As the holiday season draws near, celebrations are often accompanied by distinct scents that can come from decorations or food preparations. These fragrances frequently trigger memories. However, this festive time can also become overwhelming as we juggle various tasks like shopping, cooking, and decorating for our chosen celebrations. Though holidays are generally viewed as joyful occasions, they can sometimes be quite stressful. Here’s where aromatherapy steps in, it may help alleviate stress and promote relaxation for improved sleep.

Aromatherapy functions through the inhalation of essential oils; upon doing so, it communicates with the hypothalamus and limbic system within the brain. This network influences emotions and memories. Therefore, the brain releases hormones such as serotonin, endorphins, and dopamine, chemical messengers that assist in regulating mood, sleep patterns, and digestive health. The secretion of these hormones is effective in reducing anxiety while fostering relaxation and supporting sleep. Research has shown evidence confirming aromatherapy's benefits for reducing stress.

Various essential oils are available to support this practice; among them, lavender is noted for its efficacy in enhancing sleep quality and relaxation. One study found lemon oil to be most beneficial for mitigating stress levels.

Aromatherapy can be utilized either topically or via inhalation methods. Given their concentrated nature, essential oils should always be diluted before topical use—these applications could involve oils or lotions applied directly to the skin or added to bathwater. Inhalation may occur through steam inhalers or direct sniffing from a cotton ball or bottle.

It’s important to exercise caution when using essential oils due to potential allergic responses; some oils might also pose fire hazards so they should be stored correctly.  Caution is also needed around small animals and essential oil diffusers.

Essential oils can serve as an additional tool within your self-care toolkit during this hectic season. Whether you opt for a comforting scent that is already around you, or lean towards soothing lavender or lemon, I hope these suggestions contribute to making your holiday experience a little less stressful.

You can read more about common essential oils and their uses here: https://naha.org/explore-aromatherapy/about-aromatherapy/most-commonly-used-essential-oils/

References

Cho, M. Y., Min, E. S., Hur, M. H., & Lee, M. S. (2013). Effects of aromatherapy on the anxiety, vital signs, and sleep quality of percutaneous coronary intervention patients in intensive care units. Evidence-based complementary and alternative medicine : eCAM, 2013, 381381. https://doi.org/10.1155/2013/381381

Exploring aromatherapy: Naha. National Association for Holistic Aromatherapy. (2024). https://naha.org/explore-aromatherapy/about-aromatherapy/

Farrar, A. J., & Farrar, F. C. (2020). Clinical aromatherapy. Nursing Clinics of North America, 55(4), 489–504. https://doi.org/10.1016/j.cnur.2020.06.015

Tan, L., Liao, F., Long, L., Ma, X., Peng, Y., Lu, J., Qu, H., & Fu, C. (2023). Essential oils for treating anxiety: A systematic review of randomized controlled trials and network meta-analysis. Frontiers in Public Health, 11. https://doi.org/10.3389/fpubh.2023.1144404

Vora, L. K., Gholap, A. D., Hatvate, N. T., Naren, P., Khan, S., Chavda, V. P., Balar, P. C., Gandhi, J., Khatri

D. K. (2024). Essential oils for clinical aromatherapy: A comprehensive review. Journal of Ethnopharmacology, 330, 118180. https://doi.org/10.1016/j.jep.2024.118180