Lavender has long had a reputation as a botanical sleep aid, but does it actually work and why and how did it even get get this reputation.
Given that sleep problems and insomnia are a growing problem in society, in the young and the old, should we all in fact be smothering our pillows and pajamas and setting the diffuses off in our bedroom with lavender? The short answer is yes. Yes we should and here is why. Lavender has a long reputation as a botanical sleep aid, but does it actually work and why and how did it even get this reputation
Lavender is a household name and is one of the most well known essential oils around. It has a very long history too and dates back about 2500 thousand years where it was mainly used for washing and bathing due to its distinctive scent. In fact the word Lavender derives from the Latin name ‘Lavare’, meaning ‘to wash’ and even today there are many cosmetics, shampoos and other toileteries that contain lavender.
So smelling nice is all very well, but what about sleep i hear you say? Well Lavender is most commonly used to induce calm and relaxation hence its association with sleep. Studies have shown that when lavender is used before bedtime it can actually help you fall asleep more quickly, which is one of the main problems experienced in people with sleep difficulties. Not only that but lavender has also been shown to improve the overall quality of sleep, so causing a less disturbed night. This is especially important as science shows that insomnia and sleep problems have a big negative impact on both our mental health and our immunity.
Much of the research done into the effects of lavender on sleep investigate the effect of the actual inhalation of the aroma of lavender oil as well as its topical usage such as in the form of massage. Both of these methods have shown to improve sleep quality and aid with the speed of falling asleep, but some recent research done in 2019 also showed that lavender, applied through massages, seemed to increase blood melatonin levels in both older men and women.
Melatonin is a natural hormone that is produced within the brain (by a gland called the pineal gland) and it is this hormone that helps regulate our sleep/wake cycles. Melatonin starts being produced when it becomes dark and helps aid sleep. If lavender does indeed increase Melatonin levels in the blood, as shown by the recent study, then this in itself could be one reason to explain why so many people swear by lavender to help them sleep. It also offers a great, cost effective, non invasive solution to help the 67% of people in the UK alone that are said to suffer from disturbed sleep.
So if you are struggling with insomnia, disturbed sleep, or indeed work shifts so struggle with forming regular sleep patterns, then i highly advise investing in some lavender essential oil. Make sure it is a good quality 100% essential oil and add 5-10 drops into a aromatherapy diffuser and let it diffuse in your bedroom at least an hour before you go to bed. Many diffusers have a timer on which can be set to 2-3 hours so you can leave it going for a while whilst in bed too.
Alternatively you can add 2-3 drops of oil into a carrier oil such as almond or grape oil or even a plain moisturiser and apply directly to the skin. Even more relaxing if you can get someone else to do that bit for you and get a massage added in for further relaxation!
RESOURCES & FURTHER READING:
The effect of aromatherapy with lavender (Lavandula angustifolia) on serum melatonin levels, 2019. Complementary Therapies in Medicine
Lavender and the Nervous System, 2012. Evidence Based Alternative Complementary Medicine.
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