The jasmine plant has a long history of use in traditional medicine and perfumery. This botanical ingredient is frequently prepared as an aromatic tea or concentrated into an essential oil for use in aromatherapy. Many people turn to jasmine hoping its sweet, floral scent may help relieve feelings of stress and encourage better sleep quality. Inhaling its fragrance is commonly claimed to promote a state of calm, setting the stage for a restful night.
Research on Jasmine’s Calming Effects
Scientific investigations have explored the effects of jasmine scent on the human nervous system. Inhaling the aroma has been associated with physiological changes that indicate a shift toward a calmer state. One study showed that breathing jasmine essential oil inhibited central nervous system activity, demonstrated by decreases in respiration rate and skin conductance.
Exposure to the jasmine aroma has also been linked to reduced anxiety levels, which is a common barrier to falling asleep. The scent of jasmine tea at low concentrations was found to have a sedative effect on both mood states and autonomic nerve activity in human subjects. However, some research has presented contrasting findings, suggesting that jasmine oil might increase alertness and autonomic arousal, including elevated breathing rate and blood pressure. The evidence for its anxiety-reducing and sleep-promoting effects remains compelling in many contexts.
The Biological Mechanism of Scent
The calming properties of jasmine are thought to be mediated by the interaction of its volatile compounds with the brain’s chemical pathways. When the aromatic molecules are inhaled, they travel directly to the olfactory bulb, which connects intimately to the limbic system, the area of the brain responsible for emotion and memory. The specific chemical constituents, such as linalool and phytol, are believed to be the primary agents of this effect.
These compounds are proposed to interact with the gamma-aminobutyric acid (GABA) system. By enhancing the activity of GABA-A receptors, the jasmine fragrance can help reduce the excitability of nerve cells. This mechanism is similar to how certain prescription sedatives and anti-anxiety medications function, leading to a calming and sleep-inducing effect without the side effects associated with pharmacological interventions.
Methods for Using Jasmine Oil and Tea
Jasmine can be incorporated into a nightly routine through aromatherapy with essential oil or by drinking jasmine tea. For aromatherapy, jasmine essential oil can be diffused into the bedroom air for about 15 to 30 minutes before bedtime. A few drops of the oil can also be diluted in a carrier oil, such as sweet almond or coconut oil, for topical application during a massage.
When preparing jasmine tea, it is recommended to use water heated between 160°F and 180°F (71°C to 82°C). Loose leaf tea should be steeped for two to three minutes; steeping for too long can result in a bitter taste. Consuming the warm, fragrant tea about an hour before sleep allows time for the body to process the liquid and begin to relax.
Safety and Usage Precautions
When using jasmine essential oil, purchase a pure and high-quality product. Essential oil must always be diluted with a carrier oil before being applied directly to the skin. Ingesting essential oils is not recommended. Individuals who are pregnant should avoid using jasmine oil, particularly during the first trimester, as some sources suggest it may stimulate uterine activity. Consult a healthcare provider before introducing aromatherapy if you have pre-existing health conditions or are currently taking sedative medications.