Can sleep-aiding aromatherapy really cure insomnia? Don’t believe it anymore, because…

“Sleep-aiding aromatherapy can cure insomnia.”

There are some claims online that simply smelling sleep-aiding aromatherapy before going to bed can solve the problem of difficulty falling asleep or poor sleeping conditions, thereby treating insomnia.

Rumor Analysis

That is not the case.

The role of sleep-aiding aromatherapy is limited. For people with secondary insomnia, they still need to seek professional treatment. Moreover, the quality of sleep-aiding aromatherapy on the market is uneven. For health reasons, it is best to use it with caution.

Poor sleep is a problem faced by many people. The "China Sleep Research Report 2024" pointed out that in 2023, the residents' sleep index was only 62.61, just reaching the passing line, and 5.16 lower than in 2022.

To this end, everyone has tried every possible way. In recent years, various "sleep-aiding tools" have appeared on the market: sleep-aiding aromatherapy, sleep-aiding incense... claiming that as long as you smell it before going to bed, you can sleep well.

Everyone is familiar with aromatherapy. In recent years, it often appears in various exquisite shapes such as candles and crystals. It is not only beautiful but also practical.

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But this item, which was previously used to purify the air, now has the added function of helping you sleep, which makes people wonder: How is this done? Is it really so magical?

Does aromatherapy really help with sleep?

In fact, the reason why these aromatherapy products dare to promote the effect of "aiding sleep" lies in its main ingredient: plant essential oil .

Essential oils are concentrated liquids extracted from the flowers, leaves, stems, roots, fruits and seeds of herbs by distillation, pressing and extraction. They often carry the unique fragrance of the extracted plants, so they are widely used in perfumes, cosmetics, air fresheners and other products.

Essential oils contain many small molecules that can be absorbed by the human body through inhalation, and their effects have been demonstrated in many experiments.

A 2016 study recorded the fluctuations in brain waves of subjects after inhaling lavender essential oil, and found that theta waves in the brain increased by 4 to 8 Hz and alpha waves increased by 8 to 13 Hz. Theta waves and alpha waves are the two basic waveforms of brain waves, and their appearance means that the brain has entered a resting stage.

In the same year, a domestic study concluded more accurately that inhaling lavender essential oil through the olfactory pathway can safely and effectively improve insomnia in patients with primary insomnia, with a 1% concentration having a better effect.

Seeing this, you may think that these aromatherapy products are indeed not a waste of money. However, don’t forget the two important premises of this conclusion: patients with primary insomnia and 1% concentration of lavender essential oil .

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At present, there is no clear conclusion on the cause of primary insomnia , but most people believe that it is related to mental and physiological abnormalities, such as excessive stress or excessive anxiety and depression . In contrast to primary insomnia is secondary insomnia , which refers to insomnia caused by physical illness, mental illness, drug use or drinking .

However, research has shown that essential oils cannot cure or treat any chronic disease . If it is secondary insomnia, sleep-inducing aromatherapy may not be of much help.

In addition, the quality of aromatherapy products currently on the market is mostly uneven, and there is no clear standard to evaluate their efficacy . As for the content and concentration of added essential oils, they are also unknown, so it is difficult to say what their effects are.

Even various types of aromatherapy are inward-looking in terms of fragrance. The top notes, middle notes and base notes can add up to more than a dozen flavors, ranging from table salt and dried chili peppers to summer grass and snow mountain roses, with all kinds of sour, sweet, bitter and spicy flavors. It is difficult to judge what ingredients they have added and whether these ingredients are truly safe.

In the past, there have been many cases of improper use of essential oils, which have caused allergies or even damage to the face. Therefore, it is best to use sleep-aiding aromatherapy with caution.

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This sleep aid is also not very reliable

It seems to have captured the needs of the public. In addition to sleep-aiding aromatherapy, there are many sleep-aiding devices on the market, such as GABA gummies, but what is their actual effect?

After melatonin gummies became popular, GABA gummies also quietly entered the public eye. GABA, also known as γ-amino acid, is an inhibitory neurotransmitter that can calm the brain.

Its safety has long been approved by our country. As long as the daily dosage does not exceed 500 mg , there will be no problem.

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But this does not mean that GABA gummies are useful.

Just like "licking rust cannot replenish iron", it is difficult for GABA to enter the brain directly through eating. This is because there is a "blood-brain barrier" in the human body, which firmly serves as a barrier to the brain, and GABA cannot pass its test. Some studies believe that after oral administration of GABA, it will be absorbed in the small intestine and indirectly affect the brain, but some studies have found that after taking CABA, there will be no significant improvement in sleep.

All in all, there is still controversy about how effective it is, but it is certain that it cannot cure insomnia.

If you want to fall asleep, try this

If you want to fall asleep, there are some relatively feasible ways.

First, try to keep a regular schedule, go to bed and wake up on time, and don't sleep too much during the day. Let the body maintain a fixed circadian rhythm.

Secondly, create a comfortable sleeping environment, make the bedroom quiet, tidy, at a moderate temperature and free of odor.

Finally, avoid eating large amounts before bed, especially consuming caffeine, and avoid strenuous activities, including strenuous eye activities such as browsing your phone, which will keep your brain excited and make it difficult to fall asleep.

If you still have trouble falling asleep after trying many methods, it is best to go to the hospital for professional evaluation. If it is secondary insomnia caused by illness, you should still follow the doctor's advice and receive symptomatic treatment. After recovery, the symptoms of insomnia may be alleviated. At this time, refer to the above scientific sleeping methods, and you may have a good sleep.

Looking in the mirror of rumors

Such rumors often reduce a complex health problem like insomnia to a single solution, ignoring the multiple potential causes and individual differences of insomnia. For any health-related content, especially those involving the effectiveness of treatments, you should be cautious and seek professional medical advice.

Reviewer: Li Jingjing, Professor and Chief Physician, Department of Neurology, Beijing Tiantan Hospital

Planning丨Wang Mengru