Part of our series on getting better sleep.
More and more research has been demonstrating the benefits of sleep sprays. Aromatherapy products have a history of being backed more by folk wisdom than scientific study. However, it turns out that some natural botanical oils (also called essential oils) really do help you sleep better.
Take a look at some research-based effects of these oils:
One meta-analysis of eight studies found that lavender oil seemed to improve sleep quality.1Lavender and sleep: A systematic review of the evidence Another study demonstrated that lavender oil works as a mild sedative and promotes deeper sleep in young men and women.2An olfactory stimulus modifies nighttime sleep in young men and women.
And in stressful environments, lavender really shines.
Nurses under the stress of working the graveyard shift in a medical center had much higher sleep quality when given lavender oil massages (compared to those given massages without lavender oil).3The Effects of Aromatherapy Massage on Sleep Quality of Nurses on Monthly Rotating Night Shifts Lavender oil also increased the sleep quality of patients undergoing cardiac stent insertion4Effects of Aromatherapy on the Anxiety, Vital Signs, and Sleep Quality of Percutaneous Coronary Intervention Patients in Intensive Care Units and patients with coronary artery disease.5Effects of aromatherapy on sleep quality and anxiety of patients
It’s clear that lavender can really help you sleep deeper, but it’s not alone!
Chamomile derivatives, such as tea and oil, aren’t as commonly researched as lavender, but there are still quite a few studies demonstrating their impact on sleep quality. There’s a reason chamomile is widely considered a bedtime tea.6Chamomile: A herbal medicine of the past with bright future
Studies with specific groups typically show a good correlation between chamomile usage and sleep quality. For example, chamomile tea helped postpartum women sleep better,7Effects of an intervention with drinking chamomile tea on sleep quality and depression in sleep disturbed postnatal women: a randomized controlled trial and its extract improved the sleep quality of the elderly.8The effects of chamomile extract on sleep quality among elderly people: A clinical trial
What’s really important in the context of sleep sprays is that inhalation of chamomile vapor has been shown to reduce stress.9Flavonoids and the central nervous system: from forgotten factors to potent anxiolytic compounds. This is fairly concrete evidence that sleep sprays with chamomile can help you sleep better.
Jasmine, Ylang Ylang, Marjoram—Everything Else
Lavender and chamomile oil are the most widely used botanical sleep aids, and therefore the most studied. There is some research that suggests others oils (and therefore their sleep sprays) can help, though.
One massive meta-analysis of 60 different sources found that lavender, chamomile, ylang ylang, jasmine, jarmoram, and bergamot have all been shown to have some benefit to sleep quality and reduction of stress.10EFFECTIVENESS OF AROMATHERAPY IN INSOMNIA
Another study found that inhaling piperonal, santalol, linalool, or cedral oils might actually improve the sleep quality of elderly people with dementia.11Effects of Inhalation Aromatherapy on Symptoms of Sleep Disturbance in the Elderly with Dementia Those are the fancy scientific names for different botanical families that include vanilla, sandalwood, cinnamon, citrus, cedar, juniper, and more.
What all of this boils down to is that many botanical/essential oils found in sleep sprays have been demonstrated to actually help with sleep. If you’re struggling with getting quality sleep, sleep sprays for your pillows and linens may help!
Our Top 9 Sleep Spray Picks
There are a whole lot of sleep sprays on the market, so we’ve done the research to bring you our top 10 picks. We’ve done our best to include a lot of variety so you can be sure to find a linen spray you’ll love that can get you some deeper sleep.
Calm’s sleep mist is a really good sleep spray option. Their blend is a pleasing tryst of lavender, chamomile, clary sage, and frankincense. And the reviews are glowing! Just give your bed 2 or 3 spritzes before you climb in and you should be catching Zs in no time.
As a little altruistic bonus, when you buy this particular bottle, $1 of your purchase goes to (RED) to help power the fight against AIDS. This is the most popular linen spray we found tied to a charitable cause, so we’ve put it at the top of our list. Do a little good!
This chunky bottle of floral fragrance is a great option if you’re looking for a little more bang for your buck without compromising on quality. The bottles are 4 fl oz (or 118 ml), which makes them one of the better options per dollar on the list.
The linen spray’s page ensures that this mix is an all-natural essential oil blend with no artificial fragrances. This bottle is a great choice if you’re planning on using a whole lot of lavender mist to help you sleep better. It’s also a great choice for aromatherapy massages!
Feeling a little misty-eyed over the fact that you can’t get your beauty sleep? Austra’s “Mist Your Mood” spray to the rescue! (In a stylish bottle!)
This sleep spray contains a tried-and-true blend of lavender and chamomile oils. A slew reviews on Amazon make it clear that this is a must-have if you’re having trouble sleeping. And with a 30-day satisfaction-or-your-money-back guarantee, there’s nothing to lose!
If you’re feeling like a departure from the classic lavender + chamomile duo, meet vetivert. This calming deep-sleep pillow spray is sure to be a nose pleaser. The woody, grassy scent might even help you connect with your inner agrarian spirit.
This particular pillow mist is so effective you’ll find reviews jokingly asking if it’s just chloroform! If you’re really struggling to get some decent sleep, give this sleep spray a shot. Make sure to only use 1-3 spritzes well above where you sleep to ensure it’s not too concentrated in one spot.
It does what it says on the box! Delightful Doze is a great pillow spray blend to help you get better sleep. It’s a more eclectic blend of lavender, chamomile, ylang ylang, orange, and sandalwood, which makes a soothing and refreshing scent.
There are no artificial chemicals or fragrances in this blend. It’s just a soothing diffusion of all-natural botanical oils. And the reviews make it clear that it works great!
(Bear in mind you only get one bottle at this price. The image on Amazon is just showing the bottle at different angles. Three would be crazy!)
This pillow mist double pack is absolutely the best of bang for your buck on this list. And that’s without skimping. Like the other linen sprays on this list, this blend uses authentic, all-natural essential oils.
And this particular pillow spray introduces a new fragrance not yet seen on this list: vanilla! The combination of lavender and vanilla is sure to be a pleaser. Sleep tight!
If you’re looking for a simpler scent, Luna’s lavender linen spray might be for you. Rather than mixing up a blend of their own scent, they’ve chosen to stick with nature’s recipe: that little purple flower.
This lavender mist works great as both a sleep spray and a room refresher. Just give it a few spritzes and feel your worries melt away.
Luna has also pledged to donate 10% of all profits to philanthropic efforts! The charities seem to be chosen at their discretion, but it’s a great way to give back.
This sleepy, soothing linen spray contains a delicate blend of lavender, bergamot, clary sage, and frankincense. They call it their “ultimate relaxation elixir”—and the reviews agree!
This slumbersome spritzer works great as a pillow spray or linen spray. Wherever you weave your dreams, give it a few spritzes and let nature’s scents soothe your soul.
This award-winning sleep spritzer contains nearly 20 different essential oils! We won’t list them all here, but you’ll be able to catch notes of peppermint, cinnamon, chamomile, and more.
If you’re having trouble getting your beauty sleep, trying using this as a linen spray or a pillow mist. Need to wash the sheets? No problem! As an added bonus, 1001 Remedies claims that the unique blend of antibacterial oils will also help eliminate unpleasant odors! (But really, don’t neglect washing your sheets if they’re dirty.)