The Independent's journalism is supported by its readers. When you purchase through links on the site, we may earn commission. An expert recommended this pillow spray for deeper sleep – but did it work? As someone who can suffer from sleepless nights, I was keen to put this spray to the test.
Testing the Tropic So Sleepy Pillow Mist
If you experience tossing and turning through sleepless nights, you are not alone. According to the NHS, one in three people in the UK suffer from insomnia. If poor sleep significantly affects your daily life, it is best to seek help from your doctor. However, for those with less frequent bouts of insomnia, sleep sprays are often the first port of call.
“Sleep sprays can be a fantastic addition to your bedtime routine, but they are not a substitute for proven treatments for sleeping problems such as insomnia,” explains Dr Linsay Browning, a neuroscientist, chartered psychologist, and founder of Trouble Sleeping, with a doctorate in insomnia from the University of Oxford. “Typically, pillow sprays contain relaxing scents such as lavender or chamomile,” Dr Browning explains. “Although there is limited evidence that smelling these oils directly improves sleep, many people report feeling calmer and that they sleep better after smelling these fragrances, particularly lavender.”
I was a little sceptical about pillow sprays and wondered if they were a bit of a gimmick. But as someone keen to improve my sleep without using over-the-counter sleep aids, I asked Dr Browning to recommend a sleep spray she loves to use. Her top pick is the Tropic So Sleepy Pillow Mist, so I spent two weeks putting it to the test every night. Here is how I got on.
Product Details
The Tropic So Sleepy Pillow Mist contains key ingredients such as lavender, chamomile, and frankincense essential oils. It comes in a 75ml size. Why we love it: lovely scent, helped me feel calmer and drowsy, natural ingredients, and refills are available. Take note: it left pillows a little tacky and is expensive.
My Experience
The Tropic So Sleepy Pillow Mist is one of Dr Linsay Browning’s favourite sleep sprays. After testing it for 16 nights, it has become a central part of my night-time routine. Tropic’s formula is centred on essential oils known for improving sleep and has a well-rounded scent, with a punch of lavender that slowly reveals the other main ingredients: rosemary, chamomile, and frankincense. Like most pillow sprays, lavender is used for its calming effects on the mind. Tropic blends it with rosemary, which is known to relax brain activity. Chamomile essential oil is included for reducing anxiety and initiating sleepiness, while frankincense is an ancient remedy for promoting better sleep. The formula also includes palma rose, often found in diffusers to calm mental agitation.
Tropic suggests spraying 2-3 pumps of mist 30cm away from your pillow. I enjoyed spraying the mist both on my pillow and around my bed, creating a little bubble of heavenly lavender and essential oils. The scent lingered for around an hour, so I liked to spray it as I was getting ready to wind down, leaving whispers of it remaining as I turned off the light. While using the spray, I experienced consistent and decent sleep, which I was really pleased about. The week before, I had moments of struggling to switch off. While I cannot rule out other factors like stress and noise, I did feel an improvement in my night-time routine and therefore quality of sleep. It is the routine it helps to create that is the main takeaway for me. Dr Browning explains, “Using the same scent at bedtime can help your mind associate that specific smell with sleep.” As someone who works, dresses, and relaxes in my bedroom, the room’s function as a place to sleep can become lost. When I spritzed the mist, I found it helped to switch my focus towards sleep and allow the room to enter its night-time function. On familiarity, Dr Browning explains that “pillow sprays can also be helpful when travelling, as using a consistent and familiar smell can make an unfamiliar bed feel more like home.”
Alongside the scent and effects, I liked that the Tropic pillow mist comes in a glass bottle, as it is something you do not mind being on display and brings further elegance to the night-time routine. At £20 for 75ml, it is on the pricey side, but I would say it would last a good few months, depending on how liberally you use it – which I feel is worth it for blissful nodding off.
Alternative Options
I also tried Dr Browning’s other recommendation, the Spritz Sleep Atmosphere Mist Pillow Spray (£17, Spritzwellness.com). It is a very natural and lovely blend of four all-natural essential oils, but I found myself choosing the Tropic spray as I prefer the richer scent. As Dr Browning explained, “The reality is, it is all about finding one that you like the smell of.” If you are after a budget choice, Dr Browning also recommends the Feather and Down Sweet Dreams Pillow Spray (£5.33, Boots.com).
Is the Tropic So Sleepy Pillow Mist Worth It?
In my opinion, it really is. I found the Tropic So Sleepy Pillow Mist’s scent was very calming and helped me relax as I nodded off. Consistency is key in my experience, as the scent becomes associated with sleep, helping to switch off your mind and wind down.
How I Tested the Tropic So Sleepy Pillow Mist
I used the mist every night for just over two weeks to give it a fair, realistic trial. This length of time helps account for variations in sleep, such as stress and routine changes, rather than judging it off a night or two. I also sought expert insight from Dr Linsay Browning, a chartered psychologist and sleep expert, to ground the review in science. Here is what I looked out for:
- Overall effectiveness: Each night, I paid attention to how the fragrance smelled initially and whether the spray had any noticeable effect on how quickly I fell asleep, how relaxed I felt, and my overall sleep quality after using it.
- Scent: I looked at how the scent came across on first spray (top notes), how it settled after a few minutes (heart notes), and whether anything lingered by the time I was falling asleep (base notes). I also considered whether it faded too quickly, became overpowering, or stayed at a comfortable level throughout the night.
- Value for money: I noted the price and how long I would expect the spray to last, weighing this against its effectiveness and ingredients to work out its value for money.
How to Use Pillow Sprays
“Pillow sprays are best used as part of a consistent pre-bedtime routine, rather than as a treatment for poor sleep by itself,” says Dr Browning. “Spray them on your pillow shortly before bed and use the same scent regularly so it becomes part of your bedtime routine, which can help to signify that sleep is coming soon.” If you have sensitive skin, eczema, or allergies, start lightly to prevent irritation.
Why You Can Trust IndyBest Reviews
Alice Reynolds is a writer at IndyBest who has bouts of poor quality sleep, making her ideal to test the effectiveness of the Tropic pillow mist. She also consulted Dr Linsay Browning for expert insight. Elsewhere, the IndyBest team takes sleep seriously and has tested everything from the best mattresses and storage beds to the best summer duvets and weighted blankets. Staying cool can also help sleep quality – these are the best cooling mattress toppers for 2026, reviewed in a heatwave.
