Some days just stink. Whether you mean that literally or metaphorically, turning to the soothing aromas of essential oils is a good choice. The intense fragrances of popular scents can help sweep away the feelings of frustration gathered throughout your day and replace them with a sense of serenity and calm. But before you started on a peaceful aromatic adventure, learn how to safely use essential oils.

Start harnessing the strength of calming scents by adopting the 10 tips for proper essential oil usage that follow.

1. Understanding Essential Oils is Key to Safe and Effective Usage

You may be able to recognize the bottle or smells of an essential oil. But it’s also important to learn what goes into making the potent liquid inside. The easy answer is: a whole lot of whatever plant is picked for its aroma.

The good parts about using so much plant material in the making of essential oils are the strength of scent and the variety and accumulation of important plant compounds. But this super-concentrated liquid has the potential for adverse effects when not used properly. Essential oils are strong substances, and must be used as directed.

2. Consider the Reason You’re Using Oils

You should investigate your impetus for turning to these relaxation tools. There are plenty of benefits to using essential oils—feeling relaxed, creating a calming environment, or helping with a sense of well-being.

You need to ask if you aim to create smells around you or target specific areas of the body for sensations of cooling, warming, or soothing.

3. Your Reason for Use Leads to the Right Oil and Best Method of Use

Once you understand your needs, you can choose the right method and oil for the results you’re looking for:

• If you’re seeking calm feelings, turn to scents like lavender, geranium, rose, ylang ylang, and vanilla.
• If you want to feel energized, good bets include: citrus, thyme, peppermint, and cinnamon.
• If you aim to change the smell of your environment, you’ll need to use a diffuser, dilute oil in a spray bottle for spritzing, or take a bath with a few drops of essential oils.
• If you want a specific sensation on your body, choose a topical application. But you need to take an extra step, which is conveniently described in the next essential oil tip.

4. Use the Proper Carrier Oil for Topical Applications

Using powerful essential oils in their pure form can cause irritation and more. For example, lavender—and other members of the mint family—can dry out skin after direct application. That’s why a carrier oil should be used for comfortable topical use.

A carrier oil is a neutral oil used to dilute the essential oils you use on your skin. And you want your carrier oil to be made of plants. Coconut, olive, and grapeseed are common carrier oils.

It also helps to test your mix of carrier and essential oil on a small patch of skin to see how your body reacts before applying on a large area.

5. Maximize Your Diffuser

A diffuser is one of the best ways to fill your immediate environment with the pleasant, relaxing smells of your favorite essential oils. A diffuser works by creating a fragrant mist that fills the room—and your nostrils. Different diffusers accomplish the task in a variety of ways, but the basics are the same across the board.

Proper cleaning and storage help keep your diffuser working properly. Clean after each use (unplug the machine first) and store dry. And, as always, follow the instructions for use that come with your diffuser.

You can use your diffuser to have fun with essential oil blends. You can buy pre-mixed blends or experiment with different recipes. A quick search of Google or Pinterest will supply a wealth of examples of oils blends. But you can also experiment with mixing special scent creations.

6. A Few Drops Will Do: Essential Oils and the Bath

You don’t need an exploding ball of foamy glitter to make your bath a soothing experience. A few drops of your favorite essential oils enhance bath time by providing soothing feelings of well-being. And, no matter the size of your tub, a couple drops are enough.

7. Sometimes a Whiff is Enough

Drawing a bath or setting up a diffuser takes time. If you need a quick aromatic reprieve, twist off the cap and inhale a few breaths of your favorite essential oil.

8. Safely Practice Uncommon Uses

This may sound familiar, but restraint is the key to safely and effectively using your essential oils. A few drops on your dryer balls will adequately freshen up your laundry. You can easily amp up your hand soap or lotion with a drop or two of essential oil. Spritz your bed with a spray bottle filled with water and a couple drops of lavender oil. Just keep it to a couple of drops to safely achieve scent serenity.

9. Use Essential Oils Safely During Pregnancy, Nursing, and on Children

Pregnancy is a time for extra care. That’s why you should talk to your doctor or medical professional about if, and how, essential oils can be used during pregnancy.

Also, make sure to keep essential oils out of reach of children. And use them carefully and properly diluted in a carrier oil for topical use on little ones. Checking in with your kid’s pediatrician is also good idea before using with children.

10. Remember What NOT to do When Using Essential Oils to Avoid Issues

There’s a right way to experience the power of essential oils. And there’s a wrong way. Here’s what NOT to do:

• Don’t use internally in any way. That means you should never inject oils. Also, don’t take essential oils by mouth (unless under the direction and supervision of your medical doctor).
• Don’t use outside of the instructions on the label—including applying more product or doing so more frequently than recommended.
• Don’t use without diluting in a carrier oil, diffuser, or spray bottle of water.
• Avoid exposing mucous membranes, eyes, or your groin area to essential oils. (This is especially true for peppermint oil.) If you do get some oil where it doesn’t belong, use a carrier oil, not water, to deal with the issue.
• Don’t add more than the recommended number of drops (typically one or two) for any method of use.
• Don’t continue using an essential oil that causes skin irritation.
• Don’t dilute an essential oil with water for a topical application. Water will aid absorption, which can make irritation worse. Use a proper carrier oil instead.
• Avoid direct exposure to the sun after a topical application of certain essential oils—especially citrus varieties. Lemon oil, for instance, can cause significant irritation when applied topically and later exposed to sunlight. Test with a small patch of skin to see the impact before you head outside for a longer amount of time. It’s always best to practice safe sun exposure—using umbrellas, long pants, long sleeves, and sunscreen.
• Don’t use essential oils without proper consultation with a medical or healthcare professional. This is especially true for those who have medical conditions or are taking prescription medications.

Sometime between 1 pm and 2 pm each day, students, stay-at-home parents, and corporate employees all fight the same battle: staving off mid-afternoon, post-lunch drowsiness. If you’ve ever experienced this, you know it can do a number on afternoon productivity. For most people, the solution is simple: load up on caffeine or an energy drink and power through. It gets the trick done, but is there a better way to cope with afternoon drowsiness?

As it turns out, there is! Recent studies suggest that instead of ignoring those heavy eyelids, you should succumb to them. Or, in other words, take a nap.

Some countries and cultures have an afternoon nap built into their daily schedule. But for most of us, napping is a rare treat—something to be enjoyed on the weekends or vacations. After all, the nine to five schedule doesn’t really leave time for a nap. As research continues to reveal the health benefits of napping, however, this might begin to change. (In fact some companies have already begun experimenting with company-sanctioned napping in the office!)

So whether you’re a nap enthusiast, skeptic, or simply curious, here’s why an afternoon nap might be just what you need.

The Science of Sleep

Sleep is one of life’s basic routines. It’s something everyone does (hopefully) every day. You’ve probably heard that the average adult needs somewhere between seven and nine hours of sleep each night—and that’s true. But why? What’s so crucial about sleep?

It’s a question scientists have researched for decades and they’re still uncovering new information each year. Here’s what is known: Many of the benefits of sleep have to do with the brain, more specifically, with memory and brain plasticity (also called neuroplasticity).

Plasticity refers to your brain’s ability to interpret and respond to stimuli. Basically, when you’re well-rested, your brain can interpret inputs faster. In practice, this might mean reacting to visual information more quickly or simply digesting written information the first time you read it. You know the sluggishness that often follows a poor night of sleep? That is, in part, the result of reduced brain plasticity.

The role sleep plays in memory consolidation is still being explored. Throughout the day, you store countless details, facts, and other information in your brain. It’s not until you sleep, however, that this information is solidified into long-term memories. For decades, researchers believed that memory consolidation occurred during rapid eye movement (or REM) sleep—the final of the four stages. New research suggests this might not be the case.

Because sleep plays such a big role in memory formation and retention, much of the research surrounding napping also deals with memory. But more on that in the next section!

Napping and Memory Retention

If memory consolidation only occurred during REM sleep, naps probably wouldn’t do much for your ability to remember. It takes about an hour and a half of sleep to reach the REM stage—that’s longer than most naps. And though scientists are still exploring the exact relationship between sleep and memory, one thing is clear: a quick nap can do wonders for your memory.

Does this mean taking a nap will help you remember the name of that one kid who sat next to you in first grade? No. But let’s look at the areas of memory napping can help.

Most people are familiar with the concepts of short-term and long-term memory, but that’s only one way to categorize your brain’s storage capacity. Human memory is actually divided into a number of other categories. Item memory, for instance, refers to your ability to recall individual items from a list. Associative memory, on the other hand, refers to your ability to remember things that are paired or linked. Examples include: This face goes with that name; that car is always parked in front of this house—stuff like that.

In studies focused on item memory, napping has no effect on participants’ recall. When individuals take a 90-minute nap, however, their associative memory has been shown to improve.

Napping can even increase your ability to learn and encode new information. In one study, participants were given an associative memory task in the morning and evaluated on their recall. After that morning session, half of the participants took an afternoon nap, half did not. When the participants regrouped in the evening, they were all given another associative memory task and evaluated on their recall. Those who hadn’t napped performed worse than they had that morning—that is, they remembered fewer pairings. Those who had napped—you guessed it—performed better than they did in the morning.

How to Nap Properly: How Long is Too Long?

Like most good things, napping requires moderation. Snooze for too long and you might miss out on some of the health benefits of napping—and negatively impact your nightly slumber.

A good nap should be refreshing, and, as it turns out, short. While there’s no agreed upon “ideal” nap length, most experts suggest keeping naps under an hour and a half—the length of time it takes to reach REM sleep. Some even suggest napping for just ten to twenty minutes. If you’ve ever taken a much needed afternoon nap only to wake up feeling groggy and, frankly, worse than you did before the nap, there’s a good chance you slept too long.

In addition to giving you that groggy feeling, long naps can throw off your sleep schedule, especially if you’re napping later in the afternoon. To get the most from your naps, try to catch those afternoon zzz’s before 3 pm. And always set an alarm. A 20-minute nap may not seem like much, but it might be just what you need to shake off afternoon drowsiness and boost productivity for the rest of the day.

Coffee Naps Aren’t an Oxymoron

Most people drink coffee to help them wake up or stay awake, so you might not think to drink coffee before you nap. Here’s the thing: it takes about 20 minutes for your body to feel the effects of caffeine. And that’s the perfect amount of time to catch a quick nap.

At least that’s the logic followed by proponents of the “coffee nap.” It might seem counterintuitive, but drinking a cup of joe and then immediately settling down for a quick nap can help you wake up feeling more refreshed than if you’d just napped or just had coffee.

The benefits of coffee naps are hard to quantify—after all, it’s hard to measure how “tired” or “refreshed” someone feels. It’s all subjective. That being said, studies have shown that consuming 200 milligrams (mg) of caffeine (about two cups of regular black coffee) and then napping for twenty minutes may help you feel more refreshed upon waking.

Taking Napping to the Extreme: Segmented Sleep

If you’re regularly napping for three or more hours, your sleep cycle might begin to shift from a monophasic sleep pattern—that is, one big chunk of sleep—to a biphasic or even polyphasic sleep pattern. And, depending on your schedule, this might not be such a bad thing.

A biphasic sleep pattern means you’re sleeping in two chunks or shifts, usually for about four hours each. Some scientists believe this is a more natural sleep cycle for humans, as it aligns with the sleep patterns of many other mammals.

With biphasic sleep, the idea is to go to bed when the sun goes down, sleep for four hours, wake up for a few hours of meditation, prayer, reading, etc., and then settle back down for four more hours of sleep. Some people swear by this approach, but unfortunately most of the world is built around monophasic sleep. So biphasic sleep is not the most practical schedule to follow.

Harness the Health Benefits of Napping

Traditional work schedules can make napping difficult, but as more people become aware of the scientific benefits of napping, sneaking some shut-eye on the job is becoming a more mainstream practice. And who knows, maybe this article was the push you needed to finally incorporate an afternoon nap into your daily schedule.

Even if it’s just a 20-minute catnap, an afternoon snooze could change your relationship to work and your daily grind! So why not give it a shot? The health benefits of napping are right there—all you have to do is fall asleep.