Written by Jessica Patella, ND. Lavender essential oil, when inhaled for 5 days, significantly increased sleep quality and decreased daytime fatigue, and in addition, helped study participants feel refreshed upon wakening.
According to the CDC, insufficient sleep is a public health problem, leading to more car accidents, industrial disasters and occupational errors (2). People suffering from sleep insufficiency are also more likely to experience decreased well-being, fatigue, anxiety, depression, cardiovascular disease, diabetes, obesity and cancer (1, 2). Mild sleep problems are often self-treated with over-the-counter products. Severe cases are often treated with hypnotic drugs, which are only considered safe for short-term use and have many side effects (1). A recent study has found lavender essential oil and sleep hygiene can improve sleep quality in those with self-reported sleep issues (1).
Lavender essential oil has been shown to have both sedative and hypnotic properties, while remaining a safe herb (1, 3, 4). When essential oils are inhaled, their chemical properties enter the nervous system and circulatory system via the lungs (3). Lavender essential oil has been shown to be a cost-effective, convenient, safe intervention for sleep issues (1, 3).
The recent research included college students with self-reported sleep issues, including difficulty falling asleep, frequent awakenings during the night, or daytime sleepiness (1). Participants were randomly divided into either a lavender group plus sleep hygiene (n=39) or a sleep hygiene only group (n=40). Participants were instructed to place a patch on their chest for 5 consecutive nights. For those in the lavender group, the patch released lavender essential oil for 6-8 hours overnight (3cm, 55 micro-l of lavender oil) and for those in the sleep hygiene group, the patch was a placebo (1).
Sleep hygiene instructions to the participants were as follows:
- Maintain a regular sleep schedule.
- Avoid fluid intake before bed and avoid food, caffeine, alcohol and nicotine late in the day.
- Create a good sleeping environment (wear ear plugs, sleep mask and avoid screens and texting).
- Create a relaxing bedtime routine.
- Keep up with school work.
- Exercise regularly.
There were no statistical differences in sleep quantity between the groups based on sleep diaries. For both groups, the number of awakenings decreased (p=0.02) and falling asleep easily increased (p=0.001) (1).
There was a statistically significant difference between the groups for sleep quality, waking refreshed and daytime fatigue. The lavender group reported improved sleep quality at post-intervention (5-days of wearing patch) compared to the sleep hygiene only group (p=0.01). This effect remained at the followup, which was done two weeks after completion of the five-day intervention (p<0.001), suggesting lavender has a re-balancing or long-acting effect on the sleep cycle (1). The lavender group also had less daytime fatigue at post-intervention and follow-up (p=0.02 and p=0.009, respectively) and was more likely to wake feeling refreshed at post-intervention (p=0.01) (1).
In conclusion, five days of inhaling lavender essential oil while sleeping improved sleep quality, waking feeling more refreshed and decreased daytime fatigue compared to sleep hygiene alone (1). Lavender and sleep hygiene were also effective for decreasing the number of night wakings and falling asleep more easily (1). This trial supports the used of lavender and sleep hygiene as a safe, assessable, effective intervention for self-reported sleep issues (1).
Source: Lillehei, Angela Smith, et al. “Effect of inhaled lavender and sleep hygiene on self-reported sleep issues: a randomized controlled trial.” The Journal of Alternative and Complementary Medicine 21.7 (2015): 430-438.
© Mary Ann Liebert, Inc.
Posted April 12, 2016.
Jessica Patella, ND, is a naturopathic physician specializing in nutrition and homeopathic medicine and offers a holistic approach to health. She earned her ND from Southwest College of Naturopathic Medicine in Tempe, AZ, and is a member of the North Carolina Association of Naturopathic Physicians. Visit her website at www.awarenesswellness.com.
References:
- Lillehei A, et al. Effect of Inhaled Lavender and Sleep Hygiene on Self-Reported Sleep Issues: A Randomized Controlled Trial
- Insufficient Sleep Is a Public Health Problem. Centers for Disease Control and Prevention.
- Bowles EJ. The Chemistry of Aromatherapeutic Oils. Third edition. Crowns Nest NSW, Australia: Allen & Unwin, 2003.
- Tisserand R, Young R. Essential Oil Safety. Second edition. London: Churchill Livingstone Elsevier, 2014.
