The Effects of Sleep-Inducing Aromas ~Aromatherapist's Recommended Aromas for a Good Night's Sleep~

We welcomed Ms. Hitomi Harada, an aromatherapist and spiritual life coordinator, who spoke about the sleep-inducing effects of aromatherapy and recommended essential oils for a good night's sleep.

1. The Relaxation Effects of Aromatherapy - Traditional Uses and Typical Actions of Aromas

In Japan, since ancient times, people seem to have enjoyed the medicinal and relaxing effects of various Japanese herbs by using them in pillows, such as "shobu makura" (sweet flag pillows) and "fujibakama makura" (boneset pillows).

This history dates back to the Muromachi and Heian periods.

Also, "kiku makura" (chrysanthemum pillows), made by drying chrysanthemum petals and wrapping them in cloth, had an elegant scent and sleep-inducing effects, even appearing in famous haiku by Sugita Hisajo, a renowned female haiku poet of the early Showa period.

Chrysanthemums are effective in balancing the autonomic nervous system to relieve insomnia, healing headaches and eye strain, and reducing fever and inflammation.

For this reason, chrysanthemum pillows seem to have been regarded as auspicious items that ward off evil and promote longevity.

It was also said that the beautiful, elegant scent of chrysanthemums made one's beloved appear in dreams.

The custom of coexisting with the "blessings and mysteries of plants," a gift of love from nature for our happiness and health, has been passed down from our ancient ancestors as wisdom for living healthily on Earth, changing its form with the times.

2. Recommended Aromas for Sleep - Lavender and Others

While handmade pillows like chrysanthemum pillows and herbal pillows can be time-consuming for us in modern times, we can easily incorporate aromatherapy into our lives by using essential oils, which are concentrated essences of fragrant, medicinal plants.

For example, representative essential oils from the Asteraceae family include "Roman Chamomile" with its sweet, apple-like scent, and "Helichrysum" with its bitter, honey-like aroma.

Both calm nerves and inflammation caused by stress and tension, and promote digestive and circulatory functions, leading to detoxification and restful sleep.

They relax the mind and body, and bring a gentle, peaceful feeling.

Also, the quintessential essential oil that stimulates the parasympathetic nervous system for relaxation and balances the autonomic nervous system is "Lavender."

"Bergamot," which has a refreshing citrus scent but also a green note containing the same components as linalyl acetate and linalool found in lavender, is also effective.

You can diffuse 1-5 drops of these essential oils before bed, or put 1-2 drops on a tissue or handkerchief and place it by your pillow as you sleep.

3. "Self-Care Time" for Mind and Body - Effective Ways to Spend Time Before Bed

Due to the impact of COVID-19, in these turbulent times of societal chaos, the number of people with elevated levels of the stress hormone "cortisol" in their blood has significantly increased.

High cortisol levels can lead to increased irritability and anxiety, making it difficult to fall asleep.

Take some "self-care time" for deliberate relaxation.

Before bed, avoid stimulating blue light from smartphones and TVs. Instead, listening to relaxing music, enjoying aromatherapy, and practicing meditation, yoga, or stretching are effective.

4. How to Enjoy an Aroma Bath - Recommended Sleep Blend Recipe

How about relaxing in a slightly warm aroma bath by mixing 3 to 5 drops of your favorite essential oil into 20g of natural salt?

[Sleep Blend]

This sweet, woody sleep blend soothes the stress and tension of the day, bringing a sense of euphoria.

It promotes oxygen supply to the brain and cells, encourages cellular metabolism and detoxification, and leads to a refreshing awakening the next morning.

At the end of the day, enveloped in a veil of sweet scent, try letting go of all worries and fatigue, and surrendering everything to heaven and the universe.

May every day be a wonderful "new beginning" with a refreshing awakening the next morning.

Recommended Music

Aroma therapy for listening.

Works recommended by Aromatherapist Hitomi Harada.

Human emotions are influenced by the five senses. A pleasant "scent" brings peace. A pleasant "music" does the same.

Please listen to it when you want to calm your mind in daily life, such as during tea time or before bed.

"Healing Aroma ~ Pleasant Awakening in the Morning"

▶https://relaxworld.jp/products/sccd-1613

"Healing Aroma ~ Comfortable and Relaxing Sleep"

▶https://relaxworld.jp/products/sccd-1615

[List of music supervised by Hitomi Harada]

Hitomi Harada

Aromatherapist

Spiritual Life Coordinator

Through overcoming experiences such as bulimia and mystical experiences since childhood, she awakened to the world of healing.

She worked as an esthetician and aromatherapist at a salon in Aoyama, and even before becoming independent, she was involved in launching several small healing salons and founding a venture company that supports female entrepreneurs.

In 2003, she became independent as a spiritual counselor, utilizing her strong spiritual talents (clairvoyance, channeling, and healing abilities), and founded Soin Soin. She operates several healing salons and schools in Tokyo, Kobe, and Fukuoka.

In 2007, she established the "Aroma Enlightenment® System," the world's first systematized spiritual aromatherapy. She is a leading authority in spiritual aromatherapy. To date, over 20,000 people have attended Hitomi Harada's various lectures and workshops. With the slogan "The new era of therapy is from healing to awakening," her work has been widely acclaimed nationwide by everyone from healing beginners to professionals.

Her books on Aroma Enlightenment include "The Magic of Aroma Healing ~ The Vibrations of Scent Instantly Lead You to a Mini-Awakening" (Hikaruland) and "Natural Ascension with Scent ~ Fragrant Secret Treasures that Awaken You" (Sogo Horei Publishing).

She also serves as an instructor at corporate seminars both domestically and internationally, and is active in numerous supervised books, healing CDs, and various media appearances. She offers various perspectives on how to live a life that connects with one's true self and potential, joyfully manifesting ideal realities with ease, and embracing an awakened lifestyle.