Lavender essential oil is one of the most widely used aromatherapy products worldwide. It’s extracted from the flowers, stems, and leaves of Lavandula angustifolia (common lavender), producing a light yellow liquid with a distinctive sweet, floral scent. You’ll find it in perfumes, cosmetics, bath products, and pillow sprays. People have been using lavender for roughly 2,500 years, though the distilled essential oil as we know it today dates back to medieval Europe.

In aromatherapy, lavender is primarily used for relaxation and mood improvement. The claims around lavender are extensive: sedative, antispasmodic, antihypertensive, antibacterial, and antiseptic properties get mentioned regularly in both traditional medicine and modern wellness circles. But what does the actual clinical evidence show?

I’ve gone through the research on lavender essential oil to separate what’s reasonably well-supported from what’s mostly marketing. The evidence base isn’t massive compared to pharmaceutical sleep aids or anxiolytics, but there are some properly designed clinical trials worth examining.

What are the benefits of lavender essential oil?

1. Sleep quality

Sleep problems have become increasingly common in modern society. Estimates suggest that 25% to 65% of children, adolescents, and adults experience some degree of sleep disturbance, whether that’s difficulty falling asleep, waking during the night, or daytime sleepiness [1].

Poor sleep affects more than just tiredness. It’s associated with anxiety, depression, cardiovascular disease, high blood pressure, inflammation, obesity, and diabetes [2]. So finding non-pharmaceutical approaches to improving sleep quality has genuine value.

A controlled study involving 79 university students with self-reported sleep problems found that inhaling lavender essential oil over five days improved sleep quality, energy levels, and vitality compared to controls [3]. The improvements were measured using self-assessment questionnaires rather than objective sleep monitoring, which is worth noting.

Another controlled study looked specifically at postpartum sleep quality. New mothers often struggle with sleep due to pain, hormonal changes, and the stress of caring for a newborn. In this trial of postpartum women, lavender inhalation improved both the time it took to fall asleep and total sleep duration [4].

The mechanism isn’t entirely clear. Lavender’s main active compound, linalool, appears to have mild sedative effects when inhaled, possibly through interaction with GABA receptors in the brain. But I wouldn’t expect dramatic effects comparable to sleeping tablets. The research suggests modest improvements rather than a cure for serious insomnia.

For mild sleep difficulties, lavender essential oil seems worth trying. It’s low-risk for most people and doesn’t carry the dependency concerns of pharmaceutical sleep aids.

2. Anxiety and stress

Anxiety before medical procedures is extremely common and completely understandable. The prospect of surgery, particularly cardiac surgery, generates significant psychological stress that can affect both the experience and potentially the outcomes.

A controlled study of 90 patients undergoing cardiac surgery found that preoperative lavender inhalation reduced mean anxiety scores and cortisol levels compared to controls [5]. Cortisol is a stress hormone, so the reduction suggests something beyond placebo.

Postpartum anxiety and depression affect more than 13% of new mothers [6]. This goes beyond the “baby blues” that many women experience briefly after giving birth. Postpartum depression involves persistent sadness, fatigue, irritability, anxiety, and loss of interest in daily activities. In severe cases, it can include thoughts of self-harm.

A controlled study in 140 postpartum women found that lavender inhalation reduced scores for stress, anxiety, and postpartum depression [7]. The effect sizes weren’t enormous, but for a low-risk intervention that can be used alongside other treatments, it’s worth knowing about.

I should be clear about the limitations though. These studies used relatively short intervention periods and small sample sizes. Lavender isn’t a replacement for psychological support or medication in cases of clinical anxiety or depression. It’s better thought of as a complementary approach that might take the edge off mild to moderate anxiety.

3. Restless legs syndrome

Restless legs syndrome (RLS) is characterised by an uncomfortable urge to move the legs, usually occurring when sitting or lying down, and most often at night. It’s estimated to affect 2% to 15% of the general population, but the prevalence shoots up to 20% to 80% in people receiving haemodialysis [8].

The condition is frustrating to treat because we don’t fully understand what causes it. There’s no single prescription that reliably eliminates symptoms for everyone.

One controlled trial lasting three weeks studied 70 haemodialysis patients with RLS [9]. Lavender essential oil applied through massage improved restless legs symptoms compared to the control group. The researchers suggested it could serve as a simple, low-cost adjunct therapy.

I’d treat this finding with some caution. It’s a single study with a specific patient population. Whether the benefit came from the lavender specifically or from the massage itself (or both) isn’t entirely clear. But for people struggling with RLS who want to try non-pharmaceutical approaches, it’s something to consider.

4. Pain during labour and after surgery

Pain is a major concern both during childbirth and after surgical procedures. Labour pain is among the most intense pain experiences many women will ever have. Post-surgical pain, if poorly managed, can lead to complications including blood clots, suppressed immune function, and delayed wound healing.

A controlled study of 120 pregnant women examined whether lavender inhalation could reduce labour pain [10]. The results showed lavender helped reduce pain overall, though interestingly there wasn’t a significant difference during the active phase of labour or the second stage specifically. The active phase is when contractions gradually intensify and the cervix dilates from about 3 centimetres to full opening. The second stage is from full cervical dilation until delivery.

Post-caesarean section pain was examined in another study of 60 women [11]. Lavender inhalation reduced pain at 4, 8, and 12 hours after the first administration of analgesics. This suggests lavender might help reduce the overall analgesic burden, though it certainly shouldn’t replace proper pain management.

The analgesic mechanism may involve lavender’s effects on the central nervous system and its ability to reduce anxiety, which can amplify pain perception. But I wouldn’t recommend relying on lavender as a primary pain management strategy. It’s better positioned as a complementary approach.

5. Migraine

Migraine is a complex neurological condition affecting roughly 18% of women and 6% of men [12]. It involves headache plus at least one or two additional features: the pain is often one-sided, has a pulsating quality, gets worse with movement, or is accompanied by sensitivity to light or sound.

Common migraine triggers include bright lights, temperature changes, exercise, loud noises, and certain foods containing tyramine. Internal factors like stress, sleep disturbances, and hormonal changes (particularly declining oestrogen) can also precipitate attacks [12].

A controlled study found that lavender inhalation reduced both the severity of headaches and the associated symptoms like photophobia (light sensitivity), phonophobia (sound sensitivity), nausea, and vomiting [13]. It also reduced the tendency for pain to spread from one side to both sides of the head.

The researchers suggested lavender might work for acute migraine management. I’d agree that’s plausible for mild to moderate migraines, though I’d be hesitant to recommend it as the sole treatment for severe or frequent migraines that significantly impact quality of life.

Side effects and safety precautions

Most people don’t have problems with lavender essential oil when using it correctly. However, some adverse effects have been reported with both inhalation and topical application:

Common side effects:

Nausea
Vomiting
Headache (somewhat ironic given the migraine research)
Chills
Skin irritation (with topical application)

Oral consumption is generally not recommended unless specifically directed by a healthcare professional. When lavender is taken orally in supplement form, additional side effects may include constipation, headache, and increased appetite.

Who should be cautious

Pregnant and breastfeeding women should generally avoid lavender essential oil, particularly during the first 12 weeks of pregnancy. If you’re considering using it later in pregnancy or while nursing, speak with your healthcare provider first.

Boys before puberty should use lavender products with caution. There have been case reports of prepubertal gynaecomastia (breast tissue development in boys) associated with lavender-containing shampoos, soaps, and lotions [14]. The evidence is limited to a handful of cases, and causation hasn’t been definitively established, but it’s worth being aware of. The suspected mechanism involves compounds in lavender that may have weak oestrogenic or anti-androgenic properties.

Drug interactions

Sedatives and sleeping medications: Lavender has mild sedative effects. Combining it with prescription sedatives could potentially enhance drowsiness and impair alertness. This includes benzodiazepines, barbiturates, and other central nervous system depressants.

Surgery and anaesthesia: Stop using lavender essential oil at least two weeks before any scheduled surgery. The sedative effects could potentially interact with anaesthetic agents, and the combined effect is unpredictable.

Blood pressure medications: Lavender may have mild blood pressure-lowering effects. If you’re on antihypertensive medication, be aware that combined use might cause blood pressure to drop lower than expected.

How to use lavender essential oil

The most common methods of use are:

Inhalation: Add a few drops to a diffuser, or put 2-3 drops on a tissue and inhale. For sleep, some people place a drop on their pillow.

Topical application: Dilute with a carrier oil (such as coconut or jojoba oil) before applying to skin. A typical dilution is 2-3 drops of essential oil per teaspoon of carrier oil. Never apply undiluted essential oil directly to skin.

Bath: Add 5-10 drops to bathwater after dispersing in a carrier oil or bath milk to prevent the oil from floating on the surface.

The bottom line

Lavender essential oil has some research behind it for mild sleep difficulties, anxiety, and possibly migraine relief. The effects are modest rather than dramatic, but for something with few downsides, that’s not bad.

Where I’d be cautious is in expecting lavender to address serious medical conditions. Clinical anxiety disorders, major depression, severe insomnia, and chronic pain all warrant proper medical assessment and treatment. Lavender might complement these treatments, but it shouldn’t replace them.

For occasional stress, mild sleep troubles, or as part of a relaxation routine, lavender essential oil is probably fine for most adults. Just be aware of the precautions around pregnancy, young boys, and interactions with sedative medications.

3 Benefits and Side Effects of Valerian - Another popular herb for sleep and anxiety
5 Benefits and Side Effects of L-Theanine - Amino acid found in tea with calming properties
5 Alternative Therapies to Improve Insomnia - Overview of non-pharmaceutical approaches to sleep

References

Léger D, et al. The risks of sleeping “too much”. Survey of a national representative sample of 24671 adults (INPES health barometer). PLoS One. 2014;9(9):e106950.
Chang JJ, et al. Sleep deprivation during pregnancy and maternal and fetal outcomes: is there a relationship? Sleep Med Rev. 2010;14(2):107-14.
Lillehei AS, et al. Effect of inhaled lavender and sleep hygiene on self-reported sleep issues: a randomized controlled trial. J Altern Complement Med. 2015;21(7):430-8.
Keshavarz Afshar M, et al. Lavender fragrance essential oil and the quality of sleep in postpartum women. Iran Red Crescent Med J. 2015;17(4):e25880.
Ni CH, et al. The anxiolytic effect of aromatherapy on patients awaiting ambulatory surgery: a randomized controlled trial. Evid Based Complement Alternat Med. 2013;2013:927419.
Gavin NI, et al. Perinatal depression: a systematic review of prevalence and incidence. Obstet Gynecol. 2005;106(5 Pt 1):1071-83.
Kianpour M, et al. Effect of lavender scent inhalation on prevention of stress, anxiety and depression in the postpartum period. Iran J Nurs Midwifery Res. 2016;21(2):197-201.
Giannaki CD, et al. Restless legs syndrome in hemodialysis patients: epidemiology and pathophysiology. Ther Apher Dial. 2016;20(3):191-8.
Hashemi SH, et al. The effects of massage with lavender oil on restless leg syndrome in hemodialysis patients: a randomized controlled trial. Nurs Midwifery Stud. 2015;4(4):e29617.
Yazdkhasti M, Pirak A. The effect of aromatherapy with lavender essence on severity of labor pain and duration of labor in primiparous women. Complement Ther Clin Pract. 2016;25:1-4.
Olapour A, et al. The effect of inhalation of aromatherapy blend containing lavender essential oil on cesarean postoperative pain. Anesth Pain Med. 2013;3(1):203-7.
Silberstein SD. Migraine. Lancet. 2004;363(9406):381-91.
Sasannejad P, et al. Lavender essential oil in the treatment of migraine headache: a placebo-controlled clinical trial. Eur Neurol. 2012;67(5):288-91.
Henley DV, et al. Prepubertal gynecomastia linked to lavender and tea tree oils. N Engl J Med. 2007;356(5):479-85.