How to Sleep Well Even with a Cold: Evening Aromatherapy to Help Ease Breathing

The combination of illness and sleeplessness is one of the worst. As soon as you lie down, pressure in your sinuses may increase, breathing can become more difficult, and instead of switching off, your brain goes into alert mode. The result is restless, shallow sleep that leaves you feeling even more exhausted in the morning than you did when you went to bed. However, finding relief does not necessarily mean turning to medication alone – sometimes, a comforting evening routine inspired by nature can help.

During the day, we often reach for strong eucalyptus or mint aromas to help us feel refreshed and revitalised. In the evening, however, a different approach may be more suitable. Strong, penetrating scents can feel overwhelming and may interfere with relaxation. The key to a more restful night when you have a cold is finding the right balance: combining a soothing botanical aroma with gentle essential oils that create a refreshing sense of easier breathing.

The Perfect Night-time Duo: Lavender and Gentle Conifer Oils

These two groups of essential oils can complement each other in an evening aromatherapy routine, helping you create a calming atmosphere while enjoying fresh, forest-inspired aromas.

• Lavender (the queen of sleep): Lavender is one of the best-known plants used in aromatherapy for relaxation. Its sweet, herbal scent can help create a peaceful atmosphere and prepare you for rest. Even when illness leaves you feeling feverish or restless, lavender may make your evening routine feel more soothing.

• Gentle conifers (pine, spruce or fir): Imagine taking a deep breath in a cool, fresh forest. That is the kind of atmosphere conifer essential oils can evoke. They contain aromatic compounds, including alpha-pinene, and their fresh, woody scents are especially popular during the colder months. Compared with the sharp aroma of mint, their forest-like fragrance may feel gentler and help create a sense of calm, making them a pleasant choice for evening aromatherapy.

3 Steps to an Evening Ritual for Better Sleep

If you or your children are troubled by a nighttime cough or a blocked nose, try incorporating these simple steps into your evening routine.

1. The comfort of a warm shower: Enjoy a warm shower before bed. For a pleasant aromatic experience, use a shower product specifically designed for aromatherapy, following the manufacturer's instructions. Do not apply essential oils directly to the shower floor or into the water stream unless the product is specifically designed for that purpose. A warm shower can help you relax and feel more comfortable.

2. Humidifying the air and using a diffuser: Dry air can irritate the nasal passages. If your bedroom air is dry, maintaining a comfortable humidity level may help. Use a diffuser with lavender and a gentle conifer blend only according to the manufacturer's instructions, and ventilate the room regularly. Essential oils should not be relied upon to disinfect indoor air.

3. A bedside aromatic companion: If you wake during the night with a blocked nose, you could place a tissue containing a small amount of a suitable aromatic product beside your bed, rather than directly against your nose. Stop using the product if it causes irritation or makes your breathing feel worse.

A cold and a blocked nose do not necessarily have to mean sleepless nights. A thoughtfully chosen evening routine can help create a comfortable environment for rest. The soothing scent of lavender combined with fresh, forest-inspired aromas can bring to mind a peaceful walk through the woods at dusk.