Best Pillow Sprays to Sleep Better

Q: Are pillow sprays safe?

Yes, pillow sprays are generally safe as long as they are used according to the instructions. It's also important to follow the recommended usage guidelines and read the ingredient list. Some individuals may have sensitivities or allergies to certain ingredients so check before using.

Key Takeaways

Inhale Calming Scents: Pillow sprays with essential oils can help improve sleep by creating a calming atmosphere through aromatherapy. Some scents have been studied and shown to reduce anxiety and promote relaxation.
What Essential Oils to Use: Various essential oils that can enhance sleep quality include chamomile oil, lavender oil, rose oil, geranium oil, lemon verbena oil, peppermint oil, ylang ylang oil, clary sage oil, cedarwood oil, vetiver oil, sweet marjoram oil, sandalwood oil, bergamot oil, valerian oil, and jasmine oil.
Try Different Approaches: Experiment with different methods to find what works best for you in creating a peaceful and sleep-friendly atmosphere. Additionally, conduct sensitivity tests if you have allergies or sensitivities to certain scents.

Have you ever had trouble falling asleep, tossing, and turning in bed? It’s a shared experience we’ve all had. But there’s good news! There’s a simple solution that might be just a spritz away to help you get a peaceful night’s sleep. Let’s explore the top pillow sprays and best essential oils that can help you drift off to slumber.

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How Do Pillow Sprays Help You Sleep Better?

Pillow sprays with essential oils are believed to improve sleep by creating a calming atmosphere. Aromatherapy, an alternative therapy that involves using scents to affect mood, is the concept behind these sprays. Some scents have been studied and shown to impact sleep by reducing anxiety and promoting relaxation positively.

However, it’s important to remember that not everyone may experience the same benefits from pillow sprays, as different individuals may respond differently to various scents. If you’re considering using a pillow spray, choose one with sleep-inducing essential oils and consult a healthcare provider or aromatherapist for proper guidance.

15 Relaxing Scents to Help You Sleep Better

Essential oils can have benefits for sleep, along with other health-related uses Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source Their scent can help you fall asleep better. Some oils from plants are calming and can improve sleep. Using these oils as sleep sprays and pillow sprays can help you have a restful night’s sleep.

Chamomile Oil

Using chamomile oil in pillow sprays can enhance sleep quality due to its calming properties. The soothing scent of chamomile creates a relaxing environment, easing the mind, reducing anxiety, and preparing the body for a restful night’s sleep.

A 2024 study Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source found that chamomile aromatherapy, when combined with oxygen therapy, was more effective in reducing post-operative pain in cesarean section patients compared to chamomile aromatherapy or oxygen therapy alone, although each intervention alone still had a significant impact on pain reduction.

Another 2024 study found that chamomile essential oils have special compounds that can help reduce inflammation and protect the body from damage. These oils can calm down the immune system and fight against harmful substances. They also have antioxidant powers to keep the body healthy.

A slightly older 2017 study Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source looked at how inhaling Roman chamomile essential oil or its main component, α-pinene, affected depressive-like behaviors in rats. They found that both inhalation of the essential oil and α-pinene reduced depressive behaviors in the rats.

Lavender Oil

Calming lavender in sleep spray has powerful chemicals like linalool, linalyl acetate, and camphor that can relieve anxiety and act as sedatives. These chemicals work with the brain and nervous system to calm agitation, and restlessness, and help improve your sleep quality.

A 2022 study Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source examined the impact of inhalation aromatherapy on depression, anxiety, and stress in older adults by using lavender essential oils. A separate group in the study looked at the effects of our previous suggestion of chamomile oil, along with a control group.

The results showed that both lavender and chamomile groups experienced significant improvements in depression, anxiety, and stress levels compared to the control group, both immediately and one month after the intervention. This suggests that inhalation aromatherapy with lavender (or chamomile!) essential oils can be beneficial for reducing mental health symptoms in older adults.

Rose Oil

Rose essential oils in a pillow mist can calm both your mind and body, making it beneficial for improving your sleep. It helps ease stress by releasing endorphins in your body, which are natural feel-good chemicals.

A 2017 review Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source examined the therapeutic effects of rose oil that have been evaluated in clinical trials. The findings suggest that rose oil has potential benefits in terms of physiological and psychological relaxation, analgesic properties, and anti-anxiety effects.

However, a 2019 study Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source investigated the effects of inhalation aromatherapy with rose essential oil on anxiety levels in patients undergoing coronary artery bypass graft (CABG) surgery. The results showed that aromatherapy with rose essential oil did not significantly reduce anxiety in these patients.

Both the review and the study concluded more clinical trials are needed, with larger sample sizes and different concentrations of rose essential oil required to draw more definitive conclusions.

Geranium Oil

Geranium essential oil is commonly utilized to assist individuals in achieving a peaceful and restful sleep. This oil has the ability to balance hormones and alleviate feelings of stress and depression. Its smell has proven to enhance overall circulation and improve sleep quality.

A triple-blind randomized clinical trial in 2017 Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source investigated the effects of geranium aroma on anxiety in patients with acute myocardial infarction (AMI). The study found that inhaling geranium essential oil significantly reduced anxiety scores compared to a placebo, suggesting that geranium aromatherapy could be a helpful intervention for reducing anxiety.

Lemon Verbena Oil

Lemon verbena has a refreshing and citrusy scent. It is often described as having a strong lemon fragrance with hints of floral and herbal notes. The aroma is uplifting, crisp, and bright, reminiscent of freshly squeezed lemons and summer gardens, good for anyone who wants a relaxation aid for visualizing pleasant imagery before bed.

A randomized controlled trial in 2024 Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source examined the effects of inhaling lemon verbena essential oil on anxiety levels and hemodynamic changes before a cesarean section. The study found that aromatherapy with lemon verbena essential oil significantly reduced anxiety levels and resulted in decreased heart rate, respiratory rate, and blood pressure. However, there were no significant changes in pain scores.

Still, the study concluded that further research is needed to support these anxiety-relieving results.

Peppermint Oil

Inhaling the aroma of peppermint oil can help reduce feelings of anxiety and promote a sense of relaxation, making it easier to fall asleep. A 2022 study evaluated Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source the effect of peppermint aromatherapy on anxiety in patients with acute coronary syndrome in the emergency department. The results showed that inhalation of peppermint essential oil significantly reduced anxiety levels in patients with acute coronary syndrome.

Peppermint oil inhalation has also been used to help relieve nausea, which can often interfere with sleep. By incorporating peppermint oil into your pillow mist, you can create a calming environment that aids in achieving more restful and rejuvenating sleep.

Ylang Ylang Oil

Studies suggest that ylang ylang oil can help improve sleep by calming anxiety and soothing depression. Breathing in its scent from pillows can reduce feelings of stress and boost calmness promoting relaxation and tranquility.

A 2014 pilot study Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source aimed to investigate the effects of ylang ylang essential oil on anxiety, self-esteem, and physiological parameters in a nursing group. The results showed that there were significant improvements in self-esteem perception among all three groups that received ylang ylang essential oil, though in this study no significant differences were observed in anxiety or physiological parameters.

And a 2019 study aimed Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source to investigate the effects of inhaling a mixture of lavender, bergamot, and ylang ylang essential oils on sleep quality in cardiac rehabilitation patients. The results showed that participants reported significantly better sleep quality when exposed to the essential oils compared to the placebo, though the duration of sleep and time it took to fall asleep was the same between the two study groups.

Clary Sage Oil

Clary Sage acts as a natural sedative, calming your mind and body. In a study from 2010, Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source researchers investigated essential oils with antidepressant effects and found that clary sage oil had the strongest anti-stress effect. They discovered that this effect was related to changes in the brain’s dopamine system, suggesting that clary sage oil could be a potential treatment for depression.

A 2017 pilot study Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source aimed to assess the practicality, acceptability, and limited efficacy of inhalation of clary sage essential oil scent on salivary oxytocin levels in term-pregnant women. The results showed that the intervention was feasible, with some participants experiencing an increase in oxytocin levels after inhalation.

However, we should note this study had a limited pool of 11 women. The potential of clary sage essential oil warrants further investigation.

Cedarwood Oil

Cedarwood is believed to have detoxifying properties and can help clear negative emotions. Cedarwood essential oil, specifically its component cedrol, Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source can help improve sleep when used in aromatherapy. This essential oil is known for its sedative qualities and can be helpful in treating insomnia.

Inhaling the aroma of cedarwood essential oil sends signals to the brain that promote relaxation and enhance the parasympathetic nervous system activity, which is associated with sleep. While it may increase sleep time, its effectiveness in improving other sleep aspects may vary and more research is needed.

Vetiver Oil

Vetiver essential oil has a deep and rich scent that is known to provide a grounding effect. Many people use it to promote peaceful sleep due to its calming properties. That’s why it’s sometimes referred to as the Oil of Tranquility. Vetiver is used extensively in cosmetics Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source and aromatherapy.

A 2015 study Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source investigated the effects of Vetiver essential oil (VEO) on anxiety and the brain activity related to anxiety in rats. The results showed that inhaling Vetiver essential oil reduced anxiety-like behavior in the rats. This suggests that Vetiver may have calming effects and could potentially be used to alleviate anxiety, but more research is needed to fully understand how it works.

Sweet Marjoram Oil

Sweet Marjoram oil has a pleasant and aromatic fragrance. It is often described as warm, herbaceous, and slightly floral with hints of sweetness. The scent is reminiscent of a combination of sweet basil, thyme, and rosemary, with a soothing and calming quality. The aroma is known to promote relaxation and create a sense of tranquility.

In a 2017 study, subjects first inhaled either air or air containing sweet marjoram essential oil for 6 minutes while sitting. Then they inhaled the oil for 10 minutes while in a supine position.

The researchers recorded beat-to-beat heart rate, arterial blood pressure, and respiratory variables throughout the experiments. The results showed that during fragrance inhalation of the essential oil, there was a time-dependent decrease in mean blood pressure and heart rate.

Sandalwood Oil

Sandalwood is known for its ability to relax the body, calm the mind, and reduce anxiety, thanks to its santalol content and sedative properties. With its pleasant aroma, sandalwood is an excellent choice to promote a sense of relaxation and tranquility.

The component of santalol can make you feel calm and relaxed. In a study with rats Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source that had trouble sleeping, inhaling santalol made them sleep more and stay awake less. The researchers wanted to understand how santalol works, so they temporarily made the rats’ sense of smell weaker and checked if that changed the effects of the oil. Surprisingly, the weakened sense of smell didn’t affect the sleep changes caused by santalol.

This suggests that santalol might work through the bloodstream rather than just through the nose. It seems that when you inhale santalol, it gets absorbed into your blood and then helps you sleep. Based on these findings, santalol could be helpful for people who struggle to stay asleep, and it may work for different people regardless of their personal perfume preferences.

Bergamot Oil

Bergamot oil belongs to the family of citrus essential oils, and it helps prepare your body for sleep by slowing the heart rate and lowering blood pressure. Unlike other citrus oils, bergamot has calming properties, reducing stress and anxiety and acting as a sedative.

A 2022 study examined Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source the effects of bergamot aromatherapy on depressive mood and sleep quality in postpartum women. Results showed that the experimental group had significantly lower levels of depressive mood compared to the control group, indicating the positive impact of bergamot aromatherapy on postpartum depressive mood.

However, there was no significant difference in sleep quality between the two groups, suggesting an uncertain effect on sleep.

Valerian Oil

Valerian was studied in 2021 Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source to determine its effects on sleep quality, depression, and anxiety in patients with Huntington’s disease. The results showed that valerian significantly improved sleep quality, state anxiety, and depression symptoms.

Previous studies from Spain, Australia, and the US have also reported positive effects of valerian on sleep. However, there are conflicting results from other studies, suggesting that further research is needed to understand valerian’s effects on sleep and its mechanisms of action. There is also insufficient evidence on the effectiveness of valerian for anxiety disorders and depression symptoms.

Scientists are uncertain about the exact mechanism of how valerian works, but they believe it boosts the levels Verified Source ScienceDirect One of the largest hubs for research studies and has published over 12 million different trusted resources. View source of a chemical called gamma-aminobutyric acid (GABA) in the brain. GABA plays a role in regulating nerve cells and has a calming effect on anxiety.

Jasmine Oil

You’ll find jasmine oil in pillow sprays due to its calming and soothing properties. Inhaling the scent of jasmine oil can help create a peaceful atmosphere, making it easier to fall asleep and improving the overall quality of sleep.

A 2005 study Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source concluded the smell of jasmine tea has a calming effect on the body and mind. Inhaling its odor at a low intensity lowers heart rate and induces a relaxed mood. One of the components in jasmine tea, called (R)-(-)-linalool, mimics these effects and promotes relaxation. The pleasant scent of jasmine can be helpful for better sleep and a peaceful state of mind.

Researchers in Germany have also discovered that the fragrances from jasmine, specifically Vertacetal-coeur (VC) and it’s chemical variation (PI24513), have a similar molecular mechanism of action as commonly prescribed sedatives and can provide calming, anxiety-relieving, and sleep-promoting effects. These fragrances enhance the effect of the neurotransmitter GABA and act on receptors in the brain, similar to how benzodiazepines and barbiturates work.

Finding the Right Pillow Spray for You

With so many scents for sleep to choose from, you may wonder which is the right one for you. And if it’s not, will it affect your sleep, will the smell linger on your pillow? There are simple ways to test if a pillow spray is the one for you.

Spray a small amount of the pillow spray on a tissue or cloth and hold it near your nose. Evaluate the scent and determine if it is pleasant and soothing to you.

If you are sensitive to smells, try a sensitivity check. Apply a small amount of the pillow spray on a small area of your skin, such as the inner wrist or forearm. Wait for a few minutes to see if any adverse reactions occur, such as redness, itching, or irritation. If any negative reactions occur, discontinue use.

You can also try spraying the scent onto a washcloth or small towel and lay this cloth across the pillow. Then you can lie down and see if you find the smell relaxing or if it may distract or even irritate you too much for better sleep.

And if you like the scent, you don’t have to spray it onto your head pillow. You can use one to spray on your sheets or blanket, or if you sleep with a stuffed animal you can give it a spritz.

Are There Other Ways to Enjoy a Scent for Sleep?

In addition to pillow sprays, there are various other methods to practice aromatherapy and infuse a soothing scent into your sleep environment. Consider these alternatives:

Candles: Light a scented candle or two in your bedroom to create a relaxing ambiance and release pleasant fragrances into the air. However, we cannot recommend leaving a bedroom candle burning while you sleep due to safety concerns, so make sure you douse it before getting into bed.
Room sprays: Use room sprays or air fresheners with calming scents designed to promote relaxation and sleep.
Potpourri: Place potpourri bowls, jars or sachets filled with dried flowers, herbs, and essential oils in your bedroom to emit a gentle and natural aroma. If you use fresh flowers or herbs instead of dried ones, keep an eye on them to make sure they don’t get moldy.
Bedroom plants: Certain plants for the bedroom, like lavender, jasmine, and chamomile, not only add beauty to your space but also release calming scents that can enhance sleep.
Essential oil diffusers: Use essential oil diffusers to disperse your preferred sleep-inducing scents throughout the room. Experiment with essential oils for sleep like lavender, chamomile, bergamot, or sandalwood.
Linen sprays: Freshen up your bedding and pillows and keep any mattress smells at bay with linen sprays infused with relaxing scents. Simply spritz it onto your sheets before bedtime.
Incense: Burn incense sticks or cones with calming scents such as lavender, sandalwood, or frankincense to fill the air with a tranquil aroma that can promote relaxation and sleep. Ensure proper ventilation and safety precautions when using incense in your bedroom. As with bedroom candles for sleep, don’t leave incense burning when you get into bed.
Air Purifers: While the primary benefit of an air purifier is to remove airborne pollutants, such as dust, pet dander, and allergens, some models also feature additional features like activated carbon filters or ionizers that can help eliminate odors. These odor-reducing features can help remove unpleasant smells from the air, leading to a fresher and more pleasant-smelling room environment.
Herbal Teas: While the scent won’t be strong enough to perfume your room, you may also find that part of what helps you unwind with a cup of tea for sleep is its fragrant smell.

Remember to choose scents that personally help you relax and unwind, as individual preferences may vary. Experiment with different methods to find what works best for you in creating a peaceful and sleep-friendly atmosphere.

More Tips to Help You Sleep Better

Incorporating certain habits and practices into your bedtime routine can make a significant difference. Here are some helpful tips to enhance your sleep hygiene and ensure you wake up feeling refreshed and rejuvenated.

Taking a relaxing bath or warm shower before bed can help you unwind and prepare for a restful sleep.
Enjoying a cup of herbal tea can promote relaxation and help you fall asleep more easily.
Creating a soothing bedtime routine, such as reading a book, can signal to your body that it’s time to wind down and prepare for sleep.
Limiting exposure to screens before bedtime can help reduce the impact of blue light on your sleep and improve your ability to fall asleep.
Using a comfortable sleep pillow and mattress can provide better support for your body and enhance your overall sleep quality.
Establishing a consistent sleep schedule by going to bed and waking up at the same time every day can regulate your body’s internal clock and improve your sleep-wake cycle.
Avoiding consuming caffeine or large meals close to bedtime can prevent sleep disturbances and promote more restful sleep.
Managing stress by practicing relaxation exercises and deep breathing techniques, which can help calm your mind and promote a more peaceful state and a good night’s sleep.

Remember, everyone’s sleep needs may vary, so it’s important to find what works best for you. Prioritize self-care and give yourself the gift of quality sleep for overall well-being and vitality.

FAQs

How much pillow spray should I use?

As a general guideline, a few light spritzes onto your pillowcase or bedding should be sufficient to enjoy the soothing aroma without overwhelming your senses. Experiment with the desired amount to find what works best for you. Using a small amount typically ensures the best results without overpowering the senses.

Are pillow sprays safe?

Yes, pillow sprays are generally safe for you as long as they are used according to the instructions. It’s also important to follow the recommended usage guidelines and read the ingredient list. Some individuals may have sensitivities or allergies to certain ingredients so check before using.

What about the pillow? Is there risk of damage? Pillow sprays are usually made with gentle ingredients that are unlikely to cause damage to the fabric or filling of your pillow. Still, it’s a good idea to read the labels of the specific pillow spray you’re using to ensure it is suitable for your pillow type.

Can I spray sleep spray on my face or body?

We cannot recommend spraying sleep spray directly on your face or body as some essential oils may cause skin irritation. In other words, most sleep sprays are not meant for direct skin contact. Instead, it is best to spray the sleep spray onto your pillow or bedding to enjoy its calming aroma while ensuring safety.

If you’re interested in using a scented spray for your face or body, it’s better to look for products specifically designed for that purpose, such as facial mists or body sprays. These products are formulated with skin-friendly ingredients and are typically safe for use on the face or body. You can even incorporate them into your nighttime skin routine to enjoy the scent as you drift off to sleep.

Can I make my own pillow spray?

Yes, you can make your own pillow spray by combining water, a few drops of your preferred essential oil, a carrier oil such as jojoba oil sweet almond oil for dilution, and a small amount of alcohol or witch hazel to preserve the mixture. This allows you to customize the scent and create a personalized sleep spray.

Just mix them in a spray bottle once you’ve gathered your ingredients. it’s important to research and follow reliable DIY recipes and guidelines to ensure proper dilution and safe usage of essential oils. Plus, you should always test the homemade spray on a small area before using it on your pillow, and discontinue use if any adverse reactions occur.

The Bottom Line

Incorporating the use of pillow mists with soothing essential oils can be a beneficial addition to your bedtime routine, as their scents promote relaxation, reduce anxiety, and create a peaceful atmosphere conducive to sweet dreams and a better night’s sleep. They can also be an excellent way to freshen up pillowcases pulled from where you store bedding, overcoming any potential musty smells.

Finding the right pillow spray that suits your preferences and needs can help enhance your sleep quality and overall well-being.

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