Sleep solutions: How to choose the best pillow sprays for UAE summer nights

Had an exhausting day? And the night doesn’t look much better?

If you find yourself scrolling through WhatsApp and trying to ignore the low hum of the AC, falling asleep in the UAE summer can feel like an uphill battle. But here’s where your pillow can help: with soothing, scented mists designed to calm your senses and ease you into sleep. And the science backs it up.

We’ve rounded up the best scents to spritz on your pillow before bed — plus what real studies say about how (and if) they actually work.

The name itself is soothing.  A major review of 15 studies in 2014, available on the National Library of Medicine, found that simply inhaling essential oils like lavender could help people with mild sleep troubles drift off more easily and rest more soundly.

And the lavender love doesn’t stop there. Another 2015 study, published in Journal of Alternative and Complementary Medicine, showed that those who used lavender aromatherapy not only slept better but also woke up feeling more refreshed. Even earlier, a similar 2010 research on people with anxiety disorders found that lavender oil when taken, helped them sleep longer through the night.

In short: lavender isn’t just relaxing. It’s one of the few natural sleep aids backed by real research. You can spray it on your pillow, drop it in a diffuser, or tuck a scented sachet by your bedside, the science says it’s worth adding to your nightly wind-down.

You’ve probably sipped chamomile tea to unwind, but this calming herb does more than soothe—it’s one of the most researched natural remedies for sleep. A major 2024 review published in Complementary Therapies in Medicine looked at 10 clinical trials involving over 700 people and found that chamomile helped improve overall sleep quality and cut down on night-time awakenings.

And the benefits don’t stop there. In a 2017 study, older adults who took chamomile extract twice a day for four weeks slept better than those given a placebo. Another trial found that just inhaling chamomile essential oil before bed for 15 nights significantly improved sleep quality in young adults struggling with insomnia.

It may smell zesty and energising, but bergamot—the citrus note you’ll often find in perfumes and Earl Grey tea—has a surprisingly calming side. A 2023 clinical trial published in the International Journal of Environmental Research and Public Health found that people who used a bergamot-infused sleep spray before bed slept longer, felt more refreshed in the morning, and found it easier to fall asleep.

And the science doesn’t stop there. A 2015 crossover study in the journal Complementary Therapies in Medicine showed that simply inhaling bergamot essential oil significantly lowered levels of cortisol (your body’s main stress hormone) and boosted parasympathetic nervous system activity—basically, your body’s way of saying “it’s time to relax.”

Animal studies echo these results too, suggesting bergamot’s potential to reduce stress-related hormones and support more restful sleep.

So while it smells bright, its effects are mellow.

Cedarwood essential oil contains cedrol, a compound shown to activate the parasympathetic nervous system — the part responsible for calming you down and prepping your body for rest.

How to use it wisely

As it is commonly always advised by American Academy of Dermatology, spritz your pillow or bedding lightly, just one or two sprays, about 10 to 15 minutes before bedtime. If you have sensitive skin or allergies, test the spray first on fabric away from your face or use a tissue placed near your pillow, notes Mayo Clinic.

And skip heavy spraying; more isn’t better here. Keep in mind, pillow sprays aren’t cures for insomnia. They’re not a replacement for sleep hygiene, lifestyle changes, or medical advice. But they can become a calming part of your nighttime ritual—especially when paired with other healthy habits like limiting screen time and keeping your room cool and dark.

If you have concerns or health conditions, always check with your doctor before trying new sleep aids.