How to make your own pillow spray

While buying a pillow spray may be a quick and easy route to a better night's sleep, making your own isn't all that complicated. Generally, you need two ingredients, including essential oil, and a carrier that is used to dilute the oil. You'll also want a small spray bottle (many opt for glass bottles that eliminate the chance of seeping) to hold your spray. 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.

How to use pillow spray

The term "pillow spray" may be misleading, because it can also be used on other linens like sheets and towels. Shake your bottle to ensure the carrier and oils are well combined and spritz a few sprays onto your desired surface. 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.

If made with natural, clean ingredients, pillow spray is generally safe. However, it's important to note that the spray will likely come in contact with your skin and eyes, so paying attention to ingredients is prudent. Ensure that the spray is made with 100% essential oil (in addition to the carrier) as you may have an allergic reaction to added or unknown ingredients. 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.

The 8 Best Pillow Sprays for Relaxation of 2022

If you have a hard time falling asleep, your bedtime routine could be the culprit. The National Sleep Foundation says that a consistent routine and an optimal sleep environment are ways to naturally get more and better sleep.

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.

Our Top Picks

thisworks Deep Sleep Pillow Spray at Amazon

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Asutra Lavender & Chamomile Aromatherapy Spray at Amazon

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Ayadara Lavender Sleep Spray at Amazon

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Craft & Kin Lavender Pillow Spray at Amazon

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Muse Bath Apothecary Pillow Ritual at Amazon

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Living Libations Sweet Sleep Pillow Spray at The Detox Market

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Eunoia Naturals Relax Aromatherapy Mist at Amazon

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Quinn’s Lavender Water Natural Sleep Pillow Spray at Amazon

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In This Article

Our Picks
What to Look For
FAQ
Why Trust Verywell Mind

Ulta

View On Amazon View On Dermstore View On Ulta

Pros

Safe during pregnancy
Works all night
Clean ingredients
Cruelty-free formula

Cons

May cause allergic reactions
Smaller bottle

This 2.5-ounce lavender sleep spray can be misted directly onto your pillow and bed linens. Promising to restore your sleep pattern to a healthier state, the formula includes lavender, vetivert, and chamomile, all of which can be experienced with each spritz.

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

Amazon

View On Amazon

Pros

Variety of scent options
Eco-friendly
Clean ingredients
Won't stain clothing

Cons

Not TSA-friendly
Doesn’t last all night

With clean ingredients and essential oils, this lavender and chamomile aromatherapy spray will provide you with optimal rest and relaxation. The chamomile works to lull you to sleep while the lavender calms your body and mind.

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

Amazon

View On Amazon

Pros

Hypoallergenic
Over 2,000 sprays
Plant-based
Blend of floral oils

Cons

Not TSA-friendly
Doesn’t last all night

This 8-ounce sleep spray is packed with witch hazel, geranium oil, and chamomile, as well as lavender, to combat any nighttime restlessness. Filled with over 2,000 sprays, the larger-than-most bottle can be used on sheets, pillows, blankets, and in any room needing an extra boost of calm.

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

Amazon

View On Amazon

Pros

For rooms and linens
Long-lasting aroma
Aluminum bottle to reduce plastic waste

Cons

Scent may be too potent for some
Smaller bottle

The lavender spray from Craft & Kin may be labeled as a pillow spray, but you can also use it to freshen up your bathroom, your car, or any fabrics with a lingering odor (like a yoga mat). That being said, the 3.4-ounce bottle is first and foremost a sleep aid, utilizing natural lavender essential oil to ease you into a good night’s rest.

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

Walmart

View On Amazon View On Walmart

Pros

Two-pack
Plant-based, natural ingredients
Multiple sizes available

Cons

Longer ingredient list
May cause allergic reaction for some

Available in a pack of two, this pillow spray from Muse Bath Apothecary is perfect for anyone wishing to add some aromatherapy to multiple rooms in their home. The 8-ounce bottles contain a blend of lavender essential oil and natural fragrances that create a therapeutic aroma for your pillow and bed linens.

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

Courtesy of Living Libations

View On The Detox Market

Pros

100% natural
Safe for skin contact
TSA-friendly

Cons

Small bottle
Scent may be too potent for some

The Living Libations pillow spray is 100% natural, making this 0.17 fluid ounce bottle a small but mighty addition to your home. The formula contains lavender, thyme, and marjoram essential oils, providing a serene scent that makes bedtime more peaceful.

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

Amazon

View On Amazon

Pros

Variety of scents
Pure essential oils
Paraben-free
Long-lasting

Cons

Smaller bottle
Scent may be too potent for some

With pure essential oils, this relaxing aromatherapy mist will provide you with a long-lasting scent throughout the night. Lavender and chamomile essential oils fill the 4-ounce bottle, giving your pillow and bed linens the scent they need to help lull you to sleep.

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

Amazon

View On Amazon

Pros

Large bottle
Calms inflamed skin
Versatile

Cons

Contains alcohol
Not TSA-friendly

Quinn’s 8-ounce pillow spray works as a natural sleep aid and a tool to calm skin irritations. The formula contains essential oils proven to put your body at ease, and the clean ingredient list means you can feel confident using the spray close to your skin.

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

Final Verdict

With its hypoallergenic formula, the lavender sleep spray from Ayadara (view at Amazon) is a good option for any pillow in your household. It comes in an 8-ounce bottle, meaning you won't have to replace it often.

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.

What to Look for in a Pillow Spray for Relaxation

Clean Ingredients

The pillow spray you choose needs to have ingredients that you feel confident about, as it will most likely come in contact with your hair, eyes, and skin. Make sure you’re aware of any allergies or sensitivities you have, as well as ingredients that everyone should generally avoid (like aluminum, parabens, and phthalates).

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.

Frequently Asked Questions

How to make your own pillow spray

While buying a pillow spray may be a quick and easy route to a better night's sleep, making your own isn't all that complicated. Generally, you need two ingredients, including essential oil, and a carrier that is used to dilute the oil. You'll also want a small spray bottle (many opt for glass bottles that eliminate the chance of seeping) to hold your spray.
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.
How to use pillow spray

The term "pillow spray" may be misleading, because it can also be used on other linens like sheets and towels. Shake your bottle to ensure the carrier and oils are well combined and spritz a few sprays onto your desired surface.
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.
Is pillow spray safe

If made with natural, clean ingredients, pillow spray is generally safe. However, it's important to note that the spray will likely come in contact with your skin and eyes, so paying attention to ingredients is prudent. Ensure that the spray is made with 100% essential oil (in addition to the carrier) as you may have an allergic reaction to added or unknown ingredients.
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.

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.