DOES LAVENDER HELP YOU SLEEP
The Science Behind Lavender and Sleep Quality
Lavender has long been associated with relaxation, stress relief, and better sleep. But does lavender really help you sleep?
With increasing interest in natural sleep aids, from scents to essential oils and more, it is worth exploring whether lavender is truly effective for sleep support or if it is just a pleasant-smelling myth, because let’s be honest, lavender smells pretty heavenly!
Table of Contents
What Is Lavender?
Lavender (Lavandula) is a flowering plant from the mint family that is widely known for its calming aroma, and whose native habitat originates around the Mediterranean Sea.
It has been used by communities and healers for centuries in aromatherapy, herbal medicine, and even culinary applications. The essential oil derived from lavender is a popular ingredient in sleep sprays, body oils, essential oils, bath products, and pillow mists designed to promote relaxation.
The Science Behind Lavender and Sleep
Numerous studies suggest that lavender can have a positive effect on sleep quality. Here’s how:
1. Lavender’s Effect on the Nervous System
Lavender contains compounds such as linalool and linalyl acetate, which have been shown to interact with neurotransmitters in the brain. These compounds help reduce anxiety and promote relaxation, making it easier to fall asleep.
2. Lavender and the Sleep Cycle
Research indicates that lavender can improve various aspects of sleep:
Increases slow-wave sleep (deep sleep): This phase is crucial for physical and mental restoration.
Reduces nighttime awakenings: Lavender can contribute to more uninterrupted sleep.
Improves overall sleep duration and quality: Studies suggest that lavender users experience more restful sleep.
3. Clinical Studies on Lavender for Sleep
Several scientific studies back up lavender’s sleep-enhancing effects:
A 2015 study published in Journal of Complementary and Alternative Medicine found that lavender oil improved sleep quality in college students with sleep disturbances.
A study in Evidence-Based Complementary and Alternative Medicine showed that individuals exposed to lavender oil before bed reported better sleep and reduced insomnia symptoms.
Another study on older adults found that inhaling lavender essential oil led to longer and more restorative sleep.
How to Use Lavender for Better Sleep
If you are considering using lavender to improve your sleep, here are some effective methods:
1. Aromatherapy with Lavender Essential Oil
Add a few drops of lavender essential oil to a diffuser and let it run before bedtime.
Apply diluted lavender oil to pulse points, such as wrists and temples, for a calming effect.
Spritz a lavender pillow mist onto your bedding to create a soothing sleep environment.
2. Lavender Tea
Drinking a cup of lavender tea before bed can have a mild sedative effect, helping to relax the mind and body.
3. Lavender in Bath Products
Taking a warm bath with lavender-infused bath salts or essential oils can promote relaxation and prepare the body for sleep.
4. Lavender-Infused Sleep Masks and Bedding
Lavender-infused sleep masks and pillowcases provide a gentle and continuous release of its calming scent throughout the night.
Who Can Benefit from Lavender for Sleep?
Lavender may be especially beneficial for individuals experiencing:
Insomnia or difficulty falling asleep
Anxiety or stress-related sleep disturbances
Restlessness and nighttime awakenings
Shift work sleep disorders
Jet lag-related sleep issues
- Pregnant women dealing with insomnia or decreased sleep quality. This research study shows positive effects for pregnant women on stress, anxiety, and insomnia
Potential Side Effects of Lavender
While lavender is generally safe, some people may experience:
Skin irritation when applied topically (always dilute essential oil before use)
Allergic reactions in sensitive individuals
Drowsiness if used in large amounts
Interactions with certain medications (consult a healthcare provider if you’re taking sedatives or antidepressants)
Always start with a very small area of your body, if you plan on applying on your skin, never consume essential oils, and check with your medical professional if you have any questions and prior to making lifestyle changes.
Other Benefits of Lavender
Beyond improving sleep, lavender offers several other benefits, so if you are on the fence about using lavender strictly for sleep, here are some other benefits you may enjoy:
1. Reduces Stress and Anxiety
Per this study, lavender’s calming aroma helps lower cortisol levels, promoting relaxation and reducing stress and anxiety. It’s often used in aromatherapy for emotional well-being.
2. Eases Headaches and Migraines
Studies suggest that inhaling lavender essential oil can help alleviate headaches and migraines by reducing tension and improving blood circulation. This 2012 study suggest migraine pain improved when inhaling lavender for 15 minutes per day!
3. Supports Skin Health
Lavender has antibacterial and anti-inflammatory properties that can help treat acne, soothe irritated skin, and promote wound healing. It’s commonly used in skincare products.
4. Relieves Pain and Muscle Tension
Massaging lavender oil onto sore muscles or joints can help reduce pain and inflammation, making it a natural remedy for muscle tension, cramps, and even arthritis discomfort.
5. Boosts Mood and Cognitive Function
Lavender may enhance mood and mental clarity, with some studies indicating that it can help with focus, memory retention, and even mild symptoms of depression.
6. Aids Digestion
Lavender tea can help soothe digestive issues such as bloating, nausea, and indigestion by relaxing the digestive tract.
7. Acts as a Natural Insect Repellent
Lavender’s strong scent naturally repels mosquitoes, moths, and other insects, making it a chemical-free alternative for bug control.
8. Reduces Menstrual Pain
Lavender can be inhaled or applied to the lower abdomen to relieve menstrual pain in women. This study showed that inhaling lavender for 30 minutes during the first 3 days of their periods, helped women feel less pain after 2 months.
Does Lavender Work for Everyone?
Although many people find lavender helpful for sleep, results can vary. Some individuals may need to combine lavender with other sleep-promoting habits, such as maintaining a consistent bedtime routine, reducing screen time before bed, and creating a dark, cool sleep environment.
We think that, while lavender isn’t a solve-all magical recipe for renewed sleep, it usually doesn’t hurt. We have tested it with skin oil (this one specifically) during bouts of insomnia during pregnancy and found slight improvement in the ability to stay asleep and wake up less frequently, in a completely natural manner, which was great!
Overall, we think it’s worth a shot!
Does Lavender Help You Sleep - Final Thoughts
The evidence suggests that lavender can indeed support better sleep and our personal experience was rather encouraging.
Its calming effects on the nervous system, ability to enhance deep sleep, and reduction of stress and anxiety make it a valuable natural sleep aid. Whether used in aromatherapy, tea, or infused bedding, lavender is a gentle and effective way to improve sleep quality.
If you are struggling with sleep, incorporating lavender into your nightly routine could be a simple yet powerful step toward more restful nights.
References
- National Library of Medicine. (2024). Efficacy of Lavender Essential Oil in Reducing Stress, Insomnia, and Anxiety in Pregnant Women: A Systematic Review. Retrieved from https://pmc.ncbi.nlm.nih.gov/articles/PMC11641599/
- National Library of Medicine. (2024). Effects of aromatherapy on sleep quality in older adults: A meta-analysis. Retrieved from https://pmc.ncbi.nlm.nih.gov/articles/PMC11630975/
- National Library of Medicine. (2013). Lavender and the Nervous System. Retrieved from https://pmc.ncbi.nlm.nih.gov/articles/PMC3612440/
- National Library of Medicine. (2015). Effect of Inhaled Lavender and Sleep Hygiene on Self-Reported Sleep Issues: A Randomized Controlled Trial. Retrieved from https://pubmed.ncbi.nlm.nih.gov/26133206/
- Cleveland Clinic. (2024). 6 Lavender Benefits and How To Use It. Retrieved from https://health.clevelandclinic.org/health-benefits-of-lavender
FAQ
Most frequent questions and answers
Yes, studies show that lavender can promote relaxation, reduce anxiety, and improve sleep quality by enhancing deep sleep and reducing nighttime awakenings.
You can use lavender essential oil in a diffuser, apply it to pulse points, drink lavender tea, take a lavender-infused bath, or use lavender-scented bedding.
Lavender is generally safe, but some people may experience skin irritation or allergies. It may also interact with certain medications, so consult a doctor if needed.
Lavender can be a natural alternative for mild sleep issues, but those with chronic insomnia may still need medical treatment or other sleep interventions.
Lavandula angustifolia (true lavender) is the most effective variety for sleep, as it contains high levels of relaxing compounds like linalool and linalyl acetate.
More Sleep Resources
Does lavender really help with sleep?
Yes, studies show that lavender can promote relaxation, reduce anxiety, and improve sleep quality by enhancing deep sleep and reducing nighttime awakenings.
How should I use lavender to sleep better?
You can use lavender essential oil in a diffuser, apply it to pulse points, drink lavender tea, take a lavender-infused bath, or use lavender-scented bedding.
Is lavender safe for everyone?
Lavender is generally safe, but some people may experience skin irritation or allergies. It may also interact with certain medications, so consult a doctor if needed.
Can lavender replace sleep medication?
Lavender can be a natural alternative for mild sleep issues, but those with chronic insomnia may still need medical treatment or other sleep interventions.
Which type of lavender is best for sleep?
Lavandula angustifolia (true lavender) is the most effective variety for sleep, as it contains high levels of relaxing compounds like linalool and linalyl acetate.
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Laura Georgieff
Laura is a mother of three who did not sleep through the night for the first 5.5 years of her kids' lives. She is passionate about sleep quality and loves sharing her experience and knowledge of all thing bedding! It is her mission to help you make the best decisions when it comes to sleep and help you get the best deal on the market!
