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Quick answer
Lavender has a long reputation as a calming herb. The evidence splits into two areas:
- Lavender aromatherapy (inhaling the scent) has been tested in small studies, often in hospital or care settings. Some found modest improvements in self-reported sleep quality and relaxation, but studies are small and hard to blind, since people know when they are smelling lavender.
- Oral lavender oil capsules, particularly a standardised preparation called Silexan, have been tested in larger trials for anxiety and showed benefits similar to some prescription anti-anxiety medicines in a few studies. Some of these trials also reported better sleep as a secondary result.
Lavender is low-risk when inhaled. Swallowing essential oil from a bottle is dangerous, and capsules should be used only as directed.
How lavender might work
Lavender oil contains linalool and linalyl acetate. In animal studies these compounds have calming effects and may act on GABA receptors and calcium channels in the nervous system, similar in some ways to how certain calming medicines work but much milder. The scent may also act through the brain's emotional and memory centres; a familiar, pleasant smell can be relaxing in itself.
What the research says
Aromatherapy and sleep
Systematic reviews of lavender inhalation report small improvements in sleep quality in some groups, such as students, older adults and patients in intensive care or heart units. Common problems with these studies include small sizes, short duration, and no good placebo, because a convincing fake lavender scent is hard to make.
Oral lavender oil and anxiety
The best-studied product is Silexan, an 80 mg capsule of standardised lavender oil sold in several European countries. Several randomised trials in people with generalised anxiety disorder or anxiety-related restlessness found it reduced anxiety scores more than placebo over 6 to 10 weeks, and two trials found results similar to the prescription medicines lorazepam and paroxetine. Many participants also reported better sleep. Most of these trials were funded by the manufacturer, and independent replication is limited.
Overall
For sleep, the evidence is limited: lavender may help some people feel calmer and sleep a little better, but it is not a proven treatment for insomnia.
How to use lavender
For aromatherapy:
- Add 3 to 5 drops of lavender essential oil to a diffuser in the bedroom for 30 minutes before bed, in a ventilated room.
- Or put 1 to 2 drops on a cotton pad or tissue near your pillow (not directly on the pillow if you have sensitive skin).
- For skin use, always dilute: about 1 to 2 drops of essential oil in a teaspoon (5 ml) of a carrier oil such as almond or sunflower oil. Do a patch test first.
- Lavender tea (from dried flowers) and bath products are pleasant ways to relax, though evidence for them is minimal.
Oral capsules should only be standardised products from a pharmacy, taken at the dose on the label (usually 80 mg once daily). Talk to a pharmacist or doctor before starting, especially if you take other medicines.
Possible side effects and interactions
Inhaled or on the skin:
- Skin irritation or allergic contact dermatitis, especially with undiluted oil
- Headache or nausea in people sensitive to strong scents
- Essential oils diffused around pets, especially cats, can be harmful to them
Oral capsules:
- Burping with a lavender taste, indigestion and nausea are the most common side effects
- Possible added drowsiness with alcohol, sedatives, sleeping pills or anti-anxiety medicines
Hormonal effects: a small number of case reports have described breast development in young boys who were regularly exposed to products containing lavender and tea tree oil, which resolved after stopping. Lab studies suggest these oils may weakly affect hormone signalling. The link is not proven, but it is sensible to avoid regular use of these oils on children's skin.
Who should be careful
- Children: avoid swallowing any essential oil, and avoid regular skin application of lavender or tea tree products in young children
- Pregnant or breastfeeding women: aromatherapy in moderation is generally considered low risk; avoid oral capsules unless advised by a doctor
- People taking sedatives, sleeping tablets or anti-anxiety medicines: oral lavender may add to their effects
- People with asthma who find strong scents trigger symptoms
- Anyone with sensitive skin or eczema: dilute well and patch test
When to see a doctor
See a doctor if:
- You have had trouble sleeping for more than three months, or it is affecting your daytime life
- You snore loudly, wake up choking, or feel very sleepy during the day, which can be signs of sleep apnoea
- Anxiety or worry is present most days, causing physical symptoms like a racing heart, or stopping you from doing things
- You feel low, hopeless, or have thoughts of harming yourself. Seek help urgently.
Frequently asked questions
Does lavender spray on the pillow work?
It may help you feel relaxed as part of a bedtime routine. Strong evidence that it improves sleep is lacking, but it is low-risk if you don't have skin sensitivity.
Is lavender oil safe for babies?
Avoid putting essential oils on babies' skin or diffusing them in a baby's room, as babies are more sensitive to them. Talk to your doctor first.
Can lavender replace sleeping pills?
No, not for diagnosed insomnia or anxiety. Talk to your doctor before stopping any prescribed medicine.
What is the difference between lavender oil and lavender essential oil?
Essential oil is highly concentrated. "Lavender oil" in cosmetics is often diluted. Oral capsules use a specific standardised, food-grade preparation.
References
- National Center for Complementary and Integrative Health (NCCIH). Lavender. https://www.nccih.nih.gov/health/lavender
- Kasper S, et al. Lavender oil preparation Silexan is effective in generalized anxiety disorder: a randomized, double-blind comparison to placebo and paroxetine. International Journal of Neuropsychopharmacology, 2014.
- Henley DV, et al. Prepubertal gynecomastia linked to lavender and tea tree oils. New England Journal of Medicine, 2007.
- Lillehei AS, Halcon LL. A systematic review of the effect of inhaled essential oils on sleep. Journal of Alternative and Complementary Medicine, 2014.
