Lavender essential oil is a proven, gentle way to fall into a relaxing sleep. It can be used in a variety of different ways, including putting a few drops on your temples or spraying it on your pillow as pillow mist. Lavandula Angustifolia is the best type of lavender oil to use to help you fall asleep.
Lavender oil is a popular aromatherapy choice for sleep and relaxation. Several studies show using lavender oil for aromatherapy can improve sleep quality, including in people with insomnia, depression, and anxiety. Aromatherapy using lavender oil may also increase time spent in deep, slow-wave sleep.
Basically, lavender works by calming the central nervous system and promoting slow-wave sleep, so helping you sleep longer and better. So while lavender oil might seem like something that just smells nice, it can pack a pretty powerful (and well researched) punch when it comes to helping you sleep better.
Lavender oil is mainly linalyl acetate and linalool, which are chemicals that are both rapidly absorbed into the bloodstream. Studies on mice have shown that these compounds inhibit several neurotransmitters and have a sedative and pain-relieving effect.
The researchers found that those treated with lavender essential oil had lower levels of anxiety and better sleep. Another study from 2010 compared lavender capsules to the anti-anxiety medication lorazepam, concluding that lavender's effects were comparable to the prescription drug.
Lavender has additional properties to aid sleep
As lavender stimulates GABA receptors, it may aid sleep by assisting in the production of melatonin.
Essential oils can also be a powerful way to help you relax and sleep better. Although research on the use of essential oils is limited, lavender essential oil is widely recognized as a natural sleep aid.
Directly on your skin
Lavender is rapidly absorbed through the skin, so this is the quickest and most effective way to use lavender to help you sleep5. Place 2-3 drops on your temples or on the soles of your feet.
Lavender has been proven to lower our heart rate, blood pressure and stress levels, which is why it's perfect for the bedroom. A study by the Miami Miller School of Medicine showed that the scent of lavender in bath oil calmed babies and sent them off into a deeper sleep, while also reducing stress in the mother.
Side effects might include constipation, diarrhea, and headache. When applied to the skin: Lavender is possibly safe. It's usually well-tolerated, but can sometimes cause skin irritation. When inhaled: Lavender essential oil is possibly safe.
Anxiolytic effect of lavender was superior to placebo in 221 patients suffering from anxiety disorder. In addition, lavender improved associated symptoms such as restlessness, disturbed sleep, and somatic complaints and had a beneficial influence on general well-being and quality of life [51, 52].
conducted a study with 10 volunteers (5 female and 5 male) over the course of 4 weeks which showed that lavender created an improvement of -2.5 points in PSQI (Pittsburgh Sleep Quality Index, p = 0.07, 95% CI - 4.95 to - 0.4) when treating insomnia.
Most studies suggest that inhaling lavender essential oil for a minimum of three minutes, but preferably 10 to 30 minutes at a time, is effective. The positive effects can be experienced soon after inhalation as it is absorbed quickly.
Lavender has been reported to reduce depression and improve the quality of sleep and pain [1, 20]. Recently, Hassanzadeh et al. reported that aromatherapy with lavender essential oils decreased the levels of fatigue in patients undergoing haemodialysis compared to the Benson relaxation techniques [21].
Today, lavender is used as a traditional or complementary remedy for relaxation, to alleviate insomnia, anxiety, and depression, as well as for physical ailments such as stomach upset and headaches.
Now, new research is suggesting that one fragrant compound present in lavender can lessen anxiety by stimulating the nose to pass signals to the brain. Share on Pinterest New research brings scientific proof that lavender relieves anxiety by affecting the brain through smell.
Lavender is one of the best essential oils for respiration. Most well-known to improve the quality of your sleep, lavender also helps reduce stress and anxiety, ease depression, improve mood, and relieve headaches and pain. It's also been shown to reduce blood pressure and heart rate.
Symptoms of lavender oil poisoning include: Blurred vision. Difficulty breathing. Burning pain in the throat.
Clinical studies in both animals and humans have shown the plant to have calming effects, reducing anxiety and helping to bring on sleep. The key ingredient is linalool, an alcohol component of lavender odor. Sniffing it has been likened to popping a Valium.
Results from multiple studies indicate that valerian — a tall, flowering grassland plant — may reduce the amount of time it takes to fall asleep and help you sleep better. Of the many valerian species, only the carefully processed roots of the Valeriana officinalis have been widely studied.
Known for it's relaxing properties, lavender is a wonderful herb to add to a sleep pillow. Used alone, lavender buds bring a restful quality to sleep for young and old alike.
Lavender Oil
And like with eucalyptus oil, it was only effective against Ulocladium and Coprinellus — not Penicillium or Aspergillus. The main active components in lavender oil are linalool and linalyl acetate, which also have antibacterial and antiviral properties that may be useful for purifying air.
To maximize lavender's potential sleep-inducing properties, use dried lavender flowers (Mountain Rose Herbs always offers quality options) in a sachet and place underneath your bed linens to create a soft, relaxing scent that emanantes the more you snooze atop it.