Do pillow sprays really help you sleep?

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Do you have trouble getting a good night’s sleep? Spraying your pillow might be the answer. A pillow spray (also called pillow mist) is a solution made of water and essential oils. You spray the mist on your pillow before going to sleep.

According to devoted fans, pillow sprays help you fall asleep more quickly, sleep soundly, and feel refreshed in the morning.

But do pillow sprays really work—or is this just wishful thinking? Science tells the real story. Let’s take a look at the evidence behind whether a pillow spray can improve your sleep.

Do pillow sprays work?

There aren’t any scientific studies proving pillow sprays work. However, there are studies focused on aromatherapy showing certain scents can help improve sleep—so it stands to reason that if you purchase a spray including one of these scents, it might help you get a better night’s rest.


A 2017 study looked at patients in an intensive care unit (ICU), where it can be difficult to get quality sleep. The participants in the study inhaled the two percent lavender essential oil. When the results were in, these patients enjoyed an increased quality of sleep and reduced level of anxiety thanks to the essential oil.


Another study performed in 2020 gave lavender oil aromatherapy to menopausal women, who often have trouble sleeping. The study discovered aromatherapy with lavender-scented steam inhalation increased sleep quality.


In total, there have been over 30 studies from 2011 to 2019 that have looked at sleep quality in adults and whether aromatherapy could help. A systematic literature review of these studies found aromatherapy can help improve sleep quality and reduces stress, pain, anxiety, depression, and fatigue in adults and elderly people.

Best ingredients to look for in a pillow spray

Most pillow sprays have simple ingredients. Generally, water and essential oils are the primary two ingredients (along with other ingredients intended for scent). The best ingredients in a pillow spray for sleep include:

  • Lavender. The science backs it up: Lavender oil can help improve your sleep quality, plus decrease your heart rate and blood pressure.
  • Chamomile. A recent study found inhaling a blend of chamomile and lavender decreased anxiety and depression in older adults.
  • Cedarwood. Cedarwood oil calms down your sympathetic nervous system (which controls your heart rate and adrenaline).
  • Jasmine. After sniffing jasmine, you might see your nighttime sleep quality and morning cognitive function improve.
  • Sweet orange. Citrus scents can help relax your body and mind, making it easier for you to fall asleep.

Best pillow sprays to try

Looking for the best pillow sprays to try? Select a product from the list below.

How to use a pillow spray

Using a pillow spray is simple: The product will come in a small spray bottle, and all you’ll need to do is shake the bottle and then mist it over your pillow from a few feet above (and, if desired, your pajamas and/or sheets) before going to sleep.

Don’t overdo it—normally, just a few spritzes will be enough for a pillow. If you wake up in the middle of the night and can’t fall back asleep, however, you can try spraying your pillow again.

Pro tip: If you have a silk pillowcase, consider spraying your pillow mist into the air instead of directly onto the fabric to avoid stains.

How to make a pillow mist spray

Store-bought pillow sprays might be helpful, but they can also be a bit of an investment. If you’re on a budget and want to try out a low-risk pillow spray first, use this recipe from essential oil brand Cliganic to make your own at home.


  • 2 ounces distilled water
  • 1 drop peppermint essential oil
  • 7 drops lavender essential oil
  • 4 drops lemon essential oil


Add the water to an empty spray bottle; then add the three essential oils. Close the bottle and shake well. Before you go to bed, spray on your pillow and anywhere else desired.


What spray helps with sleep?

Pillow sprays that include essential oils such as lavender and chamomile can help with sleep. The calming scents help your mind and body relax for the night.

What can I put on my pillow to help with sleep?

Pillow spray (also called pillow mist) can go on your pillow to help with sleep. You can purchase a pillow spray or make your own. You’ll use the small spray bottle to mist the solution over your pillow before going to sleep.

What is the use of pillow mist spray?

Pillow mist spray is designed with calming ingredients to help your mind and body relax before bed so you can enjoy better quality sleep and feel more refreshed in the morning.

Still having trouble catching Z’s? Here’s what to do when you can’t sleep.

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Is co-sleeping with an infant really dangerous?




For many new parents, it only seems natural to keep baby as close and comfortable as possible, even while sleeping at night. Sharing a bed will only strengthen your parent-child bonding, right?


Not so fast.


Recent research suggests “co-sleeping” with a new baby doesn’t make a big difference in bonding — and, what’s more, it can be very dangerous for the child. Fortunately, there are plenty of ways to bond with your baby while keeping them safe so that everyone can get a good night’s sleep.


Keep reading to learn more about co-sleeping, why it can be bad for baby and what you should do instead to ensure your little one’s safety during sleep.


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Co-sleeping is the term used for parents sharing a bed with their new baby.


According to Ryan Youngberg, co-founder of Baby’s Journey, a website dedicated to researching and suggesting the best baby products, there are three main reasons why some parents consider co-sleeping.


They believe co-sleeping is:

  1. Cheaper and easier than buying a bassinet or crib to set up in the parents’ bedroom
  2. The best way to build a stronger connection between mother and baby
  3. Less dangerous since they can keep an eye on the baby without needing to get out of bed

“Parents sometimes plan to co-sleep so they can make nighttime feedings easier as well as bond with the baby,” adds Nicole Johnson, president and owner of The Baby Sleep Site.


She also says some parents co-sleep out of necessity.


“When your baby won’t sleep, it’s borderline torture, if not actual torture,” says Johnson. “It’s hard for many new parents to cope with the sleep deprivation, so they may go into survival mode. This often means pulling the baby into bed with you.”


However, as research shows — and experts point out — co-sleeping could have serious risks.


Related: A sleep coach shares her best baby sleep tips




Although it feels “natural” to co-sleep, the American Academy of Pediatrics (AAP) strongly discourages the practice because of the potential danger it presents.


“The risk of co-sleeping outweighs any potential benefits,” says Jordan Seidel, owner of Let Mommy Sleep, a Las Vegas-based company that provides overnight care to newborns so parents can recuperate when transitioning from hospital to home.


So for your baby’s safety, it’s best to resist the urge.


“Co-sleeping is associated with an increased risk of sudden unexpected death in infancy (SUDI), including sudden infant death syndrome (SIDS) and fatal sleeping accidents,” Seidel says.


Johnson says this can be risky.


“Co-sleeping in terms of bed-sharing can be dangerous because a parent can roll on top of the baby or accidentally cover them with blankets that can suffocate the baby,” she says. “In addition, adults typically have soft bedding which has been categorized as a risk of SIDS.”


YakobchukOlena/ iStock


If these warnings aren’t enough to deter you from co-sleeping with your new baby, then a new study published in the Journal of Development and Behavioral Pediatrics might. Per the study, co-sleeping doesn’t increase mother-infant bonding.


“Our main finding is that parental bed-sharing during the first six months does not affect secure attachments of the baby and the mother, and also mother’s bonding with the baby,” study lead Ayten Bilgin, lecturer in developmental psychology at the University of Kent, in England, told HealthDay.


The study analyzed data from 178 infants and their parents from a mix of questionnaires and in-person visits, at term and then again at three, six and 18 months.


It found no associations between sharing a bed with baby during the first six months and maternal bonding, infant-mother attachment, sensitive parenting and infant behavioral outcomes (such as attention levels, hyperactivity and task persistence at 18 months).


“I think as long as the parents have interactions during the day with their baby, then there shouldn’t be any worries about their bonding or attachment,” says Bilgin.




According to the study, there’s also consistent evidence that the risk of SIDS increased when infants shared a bed with their parents, even without hazardous situations. That was further increased if there was parental use of alcohol, drugs, cigarettes or sleeping on a soft surface. The AAP notes that 3,500 infants die in the United States each year from sleep-related causes.


On the flip side, allowing your child to sleep on their own can be good for them.


“Teaching them to sleep independently will help them through their developmental years,” says Dorothy Chambers, sleep expert with Sleep Junkie. “It will be beneficial to teach them sleep associations to help them adopt proper sleeping times. This will help them establish their body clock and get good quality sleep.”


Related: How much sleep your child needs, according to their age


Although the AAP recommends against bed-sharing, that doesn’t mean infants must sleep in a different room. The group recommends infants sleep in their own crib in the same room as their parents for at least six months but preferably for a full year.


“Instead of co-sleeping, consider room sharing,” says Seidel, citing the AAP recommendation. “Your baby can sleep in their own portable crib, play yard or bassinet in your room, even right next to your bed.”


monkeybusinessimages/ iStock


Seidel notes that the AAP “also recommends putting your baby to sleep on their back and making sure their sleep space is clear of any blankets, pillows, stuffed animals, bumpers, etc.”


“This safe alternative allows you to feel safe and secure with your baby near without posing any of the risks co-sleeping does,” she says.


FamVeld / iStock


Besides room sharing, the AAP also recommends that a safe sleep environment include using a firm sleep surface (i.e., a crib mattress) and avoiding soft bedding and overheating.


To further reduce the risk of SIDS, the AAP advises breastfeeding, routine immunizations, using a pacifier and avoiding exposure to smoke, alcohol and illicit drugs.



This article originally appeared on Saatva.comand was syndicated by


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