Lavender is a potent herb with a unique, sweet aroma that’s known for its ability to promote relaxation.
Along with its traditional use for sleep, lavender has also been used to support nervous tension, pain relief, and wound healing.
In this article, we will look at the health benefits of lavender, its safety, and its history.
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What is Lavender?
Lavender is a perennial plant that is part of the Lamiaceae family, also known as the mint family. The plant has many species and is native to Europe, Africa, Asia, and India.
The most common species of lavender is Lavandula angustifolia, or English Lavender. Other varieties include Lavandula stoechas (French Lavender), Lavandula multifida (Egyptian Lavender), and many more.
Although different in appearance and lifespan, both French and English lavender have similar health benefits.
Lavender has a calming effect on the body. As an infusion, it has been taken to reduce tension and anxiety, promote sleep, and encourage digestion. Lavender has also been used topically and via aromatherapy to reduce pain, promote wound healing, and bring about relaxation.
Modern research shows that lavender’s anxiolytic, vulnerary (wound healing), and sedative effects may be credited to the two primary terpenes present in the plant, linalool and linalyl acetate.
Lavender is a well-researched plant. Many of its traditional uses have been scientifically tested and confirmed to be effective.
Health Benefits of Lavender:
There are many purported health benefits of lavender. These benefits include internal use for restlessness, trouble sleeping, and mental health. Topical use and aromatherapy may also be helpful for pain and wound healing.
Below we have listed the top research-backed benefits of lavender and its active constituents.
1. May Reduce Anxiety & Depression
Not only has lavender been shown to be useful for relieving anxiety, but is one of the best herbs for depression.
Anxiety and depression fall under the category of mental health disorders. They affect mood and behavior and will often trigger other issues such as trouble sleeping and low energy.
In a study involving 93 participants with high levels of stress and anxiety, subjects that underwent aromatherapy using lavender essential oil reported improvement in levels of anxiety and mood. It should be noted that the effects, although significant, were not sustained due to the discontinuation of lavender aromatherapy.
In a similar aromatherapy study involving 14 female subjects with chronic hemodialysis, researchers compared lavender oil with other oils and found that lavender helped to impact mood and anxiety (via the Hamilton rating scale for anxiety, or HAMA). Lavender proved to have an anxiolytic effect even with the presence of physical complications.
Researchers that carried out an aromatherapy pilot study in postpartum women found that lavender essential oil administered at 15 minutes/session (2x/week for 4 weeks) helped to bring down anxiety and depression scores. It should be noted that the essential oil used was a blend of both Lavandula angustifolia and rose otto oil.
In a review of studies spanning thousands of participants, 79% of individuals with anxiety had their levels reduced after lavender inhalation. Researchers used multiple different anxiety scales to measure the anxiety levels of subjects. In addition to the inhalation method, a lavender extract supplement was also shown to help diminish anxiety levels after 6 weeks.
In a comparative trial that looked at lavender vs. lorazepam (a common anxiety drug), patients with GAD (generalized anxiety disorder) were given either 80mg/day of lavender extract or lorazepam for 10 weeks. Those treated with lavender showed a significant decrease in anxiety scores (HAMA), comparable to those that were given lorazepam.
Another study compared silexan, a specialized extract of lavender oil, to lorazepam. The results demonstrated a similar decrease in HAMA scores for both the silexan and lorazepam groups.
Summary:
Clinical research shows that lavender aromatherapy may help to reduce stress and anxiety levels. Oral intake of lavender extract may help to decrease anxiety.
2. May Improve Sleep
Lavender is classically known as being one of the best herbs for supporting sleep or imparting a calming effect on the body without complete sedation.
Lavender’s relaxing properties suggest that this is a beneficial herb for love.
Sleep is a key body function that works to repair and restore the body and mind. Low-quality sleep is linked to brain fog, anxiety + depression, and a lowered immune system.
A 12-week study involving women with insomnia showed that those who received lavender aromatherapy experienced an increase in sleepy quality. This short-term effect may have been attributed to lavender’s potential to module the body’s parasympathetic system.
A small, 4-week pilot study showed that lavender aromatherapy improved sleep quality, especially in women and younger volunteers with mild insomnia. Sleep quality was measured using the Pittsburgh Sleep Quality Index.
Research involving students found that exposure to lavender aroma before bedtime decreased the levels of sleepiness and grogginess when the students woke up. Although the participants felt refreshed upon waking, researchers did not collect data on factors that might have affected sleep quality such as coffee intake and stress levels.
Commission E, a health advisory board in Germany, approved the use of lavender tea for sleep disorders.
Summary:
Clinical research shows that lavender tea and aromatherapy seem to be effective for increasing sleep quality.