The Power of Essential Oils in Pillow Sprays for Sleep, Relaxation, and Focus: A Special Look at Autism & ADHD
- Megan and Willow Handcrafted Soaps
- Aug 29
- 4 min read
Updated: Nov 10
Creating a Calm Sleep Environment: The Benefits of Essential Oils for Autism and ADHD
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Creating a calm and supportive sleep environment is something many of us strive for. This is especially meaningful for individuals with Autism Spectrum Disorder (ASD) and Attention Deficit Hyperactivity Disorder (ADHD). Sleep struggles, heightened sensory sensitivities, and difficulty winding down are common challenges in these communities. One natural tool that many people turn to is a pillow spray made with essential oils.
When chosen carefully, essential oils can support relaxation, reduce anxiety, and even help with focus and emotional regulation.
Over the past few months, we’ve been carrying out our “sniff research,” inviting more than 200 adults and children to sample and vote for their favorite blends for our upcoming Pillow Mist range. We’re so grateful to everyone who took part! While we know which essential oils can be especially supportive for individuals with Autism and ADHD, it’s equally important that the overall blend feels pleasant and uplifting to those who use it.
Below, we’ll explore how specific oils often included in pillow sprays may benefit everyone—and highlight their unique relevance for people with Autism and ADHD.
Essential Oils & Their Potential Benefits
1. Vetiver
General Benefits: Deeply grounding, calming, and stabilizing.
For Autism & ADHD: Vetiver is sometimes called the “oil of tranquillity.” Research suggests it may help reduce hyperactivity and restlessness in children with ADHD, supporting better focus and sleep.
2. Mandarin
General Benefits: Gentle citrus aroma that’s uplifting yet soothing.
For Autism & ADHD: Unlike other citrus oils that can overstimulate, Mandarin tends to be mild and calming. It may ease anxiety without being overly energising, making it particularly suitable.
3. Ylang Ylang
General Benefits: Floral, sweet, and known for reducing stress and promoting relaxation.
For Autism & ADHD: Can help with emotional regulation, but caution is advised as its strong, sweet scent may be overwhelming for individuals with sensory sensitivities. Best used sparingly.
4. Chamomile
General Benefits: One of the gentlest oils, excellent for calming nerves and promoting restful sleep.
For Autism & ADHD: Ideal for easing bedtime anxiety and reducing agitation. Its mildness makes it a good fit for children and those sensitive to stronger scents.
5. Frankincense
General Benefits: Known for grounding and supporting deep breathing.
For Autism & ADHD: Can aid focus and emotional balance. Its earthy, resinous scent often feels soothing rather than stimulating.
6. Sandalwood
General Benefits: Warm, woody aroma that calms the mind and promotes relaxation.
For Autism & ADHD: Excellent for grounding during sensory overload. Helps with stillness and calm, which can support sleep.
7. Cedarwood
General Benefits: Woody, earthy, and supportive for relaxation and stress relief.
For Autism & ADHD: Sometimes linked to improved focus and reduced hyperactivity. It’s also a comforting scent that can create a safe-feeling environment.
8. Peppermint
General Benefits: Refreshing and invigorating, known for clearing the mind.
For Autism & ADHD: While peppermint can help with focus, its stimulating and cooling nature may be overwhelming for some people with sensory sensitivities. It’s often better in daytime blends than in bedtime sprays.
9. Bergamot
General Benefits: Uplifting yet calming citrus oil, often used to reduce stress.
For Autism & ADHD: Can help ease anxiety and improve mood. Unlike some citrus oils, it tends to be more balancing than stimulating, making it generally suitable.
10. Lavender
General Benefits: The classic sleep oil: soothing, relaxing, and supportive for stress relief.
For Autism & ADHD: Often very effective for bedtime relaxation. However, some people with ADHD may find lavender makes them feel “foggy” rather than calm. Individual responses vary.
Oils to Use with Caution in Autism & ADHD
While many essential oils can be supportive, it’s important to recognize that individual sensitivities vary widely. What calms one person may overwhelm another.
Ylang Ylang: Strong, sweet aroma may be too intense for sensory-sensitive individuals.
Peppermint: Stimulating, which can be counterproductive at night and potentially overwhelming for those with ASD.
Lavender: Usually safe, but a small subset of people with ADHD may find it reduces alertness in a way that feels uncomfortable.
Creating a Supportive Sleep Environment
To enhance the effectiveness of essential oils, consider additional strategies for creating a supportive sleep environment.
1. Establish a Routine
A consistent bedtime routine can signal to the body that it’s time to wind down. This might include activities like reading, gentle stretching, or meditative breathing.
2. Limit Screen Time
Reducing exposure to screens before bedtime can help improve sleep quality. The blue light emitted by devices can interfere with the body’s natural sleep-wake cycle.
3. Create a Calm Atmosphere
Dim the lights and reduce noise in the sleeping area. Soft music or white noise can also help create a more peaceful environment.
4. Use Comfortable Bedding
Invest in comfortable pillows and bedding. A good mattress can significantly impact sleep quality.
Final Thoughts
Essential oils can be a gentle, natural way to create a calmer environment and support sleep and focus, especially for individuals with Autism and ADHD.
During our research, we came across a UK-based company called Autism Parenting. They have also published an article in their online magazine:
Autism Parenting.
"Developing autism social skills can be challenging, but with the right support, autistic children can learn to connect with others more easily. Many struggle with understanding body language, making eye contact, or knowing how to start a conversation.
These difficulties don’t mean they can’t form relationships; they just need guidance that suits their needs. By using simple strategies and providing a supportive environment, parents and caregivers can help strengthen social skills over time.
At Megan & Willow, we don’t claim to have medical training, but we do recognise how essential oils in our products can bring comfort and support to many people. Safety is always at the heart of what we create, and our hope is that, in some small way, our blends help make life a little calmer, brighter, and more enjoyable. We also encourage reaching out to support groups and organisations for additional guidance. One we’ve found to be especially warm and welcoming is Autism Parenting.
If you want to know more about Autism Parenting Magazine - Just click on the link below to download a complimentary edition of the magazine.
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