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.

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.

2. Lavender Enhances Deep, Restorative Sleep

The Science: Falling asleep is only half the battle—achieving restorative deep sleep is key to feeling truly rested. A study in Chronobiology International found that participants exposed to lavender aroma experienced increased slow-wave sleep, also known as deep sleep, which is essential for physical and mental restoration (Goel et al., 2005).

How to Use It: Incorporate lavender into your nighttime routine with a relaxing bath infused with lavender oil or apply lavender lotion before bed to prepare both your body and mind for restorative sleep.

3. Improves Sleep Quality Without Morning Drowsiness

The Science: Lavender offers a natural solution for enhancing sleep quality without the “sleep hangover” that often accompanies sedative sleep aids. In a systematic review published in The Journal of Alternative and Complementary Medicine, researchers found that lavender inhalation improved sleep quality and reduced sleep disturbances in young adults, with no adverse effects (Lillehei & Halcon, 2014).

How to Use It: Use a lavender pillow spray or place a lavender sachet near your bed for a subtle, continuous aroma that promotes relaxation and deeper sleep.

4. Reduces Insomnia Symptoms in Specific Populations

The Science: Lavender has been particularly beneficial for individuals with insomnia, including postpartum women and older adults. A study in Complementary Therapies in Clinical Practice showed that clinical aromatherapy using lavender helped reduce insomnia symptoms among postpartum women who often struggle with sleep due to stress and life changes (Conrad & Adams, 2012).

How to Use It: For those struggling with insomnia, try a lavender diffuser or a lavender-infused sleep mask to help create a calming pre-sleep environment.

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

The Science: A regular bedtime routine that includes lavender can create a powerful association with sleep. A meta-analysis published in The Journal of Alternative and Complementary Medicine found that aromatherapy with lavender, when consistently used at bedtime, helps reinforce mental and physical cues for sleep, promoting more regular and restful sleep over time (Hwang & Shin, 2015).

How to Use It: Establish a bedtime ritual with lavender, such as applying lavender hand cream or practicing deep breathing with a lavender-scented candle. Consistent use reinforces the connection between lavender and sleep.

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