Can a Pillow Spray Help You Sleep Better?

3 Key Points 

• Creates a sleep ritual – Incorporating a pillow mist into your nightly routine can help signal to your brain that it’s time to relax and unwind.
• Natural aromatherapy benefits – Essential oils like lavender and chamomile promote calmness, reduce stress, and support better sleep naturally.
• Backed by research – Studies show that ingredients like lavender essential oil can improve sleep quality and reduce anxiety.

Having trouble falling asleep or staying asleep? You’re not alone. Between work, daily stresses, and more often overstimulation, winding down at night can be challenging

Among the many sleep aids out there, pillow mists are starting to gain more popularity. Just a few spritzes before bed, and you’re surrounded by calming scents meant to help your body relax and your mind slow down. But do they really work or is it just all marketing?

Continue reading as our medical aesthetic clinic in Singapore dives into the science behind pillow sprays and whether they truly deliver on their promise.

What is pillow spray?

Also known as pillow mist, a pillow spray is a light, aromatic spray typically made with water and essential oils. Designed to be applied to your pillow, sheets, or even pajamas before bedtime, it is said to help create a relaxing environment for sleep. 

Many users say it helps them fall asleep faster, sleep more deeply, and wake up feeling refreshed. The idea behind pillow mist is simple: calming scents help your body and mind settle down, making it easier to drift off. It’s like aromatherapy but in your bedtime routine.

For further reading:A New Study Reveals How Much Sleep You Need for Successful Aging

How does a pillow spray work?

Pillow spray works with your senses to help your mind and body wind down. When you spritz a calming scent onto your pillow or room, the fragrance activates the olfactory system (the brain’s smell center), which can gently nudge you into a more relaxed state.

Certain scents, like lavender, chamomile, or sandalwood, are known for their calming properties. Over time, your brain begins to link the scent with sleep, creating a kind of memory that signals it’s time to rest. It’s the same reason why certain smells instantly take you back to a specific moment in your life.

Do pillow sprays work? Here’s what the research says

While there aren’t many studies specifically focused on pillow sprays, there’s plenty of research on the essential oils used in them.

• 2017 study – A study done on ICU patients (who cannot sleep well) found that lavender essential oil helped improve their sleep quality. Apart from sleeping better, they felt less anxious after inhaling lavender oil.
• 2020 study – A study on menopausal women found that lavender aromatherapy improved sleep quality significantly. Lavender-scented steam inhalation also improved quality of life among those dealing with sleep deprivation issues during menopause.
• 2021 systematic literature review – A review of over 30 studies found that aromatherapy in general can improve sleep and ease stress, anxiety, and fatigue, especially in adults and the elderly.
• 2023 systematic review – Lavender essential oil inhalation was found to be safe and effective treatment for anxiety. And regardless of the lavender species they used, studies showed it reduced anxiety levels.

So, while the lavender pillow mist itself may not be magic, the ingredients in it can absolutely make a difference, especially in promoting calm and relaxation. 

How to choose a good pillow spray

Not all pillow mists are created equal. If you’re looking to include one into your nightly routine, here are a few  tips that can help:

1. Go natural over synthetic – Avoid synthetic oils or fragrance oils, which are more likely to trigger allergies or irritation. Choose formulas with natural essential oils, which are a gentler, more natural option for your sleep space.
2. Keep it simple – A good pillow mist doesn’t need a long list of complicated ingredients. So, before buying, read the ingredient list first. If it is too long with too many ingredients, it might be best to skip it. Look for formulas that are minimal or with less ingredients.
3. Choose a scent you love – You need to actually like the scent. If woody or earthy smells like cedarwood or sandalwood aren’t your thing, skip them. Lean toward florals like lavender or something crisp and fresh like peppermint. 

How to use a pillow spray

Adding a pillow spray to your bedtime ritual can benefit your sleep. Gently shake the bottle, then hold it a few feet above your pillow and mist lightly (about 2 to 3 sprays). You can also spritz your sheets or pajamas for a more immersive scent experience.

If you wake up during the night, feel free to reapply to help you settle back to sleep. You can keep the bottle by your bedside just in case.

Tip: If you use a silk or satin pillowcase, spray the mist into the air above your bed or onto your sheets instead to avoid staining the fabric.

Dr. Sylvia Skin Care’s Lavender Dream

Cutis’s skincare line, Dr. Sylvia Skin Care, has the Lavender Dreams Pillow Mist. Infused with natural essential oils, it can transform your space into a sanctuary of rest, so you’ll wake up feeling refreshed and restored. You can use Lavender Dreams in your pillow/bedroom, meditation space, or anywhere you need a moment of calm.

Benefits: 

• Calms the senses and enhances relaxation
• Helps regulate mood with natural aromatherapy
• Anti-bacterial and anti-inflammatory properties
• Creates a peaceful, bedtime-ready atmosphere
• Wake up feeling refreshed and recharged

So, do they work?

Pillow sprays aren’t a miracle cure, but they can help you fall asleep faster and sleep more soundly. This is especially true when they contain sleep-supportive or calming scents like lavender or chamomile.

At the very least, they’re a great way to turn your nighttime routine into a calming ritual. And sometimes, that’s exactly what your body needs to wind down or switch off.

Want to try our own pillow mist, Lavender Dreams? Get yours today at this link. You can also WhatsApp us at +65 9780 2079 to learn more about our non-surgical treatments that can promote a well-rested and energized appearance or schedule a consultation with one of our aesthetic doctors in Singapore.