The Sleep Apothecary Infographic

Almost 1 in 3 people have trouble sleeping on a regular basis, and anyone who has experienced insomnia will know just how debilitating it can be.

Studies have found essential oils to have relaxing properties, whilst certain plants reduce toxins in the air. Our infographic covers all you need to know about their use, benefits, and how these can form part of a healthy bedtime routine.

The Sleep Apothecary Your guide to a good night’s sleep Struggling to get to sleep or stay asleep? Whether you’re waking in the night or tossing and turning for hours before you drift off, it can be tough to know how to fix your sleep cycle. That’s why we’ve created a handy guide to give you the tools you need to encourage a better night’s sleep – from calming essential oils to sleep-inducing plants! Essentail oils How they work Essential oils are plant extracts with aromas that can help you to relax. Their scent molecules travel from your nose directly to the brain and impact the amygdala, the emotional centre of the brain. You can use essential oils in lots of different ways, such as diffusing them in the air or applying them to your skin. Essential Oils Lavender The sleep staple Known for its relaxing, sleep-inducing properties, lavender has been shown to decrease heart rate and blood pressure. Ylang-Ylang Reduce stress A sweet and floral scent that helps relieve stress and promote relaxation. Chamomile Relax and de-stress This well-known sleep aid helps promote feelings of relaxation and calm. Valerian Relaxing properties Often used to reduce anxiety and improve sleep quality. Frankincense Peaceful nights A warm and woody scent that helps ease stress and anxiety. Cedarwood Earthy and grounding Known for its sedative effects, it can promote relaxation and reduce stress. Using essential oils Massage Apply a few drops of essential oil mixed with a carrier oil to your skin. You can use it for a relaxing massage before bed. Inhalation Add essential oils to a diffuser or vaporiser to fill your bedroom with sleep-inducing scents. Bedroom plants Surrounding your room with greenery can help purify the air, and some plants have sleep-inducing properties too. Certain plants produce oxygen at night or have calming scents that help you relax and improve sleep quality. Here is the full content from the second image you provided: THE SLEEP APOTHECARY Your guide to a good night’s sleep Struggling to get to sleep or stay asleep? Whether you’re waking in the night or tossing and turning for hours before you drift off, it can be tough to know how to fix your sleep cycle. That’s why we’ve created a handy guide to give you the tools you need to encourage a better night’s sleep – from calming essential oils to sleep-inducing plants! ESSENTIAL OILS: HOW THEY WORK Essential oils are plant extracts with aromas that can help you to relax. Their scent molecules travel from your nose directly to the brain and impact the amygdala, the emotional centre of the brain. You can use essential oils in lots of different ways, such as diffusing them in the air or applying them to your skin. Essential Oils Lavender The sleep staple Known for its relaxing, sleep-inducing properties, lavender has been shown to decrease heart rate and blood pressure. Ylang-Ylang Reduce stress A sweet and floral scent that helps relieve stress and promote relaxation. Chamomile Relax and de-stress This well-known sleep aid helps promote feelings of relaxation and calm. Valerian Relaxing properties Often used to reduce anxiety and improve sleep quality. Frankincense Peaceful nights A warm and woody scent that helps ease stress and anxiety. Cedarwood Earthy and grounding Known for its sedative effects, it can promote relaxation and reduce stress. USING ESSENTIAL OILS Massage Apply a few drops of essential oil mixed with a carrier oil to your skin. You can use it for a relaxing massage before bed. Inhalation Add essential oils to a diffuser or vaporiser to fill your bedroom with sleep-inducing scents. BEDROOM PLANTS Surrounding your room with greenery can help purify the air, and some plants have sleep-inducing properties too. Certain plants produce oxygen at night or have calming scents that help you relax and improve sleep quality. Bedroom Plants Jasmine Soothing and peaceful Jasmine’s calming scent helps you sleep better and increases daytime alertness. Aloe Vera Air-purifying Aloe Vera is known to produce oxygen at night, which can help you to breathe easier while you sleep. Spider Plant Air-purifying A popular house plant, the spider plant is great at removing harmful toxins from the air. Peace Lily Increase humidity This low-maintenance plant improves air quality by increasing humidity, which can help ease dry noses and throats. Golden Pothos Cleans the air Golden pothos is known for its excellent air-purifying abilities, helping to remove toxins from your bedroom air. Snake Plant Air-purifying This resilient plant releases oxygen at night and helps filter harmful chemicals like formaldehyde. God sleep essentials Here is the full content from the second image you provided: THE SLEEP APOTHECARY Your guide to a good night’s sleep Struggling to get to sleep or stay asleep? Whether you’re waking in the night or tossing and turning for hours before you drift off, it can be tough to know how to fix your sleep cycle. That’s why we’ve created a handy guide to give you the tools you need to encourage a better night’s sleep – from calming essential oils to sleep-inducing plants! ESSENTIAL OILS: HOW THEY WORK Essential oils are plant extracts with aromas that can help you to relax. Their scent molecules travel from your nose directly to the brain and impact the amygdala, the emotional centre of the brain. You can use essential oils in lots of different ways, such as diffusing them in the air or applying them to your skin. Essential Oils Lavender The sleep staple Known for its relaxing, sleep-inducing properties, lavender has been shown to decrease heart rate and blood pressure. Ylang-Ylang Reduce stress A sweet and floral scent that helps relieve stress and promote relaxation. Chamomile Relax and de-stress This well-known sleep aid helps promote feelings of relaxation and calm. Valerian Relaxing properties Often used to reduce anxiety and improve sleep quality. Frankincense Peaceful nights A warm and woody scent that helps ease stress and anxiety. Cedarwood Earthy and grounding Known for its sedative effects, it can promote relaxation and reduce stress. USING ESSENTIAL OILS Massage Apply a few drops of essential oil mixed with a carrier oil to your skin. You can use it for a relaxing massage before bed. Inhalation Add essential oils to a diffuser or vaporiser to fill your bedroom with sleep-inducing scents. BEDROOM PLANTS Surrounding your room with greenery can help purify the air, and some plants have sleep-inducing properties too. Certain plants produce oxygen at night or have calming scents that help you relax and improve sleep quality. Bedroom Plants Jasmine Soothing and peaceful Jasmine’s calming scent helps you sleep better and increases daytime alertness. Aloe Vera Air-purifying Aloe Vera is known to produce oxygen at night, which can help you to breathe easier while you sleep. Spider Plant Air-purifying A popular house plant, the spider plant is great at removing harmful toxins from the air. Peace Lily Increase humidity This low-maintenance plant improves air quality by increasing humidity, which can help ease dry noses and throats. Golden Pothos Cleans the air Golden pothos is known for its excellent air-purifying abilities, helping to remove toxins from your bedroom air. Snake Plant Air-purifying This resilient plant releases oxygen at night and helps filter harmful chemicals like formaldehyde. GOOD SLEEP ESSENTIALS To Do: Ensure the bedroom is dark. Reduce noise. Keep the room cool. Avoid caffeine and heavy meals late at night. Maintain a regular sleep schedule. Sources https://www.mattressonline.co.uk/advice/sleep-apothecary https://www.mattressonline.co.uk/

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