Imagine being surrounded by a gentle, calming aroma that eases you into a deep, peaceful slumber.
This has been a revelation in my own life, especially after seeing the profound impact a consistent bedtime routine had on my children. There’s truly nothing like the predictability and tranquility of a few soothing steps before bed.
As someone who uses essential oils for virtually everything, incorporating them into a sleep-promoting routine was a natural progression for me.
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In this article, I’m excited to guide you through crafting your own essential oil pillow spray.
We’ll start with lavender—a favorite for its sleep-inducing properties—but I’ll also introduce you to alternatives. All the blends I’ll share are specifically designed to enhance your sleep environment.
So, let’s dive in and explore how easy and beneficial it is to create a nightly oasis with just a few spritzes of your homemade pillow spray. Let’s go!
Why Use a Pillow Mist?
Using a pillow spray with essential oils adds a delightful, personalized touch to your bedtime routine.
As a quick and budget-friendly option, it’s a great natural alternative to commercial sleep aids.
Blissful Dreams Lavender Pillow Spray from Plant Therapy
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Once upon a time, I ordered this fabulous Blissful Dreams Lavender Pillow Spray from Plant Therapy. It promotes a peaceful night’s rest, and I fell in love instantly!
I used it up faster than I could blink, and then thought to myself: why not create my own?
Since I love to DIY, I thought to myself: “this can’t be all that hard”. So I came up with my own recipe.
I started with a 100% Lavender essential oil spray, as Lavender is one of the best aromas for promoting sleep. Then I experimented with other sleep blend recipes, all of which I’ll explain to you below.
Benefits of Lavender Oil
KidSave Lavender Essential Oil from Plant Therapy
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Lavender essential oil is well known for its soothing scent and ability to enhance relaxation. There are also medical studies on the aroma of Lavender improving sleep quality in healthy students ¹.
- Lavender has a mild sedative effect on the body, helping to reduce stress and anxiety levels.
- It supports a lower blood pressure and heart rate, which are important factors for helping you enter a more restful sleep state.
- Lavender can also improve sleep quality by increasing the amount of time spent in deep sleep. ²
The olfactory system (sense of smell) directly interfaces with the brain’s limbic system, which governs emotions and memories. Inhaling the scents of essential oils can elicit calm and peaceful emotions, making it easier to relax and fall asleep.
By understanding the properties of essential oils and how they contribute to relaxation and sleep, you can create a fabulous tool for improving your overall sleep quality.
Lavender Pillow Spray Recipe for Sleep
Crafting your own pillow spray for better sleep is super easy!
Whether you’re new to essential oils or an experienced enthusiast, this easy DIY pillow spray recipe will help you design a soothing sleep aid right in your own home.
What You’ll Need
- An empty 4 oz glass fine mist spray bottle
- Distilled water
- 18 drops Lavender essential oil (or 18 drops total of other essential oils combined)
If the scent is too strong or too weak, adjust the total number of essential oil drops you used in your recipe.
NOTE: If you plan to use this spray for your children, make sure to use kid safe essential oils.
Making Your Pillow Spray
- Start by adding the 18 drops of essential oils into your empty spray bottle.
- Top up with distilled water until almost full.
- Shake well to combine
How to Use your Pillow Spray
- Spritz 3-5 solid sprays of your Pillow Spray over your bed and pillow.
- Use your pillow spray 2-3 minutes before curling in. I usually spray the pillow, then change into my pajamas. This leaves just enough time for the spray to settle down and release its aroma into the linens.
- Spray about 2 feet above the pillow.
- Be careful not to spray the linens too closely as the recipe is mostly water. You don’t want the sheets all damp.
- Store your pillow spray in a dark place (for example, inside a drawer), to maintain its best potency.
Precautions
If you find yourself sensitive to the scent (a tickling in the nose, for example, or sneezing), make sure you are using a high quality, pure essential oils. Always buy from a reputable brand! I also get “the sneezes” when smelling adulterated or impure essential oils. Or if you can, use organic essential oils.
Certified Organic Lavender from Rocky Mountain Oils
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Best Essential Oils for Sleep
Several essential oils are particularly noted for their sleep-promoting properties. Here are some of the most effective:
- Lavender: One of the most studied essential oils for sleep, lavender is praised for its ability to calm the nervous system by lowering blood pressure, heart rate, and skin temperature. It also helps reduce anxiety, which is often a significant barrier to sleep.
- Roman Chamomile: Known for its calming, soothing properties, Roman chamomile is another favorite for sleep. It has a mild sedative effect, which can help decrease anxiety and relax the muscles.
- Bergamot: Unlike many citrus oils that have stimulating effects, bergamot is calming. It can reduce stress and anxiety levels by lowering cortisol (the stress hormone) in the body.
- Cedarwood: This oil has a grounding, earthy aroma that is believed to help encourage the release of serotonin, which is converted into melatonin in the brain, aiding in sleep regulation.
- Ylang Ylang: Known for its rich, floral fragrance, ylang ylang is effective in reducing stress and promoting a sense of calm, which can help facilitate sleep.
- Sandalwood: Its rich, woody aroma is often used in meditation for its grounding effects. Sandalwood is also helpful for sleep as it can decrease wakefulness and increase amounts of non-REM sleep.
- Valerian: Valerian root has been used for centuries to treat insomnia and nervousness. The essential oil derived from it can help improve sleep quality and reduce the time it takes to fall asleep.
Recipes for Blended Essential Oil Pillow Sprays
If you’re ready to experiment with something more than Lavender, here are a few other sleep blends I’ve tried in my pillow spray:
- Sleep Blend 1: 12 drops Lavender + 6 drops Chamomile
- Sleep Blend 2: 10 drops Lavender + 3 drops Cedarwood + 5 drops Bergamot
- Sleep Blend 3: 10 drops Lavender + 5 drops Sweet Orange + 3 drops Vetiver
Final Thoughts
Creating your own DIY pillow spray is a delightful and effective way to enhance your nightly routine and promote better sleep.
By harnessing the natural powers of essential oils such as lavender, chamomile, and bergamot, you can craft a custom blend that not only soothes your senses, but also prepares your mind and body for a restful night’s sleep.
With your new DIY pillow spray by your side, you’re all set to drift off into a deeper, more peaceful slumber each night.
Remember, the right scent can transform your sleep environment, turning your bedroom into a serene retreat where each night ends in blissful dreams.
So, embrace this natural remedy and look forward to better sleep, naturally and beautifully.
References
¹ National Library of Medicine: Studies on Sleep and Lavender
² Plant Guru: How lavender oil can help you sleep better
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