Parents know the importance of sleep for their children, but somehow most adults stop considering sleep to be a main priority for their own health. Unfortunately, that’s not the case, and ignoring a problem with insomnia or irregular sleeping patterns can increase your risk of heart disease, high blood pressure, diabetes, weight gain, and depression (1)! The right changes to your diet and exercise routine can only reach their full efficacy when you focus the same attention to your sleep as well.


It might be easy to say you’ll sleep more, but it’s certainly much harder to do. That’s why it’s important to find even the small habits that can help improve the quality and length of your sleep- each of these good habits can add up in their benefits. One such practice is to use lavender essential oil.

Lavender for Sleep

In 2006, researchers studied a group of nursing students who reported problems with both insomnia and depression. Over 4 weeks, they monitored what would happen to the quality of their sleep and their mood when they were exposed to a lavender fragrance before going to bed. They found that length of time taken to fall asleep, severity of insomnia, and self-satisfaction with sleep were significantly improved! (2)

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Six years later, scientists from the University of Westminster in London compiled what researchers knew so far about the effect of lavender on sleep quality and mood. They confirmed that, although more  studies could be done to concur, it was clear that lavender essential oil aromatherapy had a positive effect on sleeping problems. (3)

There are many ways to practice aromatherapy at home, but this convenient linen spray is one of our favorites! It combines the perfect element of convenience with the science-backed benefit of lavender.


Linen spray with lavender essential oil


  • 1/3 cup Vodka
  • 10 drops Lavender essential oil
  • 1 cup Distilled water
  • Spray bottle


  1. Place ingredients into a spray bottle.
  2. Ready for use!

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The Hearty Soul
Registered Holistic Nutritionist
Talia is a Registered Holistic Nutritionist, Clean Foods Chef, Cookbook Author and Yoga Instructor and Chef Superstar. Talia’s approach to wellness focuses on helping you tap into your unique intuition as you embrace imperfections to facilitate growth and become the best version of you possible.