With six kiddos in the house, sleep can be hard to come by sometimes. Fortunately, I’ve found ways to naturally improve sleep quality, including ditching the night lights and using magnesium oil before bed. This relaxing pillow spray is another healthy (and great smelling!) way to promote a good night’s sleep.
So would a simple scent make a difference in your sleep? Good question!
Pillow Spray for Your Sleep Routine
As I’ve searched for answers on sleep over the years … as every parent has I’m sure … I’ve learned a lot about just how essential sleep is for our health. In fact there’s no way to be healthy without good, quality sleep, and enough of it.
It turns out that establishing a solid sleep routine with little cues that it’s time to wind down and get some shut-eye is not just important for babies and kids. Grown-ups need these routines too, whether it be an epsom salt bath, or some self-massage, or just reading a good book.
In the same way, smelling a familiar, relaxing scent every night moments before we hit the pillow can send a strong and comforting signal to our over-wired, over-stimulated brains to prepare for sleep.
Proven Essential Oils for Sleep
Part of the answer is that this pillow spray recipe uses the proven sleep-inducing powers of some great essential oils. I’m sure you’ll recognize some of the players here!
Soothing Ylang Ylang
It may be a little difficult to pronounce, but ylang ylang is a potent relaxer. Its unique scent is frequently used by perfumers (and just so happens to be a featured ingredient in the popular Chanel No. 5!).
Ylang ylang has been used to relieve anxiety and as a sedative for more restful sleep. Even though it has a feminine, floral smell, a 2016 study showed its anti-anxiety benefits were even more pronounced for male mice (interesting!).
Stress-Relieving Bergamot
Bergamot essential oil, like other oils of the citrus family, has an uplifting scent that helps ease tensions. This oil is versatile since it can be used to both rejuvenate the mood while relaxing the mind. (Bergamot is highly phototoxic … but this is more of a concern in a lotion than in a nighttime pillow spray.)
Relaxing Lavender
Lavender is one of the most popular essential oils for both its scent and its skin-healing properties. It’s also well known for its ability to relax the mind and improve sleep quality. In one study, sleep-deprived college students inhaled either lavender or a placebo. Those who used lavender slept better and felt more refreshed upon waking up.
A Word on Carriers
Normally when making something with essential oils a carrier oil is used to safely dilute the oils. Honey, glycerin, and even castile soap will also help to disperse essential oils.
Since this spray is meant for fabric, olive oil or honey aren’t really the best options here. This spray uses alcohol to disperse the essential oils. The vodka also evaporates quickly to avoid damaging or staining fabrics.
Relaxing Pillow Spray Recipe
I’ve been using this homemade pillow spray for several weeks, and have noticed that I’m sleeping more deeply and feel more rested upon waking up.
Pillow Spray Ingredients
- 4 drops ylang ylang essential oil
- 12 drops lavender essential oil
- 8 drops bergamot essential oil
- 1/2 tsp vodka
- distilled water
- 2 oz glass spray bottle
Pillow Spray Instructions
- Put the vodka and essential oils into the glass spray bottle and swirl the bottle to combine.
- Fill the bottle with water until almost full, leaving room for the lid. Cap the spray bottle, and shake well to combine.
- To use the spray, lightly mist a pillow a few minutes before bedtime. Be sure to shake the bottle well before each use.
Want another way to freshen linens? Try this homemade linen spray to scent bedding and towels without chemical fresheners.
Do you use any scents or essential oils in your sleep routine? What has helped you the most with getting better sleep? I’d love to know!
Sources:
- “Best of Beauty” 2016 Review, Allure Magazine.
- Nan Zhang, et al. The anxiolytic effect of essential oil of Cananga odorata exposure on mice and determination of its major active constituents. Phytomedicine. Dec 2016, 23(14).
- Lillehei Smith, et al. Effect of Inhaled Lavender and Sleep Hygiene on Self-Reported Sleep Issues: A Randomized Controlled Trial. The Journal of Alternative and Complementary Medicine. July 2015, 21(7).
- Shirley Price. Practical Aromatherapy. Thorsons, 2000.
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Nice
It works good
Can the vodka be replaced with rubbing alcohol?
I was given a sleep spray that is lavender, vetivert and wild chamomile. I have had my best sleep ever! I plan to re-create using your recipe. Thanks so much for posting.
Given that oil and water don’t mix, what’s it doing in this recipe? What purpose does it serve, since it can’t mix with the oils? I’m confused.
I got a sample of “Deep Sleep Pillow Spray,” and despite my incredulity, it works marvelously! The problem is it’s expensive, and I’d like to try to recreate it, hence my landing here while looking for tips. Unfortunately, one of the main ingredients is “perfume,” so I can’t entirely recreate it. Argh. And I can’t begin to guess what purpose water serves in an oil recipe! (I don’t work with essential oils much, so please excuse my ignorance.)
Thanks!
You simply shake well before each use.
When Essential Oils are made a byproduct of the distillation process is hydrosol which is a mix of the essential oils in the distilled water, which is used in soaps and perfumes. I myself prefer adding either witch hazel or 91% rubbing alcohol so that the self live for the mix is longer. But for this water will also work. When making tinctures I use 190 proof alcohol non GMO, of course, but that is not needed for this spray.
Does the water have to be distilled?
It is better if it is and will last a bit longer.
Instead of vodka or alcohol I’d use disper or solubol for essential oil dispersion but I don’t know if it’s available for you guys who live in the US. Great idea though, I’d love to try it on my hyperactive kids when they go to bed.
I have to say Thank god for you. I have a sleep disorder where my mind doesn’t shut down. I have been on medication for years to sleep and I still can’t sleep. I have tried many of your health recipes and liked them all. Some how I missed this one and I’m very excited to try it. Thank you
Grace I too have health issue that don’t allow me to sleep, even taking sleeping pills. What has help me is taking the following in 4oz Filtered Water
2 dropped full Valerian Root tincture (This herb shut off buzy brain, as I call it)
1 dropper Passion Flower tincture
Take these with the herb water.
2 caps Calcium/Magnesium with Vit D (I use County Life brand)
3 caps L-Tripophan (I make my own pills)
L-Tripophan is the Amino Acid I Turkey that make you tired. You body converts it to Melatonin.
If I haven’t slept in day I also take 1 full dropper of 50 to 100mg per dropper of hemp CBD oil in MCT oil. The MTC oil allow the CBD to pass through the Blood / Brain barrier to the receptors in the brain, where alot of sleep issue originate.
Make alot of my own supplements, tinctures, household products and Essential oil blends. The household product recipes as well as others I use are from this website thanks to Katie. Supplements I choose to make my own to save money and to avoid preservatives, fillers and flow agent, which is hard for my body to process with all my health issue.
Although this does help me sleep I have had a severe reaction related to breathing. I have a viral induced asthma and though my recent lung problems were viral induced, but it wouldn’t go away for weeks. After reading up, I’m wondering if it may be micro particles from the spray. Plus I figured if a little is good, more is better. Lol ? Best to have cautions on this post for numbskulls like me (who are so desperate to sleep), who don’t understand the importance of waiting till the spray is dry, not spraying it on themselves, etc.
I use lavender oil on my feet nightly. I also make a pillow spray wth just lavender oil and water. 10 drops per 1 oz of filtered water. I use the spray every night on my pillows and lightly mist my nightshirt as well. Works great for me! I also add Vetiver sometimes but I find it very strong so I don’t use much.
Vetiver and Lavender are great choices also!