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How to make your own soothing Sleep Spray

Here’s a relaxing and delicious spray to add to your bedtime routine. Best of all you can make it yourself at a fraction of the price of commercially-made sleep sprays.

A little goes a long way and it’s an easy way to psychologically prepare yourself that it’s time to ‘down tools’ and get ready for sleep. Your brain is conditioned to associate a certain fragrance with sleep, in much the same way you associate a song with a place and time.

This is a quick and easy recipe you can make using everyday ingredients.

·20 drops of lavender essential oil (or calming oil of your choice)

·½ cup boiled and cooled water (distilled)

·1 tbsp of witch hazel (unscented) or vodka

·Small spray bottle

·1 tsp of dried lavender (optional)


Pour all ingredients into the spray bottle and shake well to mix. Spray over your bed linen, including up over your pillow just before going to bed. Simply double your quantities if you have a larger spray bottle.

Lavender is influential for slowing your heart rate and relaxing those muscles. If lavender ‘isn’t your thing’ there are other sleep-inducing and calming scents available, such as:


Chamomile also alleviates insomnia which can in turn tackle anxiety and depression. So, if work or, life, in general, is tough at present, chamomile could help you. Because let’s face it when you are well-rested everything else is so much easier to tackle.

Ylang Ylang

Reduces hypertension and alleviates stress and anxiety.

Clary Sage

Is a natural sedative, promotes relaxation and helps reduce blood pressure.


Targets headaches, sprains and muscle aches. Also lowers heart rate and blood pressure.

When using essential oils, please remember:

Essential oils can be very potent and harmful to the skin if not used correctly. We recommend you never use essential oils directly on the skin.

Because it smells so good, this spray is often used to freshen:



·Blankets and sheets which have been in storage

·Or make an extra one for smelly teenage bedrooms!

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