Can Scented Candles Help You Sleep?

Are you having trouble falling asleep? Lighting a scented candle before bed might just be the answer!

Scented candles offer calming fragrances that can help improve your sleep. Just remember to extinguish the flame before drifting off to sleep.

How Scented Candles Can Help You Sleep

Scented candles can be an effective tool for promoting better sleep. When your brain registers certain smells, chemicals react to produce calming mental and physical effects.

The relaxing impact of certain scents is closely tied to our olfactory system, which controls our sense of smell.

Inside our nasal cavity, we have sensory neurons called olfactory receptor cells (OR cells). Each of these neurons has hair-like structures called cilia that use receptor proteins to bind with specific aroma compounds.

When this binding occurs, a chemical stimulus is sent from the neuron to the olfactory bulb in the brain. Interestingly, the olfactory bulb is part of the limbic system, which plays a key role in our emotions, behavior, and long-term memory.

So, when a scent triggers nostalgia or creates a calming emotional response, it's likely because of the involvement of the limbic system.

Important Safety Precautions

While lighting a candle for sleep can be relaxing, safety is crucial. Forgetting to blow out your candle at night can be dangerous, so always follow proper safety protocols.

According to the National Fire Protection Association (NFPA), a third of all candle fires start in the bedroom. Several factors can contribute to this:

• Accidental knocking: Candles can be knocked over while you sleep by pets, children, or other disturbances.

• Candle flashover: This occurs when the candle wax ignites, creating a larger flame that could spread.

• Shattered glass: Burning a candle for an extended period, like overnight, can cause the glass container to overheat and shatter, spilling hot wax and embers.

To reduce the risk of fire, follow these two key safety precautions:

• Always blow out your candle before sleep: Set an alarm on your phone to remind you to extinguish the flame.
• Place your candle in a well-ventilated area: Keep it away from flammable materials such as paper, clothing, curtains, and bedding.

The Benefits of Scented Candles for Sleep

Certain scents can help alleviate insomnia and reduce stress, both of which can improve sleep quality.

Scents That Help With Insomnia:

• Lavender: Research has shown that lavender helps reduce sleep problems and anxiety, especially among people dealing with insomnia. The compounds in lavender, linalyl acetate and linalool, are commonly used in aromatherapy for their calming effects.
• Jasmine: Jasmine has been used for centuries to promote relaxation. Its soothing aroma is known to calm the nerves and help induce sleep.
• Rose: The scent of rose is closely linked to the emotional and behavioral control centers of the brain. Not only does it help improve sleep quality, but it has also been linked to more positive dreams. Studies have shown that those exposed to the scent of roses had happier dreams compared to those exposed to unpleasant odors.

Scents That Can Reduce Stress:

• Lemon: Lemon has calming effects that help relieve anxiety. A 2006 study found that lemon oil had the strongest antidepressant-like effects compared to lavender and rose oil.
• Lemongrass: Lemongrass is another great option for reducing anxiety. A study found that it significantly reduced stress and tension in participants.
• Pine: In a Japanese study, people who walked through pine forests experienced lower stress levels compared to those who didn’t. This form of nature therapy, known as Shinrin-yoku, is popular for relaxation. Bringing the calming aroma of pine into your room can help you unwind before sleep.

Our Favorite Candles for Sleep

Several scented candles are perfect for enhancing relaxation and improving sleep:

• Holiday Candle: Inspired by aromatic green blends, this candle combines winter spruce, pine needles, mint-infused eucalyptus, fir balsam, and cedarwood for a strong yet dreamy scent.
• Dream Candle: This candle opens with the soothing aromas of lavender, pimento berry, and bergamot, complemented by jasmine, iris, wild ginger, pine needles, and liquid amber for a calming, emotionally uplifting experience.
• Ellington Candle: A tribute to Duke Ellington, this candle blends the tangy notes of bergamot, cinnamon, and clary sage with a heart of Lily of the Valley, rose, and lavender, finishing with a base of patchouli, amber, and musk.

Scented candles can be a wonderful, natural way to enhance your sleep. Certain fragrances, such as lavender, jasmine, and rose, have proven benefits for calming the mind and promoting better sleep. The act of lighting a candle before bed can create a relaxing atmosphere and signal to your brain that it’s time to unwind.

However, safety is always important when using candles. Be sure to extinguish the flame before going to sleep and place your candle in a safe, well-ventilated area.

Choosing the right scents and making your bedroom a peaceful environment can greatly improve your quality of sleep. So, try using soothing scented candles as part of your nightly routine for a more restful and rejuvenating sleep experience.