Say Goodbye to Restless Nights: My DIY Sleep Pillow Spray + Holistic Tips for Insomnia
If you’ve ever struggled with insomnia, you know how frustrating it can be to toss and turn, desperate for rest. I’ve dealt with poor-quality sleep for years, and it’s been even worse during my luteal phase—the week or so before my period. Insomnia is a common PMS symptom that affects so many of us during this phase due to hormonal changes, especially fluctuations in progesterone. This year, I made it a top priority to improve my sleep, and I want to share what’s been working for me.
One of the most effective tools I’ve added to my routine is a DIY sleep pillow spray. For the past three months, I’ve been using it nightly, and it’s truly changed the way I approach bedtime. Aromatherapy works by calming the nervous system and creating a sense of relaxation, which is especially helpful when our hormones are all over the place. My blend includes bergamot, frankincense and myrrh, lavender, and fresh cotton essential oils, and the scent has become my body’s signal that it’s time to wind down.
Since using this spray, I’ve seen my sleep quality improve drastically. I track it with my Pillow app, and it’s gone from a low 60% to a consistent 84%! It’s a simple recipe you can try at home:
DIY Sleep Pillow Spray Recipe
You’ll need:
Distilled water or rosewater
Witch hazel
Your favourite essential oils (I use bergamot, frankincense & myrrh, lavender, and fresh cotton).
Simply mix these ingredients in a spray bottle, shake well, and spritz a few sprays on your pillow before bed. If these oils don’t work for you, there are other great options for sleep, like chamomile, cedar-wood, ylang-ylang, and sandalwood.
Why Women Struggle with Sleep During the Luteal Phase
During the luteal phase, hormonal shifts can throw everything out of balance. Higher levels of progesterone can make some women feel sluggish during the day but restless at night. Additionally, PMS-related anxiety and stress often contribute to insomnia. If you’re nodding along, you’re not alone—and there are solutions!
Want to Learn More About Cycle Syncing?
Your menstrual cycle holds so much wisdom, and syncing your life with each phase can truly transform how you feel and function. If you’re ready to dive deeper, my course Synced: Living in Alignment with Your Menstrual Cycle is your complete guide to understanding your body and living in harmony with your hormones. It’s packed with in-depth lessons, practical tips, and actionable strategies for every phase of your cycle.
Plus, don’t forget to grab my Cycle Syncing Cheat Sheets—your go-to tool for quick and easy phase-by-phase guidance. Whether you’re just getting started or need a handy reference, these cheat sheets will help you stay aligned and on track all month long.
Holistic Tips to Combat Insomnia
Aside from aromatherapy, here are practical steps I’ve found helpful:
Stick to a Sleep Schedule: Going to bed and waking up at the same time daily—even on weekends—can regulate your internal clock and make it easier to fall asleep.
Limit Blue Light Exposure: Screens from phones, tablets, and TVs emit blue light that suppresses melatonin, the hormone that helps you sleep. Try to avoid screens for at least an hour before bedtime.
Create a Relaxing Bedtime Ritual: This is where your pillow spray can come in. Pair it with calming activities like journaling, sipping herbal tea (like chamomile or valerian root), or doing light stretches.
Support Your Body with Nutrition: Foods rich in magnesium, like spinach, nuts, and dark chocolate, can help relax your muscles. Adding calming herbal supplements like ashwagandha or passionflower can also make a difference.
Exercise Regularly: Even a 20-minute walk during the day can improve sleep quality by reducing stress and regulating your circadian rhythm.
Why This Routine Works
For me, the combination of the pillow spray and these holistic practices has been a game-changer (without feeling overwhelming). I keep my spray on my bedside table, so it’s always within reach. When I spritz it on my pillow, the calming scent instantly helps me relax and fall asleep more easily.
If insomnia is something you’re struggling with—especially during your luteal phase—I hope these tips help you as much as they’ve helped me. Sweet dreams, love!
Let me know in the comments if you try the pillow spray or if you have other tips that have worked for you!
