DIY Travel-Size Pillow Spray for Sleep

Need some help falling asleep faster? Keep this sleep spray in your nightstand to use whenever you need some extra help falling asleep. Or, use it regularly as part of a healthy night routine! This travel-size DIY pillow spray is the perfect way to bring the benefits of aromatherapy with you wherever you go! Throw it in your purse or carry-on bag to bring some of the comforts of home with you on your travels. It’s also perfect to bring camping! Here are 5 easy essential oil combinations you can try for your own pillow sleep spray.

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For several weeks now, I’ve been finding it harder to fall asleep. There can be many potential causes of sleep disturbances, but until I can get to the root cause, I’ve been doing my best to incorporate as many natural sleep-promoting habits and remedies as possible! One natural remedy I always have on hand is a variety of essential oils, and many of them can be great for promoting sleep.

I now keep this pillow spray in my nightstand and use it almost every night! The light scent is so calming and soothing. It’s especially nice any time the weather is hot (we don’t have air conditioning), because it cools off your pillow and you can also mist it directly on your face. Being too hot is actually one reason that some people can’t sleep. I’m excited to bring this camping too, where I usually have trouble sleeping.

Can Essential Oils Really Help With Sleep?

Quite a few studies have been conducted evaluating the effectiveness of essential oils for sleep problems. This meta-analysis study of the clinical effects of aroma inhalation for sleep problems concluded “that the use of aromatherapy was highly effective in improving sleep problems such as insomnia, including quantitative and qualitative sleep effects…”

In another study, they concluded “Lavender and bergamot oil inhalation appeared effective in reducing anxiety and improving sleep quality in surgical intensive care unit patients.” And in yet another study, it was concluded that “Lavender and sleep hygiene together, and sleep hygiene alone to a lesser degree, improved sleep quality for college students with self-reported sleep issues, with an effect remaining at follow-up.” In this study with college students, they also reported waking feeling more refreshed than the group who did not use lavender.

The college student study above also demonstrates the importance of taking a holistic view of sleep, and incorporating better sleep hygiene habits. As I noted above, there are usually multiple reasons for poor sleep, so it’s helpful to try everything that you can! Essential oils can be a useful and effective tool to add to your routine.

Which Essential Oils to Use for Promoting Sleep

While lavender has been the most widely studied in research trials in regards to improving sleep, there are many other essential oils that can be useful for this too. If you’re not a lavender fan, don’t worry because I have more options for you below!

Thinking about some of the root causes of your poor sleep quality or lack of ability to fall asleep quickly, can help you determine which oils might help you. If you are experiencing anxiety, depression, worry, or stress, choosing essential oils that help with these specific emotions can help you get the best results.

Everyone’s biochemistry is different and will respond differently to various combinations of essential oils. It’s helpful to customize this spray based on the essential oils that you prefer the scent of, or the ones that are most suited to the possible root causes of your sleep issues. Feel free to mix-and-match them!

Many essential oils overlap with the benefits that they can provide (as you will see below), but here is a general summary of some of the best essential oils to use in relation to what can cause sleep problems:

• Best essential oils for anxiety (to promote calm): lavender, roman chamomile, vetiver, frankincense, geranium
• Best essential oils for improving mood: bergamot, ylang ylang, lavender, roman chamomile, sweet orange
• Best essential oils for restless legs syndrome: roman chamomile, cedarwood, cypress, helichrysum, marjoram
• Best essential oils for insomnia: lavender, roman chamomile, clary sage, ylang ylang, juniper berry
• Best essential oils for stress (to promote relaxation): jasmine, sandalwood, vetiver, lavender, sweet orange, neroli

How to Properly Dilute the Essential Oils

When using essential oils, you always want to make sure they are properly diluted. Essential oils are potent and very concentrated! The dilution rate that is best for most people is 2-3%. A 1% dilution is best for children, around pets, during pregnancy, and anyone with really sensitive skin. Here’s a quick reference for the correct amount of drops to use for those dilutions:

• 3% dilution: 18 drops of essential oils per 1 oz carrier liquid
• 2% dilution: 12 drops of essential oils per 1 oz of carrier liquid
• 1% dilution: 6 drops of essential oils per 1 oz of carrier liquid

Safety note: Some oils can not be used during pregnancy or on young children. Some oils may interact with drugs/medications. Please do your own research and consult your physician to ensure that each oil is appropriate and safe for your situation. The information presented here is for informational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment.

Supplies Needed

• Try these 1 oz spray bottles that come with a small funnel, or if you prefer to make a slightly larger size, 2 oz spray bottles like these will work too.
• When sourcing essential oils, be sure to only buy from a source you trust. One way to ensure high-quality oils is to buy only organic ones. I personally use the essential oils sourced by my family’s small business, Ty Essential Oils.
• I like to buy a large jug of distilled water from the grocery store. Then I can also use it for homemade foaming hand soap and cleaning products.

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