People have been using lavender for centuries to help them reduce stress, relax and sleep. In ancient times, people used this herb in baths and medicines. Today, you’re more likely to find it in oils, teas, lotions and candles.
But does lavender really make a difference? Or is it the way it’s used — curling up with a warm cup of tea or relaxing and lighting a candle — that gives you the benefits?
The science behind lavender’s benefits
"Lavender may help with sleep, as it has a calming effect. Many people use lavender-infused fragrances before bed," said Sanjay Kaji, MD, a sleep medicine specialist with Banner - University Medicine.
Lavender’s calming effects aren’t just folklore — there’s science to back them up. It works because of its active compounds, such as linalool and linalyl acetate, which are natural chemicals that give lavender its fragrance and may help your body feel at ease.
Studies have found that lavender may:
- Help with relaxation: The scent of lavender can lower your heart rate and blood pressure. "Breathing in lavender essential oils for 30 minutes helped with anxiety, depression and stress, according to a trial from 2020," Dr. Kaji said.
- Improve sleep: With lavender, you may find it easier to unwind before bed, fall asleep faster, sleep more deeply and feel more rested. "A 2019 study suggested that lavender may improve your body's melatonin level, which may improve overall sleep," Dr. Kaji said.
- Ease anxiety: Lavender may reduce stress and help calm your mind and nervous system, according to a meta-analysis published in 2019.
How to use lavender for rest and sleep
There are a lot of easy ways you can add lavender to your relaxation routine. "You can use lavender in various forms such as essential oils, extracts, tea and plant parts like the flower, stem and leaves," Dr. Kaji said.
Here are some of the most popular ways to use lavender:
- Aromatherapy: It uses scents to change your mood and is one of the easiest ways to get the benefits of lavender. The scent of lavender can help you relax. Try these:
- Diffusers: Add a few drops of lavender essential oil to a diffuser.
- Pillow sprays: Spray lavender on your pillowcase before you go to bed.
- Candles: Light a lavender candle in the evening to help you unwind and signal to your body that it’s time to relax.
- Lavender baths: A warm bath with lavender can help you relax at the end of the day. You may want to try bath salts, bubble baths or massage oils.
- Tea: A warm cup of lavender tea may help you relax.
- Massage: Rub lavender lotion or oil onto your skin for its calming effect.
Lavender and sleep
Lavender helps many people but not everyone. If you’re having trouble sleeping and lavender doesn’t seem to be making a difference, making sure you have good sleep habits is also key:
- Go to bed at the same time and wake up at the same time every day.
- Take a break from screens for an hour before bedtime.
- Follow a relaxing bedtime ritual that signals to your body that it’s time to sleep.
- Avoid caffeine, alcohol and heavy meals close to bedtime.
- Keep your bedroom cool, dark and quiet.
"If you continue to have symptoms despite trying over-the-counter (OTC) options or if you are having persistent problems falling asleep and staying asleep throughout the night, you should seek help from a health care professional," Dr. Kaji said. Most sleep issues are treatable.
Is it safe to use lavender?
"Overall, lavender is safe but always ask your health care provider before using it," Dr. Kaji said. It’s especially important to check with your provider if you are pregnant or taking medication.
These tips can help you use lavender safely:
- "The scent of lavender may be too strong for some people, so you may need to use it with caution if you are highly sensitive," Dr. Kaji said.
- Do not take lavender essential oil by mouth, since it can be dangerous to your stomach.
- Test new lavender oils or lotions on a small area of the skin to check for signs of irritation.
The bottom line
Lavender is a simple, safe, natural way to help with stress, relaxation and sleep. You can try oils, baths or tea before bedtime or when you feel stressed to see if it works for you.
If you’re not getting stress relief or sleeping better even though you’re using lavender, reach out to your health care provider or an expert at Banner Health. There are other options that can help you lower stress and get a good night’s sleep.