These are the smells to avoid in your bedroom for a great night’s sleep

From black out blinds to white noise, we do everything we can to create the perfect environment to sleep in.

But we better you’ve never thought about what your bedroom smells like.

It turns out that the scents you sniff as you attempt to drift off can have a big impact on the amount and quality of your sleep.

There are some smells that can make us feel more awake, while others are the equivalent of a lullaby.

Hannah Chapman, founder of Ava May Aromas, teamed up with Carlie Gasia, a a sleep science coach, to explain all.

Speaking to Metro.co.uk, the pair explained: ‘Some scents can make you more alert, like citrus and peppermint.

‘Peppermint has a crisp, refreshing aroma and its scent has been shown to enhance alertness and focus. This is because mint’s scents are believed to stimulate the hippocampus, the part of the brain that is responsible for memory and alertness.

‘Citrus also stimulates this part of the brain – with lemon, lime, orange, and grapefruit scents also thought to have an invigorating effect on your anxiety levels and overall state of mind.’

And the science backs this up. A 2008 study at the University of Cincinnati explored the impact of plant essential oils on cognition and mood. Researchers diffused peppermint in a room of test-takers and found it increased alertness. 

And a study by Wheeling Jesuit University involving drivers found the scent of peppermint or cinnamon kept those behind the wheel more alert.

Citrus scents, such as lemon and oranges, are known for their invigorating properties, perfect for helping you feel energised.

However, in the same way that some scents perk us up, others relax and calm us.

Jonny Webber, from PerfumeDirect.com, previously told Metro.co.uk: ‘Your sense of smell is very closely linked to the part of the brain, the limbic system, that is responsible for emotion and memory.’

‘As the limbic system connects to glands that release hormones, this can all influence our nervous system and stress levels. This means certain smells can have a soothing effect.

‘Scents, such as lavender, nutmeg and bergamot, have a relaxing effect.’

Hannah suggests using essential oils in your night time routine.

‘Adding certain scents to your sleep routine, whether it’s using essential oils topically or through an oil diffuser can be beneficial,’ she says.

‘It is first important to choose a scent that you find enjoyable and relaxing as this is a personal choice.

‘Integrating the same scent repeatedly can be beneficial because, after a while, your brain will associate a scent with sleep and relaxation.’

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