The scents that surround you as you sleep can help create an optimal space for rest—improving overall sleep quality. This aromatherapy approach may calm individuals’ nerves and help them fall asleep more naturally. Sleep expert Olivia Arezzolo says, “Aromatherapy can activate the parasympathetic nervous system and slow our brain waves from highly active ‘beta’ and ‘alpha’ waves to ’theta’—the latter being the same pattern we exhibit in meditation.” Just because falling asleep doesn’t come naturally to you doesn’t mean there aren’t scientific solutions. You can try aromatherapy in your own home by diffusing essential oils or using a pillow spray to feel the positive effects. Here are the best pillow sprays for relaxation on the market to improve your bedtime routine. Motion-activated technology continuously releases the mist throughout the night, supporting uninterrupted, longer sleeping habits. The formula can also be used during pregnancy, but check with your doctor if you have any questions or concerns. Price at time of publication: $52 While the bottle’s size is larger than the TSA line will allow, you can buy a multi-pack to test new scents and leave a room spray wherever you’ll need it. All eco-friendly Asutra mists are formulated with vegan ingredients, meaning you can sleep well while feeling good about the product you’re using. Price at time of publication: $15 The hypoallergenic, plant-based formula is something you can feel good about liberally spraying around your home since it’s formulated without parabens or synthetic fragrances. It also has a natural ingredient list to ensure your skin stays safe as you rest. Price at time of publication: $14 The formula provides you with a non-toxic, chemical-free way to relieve stress, but since a little goes a long way, you’ll only want to use a few sprays at a time. Additionally, it comes in an aluminum bottle to reduce plastic waste. Price at time of publication: $14 The plant-based formula is cruelty-free, as well as paraben-free. However, the “natural fragrances” are not defined on the ingredient list—if you’re prone to allergic reactions, be sure to watch direct contact with your skin. Price at time of publication: $17 Spritz it onto your pillows and bed linens, but note that a little goes a long way. Because of its natural ingredient list, you can be confident using the pillow spray close to your skin, as you shouldn’t experience any allergic reactions should you come in contact with the spray. Price at time of publication: $30 The formula is fairly potent, meaning you’ll only want to spray a couple of spritzes on your pillow each night. However, the strong nature of the mist means it will last you a long time. Price at time of publication: $20 The antiseptic property of the lavender essential oil calms your skin—decreasing inflammation and irritation. Plus, you can use it for more than just your bedtime routine by using it in rooms that need to be freshened up, or on yoga mats, blankets, and throws. Price at time of publication: $12 If you’re looking for a smaller, travel-friendly option, Living Libations’ Sweet Sleep Pillow Spray (view at The Detox Market) is our first pick, with 100 percent natural ingredients that pack a powerful (and skin-safe) punch in each mist.
Scent
Aromatherapy is not a “one-scent-fits-all” method to better sleep. Since certain scents are crafted to provide you with specific sleep results, you’ll need to find one that works for you. Sleep expert Olivia Arezzolo says, “Lavender is ideal. A clinical trial noted just after 15 days of inhalation at bedtime, anxiety reduced by 19%. Akin to that, orange oil is a potent anxiolytic. Research shows just 90 seconds of inhalation can decrease prefrontal cortex arousal, reducing mental rumination and helping you switch off easier.” This is not to say that other scents can’t work, but trials and sleep experts alike are quick to point to lavender and orange as excellent sleep scents.
Volume
You’ll only be using a spritz or two of pillow spray per night, so running out shouldn’t be too big of a worry. That being said, note the size of the bottle you purchase (and the price per ounce) so you know how often you’ll need to restock.
Why Trust Verywell Mind?
As a former fitness coach, long-time wellness enthusiast, and current health editor, Lily Moe understands the importance of equipment that is made to help you reach your fitness goals, whether outside or in the gym. Most importantly, Lily always looks for research and first-hand reviews when it comes to deciding on a product. Choosing an essential oil will depend on what effect you’re trying to get out of your spray. In addition to promoting relaxation and sleep, lavender has been found to alleviate headaches. Another popular scent, peppermint, elicits a cooling effect and may help with sleep quality. There are a variety of essential oils on the market and each one has different benefits. Find one that meets your needs and make sure that it contains 100% essential oil on the ingredients list. In terms of a carrier, water, vodka, and witch hazel are common choices. Distilled water is pure and affordable, and a concentrated alcohol (like vodka) evaporates quickly—ideal if you’re spraying the mixture on linens. If you’re using water, witch hazel acts as an emulsifier and helps the water and oil combine. When you have your ingredients, fill your bottle until it’s almost full with your carrier. Then add drops of your essential oil to the bottle. The strength of your spray is up to you, but it’s advisable to only add a few drops to the mixture at first, and continue to add more if you find it’s not strong enough for your needs. If using your spray before jumping into bed, make sure you spray it onto your pillow and/or sheets a couple of minutes before lying down—leaving time for the spray to dry. Those with sensitive skin may also find that a pillow spray is irritating. Some people have even reported cases of contact dermatitis after using products that include essential oils. Pillow sprays are diluted—minimizing the strength of the oil—but if you’ve experienced topical allergic reactions in the past, a patch test may be helpful. If you’re concerned about using an essential oil, you should consult a doctor prior to adding one to your routine.
