How to Use Pillow Spray for a Better Sleep

If you struggle with sleep issues, exploring natural methods to enhance your sleep quality may be on your agenda. Consider incorporating a pillow spray into your routine—a blend of water and essential oils applied to your pillow before sleep.

These sprays aim to relax, soothe your mind, and cultivate a tranquil bedroom ambiance. But do they deliver on these promises? How should you apply them effectively? In this article, we’ll address these queries and offer guidance on maximizing the benefits of pillow sprays for improved sleep.

What is a pillow spray?

A pillow spray, also known as a pillow mist, is a fragranced solution typically made with water and essential oils. It’s designed to be spritzed onto your pillow and bedding shortly before sleep.

Among the frequently utilized essential oils in pillow sprays are lavender, chamomile, rose, bergamot, and ylang-ylang. Renowned for their calming, soothing, and stress-alleviating properties, these oils can facilitate quicker and more restful sleep.

How does a pillow spray work?

Pillow sprays work through the principles of aromatherapy, a methodology harnessing natural scents to modulate mood, emotions, and overall well-being. Aromatherapy is based on the idea that different scents can trigger different responses in your brain and nervous system.

For example, lavender oil can stimulate the parasympathetic nervous system, facilitating relaxation and restfulness. Chamomile oil may lower cortisol levels, a stress-inducing hormone, while rose oil can elevate serotonin levels, the neurotransmitter linked to mood regulation and feelings of happiness.

When you spray on your pillow, you create a pleasant and soothing scent in your bedroom that can help you unwind and prepare for sleep.

The smell can also help you associate your pillow with sleep, making it easier to fall asleep when lying down. The smell can linger throughout the night and help you stay asleep by preventing disturbances from external noises or lights.

How to use a pillow spray?

Pillow spray is a product that can help you relax and sleep better by using natural scents. To use pillow spray, you need to follow these steps:

1. Shake the bottle well before each use to mix the water and essential oils.

2. Spray the pillow mist onto your pillow about three or four times, 10-15 minutes before bed. If you have sensitive skin, spray it on the underside of your pillow instead. 

3. Lie down and breathe in the soothing aroma of the pillow spray. Some of the most common scents are lavender, chamomile, and vanilla, which have calming and stress-relieving effects.

4. Enjoy a peaceful and restful night’s sleep!

Pillow spray can also be used as a body mist to refresh your skin and smell good. Just spray it lightly on your body and enjoy the benefits of aromatherapy.

How to make your pillow spray?

If you want to save money or customize your scent, you can also make your pillow spray at home. All you need for this DIY project is:

– Distilled water

– A glass spray bottle

– The essential oil(s) of your choice

– Grain alcohol (optional)

Here are the directions for making your pillow spray:

1. Add your choice’s essential oil(s) to a glass bottle—whether a single oil or a blend based on your preference. Aim for 10-20 drops of oil per 100 ml of water.

2. Add grain alcohol to the glass bottle to preserve your spray for longer. You can use about 10 ml of alcohol per 100 ml of water.

3. Swirl the oil(s) and alcohol together in the bottle.

4. Fill the remaining portion of the bottle with distilled water. 

5. Shake well and label your bottle.

You should replace your pillow spray every 2-3 weeks if you don’t use grain alcohol or every six months if you do.

What are the benefits of using a pillow spray?

Many people swear by pillow sprays, touting their ability to lull them into a peaceful slumber and create a calming sleep haven. But what does the evidence say? And are these scented mists truly the sleep saviors they’re cracked up to be?

To answer that, let’s dive into the potential benefits of pillow spray, based on a recent product tester survey:

Sweet Dreams Await:

• Improved Sleep Quality: A whopping 91% of testers reported experiencing better sleep after using a pillow spray, suggesting it effectively promotes deeper, more restful sleep.
• Faster Drifting Off: 82% found they fell asleep quicker, highlighting the potential of pillow sprays to combat pre-sleep jitters and anxieties.
• Waking Up Refreshed: 82% woke up feeling less tired and more energized, indicating a potential boost in overall sleep quality and daytime alertness.

Beyond Sleep:

• Relaxation Retreat: 91% agreed the spray helped them feel more relaxed before bed, suggesting it effectively creates a calming bedtime atmosphere.
• Aromatherapy Delight: The pleasant scents offered by pillow sprays can be an enjoyable addition to your bedtime routine, promoting a sense of tranquility and well-being.
• Freshness Boost: For those who don’t wash their pillows frequently, pillow sprays can offer a quick refresh, masking slight odors and leaving your sleep haven smelling clean and inviting.

What are the possible side effects of using a pillow spray?

Using a pillow spray is generally safe and harmless, but there are some possible side effects that you should be aware of. Some of these side effects are:

– If you have sensitive skin or allergies to any ingredients in the spray, it may lead to skin irritation or allergic reactions.

– It can cause eye irritation or damage if you get any spray in your eyes.

– It can cause respiratory problems or asthma attacks if you inhale too much of the spray or have a respiratory condition.

– It can interfere with your medications or health conditions if you use specific oils that have contraindications or interactions with them.

To avoid these side effects, you should always test a small amount of the spray on your skin before using it on your pillow. You should also avoid spraying the mist near your eyes, nose, or mouth. You should also consult your doctor before using a pillow spray if you have any medical conditions or if you are pregnant or breastfeeding.

Conclusion

Pillow sprays offer an affordable and customizable way to enhance sleep quality and well-being. While they promote relaxation and restful sleep, be cautious of potential side effects. Prioritize skin patch tests, avoid eye contact, and consult a doctor with health concerns. 

References:

[1] https://www.sleepadvisor.org/pillow-mists-and-sprays/

[2] https://www.healthline.com/health/aromatherapy-for-sleep

[3] https://www.bcm.edu/news/sleep-disorders/stress-and-sleep

[4] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3612440/