Lavender for Sleep: Pillow Sprays, Diffusers and Capsules Checked
Sleep & NighttimeArticleLavender is one of the most popular bedtime scents, sold as sprays, diffuser oils and oral capsules. Federal health researchers say it's unclear whether lavender aromatherapy improves sleep, and the small trials have limits. Here is what's known about benefits, safety and interactions.
In this article
Lavender pillow mists, diffuser oils, bath soaks and capsules fill the sleep aisle. The scent is pleasant and calming for many people, but does it help you sleep? Here is what the National Center for Complementary and Integrative Health (NCCIH)1 says and what one well-known trial found.
Aromatherapy: unclear for sleep
NCCIH says it’s unclear whether lavender aromatherapy helps sleep quality or insomnia.1 Some people report feeling better overall with it.1
A randomized trial gave 79 college students with sleep complaints a patch to wear on the chest at night for five nights, with lavender oil or with nothing, plus sleep hygiene tips for everyone.2
- Both groups reported better sleep quality, but the lavender group improved more and felt more refreshed on waking.2
- How long they slept didn’t differ between groups.2
That was a short study in young adults, so it doesn’t tell us much about women over 50 with long-standing insomnia.
Capsules: studied mostly for anxiety
A specific oral lavender oil product has been studied mainly for anxiety, where it may help, but the research has small samples, limited independent testing and little diversity.1 A small preliminary study in 72 postmenopausal women aged 50 to 65 looked at sexual symptoms, not sleep.1
Safety checks
- Oral lavender may cause diarrhea, headache, nausea or burping.1
- Aromatherapy is considered possibly safe but can cause headache or coughing.1
- On the skin, lavender can cause allergic reactions.1
- Interactions: lavender may add to the effect of sedative medicines or herbs, which matters before surgery.1
Keep essential oils out of reach of grandchildren and pets, and don’t swallow oils meant for diffusers.
What has stronger evidence
For long-lasting insomnia, cognitive behavioral therapy for insomnia (CBT-I) is the recommended first treatment. A calming scent can be part of a wind-down routine. Our guides to CBT-I, valerian and chamomile, tart cherry juice and magnesium cover other options.
Questions to ask
- Is lavender safe with my other medicines?
- Could something else be waking me, such as hot flashes, pain or sleep apnea?
- Would CBT-I help me?
Try: “I use a lavender spray every night and it helps me relax, but I still wake at 3 a.m. What should we look at next?”
Did I Do That in My Sleep? includes a 14-Night Lights-Out Record and a Visit Brief. Use them to track your wind-down routine, wake-ups and how rested you feel. See the book.
This article is for general educational purposes only and is not medical advice. It isn't a substitute for diagnosis or treatment from a qualified healthcare professional who knows your health history. Please don't ignore professional advice or delay getting care because of something you read here. If you take sedatives, sleep medicines or other prescriptions, or have surgery coming up, ask your clinician or pharmacist before using oral lavender. Keep essential oils away from children and pets. Ongoing insomnia, loud snoring or gasping at night should be discussed with a clinician. If you think you may be having a medical emergency, call 911 or your local emergency number right away. This article discusses a supplement and aromatherapy category and federal health information. It does not evaluate any particular brand or product. Girl Playbook does not endorse any specific product, test, or provider.
Girl Playbook sells this book. It provides education and worksheets, not individualized medical care.
Sources
The research behind this article, in the order it’s cited. How we source our articles.
- National Center for Complementary and Integrative Health (NIH)Lavender (opens in a new tab)abcdefghi
- Journal of Alternative and Complementary Medicine (full text via PubMed Central), 2015Effect of Inhaled Lavender and Sleep Hygiene on Self-Reported Sleep Issues: A Randomized Controlled Trial (opens in a new tab)abc
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