- Sleep spray is an essential oil-based light fragrance you spray on the pillow before going to bed.
- Pillow mists have calming, anti-anxiety effects and help drift off easily.
- Lavender is the most common scent to choose, but some pillow sprays also feature chamomile, bergamot, cedarwood, herbal oils, etc.
Pillow sprays are a form of aromatherapy – they’re fragrances that you mist over your pillow, and their scent puts your mind at ease and lulls you to sleep. They’re a small luxury, but their effects are backed by science, so they’re well worth a try!
In this article, we dive deep into the science of aromatherapy and how it can help you fall asleep at night. We’ve also included some tips that’ll help you fall asleep every night.
What Is a Pillow Spray and Does It Work?
Sleep or pillow spray is a light perfume spray on the pillow at night before bed. This spray is made according to the principles of aromatherapy and uses natural essential oils known to have a calming effect. These scents have a relaxing effect and therefore help the mind fall asleep more easily. Even if you’re not having trouble sleeping, they can make your bedtime routine more memorable.
While sleeping sprays themselves haven’t been studied, there have been some exciting studies on aromatherapy as a sleep aid. a 2017 study in Japan found that wrapping a pillow with a towel with essential oils helped a group of older adults with dementia sleep better and longer. Before that, in 2015, a meta-analysis found that most early studies also suggested that aromatherapy could help with sleep.
Two mechanisms could explain how sleep sprays can improve sleep. According to one study, aromatherapy with lavender can increase levels of melatonin (the sleep hormone) in the body, which has been linked to better sleep.
Another explanation is that spraying sleep sprays on the pillow helps create a bedtime ritual that tells the mind it’s time to sleep. With regular use, the brain associates the smell of the pillow spray with bedtime, and you will soon feel more tired.
However, it is essential to note that for aromatherapy to work, the person relying on it must not have a sensitivity or allergy to the scent. People with asthma or who are prone to migraines may find that sleeping sprays can trigger their symptoms, making falling asleep more difficult. If you don’t usually tolerate perfumes or scented products, it’s safe to say that a sleeping spray is not for you.
Benefits of Using a Sleep Spray
Now that we know that these sleep sprays can have real effects let’s talk about some of their benefits, even though it may seem obvious.
First of all, sleep is essential! Anything that helps our bodies recharge is significant because, without rest, we slowly stop working. Anything that allows our bodies to recharge is necessary because, without sleep, we slowly stop working.
As far as sleep aids go, pillow sprays are very simple. We give some other sleep hygiene tips at the end of the article, and there’s no denying that spraying some lavender oil on your pillow is one of the easiest.
Sleep sprays are also very safe (assuming you’re not allergic). They’re worth a try before you turn to something more substantial like Ambien.
Finally, sleeping sprays are very pleasant! Even if they don’t work for you, they are still a delightful thing to try because they make your bed or room smell wonderful.
What Are the Best Essential Oils for Sleep?
The best essential oils for sleep are those known to have a calming or anti-anxiety effect. The most important essential oil in every sleep spray recipe is lavender essential oil, which has a long history as a calming, sleep-promoting, and anti-anxiety remedy.
Chamomile is the second most frequently used essential oil, and like lavender, it is also known as an anxiety-reducing aid. Since anxiety often makes falling asleep more complex, it is a valuable addition to any blend of essential oils that promote sleep.
Other essential oils may be helpful, including herbal oils from plants like vetiver and patchouli, woody oils from cedar, and resinous oils like frankincense.
In addition, floral and citrus oils can help round out a sleep spray. Pure lavender, even blended with the other oils we mentioned, can smell a little too herbal or medicinal, so adding these oils can help round out the scent and make it smell more upscale and spa-like.
However, these oils (especially citrus oils) can also be a bit harsh, so they need to be used in lower proportions to avoid overpowering the other oils’ sleep-inducing effects.
How to Use a Sleep Spray
Using a sleep spray is very easy, and there are several ways to make it work for you.
Simply spraying the spray on your pillow is the classic technique. Spray it on while you sleep – usually, one or two pumps are enough to cover your pillow.
We recommend you lie on your back while using the spray to avoid spray coming in contact with your face.
If you are concerned about the spray coming in contact with your skin, you can also spray it on your sheets instead of directly on your pillow.
Some pillow sprays can also be used as room sprays. Before going to bed, spray the spray throughout the room or at the head of the bed. The odor will dissipate more quickly and will be a little softer.
Finally, some sleep sprays can be used as body sprays, in which case you can spray them directly on your skin or hair at night after you shower and before you go to bed.
More Sleep Hygiene Tips
A sleeping spray is great, but we have a few tips that’ll ensure that you get the most out of it and enjoy a great night of sleep.
Try to stick to a consistent routine, go to bed, and get up at the same time every morning and night.
We recommend using a smart alarm clock, such as Sleep as Android or Sleep Cycle, to wake you up in the morning gently.
Make sure your bed is your quiet space. Try to avoid working or studying in bed.
Thirty minutes before bedtime is a device-free time. This also means don’t scroll through your phone or check your work emails in bed.
It also helps to have a consistent bedtime ritual. This could mean bedtime tea, doing your skincare routine, or, of course, spraying your pillow with a mist.
Adding white noise or sleep sounds in the background can help shut off your mind and allow you to relax.
Thirty minutes to an hour before bedtime, start gradually dimming the lights in your home, as this will prepare your mind for sleep, just as it does at sunset.
You can also check out more advice from the Sleep Foundation.