by Certain houseplants improve bedroom air quality, reduce stress hormones, and may contribute to better sleep. NASA's Clean Air Study identified plants that remove volatile organic compounds (VOCs) from indoor air, while research on lavender and jasmine scents shows measurable effects on sleep quality. Here are the best bedroom plants and what the science actually supports.
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How Plants Improve Sleep
Plants contribute to sleep in two primary ways: air purification and scent-based relaxation. During photosynthesis, plants absorb CO2 and release oxygen. Some plants continue releasing oxygen at night via Crassulacean Acid Metabolism (CAM photosynthesis) — a property relevant in enclosed sleeping spaces. Additionally, certain plant scents directly reduce cortisol and increase serotonin, improving sleep onset.
Important context: NASA's study was conducted in sealed chambers. A single plant does not dramatically alter air quality in a normally ventilated bedroom. However, 3–5 plants in a bedroom do provide measurable improvements in humidity, oxygen levels, and VOC reduction.
Best Bedroom Plants for Sleep
1. Lavender (Lavandula angustifolia)
Lavender has the strongest scientific support for sleep improvement. Multiple studies, including research published in the Journal of Alternative and Complementary Medicine, show lavender scent reduces heart rate and blood pressure, promotes relaxation, and improves sleep quality scores. A lavender plant in the bedroom or lavender essential oil diffuser produces measurable effects. Requires bright indirect light and minimal watering.
2. Jasmine (Jasminum polyanthum)
A 2010 study at Wheeling Jesuit University found that jasmine scent reduced anxiety levels and improved sleep quality compared to unscented rooms. Participants in jasmine-scented rooms reported more alertness the following morning — indicating higher quality rest. Jasmine is a climbing vine that produces abundant white flowers. Requires bright light and moderate watering.
3. Snake Plant (Sansevieria trifasciata)
Snake plants are one of the few plants that use CAM photosynthesis, releasing oxygen at night rather than during the day. They also filter formaldehyde, benzene, and trichloroethylene. Extremely low-maintenance — tolerates low light and infrequent watering. Excellent for beginners. One of the highest-ranked NASA Clean Air Study plants.
4. Peace Lily (Spathiphyllum)
Peace lilies remove ammonia, benzene, formaldehyde, and trichloroethylene from the air. They also increase humidity by up to 5%, which benefits those sleeping in dry environments. Research shows optimal humidity (40–60%) improves sleep quality and reduces respiratory irritation. Peace lilies thrive in low light and need watering once per week. Note: mildly toxic to pets.
5. Aloe Vera
Aloe vera releases oxygen at night (CAM photosynthesis) and requires minimal care. It emits more oxygen per gram of biomass than most other houseplants. NASA ranked it among the best air-purifying plants. Additionally, the gel is useful for minor burns from sleep-disrupting skin irritation. Needs bright light and infrequent watering (every 2–3 weeks).
6. Spider Plant (Chlorophytum comosum)
Spider plants are among the most effective air purifiers per the NASA study, removing formaldehyde and xylene efficiently. They are extremely hardy, thrive in indirect light, and are safe for pets and children. They produce "spiderettes" that can be propagated into new plants. Excellent for high-ceilinged bedrooms in hanging baskets.
7. Valerian (Valeriana officinalis)
Valerian root is widely used as a sleep supplement, but the plant itself has fragrant flowers that may induce relaxation when smelled at bedtime. Requires full sun — place near a south-facing window. Less practical than other options for indoor growing, but its sleep-association scent makes it worth considering for dedicated sleep optimizers.
8. Golden Pothos (Epipremnum aureum)
Golden pothos is the most forgiving bedroom plant available. It removes VOCs including formaldehyde, tolls low light and irregular watering, and grows prolifically. Not a scent-based sleep aid but excellent for air quality improvement. Toxic to pets, however — place out of reach if you have cats or dogs.
Placement Tips
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- Place scented plants (lavender, jasmine) closest to the bed for maximum scent benefit
- Position air purifiers (snake plant, peace lily) near vents or corners where air circulates
- Avoid overwatering — wet soil breeds mold, which degrades air quality
- Use pots with drainage holes to prevent root rot and mold growth
- 3–5 medium plants per 200 sq ft room is the effective range for air quality impact
Frequently Asked Questions
Do bedroom plants actually improve sleep?
Scented plants like lavender and jasmine have clinical evidence supporting improved sleep quality. Air-purifying plants improve air quality measurably but require 3–5 plants per room for noticeable effect.
Are bedroom plants safe to have while sleeping?
Yes. The concern that plants steal oxygen at night is largely a myth. CAM plants like snake plant and aloe vera actually release oxygen at night. The only real concern is mold from overwatered soil.
What is the easiest bedroom plant for beginners?
Snake plant (Sansevieria) is the most forgiving bedroom plant. It tolerates low light, infrequent watering (every 2–4 weeks), and releases oxygen at night.
Which bedroom plants are pet-safe?
Spider plant, Boston fern, Areca palm, and calathea are pet-safe bedroom plants. Avoid peace lily, pothos, snake plant, and aloe vera if you have cats or dogs.