Best Plants for Better Sleep: Natural Remedies for a Restful Night

In a world full of blue light, buzzing devices, and endless to-do lists, good sleep often feels like a luxury. But quality sleep isn’t optional—it’s essential for your mental clarity, immune function, metabolism, emotional balance, and overall health. While many people turn to sleep supplements or sound machines, there’s a more natural, aesthetic, and sustainable solution growing right in the dirt: plants. Yes, houseplants. Certain indoor plants can actually support better sleep by improving air quality, reducing stress, balancing humidity, and even releasing calming aromas. In this post, we’ll explore the best plants for better sleep, how they work, and how to integrate them into your nighttime routine and bedroom design.

How Houseplants Improve Sleep

You’ve probably heard that plants purify air, but their benefits for sleep go beyond just filtration. Here’s what they offer: They absorb carbon dioxide and release oxygen during photosynthesis, which helps maintain breathable indoor air. Some plants—like snake plant and aloe vera—even release oxygen at night, unlike most others that only do it during the day. Plants like lavender and jasmine emit natural aromas that calm the nervous system and promote relaxation. Houseplants help regulate humidity levels, keeping your room from getting too dry. Their presence has been shown to reduce cortisol levels and increase parasympathetic nervous activity—the rest-and-digest response you want before bed. Simply being around greenery can lower your heart rate and anxiety, making it easier to drift off and stay asleep.

Snake Plant: The Oxygen Booster

Also known as Sansevieria or mother-in-law’s tongue, the snake plant is a powerhouse for your sleep environment. Unlike most plants, the snake plant continues to convert CO₂ into oxygen even at night, making it ideal for bedrooms. Its thick, upright leaves are not only visually striking but also excellent at removing toxins like formaldehyde, benzene, and trichloroethylene from indoor air. It requires very little maintenance, tolerates low light, and doesn’t need frequent watering. Place it in a corner near your bed, and let it silently purify your air and improve oxygen levels while you sleep.

Lavender: The Stress-Relieving Scent

Lavender is perhaps the most famous plant when it comes to sleep. Studies have shown that the scent of lavender can lower heart rate, reduce anxiety, and even increase deep sleep. In aromatherapy, lavender oil is frequently used to treat insomnia, restlessness, and stress-related tension. But did you know the actual plant also emits a subtle scent that works just as well? Place a potted lavender plant near a sunny window and crush a few leaves gently before bed to release its natural oils. You can also dry the flowers and keep a sachet in your pillowcase.

Jasmine: The Mood-Soother

Jasmine is more than just a pretty flower. Its sweet floral aroma has been studied for its anxiety-lowering and sedative effects. In fact, some research suggests jasmine may be as effective as certain sleeping medications—without the side effects. Inhaling jasmine’s scent before or during sleep can help increase alertness the next day while enhancing sleep quality. Keep a jasmine plant near your nightstand or use its blossoms to make a calming herbal tea. Just be sure it gets enough sunlight during the day to keep those blooms coming.

English Ivy: The Air Cleanser

English ivy may be better known as an outdoor climber, but it’s also one of the best indoor air purifiers according to NASA’s famous Clean Air Study. It’s particularly effective at removing airborne mold spores, which can trigger asthma and allergies—two major sleep disruptors. English ivy grows well in hanging baskets or cascading from high shelves. It prefers moderate light and slightly dry soil, making it relatively low-maintenance. For anyone sensitive to allergens, this plant could be a game-changer in the bedroom.

Spider Plant: The All-Around Detoxifier

The spider plant (Chlorophytum comosum) is another NASA-approved air purifier that’s fantastic for bedrooms. It’s particularly efficient at absorbing carbon monoxide, formaldehyde, and xylene—common indoor pollutants from furniture, paint, and cleaning products. Its arching green-and-white leaves are aesthetically pleasing and easy to care for, making it a favorite among new plant parents. Spider plants also help increase room humidity, which supports easier breathing, especially during winter months or if you suffer from dry nasal passages at night.

Aloe Vera: The Nighttime Oxygenator

Aloe vera isn’t just for sunburns. This succulent also releases oxygen at night and helps purify the air, improving your breathing and potentially reducing insomnia. It’s super low-maintenance and thrives on neglect, which makes it ideal for those who aren’t naturally green-thumbed. Keep it near your window, and enjoy its air-purifying benefits along with the bonus of having instant access to fresh aloe gel for skin and hair care. Aloe also emits a clean, earthy scent that many find grounding.

Gardenia: The Natural Sedative

Gardenias are incredibly fragrant and beautiful, but they’re also proven to promote deep sleep. A study published in Frontiers in Behavioral Neuroscience found that the scent of gardenia flowers had similar effects on the brain as valium—promoting calm, reducing anxiety, and supporting deeper sleep cycles. However, gardenias are a bit pickier than other houseplants. They need bright, indirect light, consistent moisture, and a slightly acidic soil. But if you’re up for the challenge, the reward is a dreamy scent that relaxes you right into dreamland.

How to Arrange Plants in Your Sleep Space

Now that you know which plants to choose, let’s talk placement. Position oxygen-releasing plants like snake plant or aloe vera close to your bed. Put lavender or jasmine near your nightstand or headboard so you can easily inhale their scents. Use hanging baskets for trailing plants like English ivy to save space and add vertical interest. Cluster 2–3 smaller plants together for visual impact and to improve microclimate conditions. Rotate plants every couple of weeks for balanced light exposure and growth.

How Many Plants Do You Need for Impact?

One plant is better than none—but to really improve air quality and notice benefits, aim for 2–3 medium-sized plants per 100 square feet of space. That means your average bedroom might benefit from 4–6 plants strategically placed around the room. Mix varieties to cover both aesthetic and functional needs—one for scent, one for oxygen, one for detox, and so on.

Caring for Your Sleep Plants

Most sleep-supportive plants are relatively low-maintenance, but here are some general care tips: Use pots with good drainage to avoid root rot. Check soil moisture weekly—don’t overwater. Dust leaves occasionally to help plants photosynthesize efficiently. Rotate pots to prevent uneven growth and legginess. If your room doesn’t get much light, consider low-light plants like snake plant, or use a small grow light.

Sleep-Friendly Bedroom Tips to Pair With Plants

Plants are a powerful addition to your sleep hygiene toolkit, but don’t stop there. Use warm, dim lighting in the evening to signal your body it’s time to wind down. Keep screens out of the bedroom or switch to night mode and blue-light filters. Stick to a consistent bedtime and wake-up routine—even on weekends. Try aromatherapy with essential oils (lavender, chamomile, or bergamot) to enhance plant effects. Keep your space cool, clean, and clutter-free to support relaxation.

Plants and Mental Health: The Sleep Connection

Being around plants has been shown to reduce depression, ease anxiety, and increase feelings of calm and positivity. These emotional effects directly support better sleep by calming the nervous system and shifting your mindset before bed. Even a small potted plant can create a sense of connection with nature—especially helpful for those living in urban environments or spending most of their time indoors. Think of your bedtime plant ritual as an act of nurturing—not just for your plants, but for yourself.

Sleep Disruption and Indoor Toxins

Most people don’t realize how much their indoor air impacts their sleep. Common sources of VOCs (volatile organic compounds) include cleaning supplies, synthetic bedding, paint, carpets, and even air fresheners. These can trigger allergic reactions, hormonal disruption, and restless sleep. Plants help buffer this exposure naturally, without chemicals or side effects. By using nature’s filtration system, you reduce your reliance on plug-in devices and purifiers while making your space more beautiful and alive.

Travel-Friendly Alternatives and Sleep On-the-Go

If you’re traveling or don’t want to manage live plants, there are still ways to get plant-based sleep benefits. Use essential oils made from lavender, jasmine, or chamomile in a diffuser or pillow spray. Carry a mini potted aloe or peace lily if you’re staying in the same place for a while. Try herbal teas infused with garden herbs like lemon balm, valerian, or mint as part of your wind-down routine. Plant-based sleep support can travel with you in many forms—get creative.

Final Thoughts

Your bedroom should be more than just a place to sleep—it should be a sanctuary for rest, recovery, and renewal. By adding sleep-friendly plants to your space, you’re not only beautifying your environment, you’re supporting deeper, healthier, and more restorative sleep. The benefits are backed by science, rooted in nature, and easy to access with a little intention. So go pick out a few green companions, make them part of your bedtime ritual, and let them do what they do best—help you rest, naturally.