Did you know how bedroom smells can have a huge effect on how well you sleep?
You might have heard that reaching for lavender can help you relax, but there are plenty of other home fragrances that can influence your sleep – from floral geraniums to smokier cedarwood.
Here, fragrance experts share their favorites to make a bedroom smell nice and promote a good night's rest, every night.
How to make a bedroom smell good for sleep
1. Use geranium essential oils
If you want a fresh, light scent to improve your sleep, but don’t fancy lavender, then geranium oil, such as the MAJESTIC PURE Geranium Essential Oil available at Amazon, might be the next best thing, suggests Betsy Miller, MS, clinical herbalist and aromatherapist for Frontier Co-op & Aura Cacia. It is also one of the most romantic scents for the home, making it perfect for use in the bedroom.
She explains, ‘Inhalation is the fastest way to experience the benefits of essential oils. As we inhale diffused essential oils, the molecules of those oils come into contact with our sensory nerves, which stimulate the sending of a signal via the olfactory nerve to the olfactory bulb located near the brain. This olfactory bulb then sends signals to the brain, resulting in a cascade of therapeutic effects via our central nervous system.'
To enjoy geranium essential oils, Betsy recommends investing in one of the best essential oil diffusers. Our top pick is The White Company Textured Ceramic Electronic Diffuser, available at Selfridges.
Betsy continues, ‘We recommend running an essential oil diffuser for no more than two to four hours at a time for adults and 30 minutes to one hour at a time for children, with an equivalent amount of time away from the diffusion.' For this reason, it is a good idea to pick a diffuser that has an auto shut-off feature to help you fall asleep safely, without creating any potential fire risks in your home.
All prices correct at time of publication.
This potent and organic geranium oil has a floral, sweet aroma, obtained by steam distillation for a maximum-strength scent.
This affordable electronic diffuser is a 5-in-1 aromatherapy device, with seven different LED colors, multiple mist timer modes, and a convenient remote control.
If you prefer a hassle-free option, this geranium reed diffuser is made up of 100% essential oils, with no alcohol, additives or preservatives.
2. Spritz chamomile and sandalwood sprays
As Dr. Leah Kaylor Ph.D. MSCP, a licensed psychologist who has specialized in sleep for six years, explains that drinking chamomile tea can help lower stress and anxiety levels, which is critical for falling asleep peacefully. So, why not use its scent to help you drift off as part of your bedtime routine?
She says, 'Chamomile contains apigenin, an antioxidant that binds to specific receptors in your brain to produce a calming effect. Apigenin acts on the same brain receptors targeted by certain anti-anxiety medications, promoting relaxation and reducing insomnia.'
To harness these properties, November Nichols, fragrance expert and owner of CHEMIN, recommends using pillow sprays and mists, which are among the best non-toxic ways to make a home smell nice.
She suggests, ‘Chamomile and the soothing warmth of sandalwood are perfect, especially as a spritz of a scented pillow mist. This is a simple yet effective way to imbue your bedding with a relaxing aroma.’
November stresses the importance of picking a mist that is both gentle on the skin and quick to dry, to prevent skin irritation, especially when spritzing your pillows.
Blending notes of chamomile, vetiver, and lavender, this sleep spray is highly rated for its ability to promote relaxation and good sleep
For a luxury scent, this pillow mist looks as gorgeous on display in your bedroom as it smells.
With notes of English lavender, chamomile, and patchouli, this pillow spray lasts up to three months, made of 100% natural ingredients.
3. Spearmint
You might associate the minty freshness of spearmint with luxury spa-scented bathrooms, but Nicole Stevens, PhD, MS, MPH, vice president of clinical research at doTERRA International LLC, who has been researching essential oils for over 25 years, argues that it works just as well to fill a bedroom and prepare you for restful sleep, too.
She says, 'Spearmint has a sweet, slightly fruity, and minty aroma that is smooth and less intense than peppermint. While it’s typically known for its refreshing scent, it also contains carvone, a compound that contributes to its calming and soothing aroma.
'It can create a light, airy environment for a bedtime routine without feeling overly heavy or herbal.'
To use the scent of mint, one of the best home scents for wellbeing, Nicole suggests combining a few drops of spearmint oil, such as the MAJESTIC PURE Spearmint Essential Oil available at Amazon, with lavender or cedarwood in a diffuser, for a beautiful, complex aroma.
4. Ylang-Ylang
An ever-popular scent choice, floral ylang-ylang is perfect for helping to promote relaxation and is a great fragrance to consider if you're tired of lavender.
Christina Heiser, sleep expert at luxury sleep company Saatva says, 'Ylang-Ylang is a commonly used fragrance in perfumes, and it has been scientifically proven to have a calming effect on the mind.
‘In a Korean study, participants who inhaled a mixture of ylang-ylang, lavender, and bergamot once a day for four weeks experienced reduced stress, anxiety, and blood pressure levels by the end of the study.’
And, if you are looking to avoid bad bedroom Feng Shui, this scent is also seen as ideal for promoting good energy, with Feng Shui and fragrance working in tandem to create a calming environment.
Undiluted, and without fillers or additives, this Ylang-Ylang essential oil is highly rated by customers for its strong scent and versatility.
5. Jasmine and vanilla
If you want to try fragrance layering to promote better sleep, there is no better place to start than with the classic pairing of jasmine and vanilla.
Fragrance expert November shares, ‘Jasmine, known for its soothing effect, and vanilla, with its sweet, comforting notes, is ideal for setting a cozy atmosphere, which is perfect for sleep.'
To make the most of this combination, November recommends picking linen sprays that can be used on your bedding, curtains, and other upholstery for a gentle, all-encompassing fragrance perfect for creating a harmonious sleep environment.
You can also make your own DIY linen spray, by mixing jasmine and vanilla essential oil, such as the Gya Labs Vanilla Essential Oil available at Amazon, with 99% isopropyl alcohol or baking soda in a reusable spray bottle.
Use these automatic spray refills with the Glade Automatic Air Freshener Spray Holder available at Amazon for a fresh burst of fragrance every nine, 18, or 36 minutes.
This aromatic linen spray is infused with warm lavender and sweet vanilla, perfect for creating a relaxing environment.
Crafted from quality dark amber glass, these bottles safeguard ingredients from degradation, with an adjustable sprayer from a mist to a stream.
6. Frankincense
We're all about using the best candles to set a cozy ambiance in your room, and our in-house fragrance expert and qualified Master Perfumer, Laura Honey, uses Bamford's B Silent Candle in her bedroom.
She says 'The blend of frankincense, lavender, and marjoram creates a soothing and calm tone in your room. It's warming and relaxing, perfect for burning at the end of a long day.'
Simi Aydee, Temple of Incense co-founder agrees, adding, 'Frankincense is ideal for enhancing sleep due to its calming and grounding properties.'
This is everything you could want in a relaxing candle. Not only does this boast a beautiful blend of calming lavender, aromatic frankincense, and marjoram, it's made from 100% natural wax, perfect when picking a non-toxic candle. The packaging is 100% recyclable and crafted from sustainably sourced FSC-approved paper.
7. Herbal sachets
Adding a personalized scent to upholstery doesn't have to be done with short-lived sprays. Fragrance expert November also recommends trying herbal sachets for a lingering fragrance that is sure to improve your sleep.
She says, ‘Herbal sachets filled with dried hops or lemon balm, tucked under pillows or around the room, provide a gentle, natural fragrance. Hops have long been valued for their sleep-inducing qualities, while lemon balm calms the mind and eases you into sleep.’
You can also make your own lavender sachets, with Dried Lavender Flowers available at Amazon, rice, and essential oils in a drawstring bag.
These high-quality dried lavender flowers are suitable for home fragrancing and home DIY projects.
Harvested from the Balkan countryside, this lemon balm is free of seeds and other impurities, with a mild lemon aroma to promote tranquility.
Mix and match scents in these breathable bags, perfect for making herbal sachets as gifts for friends and family.
8. Incense sticks
Incense sticks are one of the quickest ways to make a home smell nice, and incense expert Simi recommends them to make your bedroom smell like a luxurious hotel suite, too, filling it with relaxing smoke.
She advises, 'You can transform your bedroom into a sanctuary of tranquillity by burning incense sticks. Just a quick ten-minute burn, half an hour before you go to bed, is sufficient to create a peaceful and relaxing atmosphere to aid and enhance restful sleep.
'Visually, the sight of traveling incense vapor is relaxing and captivating. The fluid motion of the spiraling smoke creates a beautiful ambiance in a room, and adds a feeling of serenity while the aroma gently permeates your senses.' To use, all you need is a holder, such as the bestselling Mainstays Incense Metal Ash Catcher available at Walmart.
Remember to always extinguish insense before you fall asleep to avoid a fire hazard. It is perhaps best to burn insense as you are preparing for bed, and blow it out before you slide between the covers to be safe.
These incense sticks burn for 20 to 25 minutes, perfect for lighting just before bed, with a delicate citrus scent offset by grounding earthy tones.
You really can't go far wrong with Nag Champa incense, and this mixed box is ideal to find your favorites at a super affordable price point.
Make a statement with this incense holder, hand-crafted from alabaster and copper.
9. Cedarwood
When trying to make a house smell nice without burning candles, cedarwood essential oil is a common replacement for a relaxing scent, especially in winter, explains bedding and sleep expert Christina.
‘A study published in the journal Autonomic Neuroscience found that smelling cedrol, a compound extracted from cedarwood oil, can increase activity in the parasympathetic nervous system and decrease activity in the sympathetic nervous system,' she explains. 'The parasympathetic nervous system is responsible for the "rest and digest" response, which slows down your heart rate and relaxes your GI tract muscles. By using cedarwood essential oil for sleep, you can reduce your adrenaline levels and fall asleep more easily.’
When using essential oils to promote sleep, consider a high-quality reed diffuser for a gradual but consistent fragrance that will help you through the night.
With preserved real flowers, this reed diffuser will look gorgeous in any bedroom, with a reusable, refillable glass bottle.
Meet our experts
FAQs
How do I make my room smell good overnight?
The best way to make a room smell good overnight is to ensure you regularly clean your bedroom and use a diffuser to safely infuse your room with an essential oil scent as you sleep. This is both safer and healthier than burning a candle overnight or using artificial room fragrances and plug-ins.
Pick a calming scent to help promote relaxation for added benefits.
Why does my room smell bad when I sleep?
If your room smells musty when you wake up in the morning, it may be due to a build-up of moisture – likely caused by a lack of air circulation. As we breathe in the night, our rooms fill with moisture and bacteria, leaving a lingering odor if it can’t escape.
To get rid of musty smells in the bedroom, consider sleeping with the bedroom door or window open, or use an air purifier or dehumidifier, such as the NineSky Dehumidifier for Home available at Amazon, to help combat humidity for a fresher-smelling space.
When making a bedroom smell good for sleep, it is important to also maintain good sleep hygiene. Not only will this make your home smell nice, promoting relaxation, but will ensure that your bed is not making you ill or compromising the quality of your sleep.
