Pillow spray guide: lavender sleep mists, evidence and safety
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- This Works deep sleep pillow spray. Best for: A lavender-based bedtime scent. See options on Amazon
- Travel-size pillow spray. Best for: Hotels and trips. See options on Amazon
- Lavender and chamomile pillow mist. Best for: Trying a different lavender blend. See options on Amazon
What a pillow spray is
Pillow sprays are fragrance mists for bedding. Many use essential oils; lavender is the most common. NCCIH describes lavender as an aromatic, evergreen plant native to the Mediterranean region, whose scent has commonly been used in bath products, perfumes and aromatherapy.
This Works describes its deep sleep pillow spray as a blend of Lavender, Camomile and Vetivert and says it is meant for bedtime use to help reduce sleep anxiety and improve sleep quality. It suggests spraying a fine mist over your bedlinen to start a wind-down routine. For lavender oil on its own, see our lavender essential oil guide.
This Works sprays compared
| Spray | Maker description | Sizes listed |
|---|---|---|
| deep sleep pillow spray | Lavender, Camomile and Vetivert; spritz your pillow before you sleep | 75ml, 150ml, 250ml, 400ml refill |
| sleep plus pillow spray | Motion-activated spray for restless sleepers with encapsulated Lavender, Camomile and Vetivert essential oils; 99% natural | 100ml |
| baby sleep pillow spray | 99% natural, with Lavender and Camomile, for a bedtime routine with your baby | Not stated in description |
Details are from This Works product pages.
What the evidence says
NCCIH says it is unclear whether aromatherapy with lavender oil has benefits for anxiety, stress, symptoms of depression, some types of pain, sleep quality or insomnia. It notes some people have reported feeling a sense of improved quality of life from lavender aromatherapy. Studies have suggested a lavender oil product taken by mouth might help anxiety, which is a different product from a spray.
Makers publish their own studies. This Works says that in a study of 100 subjects and 100 ex-prescription users compared to no product, 89% fell asleep faster than usual and 97% slept better, and that the spray was tested in 4 independent user studies on over 600 participants. These are self-reported maker results, not independent clinical trials, so read them as marketing claims.
How to use one
- Spray the bedding, not your face. This Works suggests a fine mist over your bedlinen or a spritz on your pillow before you sleep.
- Make it part of a routine. A familiar scent can be one cue in a wind-down routine, along with a dark, quiet room; see our blackout curtains guide.
- Cut evening screen light too. See our blue light blocking glasses guide for what eye doctors suggest about screens before bed.
- Keep the bedroom comfortable. If you run hot, see our cooling pillow guide.
Skin and health safety
NCCIH says topical products containing lavender may cause allergic skin reactions in some people. If your skin reacts where it touches sprayed bedding, stop using the spray and wash the linen.
NCCIH also reports a few cases of swelling of breast tissue in children who used topical products containing lavender, while noting it is unclear whether the lavender was responsible. It advises that if you take any type of medicine, talk with your health care provider before using lavender or other herbal products.
Pets and essential oils
The ASPCA says concentrated essential oils can harm pets and that it is best to completely avoid applying them directly to your pet. It warns that birds' respiratory tracts are very sensitive, and that if your pet has a history of breathing problems, it may be best to avoid using a diffuser altogether.
- Keep bottles up and out of paws' reach to prevent your pet swallowing them, as the ASPCA advises.
- Signs of trouble the ASPCA lists include unsteadiness on the feet, depression and, in severe cases, low body temperature; vomiting and diarrhea can follow ingestion.
- If you are worried, contact your veterinarian or the ASPCA Animal Poison Control Center at (888) 426-4435 immediately.
What to look for when you buy
This Works deep sleep pillow spray
Best for: A lavender-based bedtime scent
This Works lists Lavender, Camomile and Vetivert and sells it in sizes from 75ml up to a 400ml refill.
Watch out: Maker sleep figures are self-reported user studies.
See options on AmazonTravel-size pillow spray
Best for: Hotels and trips
This Works lists a 75ml size of its deep sleep spray, smaller than its 150ml and 250ml bottles.
Watch out: Check the bottle size against your travel liquid limits.
See options on AmazonLavender and chamomile pillow mist
Best for: Trying a different lavender blend
Many sprays pair lavender with chamomile, as This Works does in its Sleep Plus and baby sprays.
Watch out: Read the full ingredient list if you have sensitive skin.
See options on AmazonQuestions people ask
- Do pillow sprays help you sleep?
- NCCIH says it is unclear whether lavender aromatherapy helps sleep quality or insomnia; maker studies are self-reported.
- How do you use a pillow spray?
- This Works suggests a fine mist over your bedlinen or a spritz on your pillow before you sleep.
- Are pillow sprays safe for pets?
- The ASPCA warns essential oils can harm pets, especially birds; keep bottles out of reach and call a vet if worried.
- Can lavender irritate skin?
- NCCIH says topical lavender products may cause allergic skin reactions in some people.
- What is in a lavender pillow spray?
- Usually lavender plus other oils; This Works blends Lavender, Camomile and Vetivert.
Sources
- Lavender (nccih.nih.gov), National Center for Complementary and Integrative Health
- deep sleep pillow spray (thisworks.com), This Works
- sleep plus pillow spray 100ml (thisworks.com), This Works
- baby sleep pillow spray (thisworks.com), This Works
- The Essentials of Essential Oils Around Pets (aspca.org), ASPCA