On average, we sleep a third of our lives. Yet, more than 1 in 3 people in Belgium and the Netherlands report experiencing acute sleep problems. Stress, an irregular lifestyle, and external stimuli like noise or light can all contribute to poor sleep.

Fortunately, there are simple ways to improve your sleep quality—and scent plays a surprisingly important role. We'll take you through the science behind scent and sleep. We'll also share some handy tips and tricks to improve your sleep.

The science behind how scent affects sleep

Scent appears to be an underrated tool in our quest for a good night's sleep. Using scent is an effective way to improve sleep quality. Scents like lavender, chamomile, and other warm scents like "fresh linen" have a comparable or even better effect on sleep than some sedatives and sleeping pills.

Lavender scent calms

Lavender, for example, possesses properties that stimulate the olfactory nerves in the nose. This, in turn, has a calming and relaxing effect on the brain. Jasmine scent acts on the hypothalamus: a part of the limbic system that regulates our circadian rhythm and stimulates the need for sleep.

Tip: you can easily respond to this by choosing detergent with a lavender scent.

Warm scents provide comfort

Warm scents like vanilla or fresh linen evoke associations with comfort and coziness. This creates a reassuring, safe, and relaxing feeling that promotes sleep.

Tip: Subtly give your sleepwear the scent of "fresh linen" with a natural fragrance booster . This fragrance booster is based on natural clay and has a biodegradable fragrance of fresh lily. This is not only innovative from an ecological perspective but also has a calming and soothing effect.

How Your Lifestyle Affects Your Sleep

While scent is a powerful factor, your daily lifestyle also plays a significant role in how well you sleep. Here are some factors and tips:

Coffee and caffeine

Caffeine is a stimulant that blocks adenosine, the chemical in your brain that creates sleep pressure. This makes you feel more alert, but it can also negatively impact your sleep quality. Research shows that caffeine can remain active in your body for up to six hours, meaning a cup of coffee in the late afternoon could disrupt your sleep.

A better alternative? After lunch, opt for decaffeinated tea like rooibos or herbal infusions that promote relaxation.

Stress and breathing:

When you experience stress, your body produces more cortisol, a hormone that makes you alert but can significantly disrupt your sleep. Chronic stress can even lead to less deep sleep, negatively impacting your energy levels and mood the next day.

Fortunately, breathing exercises are a scientifically proven method for reducing stress and putting your body in a calm state. A breathing tool intuitively helps you slow your breathing and lower your heart rate, which helps you relax before bed.

Even a deep sigh can quickly help you “reset” and calm down.

Exercise and sleep:

Exercise is one of the best ways to improve your sleep quality. Regular exercise helps your body regulate its natural sleep-wake rhythm, leading to deeper and more restorative sleep. However, the timing of your workout plays a crucial role.

A brisk walk or yoga session in the morning can boost your energy levels and strengthen your body clock. However, strenuous workouts like strength training or intense cardio right before bed can increase your adrenaline, making it harder to fall asleep. Ideally, exercise at least 2-3 hours before bedtime so your body has enough time to recover and calm down.

General tips for better sleep

A good night's sleep starts with the right foundation. Sometimes it's the little details that make the biggest difference. Here are some top tips for optimizing your sleep environment.

Breathable bedding

High-quality bedding does more than just look good. Materials that are breathable and temperature-regulating ensure you stay comfortable, whether it's a warm summer evening or a cold winter night. Choose soft sheets that help regulate your body temperature, so you can sleep soundly night after night.

Tip: Choose cotton or linen as natural materials for a luxurious and breathable sleeping experience.

Choose a good mattress that fits your size

A comfortable mattress that supports your body well is essential for healthy sleep. Research shows that a mattress tailored to your sleep needs can reduce back pain and significantly improve your sleep quality. Choose a mattress that supports your sleeping position and is made of materials that offer the right balance between firmness and comfort.

Tip: Visit a specialist for personal advice and to find a mattress that suits you perfectly.

The effect of a weighted blanket and eye masks

Weighted blankets and eye masks aren't just trendy; they have a proven calming effect on the nervous system. This is due to deep pressure stimulation, a technique that helps your body relax and promotes a sense of security.

Ergonomic pillow

A good pillow not only supports your head but also ensures your neck and spine remain in the correct position. This prevents tension and helps you sleep more comfortably and longer. It's best to choose a pillow designed to optimally support your neck, regardless of your preferred sleeping position.

Tip: Test your pillow regularly. A pillow that's no longer springy can disrupt your sleep without you noticing.

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