’s a simple, scientifically supported way to enhance your mental well-being. From essential oils to candles, pillow mists to steamy bath rituals, the possibilities are plentiful. But not all fragrances are created equal when it comes to ushering in restful nights. Below, we’ve rounded up seven sleepytime scents that are anything but boring. Whether you’re looking to unwind, ground yourself, or simply breathe a little easier, these fragrances might just be your new favourite bedtime companions.

Before we dive nose-first into our fragrance list, a quick primer: how exactly does scent help us sleep? As it turns out, olfaction—the fancy word for smelling—is the only sense that has a direct link to the limbic system. Unlike sight or sound, scent doesn’t pass through the logical parts of the brain first. It hits you right in the feelings.

This makes it a powerful tool for emotional regulation. By stimulating memory and calming the nervous system, aromatherapy can lower cortisol levels, balance breathing patterns, and ease the transition into deeper sleep stages. Essentially, it helps trick your over-caffeinated brain into winding down—even if your to-do list is still doing laps around your mind.

Ah, lavender. The Beyoncé of bedtime scents. Universally beloved and endlessly versatile, lavender has been shown to reduce heart rate and blood pressure, acting like a gentle hand on your shoulder whispering, “Let it go.”

A study published in The Journal of Biological and Medical Rhythm Research found that participants who inhaled lavender before bed experienced increased slow-wave sleep—the deep, restorative kind. Dab it on your wrists, diffuse it into the room, or mist it over your pillows and linens. You’ll feel like you're sleeping in a field in Provence, minus the travel costs and occasional bee.

Fun fact: Ancient Romans used lavender in their bathwater not just for its scent but because they believed it cleansed the spirit. Self-care circa 64 A.D.

Most people associate chamomile with tea, but its fragrance packs a sleepy punch all on its own. With a scent reminiscent of apples and honey, chamomile is your go-to if you’ve had one of those days.

Its active compound, apigenin, binds to the same brain receptors as anti-anxiety medications, making it a natural tranquilliser of sorts—minus the grogginess. Whether you inhale it from a diffuser or massage a diluted oil onto your temples, chamomile is basically a lullaby in scent form.

Fun fact: In Ancient Egypt, chamomile was used to honour the sun god Ra. Quite ironic, considering it now helps us call it a night.

Bergamot is the rebellious cousin in the citrus family. While most citrus scents scream “Wake up and conquer the world!”, bergamot quietly murmurs, “Hey, let’s breathe for a second.” Thanks to compounds like linalool, it soothes the nervous system instead of over-stimulating it.

Perfect for easing anxiety-induced insomnia, bergamot works especially well for people who crave clarity and calm. Diffuse it while you’re winding down with a book or mix it with a carrier oil for a pre-bedtime massage. It’s citrus with a PhD in chill.

Earthy, creamy, and slightly mystical, sandalwood smells like ancient temples and calm wisdom. Used in meditation and Ayurvedic healing for centuries, sandalwood’s ability to ground the mind is unmatched.

It’s a brilliant choice if your brain has a bad habit of spinning in existential spirals at 11 p.m. It slows down racing thoughts and helps anchor you in the present—an olfactory yoga class for your psyche. Use it sparingly; a little goes a long way.

Fun fact: Sandalwood trees must be over 15 years old before they’re harvested for oil, making this scent as patient as it is powerful.

Vanilla has a bad rep for being basic, but don’t let that fool you—it’s a powerhouse of cosy. Its warm, creamy scent triggers feelings of nostalgia, comfort, and safety, much like a familiar blanket or your favourite bedtime story.

Studies have shown that vanilla can reduce startle responses and heart rate, especially in high-stress situations. If your day’s been a chaotic mix of missed emails and spilled coffee, vanilla will tuck you in like a mum who still hums lullabies.

Delicate yet potent, jasmine is the fragrance equivalent of silk pyjamas. It’s sweet, floral, and romantic—but don’t be deceived by its gentle nature. Jasmine has been proven to improve sleep quality just as effectively as sedatives, without any of the side effects.

Use it in your nighttime moisturiser or add a few drops to your diffuser for a bedtime experience that feels more like a luxury spa than a nightly routine.

Fun fact: In some cultures, jasmine is considered a symbol of love and purity—fitting, given how lovingly it lulls you to sleep.

If lavender is a lullaby, eucalyptus is a deep breath. Its crisp, invigorating aroma clears the air—literally and metaphorically. Perfect for those plagued by sinus issues, seasonal allergies, or simply a foggy head, eucalyptus opens up the lungs and the mind.

But don’t let its energising edge fool you. When paired with other calming scents like lavender or sandalwood, eucalyptus provides the ideal balance of refreshment and relaxation.

Now breathe in… and out. Sweet dreams await.