TikTok (and experts) say “bedtime perfumes” can induce better sleep, so I tried the trend
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I’m a self-proclaimed fragrance fanatic. My perfume collection features over 30 scents, and I never feel complete without dousing myself in a mood-boosting option to start my day. I spritz for just about every occasion — whether it be brunch with friends, an extra special date night or a memorable family gathering. However, thanks to TikTok, I recently discovered that I’ve been missing out on a more personal opportunity to wear perfume: before I go to sleep.
The phrase “Perfumes for Bedtime” has garnered 6.6 million views and counting, while “Perfume to Bed” has accumulated a staggering 73.2 million mentions. Like essential oils for sleep before it, why was there suddenly an increased enthusiasm for spritzing before you sleep? Well, Dr. Anna Persaud, a biochemist and CEO of This Works, attributes it to three factors.
“For starters, beauty enthusiasts are always looking for new and interesting ways to ‘hack’ their beauty and wellness routines. Because of this there’s a rising interest in the science behind products, and a growing appreciation of the importance of a good night’s sleep. Additionally, perfumes for bedtime allow consumers to use existing or new products in innovative and exciting ways to see positive benefits to their wellness,” Dr. Persaud explains.
With this in mind, I sought out advice from perfume industry veterans as well as sleep experts to learn how (and if) certain scents could promote better sleep — and the information I gathered is far from a snoozefest.
Are there benefits to wearing perfume to bed?
The short answer is yes, absolutely. “Fragrance has the power to evoke feelings of happiness, sensuality and relaxation, which can enhance bedtime routines and promote a positive mood before sleep,” says Walter Johnsen, vice president of product development at InterParfums. “Just as people wear perfume during the day to feel good, why not extend those benefits to bedtime? It’s a simple way to add a touch of joy and set a pleasant tone for a restful night’s sleep.”
It’s a known fact that quality sleep is one of the most effective ways to improve your mental and physical well-being. Through years of intensive research, Persaud has determined that certain scents offer calming and relaxing properties and can “create a soothing, sleep-promoting atmosphere, especially when used as part of a bedtime routine.”
Dr. Angela Holliday-Bell, a certified clinical sleep health specialist and CEO of The Solution is Sleep, tacks onto this, explaining that particular fragrances can “affect different aspects of sleep, including sleep latency (the time it takes to fall asleep), sleep quality and quantity.” Additionally, she says some scents can promote relaxation and improve mood, which is also helpful for sleep.
What scents have a calming effect?
Lavender may be the most commonly known serene scent, but in reality there’s an array of fragrances that are known to stimulate relaxation. “Lavender, sandalwood, bergamot, chamomile, ylang ylang, palo santo, rose and jasmine are valued for their calming properties, aiding relaxation and sleep,” explains Johnsen. “Lavender, for instance, alleviates stress, while sandalwood induces tranquility. Bergamot reduces anxiety, and chamomile is known for its calming effects.”
On the flip side, Johnsen mentions that there are also certain scents that naturally revive your body. “Citrus (orange, grapefruit, lemon, lime), peppermint, eucalyptus, ginger, pine, lemongrass and rosemary are invigorating and energizing, ideal for starting your day. They boost mood, increase alertness and enhance mental clarity,” he explains. “However, it’s best to avoid them before bedtime if you’re trying to relax and fall asleep.”
Once you’ve determined what fragrances lull you into a peaceful state of mind, Holliday-Bell recommends spritzing it on your pulse points — like the inside of your wrists, behind your ears and knees or inside your elbows. “You can also lightly mist it on your pillow,” she adds. “Just be sure not to spray too much, as this could overwhelm the senses and possibly interfere with falling asleep.” One to two sprays is plenty.
How to select a bedtime perfume
When it comes to selecting a fragrance for bedtime, try incorporating at least one or a mix of the dreamy notes mentioned above. “By understanding the properties of these ingredients, individuals can curate their own bedtime story fragrance that resonates with them personally,” says Johnsen. “Experimenting with different scents and finding one that brings a smile to your face before bed can enhance the bedtime experience and promote a more restful sleep.”
With this information in tow, I spent a month trialing dozens of perfumes in the hopes that they’d enhance my nighttime routine. Spritzing the following 10 became a ritualistic practice that helped me sink into a more restorative dream state — and I’m positive you’ll achieve better slumber with any of these fragrances on hand.
Best perfumes to wear to bed
Jo Malone London Moonlit Chamomile Cologne
Best overall
“Some studies have noted improved stress and longer sleep times when exposed to chamomile before bed,” says Holliday-Bell. I can attest that I’m out like a light when I spritz this on at the end of the day. The tranquil scent feels like a spa in a bottle — with a sensual twist. A mix of soft chamomile and blue moonflowers melt away the day’s worries before settling into a comforting musky haze. Pro tip: The fragrance also comes in a pillow mist that’s less than half the price of the cologne.
Rahua Palo Santo Perfume Oil
Editor favorite
When I need to recalibrate the energy in my apartment, I burn a bit of plato santo. Similarly, if I’m in desperate need of a restful night’s sleep, I’ll apply this rollerball along my wrists and behind my ears to catch some seriously restorative zzz’s. While palo santo is the main note, the dreamy, earthy aroma also features hints of geraniums, frankincense and citrus, creating a soothing scent that allows me to drift to sleep in minutes.
Fresh Lily Jasmine Eau de Parfum
Best floral perfume
Imagine dozing off in a field of fresh wildflowers…Okay, that may send people’s allergies into overdrive, but you can replicate the feeling (sans a runny nose) with this delightfully soothing perfume. With a bright opening of sparkling bergamot, lavender and pink pepper, the fragrance quickly evolves into a relaxing dreamscape as notes of herbaceous clary sage, calming jasmine and earthy cedarwood emerge.
Dossier Orchid & Sandalwood at Dusk
Most versatile scent
If you’re after a fragrance that you’ll be able to wear out as well as to bed, this adaptable, long-lasting perfume can ignite the senses for date night and also help you unwind at the end of the evening. A bit deeper than other picks, it starts with a spicy kick courtesy of cardamom, incense and clove. As it wears, velvety notes of orchid and jasmine come out to play before the sandalwood base manifests.
This Works Deep Sleep Pillow Spray
Best pillow spray
For those who don’t like the idea of spritzing their skin prior to hopping into bed, this lavender, chamomile and vetiver-infused aromatherapeutic pillow spray is a worthy (and extremely effective!) alternative. “This was designed to allow a gradual and overnight release of the fragrance,” says Persaud. “Studies [by neuroscientists] have shown it reduces nighttime waking and increases sleep duration. Spray it onto sheets 10 minutes before getting into bed — the natural vegan capsules burst throughout the night as the fragrance releases.”
Aerin Ikat Jasmine Eau de Parfum
Best jasmine perfume
“A study done on participants who used jasmine oil before sleep found that it led to improved sleep efficiency and less movements while sleeping,” says Holliday-Bell. In this Aerin perfume, jasmine is paired with equally soporific notes of tuberose and sandalwood. Just a spritz or two before bed will have you swiftly dozing off — no need to count sheep.
Bulgari Sandalwood Magnifying Essence
Best sandalwood perfume
Serenity is a spray away with this simplistic designer perfume. It features one singular note — sandalwood — which Johnsen says induces tranquility. Woody at its heart, the essence dreamily evolves into a warm, creamy veil that feels like a compassionate hug. Wear it on its own or pair it with another wood-forward fragrance to amplify the earthy aroma.
Le Labo Lavande 31 Eau de Parfum
Best lavender perfume
“Research has shown improved sleep — including an increase in deep sleep — for those who use lavender before bed,” says Holliday-Bell. “This is thought to be due to lavender’s calming effects.” In this cult-classic perfume, lavender takes on a new life. Intermingled with bergamot, neroli and musks, it smells familiar yet fresh, almost like snuggling up next to your significant other after spending an extended time apart.
Diptyque Do Son Eau de Parfum
Floral scents are often known to be light and bright, yet this one has a unique skin-like quality that can feel tranquilizing or animalistic depending on your mood and the time of day. When you're exhausted, the bouquet of fresh tuberose, jasmine and orange blossom, along with ambery wood, relieves stress to ease you into a deep slumber.
Clean Reserve Rain Eau de Parfum
Best vetiver perfume
It comes as no surprise that anxiety can hinder sleep and cause insomnia. Luckily, Persaud discovered through research that the scent of vetiver can combat these effects. Alone, the fragrance note smells comparable to freshly cut grass. Within this airy perfume, it’s combined with bergamot (another hypnotic note), cucumber and white flowers to mimic the dewy aroma of a summertime rainstorm. I suggest spritzing this on during a midday drizzle for the most rejuvenating nap.
Note: The prices above reflect the retailers' listed price at the time of publication.
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