top of page

Can Lavender Really Help You Sleep Better? Here’s What Science Says

Lavender has been a popular sleep remedy for centuries, often cited as a natural solution to restlessness and poor sleep quality. But how effective is lavender, really? We dug into the research to see what science has to say. Here are five research-backed ways lavender may help you sleep better and what you need to know about using it.


lavender helps with sleep

  1. Lavender Calms Anxiety—A Major Sleep Disruptor

The Science: Anxiety is a significant barrier to restful sleep, and lavender has shown promising results in reducing it. A 2010 study published in the International Journal of Neuropsychopharmacology found that participants with generalized anxiety disorder who took lavender oil capsules experienced a significant reduction in anxiety symptoms, comparable to anti-anxiety medications but without the sedative side effects (Kasper et al., 2010).

How to Use It: Try diffusing lavender oil in your bedroom 30 minutes before sleep, or apply a few drops to your pillow to create a calming environment.

  1. Lavender Enhances Deep, Restorative Sleep

  1. Improves Sleep Quality Without Morning Drowsiness

  1. Reduces Insomnia Symptoms in Specific Populations

  1. Acts as a Consistent Bedtime Cue for Improved Sleep Routine

Is Lavender Safe?

Lavender is generally safe when used appropriately, but it can cause mild skin irritation in some people. If applying topically, dilute essential oils with a carrier oil and avoid direct skin contact if you have allergies or sensitive skin.


The Bottom Line: Should You Try Lavender for Better Sleep?

Research suggests that lavender can be a gentle, effective tool to improve sleep quality and relaxation, with minimal side effects. If you’re looking to enhance your sleep routine, lavender’s scientifically supported benefits are worth exploring.


References

  • Lavender and Anxiety Reduction:Kasper, S., Gastpar, M., Müller, W. E., Volz, H. P., Möller, H. J., & Dienel, A. (2010). Efficacy of Silexan, an orally administered lavender oil preparation, in patients with anxiety disorders: A randomized, double-blind study. International Journal of Neuropsychopharmacology, 13(6), 699-708. doi:10.1017/S1461145709990473

  • Lavender Enhances Deep, Restorative Sleep:Goel, N., Kim, H., & Lao, R. P. (2005). An olfactory stimulus modifies nighttime sleep in young men and women. Chronobiology International, 22(5), 889-904. doi:10.1080/07420520500263276

  • Improving Sleep Quality Without Drowsiness:Lillehei, A. S., & Halcon, L. L. (2014). A systematic review of the effect of inhaled essential oils on sleep. The Journal of Alternative and Complementary Medicine, 20(6), 441-451. doi:10.1089/acm.2013.0311

  • Lavender and Insomnia in Specific Populations:Conrad, P., & Adams, C. (2012). The effects of clinical aromatherapy for anxiety and depression in the high-risk postpartum woman – a pilot study. Complementary Therapies in Clinical Practice, 18(3), 164-168. doi:10.1016/j.ctcp.2012.06.008

  • Routine Use of Lavender as a Sleep Cue:Hwang, E., & Shin, S. (2015). The effects of aromatherapy on sleep improvement: A systematic literature review and meta-analysis. The Journal of Alternative and Complementary Medicine, 21(2), 61-68. doi:10.1089/acm.2014.0113

Comentarios

bottom of page