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DIY PILLOW SPRAY FOR A RESTFUL NIGHT’S SLEEP

If you’re having trouble getting a good night’s sleep, a DIY pillow spray might be just what you need. This simple homemade sleep spray features three soothing lavender essential oil blends designed to encourage relaxation and help you drift into a deep, restful slumber.

Winding down after a stressful day can feel impossible. Despite eating well, exercising, and taking care of ourselves, sleep is often the hardest part of maintaining a healthy lifestyle.

And in today’s fast-paced world, it’s easy to see why!

Creating a calming bedroom sanctuary is more important than ever for restful sleep. Along with healthy sleep habits, natural remedies like aromatherapy can help set the stage for a peaceful slumber.

This is where a soothing essential oil pillow spray for beauty sleep comes in. This DIY pillow spray recipe is a simple way to add a calming fragrance to your bedding, encouraging relaxation and helping you drift off into a deep sleep.

Whether you have essential oils or not, this recipe includes options for both, as well as an alcohol-free version. Whatever supplies you have on hand, you’ll be able to create your own pillow mist.

For the ultimate wind-down, try pairing this spray with a relaxing lavender shower steamer during your bedtime routine. To take it even further, apply a homemade magnesium lotion once you’re tucked into bed for extra relaxation!

How this pillow spray helps for sleep

As we explored in our post on DIY aromatherapy perfume, the scents of certain essential oils have the ability to soothe the mind and body. If sleep is a struggle for you, essential oils can be a powerful addition to your nighttime routine.

And what better place to experience their calming effects than right beside your head, on your pillow?

It’s not recommended to apply essential oils directly to your pillow, as they can be too concentrated. However, by making your own DIY sleep spray, you can safely dilute the oils for proper use.

Plus, it’s a fantastic way to enjoy the benefits of essential oils without the need for a diffuser!

Lavender essential oil for sleep

Below, I’ve shared 3 calming essential oil blends for your pillow spray, each featuring Bulgarian lavender oil.

Why choose lavender for your sleep spray? Lavender is one of the most renowned and well-researched essential oils for promoting rest and reducing stress. Numerous studies have highlighted lavender oil’s powerful sedative, anxiety-relieving, and calming properties, making it a go-to choice for improving sleep through aromatherapy.

Lavender’s sleep-enhancing benefits are threefold. First, as a sedative, lavender oil can help you feel sleepy. Second, its anxiolytic properties can ease the anxiety that might be keeping you awake.

Not only can lavender essential oil help you fall asleep faster, but it can also improve the quality of your sleep. Research has shown that lavender’s soothing fragrance enhances sleep quality and promotes deeper rest.3,1

However, it’s important to note that this effect is even stronger when combined with good sleep hygiene. So, be sure to incorporate healthy habits into your nighttime routine, like limiting blue light exposure before bed.

Engaging in relaxing activities is also key. One calming ritual you can try? Gently massaging your face with a homemade lavender cleansing balm. While you’re at it, check out 5 tips to protect yourself from blue light!

DIY sleep spray ingredients

While there are plenty of store-bought pillow sprays available, there’s really no need to buy one when making your own at home is so simple.

To create your DIY pillow spray, all you need is a liquid base like vodka or witch hazel, a natural emulsifier (as shown below), and your favorite essential oils (or a hydrosol). You’ll also need a glass spray bottle to store and dispense your homemade spray.

VODKA, ALCOHOL, OR WITCH HAZEL

For the longest shelf life, I recommend using vodka or high-proof alcohol, as it helps prevent bacterial growth. However, if you prefer a version without alcohol, you can use witch hazel, as long as it contains a preservative to keep it fresh.

Tip: You can use any leftover alcohol or witch hazel to create your own DIY perfume.

NATURAL EMULSIFIER

A natural emulsifier is key for dispersing the essential oils in your pillow spray. Since essential oils don’t mix with water, the oils would simply float on top without an emulsifier. This is problematic because spray nozzles dispense from the bottom, not the top!

There are various natural emulsifiers and solubilizers you can use for this recipe. I used Capryl/Caprylyl Glucoside from my Simply Earth essential oil box, which comes in a convenient dropper bottle for easy dispensing and measuring. If you don’t have this emulsifier, I’ve listed other options in the how-to section below.

If you’re hesitant to buy another ingredient, rest assured that emulsifiers are easy to use—just mix with your essential oils before adding the rest of the ingredients. Plus, any leftover emulsifier can be used in other DIY projects like essential oil deodorant or room sprays.

If you decide not to use an emulsifier, remember to shake your pillow spray well before each use. However, this can result in uneven distribution of the oils, which isn’t ideal.

ESSENTIAL OILS

It’s important to avoid using products with synthetic fragrances, especially in pillow sprays, as they often contain chemicals that can be irritating and lead to headaches—something you definitely don’t want when trying to fall asleep!

Unlike artificial fragrances, essential oils like lavender contain natural aromatic compounds that offer real benefits. Lavender, in particular, is known for its calming, sleep-inducing properties, making it an ideal choice for your DIY pillow spray.

While lavender is one of the best essential oils for relaxation, it’s far from the only option. This homemade pillow spray recipe includes three different essential oil blends to promote sleep, which you can customize based on your preferences.

HYDROSOL

If you’d prefer a pillow spray without essential oils, you can use lavender hydrosol, the floral water left over from the essential oil distillation process. Simply spritz lavender hydrosol directly onto your bedding—there’s no need to mix it with anything else!

While hydrosols are not as potent as essential oils, they retain many of their benefits. Their light fragrance makes them a great option for those who are sensitive to stronger scents or for use with children.

ESSENTIAL OIL BLENDS FOR PILLOW SPRAY

Here are three calming essential oil blends for your lavender sleep spray. Each blend has its own unique fragrance profile and benefits:

Sleepytime Lavender:

  • 12 drops Sleepy essential oil blend
  • OR 5 drops lavender essential oil
  • 3 drops ho wood essential oil
  • 2 drops bergamot essential oil
  • 2 drops grapefruit essential oil

Lavender Vanilla:

  • 5 drops lavender essential oil
  • 5 drops vanilla essential oil
  • 2 drops patchouli essential oil (or copaiba essential oil)

Lavender Chamomile:

  • 5 drops lavender essential oil
  • 4 drops chamomile essential oil
  • 4 drops amyris essential oil

Feel free to experiment with these blends to find the perfect scent that helps you unwind and relax before bed!

SLEEPTIME LAVENDER

The Sleepy blend is a relaxing mix of lavender, ho wood, grapefruit, and bergamot essential oils that I received in my Simply Earth Essential Oil Recipe Box. I was curious about the choice of citrus oils in this blend, since citrus scents are typically invigorating. I often use them in energizing products like “wake me up” shower steamers and roll-ons.

However, I was pleasantly surprised by this blend. The citrus notes mellow out the lavender, which can sometimes be overpowering or too floral. This makes it a great option for those who want the benefits of lavender essential oil for sleep but find its scent too strong or intense.

Ho wood adds a grounding, earthy tone to the blend, while also acting as a fixative oil, which helps the fragrance last longer on your pillow. Sleepy comes pre-bottled as a blend, so it’s easier and more affordable than buying each individual oil to recreate it on your own.

LAVENDER VANILLA

Lavender essential oil is already an effective natural sleep aid, but when paired with vanilla oleoresin, it creates a calming blend that smells like a sweet dessert. Vanilla is also known for its relaxing properties, making this combination a perfect bedtime scent. The warm, comforting aroma of lavender and vanilla together can help you unwind and drift off to sleep with ease. This blend not only promotes relaxation but also creates a cozy, indulgent experience.

LAVENDER VANILLA WITH PATCHOULI

I also added a couple of drops of patchouli to my lavender vanilla pillow mist. Patchouli is one of those scents that people either love or hate, but it has powerful aromatherapeutic properties that can help reduce anxiety. Plus, it’s the most well-known fixative essential oil, meaning it helps your pillow spray’s fragrance last throughout the night.

That said, I know not everyone is fond of patchouli’s distinct aroma. If you’re one of those who aren’t keen on it, you can easily swap it for copaiba oil, which also has calming properties. Copaiba has a sweet, slightly spicy scent that pairs beautifully with lavender and vanilla. Additionally, if you’re on a budget, you can choose a more affordable vanilla blend instead of pure vanilla essential oil.

LAVENDER CHAMOMILE

This Lavender Chamomile blend combines floral lavender, herbal chamomile, and sweet amyris for a pillow spray recipe that smells just like a calming cup of lavender chamomile tea. Chamomile is well-known for its relaxing properties, which is why chamomile tea is such a classic bedtime drink.

Chamomile essential oil also carries these sedative effects, which help promote relaxation and reduce insomnia.

The addition of amyris adds a rich, vanilla-like aroma to the blend. While amyris may not be as extensively studied as lavender oil for its sleep benefits, it’s certainly linked to relaxation. I personally find its fragrance to be deeply calming and peaceful.

If you prefer a sweeter-scented spray, especially for children, you can replace amyris with benzoin oil, which has a similar soothing effect and a lovely fragrance that’s more universally liked.

DIY Pillow Spray Recipe

INGREDIENTS

  • 12 drops lavender essential oil blend (choose from the blends above)
  • 36 drops natural liquid emulsifier (options below)
  • 1/4 cup vodka, high-proof alcohol, or witch hazel

EQUIMENT

  • 2oz glass spray bottle
  • Small funnel
  • Glass pipette for measuring

HOW TO MAKE ESSENTIAL OIL SLEEP SPRAY

  • Sanitize: Start by cleaning and sanitizing your spray bottle and all equipment to ensure the spray stays fresh.
  • Add Essential Oils: Using a glass pipette, measure and add your chosen sleep essential oil blend to the glass spray bottle.
    • Add Emulsifier: Using a glass pipette, drop the liquid emulsifier into the bottle, one drop at a time. Pause occasionally to swirl the mixture gently, ensuring the emulsifier blends well with the essential oils.
    • Shake and Mix: Once you’ve added the emulsifier, securely replace the nozzle of your spray bottle and shake it gently to ensure the solution is thoroughly mixed.
    • Add Alcohol or Witch Hazel: Using a funnel, pour your chosen liquid base (vodka, high-proof alcohol, or witch hazel) into the bottle to fill the rest of the container. Leave a little space at the top to allow for shaking.
      • Final Shake: Affix the spray nozzle to your bottle and shake well to ensure everything is fully combined. Your DIY sleep spray is now ready to use! Spritz it onto your pillow or bedding before bedtime for a calming, restful night’s sleep.

      Natural Emulsifiers for Essential Oil Sprays

      Here are some natural solubilizers and liquid emulsifiers you can use in your pillow spray recipe. Choose the one that’s most accessible to you, as availability may vary depending on location:

      • Caprylyl/Capryl Glucoside
      • Emulsium (available in Canada only)
      • CreamMaker FLUID (available in Canada or USA)
      • Polyglyceryl Oleate
      • Poly Suga Mulse D9

      How to Use Your Pillow Mist for Sleep

      Here are a few ways you can incorporate your calming pillow mist into your bedtime routine:

      Spritz on Your Pillow: The most common way to use your spray is to dispense 1-3 sprays directly onto your pillow before you sleep. This will help infuse your bedding with a relaxing fragrance as you drift off.

      Spray on Your Sheets: You can also use your pillow spray as a homemade linen spray. Spritz it onto your sheets, duvet, or blankets to imbue your entire bed with the calming aroma.

      Room Spray: For a broader relaxing effect, use the spray as a calming room mist. This is a great way to enjoy the benefits of aromatherapy in your space, even if you don’t have a diffuser. Simply spritz around the room for a peaceful atmosphere.

        Important Tip: Keep in mind that darker essential oils like vanilla and chamomile can stain light-colored fabrics. To avoid any potential damage, always perform a patch test in an inconspicuous area of your fabric before using your pillow spray more widely.

        Additionally, be cautious when using your sleep spray on delicate fabrics like silk. While I personally use a 30 momme silk pillowcase with no issues, it’s always a good idea to test it first on a small area to ensure it doesn’t cause any staining or damage.

        Sweet dreams!

        CONCLUSION

        Making your own DIY pillow spray is an easy and effective way to enhance your sleep routine with the calming power of essential oils. With just a few simple ingredients like essential oils, a natural emulsifier, and a liquid base, you can create a customized sleep spray that promotes relaxation and restful slumber. Whether you choose lavender, chamomile, or a blend of oils, the right fragrance can help ease anxiety and prepare your mind for sleep.

        Remember, always perform a patch test to ensure your spray is safe for your fabrics, especially with delicate materials like silk. And, by incorporating your pillow spray into a calming bedtime routine, you’re setting yourself up for sweet dreams and a better night’s rest. Sweet dreams, and enjoy your peaceful slumber!

        7 ESSENTIAL STYLE TIPS FOR MEN OVER 50 BEFORE YOU SHOP

        Navigating the world of fashion in your 50s (and beyond!) may seem daunting, but trust me, it’s entirely achievable. While I can’t personally guide every man receiving an AARP membership in the mail, I can offer you this comprehensive guide to dressing for mature men.

        If you’re new to my writing, you might be asking yourself: Caroline, as a 29-year-old woman who spends her free time watching Nordic crime dramas and perfecting my homemade macaroni and cheese, what do I know about the style dilemmas faced by men approaching early retirement?

        Well, for one, I have a soft spot for well-dressed older gentlemen.

        Every man over 50 has unique wardrobe needs that reflect his personal style and lifestyle. Whether you’re searching for casual attire, looking for shopping recommendations, or simply wanting to elevate your fashion game, dressing well at this age can be just as exciting and diverse as it is for younger men.

        Not sure where to begin? No need to fret! Below, 7 tips on nailing mature style for men:

        Get a tailor

        Everyone I’ve spoken with in the realm of men’s style, especially for those over 50, agrees on one crucial point: the difference between “a guy wearing clothes” and “a well-dressed man” often comes down to good tailoring.

        Building a relationship with a tailor is essential for any mature man looking to elevate his style.

        Consider your tailor your clothing’s doctor. Just as you have a dentist for your teeth, an internist for your health, and a dermatologist for those pesky moles, it’s time to have a tailor on speed dial to ensure your wardrobe is in top shape.

        Now, I can already hear you thinking: “The clothes I own fit me just fine!”

        But let’s be real—no man, and I mean none of you, can wear off-the-rack clothing perfectly.

        Sure, you don’t need to have every t-shirt tailored or sweatpants hemmed, but those button-down shirts you wear daily with jeans or chinos? Get the sleeves adjusted to the right length.

        And don’t forget about those jeans and chinos! 

        What about the blazer you wear for dinner with your spouse each week? Could it use a little adjustment to fit you better?

        Think of this process like visiting a doctor. You don’t go in every day for every little issue, but for the significant matters, you want to consult a professional. 

        Focus on the finishing touches 

        When it comes to presentation, the key differentiator between well-dressed men and those who simply wear clothes is the extra attention to detail. These subtle touches may not be immediately noticeable, but once you see them, they make a significant difference.

        This attention to detail extends beyond your clothing to grooming, including a well-maintained beard (and nose hairs!), clean nails and cuticles, and a pleasant scent. Just look at the smart tie and coordinating socks worn by Stanley Tucci—voted the most stylish man of 2023 by Style Girlfriend followers!

        Accessories are an excellent way to elevate your style as a man over 50. A beautiful scarf can enhance a simple blue overcoat, while the right shoes can complete your outfit—just as easily as the wrong ones can ruin it.

        Investing in accessories is a smart choice for your wardrobe. Timeless pieces, like a classic pair of glasses, will never go out of style, and if you choose quality items built to last, you’ll enjoy them for years to come.

        I’d like to highlight timepieces: they’re one of the first things I notice on a man. If you wear a watch, I can’t help but notice which one it is.

        Let me be clear: you don’t need to spend a fortune on a watch. However, if you can invest in a quality timepiece, it’s often worth it. Even an affordable tank-style Seiko can make you look polished and distinguished.

        Invest in forever pieces

        By avoiding fleeting trends, you can invest more wisely in your wardrobe. Why? Because when you focus on timeless pieces, you know you’ll wear them for more than just one season.

        Instead of purchasing multiple inexpensive shirts and trousers, consider buying one or two high-quality staple items. Then, invest in having those pieces tailored to fit you perfectly. The final step? Embrace the ease and simplicity of cultivating a signature personal style!

        Look for brands that prioritize craftsmanship and quality. 

        While you may not have the budget to splurge on every item in your closet, you can be strategic about your spending.

        Identify the pieces you wear most frequently. If you rarely wear sweaters but often don blazers—think of a post-presidential Barack Obama—prioritize your budget accordingly to reflect your lifestyle.

        Lean into a Monochromatic Color Palette

        Monochromatic dressing involves combining pieces from the same color family to create a cohesive and polished look. This style not only elongates your body but also gives you a sleek, modern appearance with minimal effort.

        Take, for example, the character Steve Martin, 79, plays on Only Murders in the Building. He often sports monochromatic ensembles, like blue jeans paired with a white shirt and a blue knit sweater or overcoat.

        For men over 50, these outfits are not only simple to assemble but also effortlessly elevate your style.

        You can approach monochromatic dressing in a few different ways. Our favorite at Team SG is the black and blue route—opting for rich, deep blues like navy—or embracing earth tones, such as pairing tan chinos with a chunky oatmeal rollneck sweater.

        Aim for leveling up your personal style instead of chasing trends

        Here’s a little secret: I often share this advice with my younger clients, but it’s especially true for older gentlemen—dressing for who you are, rather than trying to keep up with the latest trends, makes all the difference.

        By midlife, you’ve witnessed countless trends come and go, which makes it easier to identify which cuts and styles flatter you and which colors and textures enhance your personal aesthetic.

        Consider what clothing aligns with your lifestyle and which pieces don’t quite fit who you are. 

        Think of this guideline not as a limitation, but as a permission slip to bypass fleeting trends. That’s a true luxury! As men age, they naturally become more distinguished—there’s a reason the term “silver fox” is a compliment.

        Allyson B. Fanger, the costume designer for Netflix’s (criminally underrated, in my opinion) *Grace and Frankie*, shared that one of the joys of dressing older characters like Robert and Sol—played by Martin Sheen and Sam Waterston, both in their eighties—is that these men have lived rich lives.

        The show features two lawyers who leave their wives for each other after their kids have grown up, and their style is spot on.

        Robert and Sol don’t need to evolve further in their fashion choices, which makes dressing them all the more enjoyable for Fanger.

        They each have favorite brands, signature color palettes, and distinct approaches to style.

        Robert is traditional, favoring button-down shirts and chinos—he’s a Brooks Brothers man through and through.

        Sol, on the other hand, embodies the spirit of a hippie, opting for Cubavera camp shirts and comfortable Tommy Bahama linen pants.

        These characters exemplify how, regardless of personal taste or style, it’s entirely possible to achieve top-notch personal fashion at any age.

        Ultimately, knowing who you are and being confident in that is the cornerstone of any man’s style, and that understanding becomes more profound as you accumulate life experience.

        Adopt a wardrobe uniform

        Larry David, at 76, is a big advocate for uniform dressing. While many people think of a daily uniform as a traditional suit and tie, David exemplifies how versatile and liberating this approach can be.

        He’s a king of casual style—if you’re searching for casual clothing ideas for men over 50, the *Curb Your Enthusiasm* star offers an excellent blueprint.

        His go-to wardrobe staples include crewneck sweaters, zip-ups, AG 5-pocket chinos, and soft shoulder blazers. 

        If the thought of choosing an outfit every day feels overwhelming, this dressing strategy might be perfect for you. 

        Consider building a capsule wardrobe filled with a few pieces you love: your favorite pants, a handful of shirts that make you feel your best, and some knitwear or jackets.

        And don’t hesitate to buy items you adore in multiple colors! (This is another trick David uses.)

        This way, each morning, you can reach into your closet and confidently know that whatever you pick will likely coordinate beautifully.

        Be yourself 

        It might sound a bit silly to wrap up a list of style tips with a reminder to just accept yourself, but hear me out. You might think, “My style is just a ripped sports jersey and Crocs,” and to that, I say: maybe it’s time for a change! (Just kidding… or am I?)

        What I really mean is don’t overthink dressing for a particular age. These style tips are helpful if you’re unsure where to start or want to elevate your look. But if you already have a signature style or enjoy dressing outside the norm, don’t let the number in front of your age hold you back. Embrace what makes you unique and wear it with confidence!

        CONCLUSION

        In conclusion, navigating style in your 50s and beyond doesn’t have to be a daunting task. Embrace the principles of good tailoring, invest in timeless pieces, and build a wardrobe that reflects who you are. Remember, personal style is all about confidence and authenticity—wear what makes you feel good, whether it’s a classic blazer or a funky shirt.

        Don’t shy away from experimenting with accessories and details that can elevate your look. And most importantly, don’t let age define your fashion choices. Celebrate your individuality and express yourself through your clothing. After all, style is a lifelong journey, and it’s never too late to redefine your aesthetic!