Sleep Sprays: Do They Really Work? A UK Guide to Ingredients, Benefits, and Top Products

Sleep sprays are topical or pillow-based products designed to help people fall asleep faster, stay asleep longer, and improve overall sleep quality. Typically sprayed onto your pillow or skin before bedtime, they often contain essential oils, herbal extracts, or minerals like magnesium.

They've gained popularity in the UK wellness market, often sold as part of bedtime routines alongside supplements, herbal teas, and white noise machines.

But do they work? And if so, how?

The Science Behind Sleep Sprays

Do Sleep Sprays Actually Work?

The short answer: sometimes — depending on the active ingredients and individual response. While there’s no magic bullet in a bottle, certain compounds used in sleep sprays have shown promising effects in scientific studies.

Let’s explore the most common ingredients found in UK sleep sprays, backed by evidence.

Key Ingredients in Sleep Sprays (and What the Science Says)

1. Lavender Essential Oil

Lavender (Lavandula angustifolia) is the most common ingredient in pillow sprays. Multiple studies support its calming, anxiolytic effects.

• A 2015 randomised trial published in The Journal of Alternative and Complementary Medicine found that lavender oil improved sleep quality in students with insomnia.

• Inhalation of lavender has been shown to increase slow-wave sleep (the deep, restorative phase) and reduce heart rate and blood pressure.

Summary: Lavender is the best-supported essential oil for sleep. Its scent influences the limbic system, particularly the amygdala and hippocampus, to promote calm.

2. Magnesium

Some sprays are absorbed through the skin and include magnesium chloride or magnesium sulfate. Magnesium supports melatonin production and helps regulate the parasympathetic nervous system.

• A 2012 study in The Journal of Research in Medical Sciences found that magnesium supplementation improved sleep time and efficiency in elderly adults.

• Magnesium also supports GABA receptors, essential for relaxation.

Topical magnesium absorption remains a point of debate. There’s limited evidence proving high absorption rates through the skin, but anecdotal reports and some small-scale studies suggest it may still have benefits.

3. Valerian Root Extract

Used in both ingestible and spray formats, valerian has mild sedative properties.

• A meta-analysis published in The American Journal of Medicine (2006) found that valerian may improve sleep quality without side effects, though results varied between studies.

In sprays, valerian is less commonly used than in teas or capsules but may provide a synergistic effect when combined with lavender.

4. Chamomile

Chamomile (Matricaria recutita) contains apigenin, a flavonoid that binds to benzodiazepine receptors in the brain, producing a mild tranquilising effect.

• A 2016 study in Phytomedicine found chamomile extract modestly improved sleep in adults with insomnia.

Chamomile in sprays usually works as an aromatherapeutic addition to lavender blends.

5. CBD and Cannabinoids

In select UK sprays, particularly topical ones, CBD (cannabidiol) is used. Research suggests CBD may help with anxiety-related insomnia and improve REM sleep.

• A 2019 study in The Permanente Journal found that CBD improved sleep in 67% of participants within the first month.

UK laws restrict THC content, so only broad-spectrum or isolate CBD is legal. While less common in pillow sprays, CBD-infused skin sprays do exist.

Are Sleep Sprays Safe?

For most people, yes — but it’s important to:

• Check for allergens (e.g. essential oils can trigger sensitivities)

• Avoid sprays with alcohol near sensitive skin

• Patch test topical magnesium sprays

Pregnant or breastfeeding individuals should consult a GP before using essential oil-based sprays.

Who Might Benefit from a Sleep Spray?

Sleep sprays might help if:

• Falling asleep is difficult due to stress or anxiety

• A bedtime wind-down ritual is lacking

• There’s resistance to oral supplements

• Scents play a strong role in emotional regulation (e.g. lavender brings a sense of calm)

They’re less likely to work if sleep issues are due to:

• Untreated sleep disorders (e.g. sleep apnoea)

• Caffeine overuse

• Poor sleep hygiene or screen exposure

The Placebo Effect: Real But Not a Problem

Some sleep sprays may work partly due to the placebo effect — but that’s not a bad thing. The ritual of spraying a scent and preparing for bed can itself become a cue for the body to relax. As long as the product is safe, placebo-driven sleep improvements still count.

Best Sleep Sprays Available in the UK (2025 Edition)

1. This Works Deep Sleep Pillow Spray

• Main Ingredients: Lavender, vetiver, and chamomile

• Price: ~£20 for 75ml

• Pros: Trusted brand, clinically tested, strong scent

• Cons: Expensive, scent may be overpowering for some

2. Neom Organics Perfect Night’s Sleep Mist

• Main Ingredients: English lavender, basil, jasmine

• Price: £20–£30 for 30ml

• Pros: Premium blend, sustainable packaging

• Cons: Pricey for regular use

3. Tisserand Sleep Better Pillow Mist

• Main Ingredients: Lavender, sandalwood, jasmine

• Price: ~£9 for 100ml

• Pros: Affordable, good scent balance

• Cons: Lighter scent, may require more sprays

4. BetterYou Magnesium Sleep Spray

• Main Ingredients: Magnesium chloride, lavender, chamomile

• Price: ~£12 for 100ml

• Pros: Targets both muscle relaxation and sleep

• Cons: May cause tingling or itching on sensitive skin

5. Pillow Spray with CBD (Various Brands)

• Main Ingredients: Broad-spectrum CBD, lavender

• Availability: Limited in high street shops, more online

• Legal in UK? Yes, as long as THC < 0.2%

• Pros: Dual anxiety/sleep effect

• Cons: Costly, effects can vary

What to Look for When Buying a Sleep Spray

• Ingredients: Look for clinically supported ingredients like lavender, chamomile, or magnesium

• Delivery method: Pillow spray vs. topical — choose based on preference

• Concentration: Stronger isn’t always better — balance is key

• Fragrance: Avoid synthetic perfumes if possible

• Transparency: Check for ingredient lists, testing, and UK compliance

Final Thoughts: Are Sleep Sprays Worth It?

Sleep sprays aren’t miracle solutions, but they can be a powerful part of a larger bedtime ritual. The combination of calming scents, psychological cues, and potentially helpful compounds like magnesium or CBD make them a low-risk, potentially high-reward option.

For those struggling with mild insomnia, bedtime anxiety, or poor wind-down routines, a high-quality UK sleep spray may be well worth trying.