Sleep Remedies – Does Lavender For Sleep Work?

Long Story Short

• Lavender is a fragrant herb known for its calming properties and is commonly used in relaxation and sleep products.
• You can use lavender in a wide variety of ways, including oral supplements, aromatherapy oils, sprays, and patches. 
• Studies show that lavender can reduce anxiety levels, which may help those who struggle with that issue at nighttime. (1)
• Some research shows that lavender can improve sleep quality in specific groups, but there are not enough studies of this effect in the general population to be conclusive. (2,3)
• That said, some studies suggest that lavender aromatherapy improves clinical symptoms for people with insomnia. (4)
• Some great ways to use lavender for sleep include pillow sprays, candles, teas, and creams.

Among herbal remedies, lavender is one of the few that have stood the test of time. Even a quick internet search will reveal a ton of lavender-infused products for pain, insomnia, or an aromatherapy mood boost. In terms of safety, lavender is relatively safe, but there are some things you should know about this alluring, sweet-smelling herb. (5) 

Note: The content on Sleepopolis is meant to be informative in nature, but it shouldn’t be taken as medical advice, and it shouldn’t take the place of medical advice and supervision from a trained professional. If you feel you may be suffering from any sleep disorder or medical condition, please see your healthcare provider immediately. Additionally, restrictions and regulations on supplements may vary by location. If you ever have any questions or concerns about a product you’re using, contact your doctor.

What Is Lavender?

Native to Mediterranean countries like France, Spain, and Italy, lavender (scientifically known as Lavandula angustifolia) is a perennial plant that bears small blue-violet flowers. (5) Aside from the lure of its bright purple buds, lavender has a sweet, fruity smell with herbal notes. But there’s more to lavender than its good looks and olfactory appeal — the herb has a long history of cosmetic, culinary, and medicinal uses. (6)

While Ancient Egyptians used lavender in perfumes, the herb moved on to aphrodisiac status during the Middle Ages. Historically, medicinal uses for lavender included wound healing, embalming, headache and toothache relief, ointments for sore joints, and a treatment for colic, coughs, and digestive issues. (6)

Today, lavender remains a popular go-to for aromatherapy, massage, and integrative medicine. Moreover, numerous studies have shown that lavender may be beneficial for a host of conditions, including depression, anxiety, stress, and insomnia. (7,1,8,4) Here’s more.

Does Lavender Help You Sleep? 

Lavender and sleep have been inextricably linked for centuries, and for good reason. The herb “has long been studied for its anxiolytic (an anxiety-relieving drug) and sleep-promoting effects,” says Yelena Deshko, ND and founder of the Timeless Health Clinic. (9)

In terms of how lavender helps with sleep, a review of research shows that aromatherapy with lavender promotes slow-wave sleep and improves symptoms of insomnia — significantly affecting sleep quality and duration. (10,4)

Additionally, we find that essential oils containing linalool (i.e., found in lavender essential oil) and linalyl acetate may act as sedatives and offer anxiety relief to the user. (11) Linalool, specifically, activates the parasympathetic nervous system upon exposure. This is the system that controls your body’s ability to relax and is responsible for the body’s “rest and digest” functions. When activated, the parasympathetic nervous system supports sleep by slowing the heart rate and promoting digestion. (12)

Other Benefits of Using Lavender 

The benefits of lavender go well beyond promoting good sleep. This fragrant herb can also be used to treat a host of physical and emotional ailments. 

May Reduce Depression Symptoms

While compounds within lavender (like linalool) can offer some relief from anxiety and promote sleep, research also shows that this pretty purple herb can reduce symptoms of depression courtesy of another essential oil typically found in lavender, silexan. (13) One notable study demonstrated that an eight-week course of 80 mg/d of Silexan had a “clinically relevant antidepressant effect” not only for participants with mild or moderate major depressive disorder (MDD) but also for those with single or recurrent episodes of MDD. (13)

A Natural Pain Remedy 

Studies also show that linalyl acetate and linalool are anti-inflammatory compounds with powerful pain-relieving properties. (14,15) And while you might think that lavender for pain must be limited to topical applications, interestingly, that’s not the case. In most of the studies, we found that inhalation or aromatherapy was the delivery method.  

One small but notable study from 2021 showed that inhalation aromatherapy using lavender reduced pain levels and stabilized vital signs of pediatric burn patients before dressing changes, which can be incredibly painful. Another study showed that inhalation of lavender oil effectively reduced both the severity and intensity of postherpetic pain, a type of nerve pain most commonly associated with shingles. (16,15)

Lower Blood Pressure 

According to the Centers for Disease Prevention and Control (CDC), high blood pressure increases your risk of heart disease and stroke; 48 percent of adults have high blood pressure, and it was listed as the primary or contributing cause of close to 700K deaths in the United States in 2022. (17)

But the news isn’t all bleak; emerging research shows that those with HBP may find some relief using interventions with lavender. Though more research is needed, one study found that inhaled lavender and foot massage applications may decrease blood pressure in hypertensive patients. (18)

Other Medicinal Uses for Lavender 

Beyond natural pain relief, its possible use for lowering blood pressure, and its antidepressant effects, Deshko tells us that “lavender has been shown to exhibit anti-inflammatory and antioxidant effects, and enhance the antiseptic activity of antibacterial agents.” (14, 19)

Studies have also suggested that lavender may also:

• Reduce menopausal hot flashes and improve sleep quality (20)
• Have antifungal properties (21)
• Treat skin blemishes (22)

Potential Side Effects Of Lavender 

A common misconception about herbs is that they come from the earth, so they must be safe. And in many cases, they are; however, users are still warned to exercise caution when using them — particularly when doing so for the first time. Herbs, including lavender, typically have components that could trigger adverse effects and responses. 

Allergic reactions to lavender may include:

• Headache (23)
• Nausea (23)
• Vomiting (23)
• Skin irritation (24)
• Constipation (23)

How to Use Lavender for Sleep 

If you hit the internet in search of products infused with lavender to help you sleep, you’ll quickly find that this herb is widely available with a host of delivery methods like essential oils, teas, sprays, and capsules. If you’re using lavender oil in topical form, trying out teas and supplements, or exploring aromatherapy, it may be best to do so 30 minutes to one hour before bed to see the benefits. 

Lavender Oil for Sleep

Those interested in using lavender essential oil for sleep should know that there are plenty of delivery methods to help incorporate it into your routine. Of the bunch, diffusion, candles, and topical applications are pretty popular.  

Call out: Lavender is quite potent on its own, which may increase the likelihood of skin irritation. If you’re using lavender oil in a topical application, be sure to use a carrier oil or pair it with creams or lotions. 

Some creative ways to use lavender oil for sleep include 

• Massage (using a carrier oil)
• Lavender-scented linen sprays
• Lavender oil-infused bath bombs or salts 
• Essential oil diffusers 

Note: Lavender oil (found in creams, lotions, etc.) can be toxic if taken orally — it should only be used as directed.

Lavender Tea

If aromatherapy doesn’t feel like the right fit, herbal teas like lavender tea are another method of delivery. Much like inhaled lavender or topical applications, lavender tea benefits include a potential decrease in depression and anxiety symptoms, plus improved sleep. (25, 26)

To make lavender tea, you’ll need dried lavender flowers and boiling water. (27) Everyone’s flavor palette and preference for tea strength varies, but a good jumping-off point is one teaspoon of loose-leaf tea for every eight ounces of water — you can always adjust those measurements to your taste. (27) 

How to make lavender tea:

• Place the loose lavender in a teapot or teacup.
• Pour the hot water over your leaves.
• Stir to ensure each leaf is saturated and nothing floats to the top.
• Cover and steep for 3-5 minutes.
• Once the time is up, strain the tea and serve. 
• Sweeten with sugar or honey, if desired. 

Lavender Supplements 

Lavender is also available in supplement forms. We will caution here that dosage recommendations (which you should always follow) and ingredients will vary from manufacturer to manufacturer, so it’s important to do your homework before using lavender supplements. Of course, before taking any type of supplement, you should speak with your healthcare provider. 

Other Ways to Use Lavender for Sleep 

Other delivery methods for lavender include: 

• Lavender sprays 
• Creams, lotions, and salves
• Lavender shower/bath products 
• Candles
• Lavender syrup (whether store-bought or homemade) can be a fantastic addition to lavender coffee, teas, baked goods, and cocktails or mocktails.  

Our Tester’s Takeaway 

Meet the Tester: Jessica Banks, Sleepopolis Health Editor

Sleep Style: Combo Sleeper — Side and Back 

Must-Have Sleep Accessory: I’m lost without some type of white noise maker.

Pro-Tip for a Good Night’s Sleep: Avoid looking at the clock when you wake up in the middle fo the night — counting down the hours you have left to sleep isn’t doing you any good.

Biggest Sleep Challenge: Turning off my brain come bedtime can be a struggle — sometimes that one thing that happened 10 years ago trumps everything from meditation to box breathing.

Jessica’s Lavender Review: To get a good feel for the effectiveness of this product, I found a lavender spray for sleep that didn’t contain any other calming scents. I happened to start testing this during a time period when my brain really didn’t want to turn off at night, so I was excited to get a good read on the results.

The Verdict: Lavender really can be calming at night, and while it helped lull me to sleep when I was thinking about things like TV show plotlines or what to make for dinner the next day, it wasn’t quite up to the task on nights where I had more pressing things on my mind. I also found the product was more effective when I was a little more liberal with the application — it worked best for me when I sprayed it on my pillow, sheets, and blanket.

Who Shouldn’t Use Lavender? 

According to Deshko, lavender has a very strong historical safety profile, but like most medicinal herbs, there are some notable precautions to keep in mind when using lavender. 

Please note: If you are having a medical or mental health emergency, it’s best to contact your doctor immediately rather than using lavender as a first-step intervention. 

Those Who Are Pregnant or Breastfeeding 

There’s a considerable lack of information and research on how lavender affects those who are pregnant or breastfeeding, so it may be best to err on the side of caution and steer clear or check with your healthcare provider before you consider using lavender. (23) 

Young Children, Particularly Young Boys 

Parents of young children (boys in particular) may want to avoid — or at least speak with your doctor on the safety of — using lavender oil on their kids who have not yet reached puberty, as mounting evidence suggests that topical lavender oil is an endocrine and hormone disruptor. 

“Caution should be exercised when using lavender essential oil in children,” says Deshko. “A study published in 2007 in the New England Journal of Medicine suggested that repeated topical use of products containing lavender oil may cause prepubertal gynecomastia, a rare condition that results in enlarged breast tissue in boys prior to puberty.” (28)

We’ll add here that while this study is a bit dated, we were able to find more recent research indicating the same. In this case, however, it’s essential oils as a category that seems to be the issue. (29)

FAQs

The Last Word From Sleepopolis 

While lavender and sleep have practically reached peanut butter and jelly status, there are plenty more reasons to keep some lavender in your medicine cabinet. However, anyone thinking about using lavender as a naturopathic intervention for better sleep, pain, or improved mental health is cautioned to check with their doctor first; lavender may have come from the earth, but it’s not without side effects. 

Sources

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Deshko, Yelena. Author Interview. June 2023