I don't know about you, but where I live in the UK, we're currently enduring the third over 30°C heatwave of the year, and by this stage, I've tried pretty much every solution available to stay cool at home, especially at night.
Personally, I think there's nothing worse than tossing and turning at night, unable to sleep in the heat, and I'm a hot sleeper at the best of times, so this weather is definitely *way* out of my comfort zone.
However, although I've employed every practical trick in the book when it comes to how to keep a bedroom cool, I have to admit, there is one angle of a cooler sleep I hadn't considered.
What is it? Fragrance. And yes, I know, an essential oil isn't exactly going to offer the same chill factor as investing in one of the best portable air conditioners. However, hear me out.
According to fragrance experts, there is power in the psychological *feeling* of being cooler, as well as in the ability of particular plant-based essential oils to help calm our nervous system, ease heatwave-induced anxiety, and help us to drop off to sleep more easily.
'Essential oils and absolutes have long been used for wellbeing benefits,' explains Lee Howes, head of fragrance at bath and bodycare brand Lush, 'and in this increasingly warm weather that we’re experiencing, some respite could also be found in key materials.'
If you too are thoroughly fed up of the heat, these are the plant allies you need on your radar, as well as how to best use each active ingredient to keep your cool as the mercury soars.
The scent formula for a cooler sleep
Firstly, when you begin your night-time wind-down, if possible, start with a lukewarm shower. And that's lukewarm, *not* cold. 'While it might seem obvious to take a cold shower to cool down before bed, it’s surprisingly not the most effective option,' explains Dreams sleep expert, Sammy Margo.
'A lukewarm shower helps lower your core body temperature gradually when you step out of it,' says Sammy, 'triggering your body’s natural cooling process and promoting relaxation, which in turn may make it easier to fall asleep comfortably.'
Whilst you're showering, layer in the first of our expert-approved cooling fragrances via a shower gel or body wash. Namely, peppermint, eucalyptus, or tea tree.
'The menthol in peppermint activates the skin's cold-sensing receptors,' explains Claire Robertson, product quality manager at bath, body and home fragrance makers ARRAN Sense of Scotland. 'This creates an instantly refreshing sensation. Meanwhile, eucalyptus adds a light, tingling freshness.'
'The menthol and eucalyptol content found respectively in peppermint and eucalyptus have long been associated with cooling effects on both the skin and the mind,' agrees Lee.
'It’s thought that they’re able to activate certain receptors in our skin that, while not actually making our body temperature drop, give our brains the feeling of being cooler.'
And the tea tree extract? 'Tea tree also contains a constituent that has a menthol-like effect,' say formulations manager Fran and herbal advisor Nicola at Neal's Yard. 'That means that, like peppermint, 'it gives a mild cooling sensation when applied to the skin.'
As one recent reviewer says of this mint and eucalyptus body wash, it offers a 'great fresh but subtle fragrance... gives a clean and fresh sensation. Great for the summer months.'
Made from freshly-picked English peppermint, the peppermint essential oil in this shower gel offers natural menthol which gives a welcome cooling sensation on the skin.
I've been using Dr Organic Tea Tree Body Wash throughout the heatwave, and its refreshing tingle has definitely helped my skin to feel cooler than it really is.
No shower? No problem. 'A lukewarm bath can help too,' says Claire, 'water pulls heat away from the skin much faster than air does, so it does the real physical work of lowering your body temperature.'
However, similar to the shower, 'just avoid very cold water,' advises Claire. 'This can actually cause the body to trap heat rather than release it.'
Once your body is slightly cooler, it's then about keeping the mind calm too, and our experts say that there's no better destressor than lavender.
'Lavender is known to help calm the nervous system and lower stress hormones, easing you gently towards sleep,' says Claire.
'Lavender has long been utilised in aromatherapy to promote relaxation,' agrees Lee. 'The essential oil has a high linalool content, and there’s research to suggest inhaling the aroma of linalool has a positive impact on the receptors in our brains that facilitate a more peaceful and rested state. In turn, this creates the right framework to encourage an easier passage to sleep.'
Personally, I know that right now a lot of my discomfort in the heat comes from the anxiety of thinking 'when will it end?', so plant allies that can help me to maintain my equilibrium and stay grounded are very much welcome.
And you might also want to consider chamomile. Either via a fragrance in a candle or body lotion, or via a chamomile tea. 'Chamomile tea works as a mild sedative,' explain Fran and Nichola, 'soothing the nervous system and easing tension. It's considered a cooling herb due to its ability to soothe, promoting perspiration to release internal heat.'
Naturally calming for body and mind, the relaxing properties of lavender oil make it a popular choice for use in the bedroom. Add a few drops to a diffuser before you go to bed and let the linalool soothe any hot weather anxiety.
'It calms me right down and puts me at ease,' says one reviewer of Lush's Sleepy Body Lotion, which includes nervous-system-relaxing lavender, as well as oat, tonka, and cocoa.
This candle contains lavender and chamomile essential oils, both of which ease the mind and bring balance, serenity, and emotional calm; something we could all do with more of in the high tension of a heatwave.
Now obviously, this doesn't mean you shouldn't also take all the practical steps possible to aid a cooler night's sleep.
I've been getting up early to make sure the windows on both sides of my house are open from 5 am to 8 am to create a cross-breeze when it's coolest outside; my blackout blinds are drawn all day to keep out the sun; and I have one of the best fans on the market switched on to create a breeze at night.
I also have one of the best cooling mattress toppers on my bed, and I'm sleeping under a super lightweight dohar instead of my usual duvet, as well as camping out downstairs in my living room during the worst of the heat.
However, I'll still take all the help I can get to make these hot nights a little more bearable.
As Claire says, 'with more warm nights forecast in the weeks ahead, small changes to an evening routine can make a real difference to how well we sleep in the heat.'
So, thank you, plants, I'll happily make the most of every cooling sensation and relaxation-aiding property you're willing to share right now.
