I will generally use this after a shower, just before I go to bed. I find it smells nice, doesnt leave any noticible residual on my pillow, and doesnt irritate my skin. The smell is strong at first, and then over time fades away, which I think is nice, as you dont want your pillow to have an enduring overpowering smell of you and the pillow spray. I have been using it a while now and find that as part of my routine it is a trigger to relax and settle down for the evening. I wouldnt expect this product to be a cure-all for anyone with sleep issues, but it is something in the toolbox to help you relax at the end of the day.