7 plants that can help you sleep better

Could the plants in your bedroom do more than brighten the space? From nighttime carbon dioxide uptake to laboratory studies of pollutant removal, these leafy favourites have some fascinating science behind them.¹˒²

Discover seven plants for your bedroom, and what the research really says about their potential benefits.

1. Snake Plant: Greenery that keeps rhythm at night

The snake plant is widely considered the healthiest and best plant to keep in your bedroom, thanks to its sculptural leaves and minimal care needs. It also has an unusual adaptation: unlike most plants, it takes in carbon dioxide at night as part of a process known as CAM photosynthesis, releasing oxygen as part of its natural cycle.² Like the snake plant, aloe vera uses CAM photosynthesis, taking in carbon dioxide at night and storing it for use during the day, when it supports photosynthesis and oxygen release.²

Snake plants were also included in NASA research exploring how indoor plants interact with airborne pollutants, including benzene and formaldehyde.¹ However, these effects were observed under controlled conditions, and the impact of houseplants on air quality in real homes is limited.³

Read More: 12 Plants That Absorb Radiation

2. Spider Plant: An easy-care favorite

With its arching leaves and playful plantlets, the spider plant is easy to grow and propagate, making it a simple way to bring more greenery into your bedroom. It also has an interesting scientific backstory: NASA researchers studied spider plants for their ability to remove formaldehyde from the air, while separate controlled experiments found they could absorb carbon monoxide.¹˒⁴ These findings have sparked interest in the spider plant acting as a natural air purifier, although its impact on air quality in a typical home is limited.³

3. Purple Heart: A “super ornamental” 

A trailing, slightly succulent purple perennial that can reach a whopping 20cm in height, the purple heart is an effective air-purifying plant.

According to a study involving twenty-eight different plant species, Purple Heart showed superior removal efficiency for four of the five VOCs tested under controlled conditions.⁵

Wax plants were also one of the 28 indoor plants evaluated in the prominent University of Georgia study and was given the nickname of a “super ornamental” for its superior ability to filter out volatile organic compounds (VOCs) like benzene and toluene.⁵˒⁶

4. Peace Lily: A plant studied for indoor air

Some mattresses and furnishings can release volatile organic compounds (VOCs) - chemicals that evaporate into the air at room temperature. Depending on the chemical and exposure level, certain VOCs may irritate the eyes, nose or throat, or cause headaches and dizziness.⁷

The peace lily was among the houseplants NASA studied for its ability to remove specific VOCs, including formaldehyde, benzene and trichloroethylene, in sealed chambers.¹

Read More: 8 Wellness Habits Making Your Life Harder

5. English Ivy: The mold question

In a 2005 container experiment, airborne mold particles fell by 78.5% over 12 hours after English Ivy was introduced.⁸

Whilst it’s a striking finding from a contained test, if dampness or mold is a larger concern, address the underlying moisture problem and improve ventilation rather than relying on a plant.

6. Rubber Plant: Glossy greenery with a scientific backstory

With large, glossy leaves, rubber plants have demonstrated formaldehyde-removal ability in controlled chamber experiments.⁹

Through transpiration, the rubber plant releases water vapor and can contribute to indoor humidity, although the effect depends on the species and room conditions.¹⁰

Lady Palm and Pink Quill have also been studied for their ability to remove formaldehyde under controlled conditions.⁹

7. Golden Pothos: A climber with air-cleaning potential

An evergreen climber with trailing, heart-shaped leaves, golden pothos brings lush greenery to an indoor space. Researchers have studied its ability to remove pollutants including formaldehyde, benzene and toluene in controlled experiments.⁵˒¹¹ These findings give this popular houseplant an interesting scientific backstory, although ordinary potted plants have little impact on air quality in typical homes.³

Read More: Dr Rangan Chatterjee Explains How Light Can Help You Sleep Better

Can Plants Really Help You Sleep Better?

The science behind bedroom plants is interesting, but the evidence is more limited than social media often suggests. Some scents, particularly lavender, show promise in research on relaxation and sleep.¹²˒¹³ However, there is little evidence that houseplants significantly improve indoor air quality in typical homes or that particular plants can directly heal the body while you sleep.³

That doesn’t mean plants have no place in a restorative bedroom; greenery and familiar scents can help create a space you enjoy spending time in, making them a welcome addition to your evening wind-down routine.

For more reliable support for sleep, focus on the fundamentals: a dark, comfortably cool bedroom, consistent sleep and wake times, and good ventilation.¹⁴˒¹⁵

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References

1. NASA. Interior Landscape Plants for Indoor Air Pollution Abatement. NASA-TM-101766 (1989).

2. Monash University. Photosynthesis in C3, C4 and CAM plants.

3. Cummings, B. E. & Waring, M. S. Potted plants do not improve indoor air quality: a review and analysis of reported VOC removal efficiencies. J. Expo. Sci. Environ. Epidemiol. 30, 253–261 (2020).

4. Wolverton, B. C., McDonald, R. C. & Mesick, H. H. Foliage plants for indoor removal of the primary combustion gases carbon monoxide and nitrogen dioxide. J. Miss. Acad. Sci. 30 (1985).

5. Yang, D. S., Pennisi, S. V., Son, K.-C. & Kays, S. J. Screening indoor plants for volatile organic pollutant removal efficiency. HortScience 44, 1377–1381 (2009).

6. Fosgate, H. UGA research shows some plants can remove indoor pollutants. UGA Today (2009).

7. US Environmental Protection Agency. Volatile Organic Compounds’ Impact on Indoor Air Quality.

8. HealthDay. English ivy removes airborne particulates (2005).

9. Kim, K. J. et al. Variation in formaldehyde removal efficiency among indoor plant species. HortScience 45, 1489–1495 (2010).

10. Berger, J., Essah, E. & Blanusa, T. The impact of plants on the humidity of naturally-ventilated office indoor environments. J. Build. Eng. 86, 108814 (2024).

11. Aydogan, A. & Montoya, L. D. Formaldehyde removal by common indoor plant species and various growing media. Atmos. Environ. 45, 2675–2682 (2011).

12. Yoo, O. & Park, S.-A. Anxiety-reducing effects of lavender essential oil inhalation: a systematic review. Healthcare 11, 2978 (2023).

13. Lillehei, A. S., Halcón, L. L., Savik, K. & Reis, R. Effect of inhaled lavender and sleep hygiene on self-reported sleep issues: a randomized controlled trial. J. Altern. Complement. Med. 21, 430–438 (2015).

14. National Heart, Lung, and Blood Institute. Healthy Sleep Habits.

15. US Environmental Protection Agency. Improving Indoor Air Quality.

BON CHARGE: This content is for general education and is not medical advice. Our products are not intended to diagnose, treat, cure, or prevent any disease. Always follow product instructions and consult a qualified healthcare professional for guidance tailored to you. Individual results may vary.