Getting a good night's sleep can feel impossible when you're tossing and turning. Many people struggle with falling asleep or staying asleep through the night. The solution might be simpler than you think. Certain plants in your bedroom could actually help you sleep better.
Science has shown that some plants can purify the air, release calming scents, or even boost oxygen levels at night. These natural sleep aids require minimal effort but deliver impressive results. No more counting sheep or staring at the ceiling.
1. Lavender: Nature's Sleep Sedative
Lavender stands as the undisputed champion of sleep-inducing plants. Studies have consistently shown that lavender's scent can reduce anxiety and improve sleep quality. One particular study published in the Journal of Alternative and Complementary Medicine found that participants who inhaled lavender essential oil before bedtime experienced deeper sleep and felt more refreshed in the morning.
This purple flowering plant works by slowing down the heart rate and lowering blood pressure, creating perfect conditions for sleep. Placing a small lavender plant on your nightstand or dresser allows its natural aroma to fill your bedroom throughout the night. The plant doesn't need to be in full bloom to provide benefits – even the leaves release a subtle calming fragrance.
2. Jasmine: Sweet Dreams Promoter
Jasmine's sweet, exotic fragrance does more than just smell nice. It actively promotes better sleep quality. Research from Wheeling Jesuit University discovered that people who slept in rooms with jasmine scent not only reported better sleep quality but also experienced less anxiety upon waking.
This climbing plant with its delicate white flowers makes a beautiful addition to any bedroom. Unlike some sleep aids, jasmine doesn't cause grogginess the next morning. The plant's natural compounds help reduce restlessness during sleep, allowing for more restorative rest cycles. A small jasmine plant near an open window creates the perfect sleep-inducing environment.
3. Aloe Vera: Oxygen-Boosting Sleep Aid
Aloe vera isn't just for sunburns; it's a powerful sleep ally too. This succulent releases oxygen at night while simultaneously taking in carbon dioxide, effectively purifying your bedroom air while you sleep. The improved air quality helps you breathe easier, which naturally leads to better sleep quality.
NASA's Clean Air Study confirmed aloe vera's air-purifying capabilities, making it an evidence-backed sleep aid. The plant requires minimal care – just occasional watering and some indirect sunlight. Its ability to thrive in bedroom environments with limited light makes it particularly suitable as a sleep-supporting plant. Plus, aloe vera's sleek, modern appearance adds a stylish touch to any bedroom decor.
4. Snake Plant: The Bedroom Air Purifier
The snake plant, also known as mother-in-law's tongue, is one of the most effective bedroom plants for improving sleep. This hardy succulent filters airborne toxins like formaldehyde, benzene, and trichloroethylene – common household pollutants that can interfere with sleep quality. It also releases oxygen at night, unlike most other plants that release carbon dioxide.
NASA's research identified the snake plant as one of the top air-purifying plants, capable of removing up to 87% of air toxins within 24 hours. Its tall, architectural structure requires minimal care, making it perfect for beginners. Simply place a snake plant in your bedroom, and let it work its air-cleaning magic while you sleep soundly through the night.
5. Valerian: The Natural Sleeping Pill
Valerian has been used as a natural sleep remedy since ancient times, and modern science confirms its effectiveness. The roots of this flowering plant contain compounds that help reduce the time it takes to fall asleep and improve overall sleep quality. Interestingly, even the scent of valerian flowers can induce drowsiness.
A study in the journal Pharmacology, Biochemistry and Behavior found that inhaling valerian essential oil helped participants fall asleep faster and experience deeper sleep. Unlike pharmaceutical sleep aids, valerian doesn't cause morning grogginess or dependency. Simply keep a small valerian plant on your bedside table to enjoy its sleep-inducing benefits throughout the night.
6. English Ivy: Allergy-Reducing Sleep Helper
For allergy sufferers whose sleep is disrupted by congestion or breathing difficulties, English ivy is a game-changer. This climbing plant excels at filtering airborne mold particles and fecal matter from pets, which commonly trigger allergic reactions that disrupt sleep. Research from the American College of Allergy, Asthma and Immunology found that English ivy can reduce airborne mold by up to 94%.
With cleaner air comes easier breathing and better sleep quality. English ivy thrives in moderate to low light conditions, making it perfect for bedrooms. Its trailing vines can be trained up a small trellis or allowed to cascade from a hanging basket, adding a touch of greenery while improving your nightly rest.
7. Peace Lily: Humidity-Balancing Sleep Plant
The peace lily's elegant white blooms aren't just beautiful; they help you sleep better by balancing bedroom humidity. Optimal humidity levels (between 40-60%) create the perfect sleeping environment, preventing both the dry air that irritates airways and the excessive moisture that can lead to mold growth. Both extremes can disrupt sleep quality.
This plant also filters common household toxins like ammonia, benzene, and formaldehyde from the air. The NASA Clean Air Study ranked peace lilies among the top plants for air purification. Their ability to thrive in low light makes them ideal bedroom companions. Position a peace lily away from pets, as it can be toxic if ingested.
8. Gardenia: Anxiety-Reducing Sleep Enhancer
The intoxicating scent of gardenia flowers does more than just perfume your bedroom – it actively improves sleep quality. Research published in the Journal of Biological Chemistry found that gardenia jasminoides has the same effect on the brain as prescription sleep medications, without the side effects. The plant contains crocetin, a natural compound that helps induce sleep.
Gardenias work particularly well for people whose sleep issues stem from anxiety or racing thoughts. The plant's sweet fragrance triggers the release of GABA, a neurotransmitter that calms the mind. While gardenias require more care than some other bedroom plants, their powerful sleep benefits make them worth the extra attention.
9. Spider Plant: Child and Pet-Safe Sleep Improver
For households with children or pets, the spider plant offers sleep benefits without safety concerns. This non-toxic plant efficiently filters indoor air pollutants like carbon monoxide and xylene, creating a healthier sleep environment. Its air-purifying qualities have been confirmed by NASA's Clean Air Study.
Spider plants are particularly suited for bedroom use because they thrive in indirect light and require minimal care. Their graceful arching leaves and baby "spiderettes" add visual interest while quietly improving your air quality. Better air quality leads to easier breathing and less nighttime disruption, contributing to more restful sleep cycles.
10. Golden Pothos: Formaldehyde-Fighting Sleep Aid
Golden pothos excels at filtering formaldehyde from bedroom air – a common indoor pollutant that can irritate airways and disrupt sleep. This hardy vine removes harmful VOCs (volatile organic compounds) that off-gas from furniture, carpets, and household products. Cleaner air means easier breathing and less sleep disruption.
Research published in Environmental Health Perspectives found that even low levels of VOCs can impact sleep quality. Golden pothos addresses this problem naturally. This nearly indestructible plant thrives in various light conditions and requires minimal watering, making it perfect for busy people or those new to plant care. Its trailing vines look beautiful on a high shelf or hanging basket.
11. Chamomile: Herbal Tea Plant for Sleep
Chamomile is famous as a tea ingredient, but growing the actual plant in your bedroom provides additional sleep benefits. The plant naturally releases compounds that help reduce anxiety and promote relaxation. Research in the Journal of Advanced Nursing found that chamomile not only improves sleep quality but also reduces daytime dysfunction due to fatigue.
Growing chamomile indoors gives you both the plant's air-purifying benefits and access to fresh flowers for tea. Simply harvesting a few blossoms to make fresh chamomile tea before bedtime creates a powerful sleep-inducing ritual. The plant's daisy-like flowers also add cheerful beauty to your sleep space while working hard to improve your rest.
12. Jasmine Tobacco: Night-Blooming Sleep Enhancer
Despite its name, jasmine tobacco (Nicotiana sylvestris) isn't related to commercial tobacco. This night-blooming plant releases its sweet scent when you need it most – in the evening hours. Studies have shown that the fragrance of jasmine tobacco helps sedate the body and reduce activity levels, preparing you perfectly for sleep.
The plant's unique evening fragrance release pattern makes it particularly suited for sleep enhancement. University of Düsseldorf researchers found that jasmine scent increased GABA effects in the brain, similar to commonly prescribed sleep medications, but without side effects. The tall plant with its trumpet-shaped white flowers makes an attractive bedroom addition while improving your sleep quality.
13. Bamboo Palm: Bedroom Air Moisturizer
The bamboo palm addresses a common cause of sleep disruption: dry air that irritates airways and causes nighttime coughing. This plant naturally increases humidity levels in the bedroom, creating a more comfortable sleeping environment. Its air-moisturizing properties are especially beneficial during winter months when heating systems create dry indoor conditions.
Beyond adding moisture, bamboo palms filter benzene, formaldehyde, and carbon monoxide from the air. NASA research confirms its powerful air-purifying capabilities. The plant's feathery fronds add a tropical feel to your bedroom while silently improving your sleep quality. Unlike many humidifiers, bamboo palms operate silently with no mechanical noise to disrupt sleep.
14. Gerbera Daisy: Oxygen-Boosting Sleep Plant
Gerbera daisies stand out among bedroom plants for their exceptional oxygen production during nighttime hours. While most plants release oxygen during the day, gerbera daisies continue this beneficial process at night. This increased oxygen availability can help improve breathing and enhance overall sleep quality.
The plant's bright, cheerful blooms in various colors add visual appeal to your bedroom. A study in the Journal of Physiological Anthropology found that interacting with indoor plants reduces psychological and physiological stress, creating an ideal pre-sleep state. Gerbera daisies thrive on windowsills with bright, indirect light, making them perfect bedroom companions.
15. Passionflower: Anxiety-Reducing Sleep Aid
Passionflower's exotic purple blooms contain compounds that significantly improve sleep quality. Clinical studies published in Phytotherapy Research show that passionflower increases GABA levels in the brain, reducing anxiety and promoting more restful sleep. The plant works especially well for people whose sleep issues stem from racing thoughts or worry.
Growing passionflower in your bedroom allows you to benefit from both its air-purifying qualities and its calming presence. The vine can be trained up a small trellis, creating a stunning visual focal point. For maximum sleep benefits, place the plant near your bed where its subtle fragrance can work throughout the night.
16. Chrysanthemum: Air-Cleaning Sleep Helper
Chrysanthemums excel at filtering benzene from bedroom air, a common VOC that can irritate airways and disrupt sleep. These colorful blooms were highlighted in NASA's Clean Air Study for their exceptional air-purifying abilities. Cleaner air naturally leads to improved breathing and better sleep quality.
The plant's bright flowers in various colors also provide psychological benefits that support better sleep. Research in the Journal of Physiological Anthropology found that viewing plants before bedtime can reduce stress levels and promote relaxation. Chrysanthemums prefer bright indirect light but can adapt to bedroom conditions, working silently to improve your air quality while you sleep.
17. Rosemary: Memory-Supporting Sleep Plant
Rosemary's benefits extend beyond the kitchen. This herb improves sleep quality while also supporting memory consolidation during rest. Research published in the International Journal of Neuroscience found that rosemary aroma improved cognitive performance and mood. The plant's scent helps create ideal conditions for quality sleep.
The woody herb thrives on windowsills with full sun exposure. Its needle-like leaves release a subtle pine-like scent that creates a calming bedroom atmosphere. Unlike stronger-scented plants, rosemary provides a more subtle aromatic experience that won't overwhelm sensitive sleepers. Regular gentle pruning encourages bushier growth and releases more of the beneficial aromatic compounds.
18. Orchid: Oxygen-Releasing Night Bloomer
Unlike most plants, orchids release oxygen at night, making them ideal bedroom companions. This increased oxygen availability can improve sleep quality by supporting optimal breathing patterns throughout the night. The oxygen boost is particularly beneficial for people with minor respiratory issues that worsen during sleep.
Orchids also add humidity to bedroom air, creating more comfortable sleeping conditions. Their exotic beauty brings a touch of luxury to your sleep space. Studies from Kansas State University found that patients in hospital rooms with plants recovered more quickly than those without, suggesting orchids' visual appeal may provide psychological benefits that support better sleep.
19. Boston Fern: Air-Moisturizing Sleep Supporter
Boston ferns act as natural humidifiers, adding moisture to dry bedroom air. This increased humidity can reduce snoring, prevent a dry throat, and create more comfortable sleeping conditions. Research published in HortScience found that Boston ferns can raise indoor humidity by up to 5% – enough to make a noticeable difference in sleep comfort.
These lush green plants also excel at removing formaldehyde from the air, according to NASA's research. Their feathery fronds create a tranquil visual effect that promotes relaxation before sleep. Boston ferns thrive in moderate to low light with consistent moisture, making them well-suited to bedroom environments where they can quietly improve your sleep quality.
20. Mint: Congestion-Relieving Sleep Helper
Mint plants offer natural congestion relief that can significantly improve sleep quality. The plant's natural menthol compounds help open airways and ease breathing, particularly beneficial for those with allergies or mild respiratory issues. A study in the Journal of Ethnopharmacology confirmed mint's effectiveness in relieving nasal congestion.
Growing mint in your bedroom provides ready access to fresh leaves for evening tea. The plant's bright scent creates a clean, refreshing atmosphere that many find conducive to sleep. Mint grows quickly in moderate light conditions, though it's best contained in a pot to prevent spreading. Gently crushing a leaf and placing it near your pillow releases more of the beneficial aromatic compounds.
Bringing Nature's Sleep Aids Into Your Bedroom
Incorporating these plants into your bedroom doesn't require a green thumb or extensive gardening knowledge. Even one or two well-chosen plants can make a noticeable difference in your sleep quality. The combination of air purification, humidity balancing, and natural aromatherapy creates an ideal sleep environment that medication simply can't replicate.
Start with easy-care options like snake plants or aloe vera if you're new to indoor plants. The most important factor is choosing plants that address your specific sleep challenges – whether that's anxiety, allergies, or dry air. These natural sleep aids work gradually but consistently, creating cumulative benefits that improve with time. Better sleep might literally be as simple as bringing a bit of nature into your bedroom tonight.