What does lavender do for your sleep according to science?

Lavender, particularly Lavandula angustifolia, has been known for centuries for its calming and sleep-promoting properties. Scientific research confirms that lavender improves sleep quality, prolongs the deep sleep phase and helps to fall asleep faster. This effect is especially apparent in people with mild sleep problems, stress or restlessness. Studies show that lavender increases the parasympathetic activity of the nervous system, leading to a lower heart rate, deeper breathing and a calming effect.

Lavender is also said to reduce anxiety and stress, which is often associated with poor sleep. The scent of lavender relaxes the nervous system and helps the body unwind, without the side effects of traditional sleep medications (prescribed by a doctor) such as benzodiazepines.

Key findings on the impact of the lavender plant from various studies over the years:

• Lavender prolongs the deep sleep phase and improves overall sleep quality.
• Inhaling lavender scent reduces stress and the stress hormone cortisol.
• Lavender is effective for mild sleep disorders, depression and nervousness.

Why does lavender help you sleep better?

The active ingredients linalool and linalyl acetate in (essential) lavender oil play a key role. These substances act on various elements, which in turn provide better sleep. Use of lavender:

• Reduces the release of stress hormones and relaxes nerves.
• affects brain activity by acting on the limbic system, which is involved in emotion and memory.
• increases GABA activity in the brain, leading to a sense of calm and tranquility.
• has a direct effect on heart rate and blood pressure, contributing to relaxation and sleep.
• often makes you fall asleep faster and experience more deep sleep (so report users).

How to use lavender properly?

Lavender can be used in different ways, depending on preference and desired effect. Pay very close attention! This is not medical advice! Always consult a physician or healthcare professional if you are in doubt.

Aromatherapy with lavender

30 minutes before bedtime, use a diffuser with 2-4 drops of lavender oil in the bedroom. Do not use the diffuser during sleep!

There are also lavender sprays that are diluted and ready to use. Spray or drop a few drops of essential lavender oil on the pillow or bedding for a relaxing effect.

Lavender on your skin

Dilute lavender oil and massage into the skin before bedtime, such as on the neck, temples or feet. When applying directly to the skin, it is always important to dilute the oil and do a small test beforehand to make sure you are not allergic. Stop immediately if you experience allergic reactions.

You can also add a few drops of essential oil or lavender essential oil to a warm bath for relaxation and a better night’s sleep.

Ingestion of lavender

Lavender tea or capsules containing lavender can help with inner turmoil and sleep disorders. Note: Use only appropriate, safe supplements and products, and do not exceed the recommended dosage (usually 80-160 mg per day).

Always start with the minimum dose! You can combine lavender with other calming herbs such as chamomile or valerian for an enhanced effect. But always be well informed.

What are possible side effects of lavender?

Lavender is generally safe to use. Sometimes people react to lavender with an allergic reaction. Therefore, it is always best to start with a minimal dose.

Pregnant women or nursing mothers are not recommended to use lavender. Also, if you have hormone imbalances, always consult a doctor before starting.

What to watch out for when using lavender oil:

• Use: It may take some time to really experience the effects and effects of lavender. Limit lavender intake to no more than 10 weeks, and then take a break.
• Skin irritation: Always dilute the oil before use on the skin to avoid irritation or allergic reactions.
• Intake: Take lavender only under the guidance of an expert. This is especially true in children, pregnant women and people with liver problems.
• Interactions with other agents: Lavender may potentiate the effects of other drugs. Consult a physician when using sleep or sedatives.
• Children and pregnancy: Use with caution and definitely do not apply lavender oil undiluted to babies and small children.

Possible side effects:

• slight skin irritation
• headache (when the concentration is too high)
• nausea
• difficult bowel movements (constipation when ingested)

Conclusion: lavender as natural sleep support

Lavender is a safe, natural option for people with mild sleep complaints, stress or restlessness. It works through multiple mechanisms in the nervous system and can be applied in a variety of ways. For optimal results, combine lavender with good sleep hygiene, such as a regular sleep rhythm, a dark bedroom and adequate light and exercise during the day.

In case of doubt or persistent symptoms, it is advisable to consult a physician or an experienced aromatherapist.

Sources:

Podcast:

Your lifestyle as medicine with Dr. Len de Nys (Dutch spoken, link to Spotify)

Investigations:

Faydali, S., Cetinkaya, F. – The effect of aromatherapy on sleep quality of elderly people residing in a nursing home – Holistic Nursing Practice 2018; 32 (1): 8 – 16

Koyama H et al. (2017) “Effects of lavender aroma on sleep quality in healthy Japanese students.” Perceptual and Motor Skills, 124:111-127. DOI: 10.1177/0031512516678323