Can Incense Help You Sleep? What the Research Says

by Be Media Agency May 22, 2025

A good night’s sleep is essential for overall health and well-being, but many people struggle with sleep issues. While there are various remedies available, one option that has piqued the interest of many is incense. Incense has been used for centuries in different cultures for its aromatic properties, and it’s often believed to create a calming environment conducive to sleep. But can incense really help you sleep better? Let’s explore what the research says.

Understanding the Role of Aromatherapy in Sleep

Aromatherapy, the use of essential oils and scents to promote health, has been gaining popularity as a natural remedy for improving sleep quality. Several studies suggest that specific scents can have a relaxing effect on the body and mind, making it easier to unwind before bed. Lavender, for example, is one of the most studied scents in the realm of aromatherapy and is commonly found in sleep aids due to its calming properties.

The idea behind using incense to improve sleep is based on this concept of aromatherapy. When burned, incense releases fragrant compounds into the air, which can interact with the brain's limbic system—the part responsible for emotions and memory. This can help induce a feeling of relaxation and prepare the body for rest.

The Evidence Behind Incense and Sleep

While research on incense specifically is limited, studies on aromatherapy and its effects on sleep can offer some insights. One study published in the journal Evidence-Based Complementary and Alternative Medicine examined the effects of burning lavender incense before sleep. The results indicated that the scent of lavender had a positive impact on sleep quality, improving both the duration and depth of sleep for participants.

Another study conducted by the University of Southampton found that the scent of lavender essential oil (often used in incense) helped reduce the time it took for participants to fall asleep and increased the quality of their sleep. This suggests that the calming effects of specific scents, like lavender, could indeed be beneficial when used in incense form.

However, it’s important to note that incense contains a variety of ingredients, and not all types may have the same sleep-promoting effects. Some incense products include fragrances or chemicals that could potentially be irritating to the respiratory system or disrupt sleep. The quality of the incense and its ingredients should therefore be considered before use.

Potential Benefits of Using Incense for Sleep

Relaxation and Stress Reduction: Incense is often used in meditation and relaxation practices due to its soothing qualities. The gentle, aromatic smoke can create a peaceful environment that may help reduce stress and anxiety, making it easier to drift off to sleep.
Creating a Sleep-Inducing Atmosphere: The act of burning incense can be part of a relaxing bedtime ritual. This routine may signal to your brain that it’s time to wind down, helping to create an environment that encourages sleep.
Promoting Deep Sleep: Some scents, such as sandalwood and jasmine, are thought to promote deeper sleep by calming the nervous system and reducing feelings of restlessness.

Potential Drawbacks of Using Incense for Sleep

While incense can be helpful for some, it may not be suitable for everyone. For individuals with respiratory issues, asthma, or allergies, the smoke produced by incense can irritate the airways, leading to discomfort and potentially disrupting sleep. In these cases, alternative methods such as essential oil diffusers may be a better option.

Additionally, the presence of synthetic fragrances or chemicals in some incense products can potentially be harmful when inhaled over extended periods. Choosing high-quality, natural incense is key to minimizing potential risks.

Conclusion

Incense may offer a natural, calming solution for improving sleep, particularly when used as part of an aromatherapy routine. Research indicates that certain scents, like lavender, have a proven track record of promoting relaxation and better sleep quality. However, it's important to consider individual preferences and sensitivities when incorporating incense into your bedtime routine.

If you're looking to enhance your sleep environment with the power of scent, natural, high-quality incense may just be the sleep aid you need—but always make sure it’s safe and suitable for your health needs.