Expert reveals smelly bedtime hack that will ‘transform’ your sleep

3 min read

Sleep is crucial to our health and wellbeing. According to the NHS, the average adult needs between seven and nine hours a night to function properly.

But this can be easier said than done with around one in three of us struggling with sleep problems at least once in our lives.

Therefore, many of us turn to a variety of sleep aids to help us get some much-needed shut eye.

One expert has revealed a simple but unusual trick you might not have tried yet.

According to Petar Peric, a fragrance expert from Chez Pierre, wearing perfume to bed could help improve your sleep.

Speaking to, he explained: “Smells play an important role in the physiological effects of mood and stress.

“Using your favourite fragrance, you can evoke feelings of happiness and relaxation which can improve our sleep quality.

“We use fragrances all the time to boost our mood during the day, so adding smells to your bedtime routine is worth trying if you are having difficulty sleeping.”

Fragrances to avoid

While perfumes may make you feel happy which can help with falling asleep, there are certain smells that you should avoid, according to Petar.

He said: “Everyone is different so finding the perfume that relaxes you may take some practice, but in general I would advise that you don’t use perfumes that revitalise you just before bed.

“Avoid any perfumes that contain a citrus, peppermint or lemongrass base as these are energising smells that can wake you up, these smells are better kept for the morning.”

Fragrances that can relax you

The ancient Greeks used smells to cure insomnia and lavender in particular has been used to improve sleep quality and increase the time spent in deep sleep.

If you don’t have a perfume with lavender notes, there are other scents you can use to relax.

Petar said: “Sandalwood, bergamot, chamomile and vanilla are scents that can be used to help aid relaxation and sleep.

“Vanilla, for instance, is a comforting scent that can calm the mind and body which can promote relaxation and reduce stress levels.

“Sandalwood is a scent that promotes a sense of inner peace, bergamot can relieve anxiety, while chamomile is widely regarded as a sleep inducer.”

He advised: “If you are having trouble sleeping you should test which scent works best for you.

“Once you have found one that relaxes you, apply it to your pulse points around five minutes before bedtime.

“Don’t spray your perfume on your pillows as some influencers recommend as this could cause eye irritation, keeping you up all night.”

He added: “Designer perfumes can be expensive because they are made to last, with most people falling asleep in 20 minutes or less, you only need the smell to stick around for that time, which means you can use cheaper perfumes to save some money while getting a good night’s sleep.”

To improve your sleep the NHS recommends:

  • Going to bed and wake up at the same time every day
  • Relaxing at least one hour before bed, for example, take a bath or read a book
  • Making sure your bedroom is dark and quiet – use curtains, blinds, an eye mask or ear plugs if needed
  • Exercising regularly during the day
  • Making sure your mattress, pillows and covers are comfortable.

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