Welcome, [name] to another day of our quest for better sleep, where we continue to uncover the hidden treasures of relaxation techniques. Today, we delve into what the nose is famous for: smelling. Different scents are connected with different physical and emotional responses. Scents can be used both to alert and awaken us, and to relax and calm us. Here are some scent and application ideas.
Evening/Bedtime for Relaxation and Calming:
Lavender: Known for its calming properties, lavender can help ease anxiety and prepare your mind for sleep. Use lavender essential oil in a diffuser or place sachets of dried lavender in your child's pillowcase.
Chamomile: Chamomile has a soothing scent that can promote relaxation. Brew a cup of chamomile tea before bedtime or use chamomile essential oil in a diffuser.
Cedarwood: This woody scent can induce a sense of tranquility. Use cedarwood essential oil in a diffuser or add a few drops to a cotton ball and place it near your child's bed.
Morning/Wake Up for Alertness and Energy:
Citrus: Scents like lemon, orange, and grapefruit are invigorating and can help wake up the senses. Use citrus essential oils in a diffuser or have a bowl of fresh citrus fruits in the morning.
Peppermint: Peppermint has an energizing aroma that can help increase alertness. Diffuse peppermint essential oil or place a few drops on a tissue and have your child take a whiff in the morning.
Eucalyptus: The fresh, clean scent of eucalyptus can help clear the mind and promote wakefulness. Use eucalyptus essential oil in a diffuser or place a few drops on a cotton ball near your child's morning routine area.
Below is a loooong list of ways to incorporate scent into your home but before you scan the list, please note: Some autistics are VERY sensitive to scents. It could be the specific scent, the strength of it, whether it’s a natural or synthetic or an emotional association with it. Be scent-sible about it. 😂
Another idea, perhaps there are too many scents in your home now and removing some from your home or car would reduce stress for your child.Remember, those who are very sensitive and can be negatively impacted smell things we don’t notice. Do your best to make your home scent-free and then decide whether to intentionally add scent (cleaning products are often the culprit for ‘scents we have become accustomed to’).
Regardless, here are some options to introduce scents to calm or alert (I have to say, many of these would be overwhelming for me. Do what works best for your family).
If you would like to add a scent to your home or a room, below are some options.
Essential Oil Diffusers: Use diffusers to disperse the aroma of essential oils throughout your home.
Scented Candles: Scented candles can add both fragrance and ambiance to any room.
Incense Sticks: Burning incense sticks releases a pleasant fragrance into the air.
Potpourri: Display bowls of potpourri, dried flowers, and herbs to naturally scent a space.
Scented Sachets: Place scented sachets in drawers, closets, or under pillows to add a subtle scent.
Aromatherapy Jewelry: Wear jewelry with essential oil diffusing capabilities.
Room Sprays: Use room sprays to quickly refresh a room's scent.
Scented Linens: Wash bed linens and towels with scented detergents or fabric softeners.
Scented Lotions: Apply scented lotions or body creams to enjoy fragrance throughout the day.
Scented Soaps: Use scented soaps for handwashing or in the shower.
Perfumes and Colognes: Apply your favorite fragrance as a personal scent.
Scented Oils: Apply scented oils to pulse points for a lasting aroma.
Scented Bath Bombs: Enjoy a scented bath with bath bombs or bath salts.
Scented Hair Products: Use scented shampoos, conditioners, and hair sprays.
Herbal Teas: Enjoy herbal teas with naturally aromatic ingredients like chamomile or mint.
Fresh Flowers: Place fresh flowers in vases to bring natural scents indoors.
Scented Cleaning Products: Use scented cleaning products for a pleasant cleaning experience.
Aromatherapy Inhalers: Portable inhalers filled with essential oils for on-the-go use.
Scented Pillows: Place scented pillows or pillow sprays on your bed.
Scented Playdough or Clay: Create scented crafts with scented playdough or clay.
Scented Toys: Some toys are designed with built-in scents for sensory play.
Scented Notebooks or Stationery: Enjoy scented paper or stationery for writing.
Scented Ointments: Apply scented ointments for aromatherapy benefits.
Scented Carpets and Rugs: Consider scented carpets or rug pads for a pleasant underfoot experience.
Natural Scents: Open windows and doors to allow natural outdoor scents to enter your home.
Scented Jewelry Boxes: Keep your jewelry smelling fresh with scented jewelry boxes.
Scented Art Supplies: Create scented art with scented markers, crayons, or paints.
Scented Plush Toys: Some stuffed animals come with removable scent pouches.
Scented Garbage Bags: Use scented garbage bags to control odors in trash bins.
Scented Automobile Products: Use car air fresheners or scented diffusers for your vehicle.
Woah! That’s a comprehensive list! There are lots of places where we can unknowingly be adding scent and adding stress to our homes.
Tomorrow: Day 10: Eye Exercises for Sleep: A World of Possibilities