Chamomile and Lavender Spray as a Natural Sleep Aid

Photo by Léonard Cotte on Unsplash

How It Works

An adequate amount of sleep is essential to a healthy body and mind. Adults receiving 7 to 9 hours of sleep have sharper concentration, better memory, stronger immunities, faster metabolic rates, and will be more capable of managing stress than their less well-rested counterparts. Whether you are suffering from insomnia, getting used to sleeping in a new environment, or just want to improve you sleep hygiene, this spray is simple and inexpensive to make. Spraying it on your pillow before winding down for the night will signal your body that it is time to relax and prepare for a peaceful sleep.

What You’ll Need


Easy Neither easy
nor hard


During my freshman year of college, I lived in a triple with two amazing young women. While my roommates and I were as close as sisters and lived together very well, our sleep schedules were extremely different. In addition to my natural tendency to wake up early, am a varsity athlete and have team conditioning at 6:30 every other morning. My roommates are both pre-medical students, and would often work late into the night on physics labs and calculus problem sets. To help myself get enough sleep in a room where voices and lights were present late into the night, I began to rely on melatonin pills. Although this is a naturally produced hormone, I became concerned when I needed more and more pills to fall asleep as my tolerance increased. I knew this was not a sustainable behavior to get myself to fall asleep, so I decided to shift to a more natural method. I spoke with my roommates about softer light and less noise at night, and made a concerted effort to relax my body and mind before falling asleep. When I sprayed the lavender mist on my pillow, my body eventually came to associate it with bedtime and relaxation!

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