Lavendel für Insomnie
A Evidenz Mehrere große klinische Studien zeigen übereinstimmend signifikante Vorteile.Basierend auf 50 Studien (5 meta-analyses, 13 RCTs) mit 2,477 Teilnehmern insgesamt. 42/50 Studien zeigen positive Effekte.
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A
Fazit
Lavender is among the most well-researched natural sleep aids, with strong and consistent evidence that it may improve sleep quality through both aromatherapy and oral supplementation.
- 42 out of 50 studies show positive effects — an 84% positive rate across a large evidence base
- Both aromatherapy (inhaled) and oral lavender supplements have shown benefits in RCTs
- A 2025 meta-analysis confirmed benefits specifically for sleep disorders in older adults
- Works through GABAergic brain pathways and olfactory (smell) nerve pathways
Key Study Findings
systematic review
The Effect of Lavender on Sleep Quality in Individuals Without Insomnia: A Systematic Review.
Dose: None
vs.: Placebo
Wirkung: 14/20 RCTs showed positive effects
None
laboratory/in vitro
Screening natural raw materials and product development for improving insomnia based on network pharmacology and …
Dose: Pinghe Sleep Aromatherapy Product containing sandalwood, lime, angelica sinensis, yilan, sage, and l
vs.: Placebo
Wirkung: 5 core insomnia targets identified; 597 usable candidate materials identified; key compounds: beta-s
None
systematic review and meta-analysis
A systematic review and meta-analysis of clinical trials on lavender for sleep disorders in older …
Dose: Lavender (Lavandula) essential oil; administered via inhalation; dose/concentration varied by study
vs.: Placebo
Wirkung: SMD: -1.20 (95% CI: -1.73 to -0.68); I²=87.5%
None
randomized controlled trial
n=67
6 weeks
Open-label
Vetiver and Orange Blossom Aid in Lowering Blood Pressure and Heart Rate and Improving Sleep …
Dose: Essential oils (lavender, vetiver, or orange blossom) used via aromatherapy for 4-6 weeks
vs.: Placebo
Wirkung: Vetiver PSQI: 7.92 to 6.08 (P=0.007); Orange blossom PSQI: 8.32 to 6.47 (P=0.042); Vetiver SYS: 108.
0.007
Review
The Efficacy of Melatonergic Receptor Agonists Used in Clinical Practice in Insomnia Treatment: Melatonin, Tasimelteon, …
Dose: None
vs.: Placebo
Wirkung: None
None
Review
The Role of Essential Oils on Sleep Quality and Other Sleep-related Issues: Evidence from Clinical …
Dose: None
vs.: Placebo
Wirkung: None
None
Key Statistics
51
Studien
2477
Teilnehmer
↑
Positive
A
Bewertung
Referenced Papers
The Effect of Lavender on Sleep Quality in Individuals Without Insomnia: A Systematic Review.
Systematic Review
Holistic nursing practice
None
6 Zitierungen
Medicine
2026
Lavender improves sleep through olfactory perception and GABAergic neurons of the central amygdala.
Other
Journal of ethnopharmacology
2025
8 Zitierungen
Maturitas
2025
4 Zitierungen
Chemistry & biodiversity
2025
4 Zitierungen
Naunyn-Schmiedeberg's archives of …
2025
4 Zitierungen
Mini reviews in …
2025
3 Zitierungen
Molecules (Basel, Switzerland)
2025
2 Zitierungen
Holistic nursing practice
2025
1 Zitierungen
A systematic review and meta-analysis of clinical trials on lavender for sleep disorders in older adults.
Meta-Analysis
Experimental gerontology
2025
Explore (New York, …
2024
16 Zitierungen
Journal of inflammation …
2024
11 Zitierungen
Pharmaceuticals (Basel, Switzerland)
2024
6 Zitierungen
Healthcare (Basel, Switzerland)
2024
5 Zitierungen
American journal of …
2024
3 Zitierungen
Sleep & breathing …
2024
Journal of ethnopharmacology
2023
34 Zitierungen
Restless Legs Syndrome in Chronic Kidney Disease- a Systematic Review.
Systematic Review
Tremor and other …
2023
32 Zitierungen
Explore (New York, …
2023
7 Zitierungen
Biomolecules & therapeutics
2023
7 Zitierungen
Molecules (Basel, Switzerland)
2022
90 Zitierungen
Molecules (Basel, Switzerland)
2022
67 Zitierungen
Phytotherapy research : …
2022
30 Zitierungen
Perspectives in psychiatric …
2022
17 Zitierungen
Medical gas research
2022
12 Zitierungen
The world journal …
2022
9 Zitierungen
Natural product research
2022
5 Zitierungen
Nutrients
2021
85 Zitierungen
A systematic literature review and meta-analysis of the clinical effects of aroma inhalation therapy on sleep problems.
Meta-Analysis
Medicine
2021
52 Zitierungen
Scientific reports
2021
46 Zitierungen
Complementary therapies in …
2021
41 Zitierungen
RSC advances
2021
16 Zitierungen
Journal of ethnopharmacology
2021
16 Zitierungen
Journal of ethnopharmacology
2020
73 Zitierungen
A Study on the Mechanism of Lavender in the Treatment of Insomnia Based on Network Pharmacology.
Other
Combinatorial chemistry & …
2020
6 Zitierungen
BMC complementary and …
2019
80 Zitierungen
Journal of psychiatric …
2019
32 Zitierungen
Complementary therapies in …
2019
29 Zitierungen
Journal of menopausal …
2018
12 Zitierungen
Effectiveness of Silexan oral lavender essential oil compared to inhaled lavender essential oil aromatherapy for sleep in adults: a systematic …
Systematic Review
JBI database of …
2018
8 Zitierungen
The Effect of Aromatherapy on Insomnia and Other Common Symptoms Among Patients With Acute Leukemia.
Other
Oncology nursing forum
2017
58 Zitierungen
European neuropsychopharmacology : …
2015
84 Zitierungen
Evidence-based complementary and …
2014
102 Zitierungen
Complementary therapies in …
2014
40 Zitierungen
Complementary therapies in …
2013
40 Zitierungen
The effect of lavender aromatherapy on autonomic nervous system in midlife women with insomnia.
Other
Evidence-based complementary and …
2012
141 Zitierungen
Revista medico-chirurgicala a …
2008
24 Zitierungen
The sleep-enhancing effect of valerian inhalation and sleep-shortening effect of lemon inhalation.
Other
Chemical senses
2006
52 Zitierungen
Taehan Kanho Hakhoe …
2006
49 Zitierungen
Journal of psychopharmacology …
2005
176 Zitierungen
Journal of alternative …
2005
105 Zitierungen
Integrative cancer therapies
2004
59 Zitierungen
Dosage & Usage
mg = milligrams · mcg = micrograms (1,000× smaller) · IU = International Units
Übliche Dosierungen
- sleep:
- 80-160 mg Silexan (oral) or aromatherapy
Obergrenze: Not established for oral; external use generally safe
In der Forschung untersuchte Dosierungen
| Dosierung | Dauer | Wirkung | N |
|---|---|---|---|
| None | -- | Positive | -- |
| Pinghe Sleep Aromatherapy Product containing sandalwood, lime, angelica sinensis, yilan, sage, and l | -- | Positive | -- |
| Lavender (Lavandula) essential oil; administered via inhalation; dose/concentration varied by study | -- | Positive | -- |
| Essential oils (lavender, vetiver, or orange blossom) used via aromatherapy for 4-6 weeks | 6 weeks | Positive | 67 |
| None | -- | Positive | -- |
| None | -- | Positive | -- |
| LEO 25.0% concentration via inhalation during light phase | -- | Positive | -- |
| None | -- | Positive | -- |
Beste Einnahmezeit: 30-60 minutes before bed (oral); at bedtime (aromatherapy)
Safety & Side Effects
Gemeldete Nebenwirkungen
- ⚠ GI upset (oral form)
- ⚠ Headache
- ⚠ Constipation
- ⚠ Increased appetite
Bekannte Wechselwirkungen
- ● Sedatives — additive drowsiness with oral lavender
- ● Blood pressure medications — lavender may lower blood pressure
Tolerierbare Höchstaufnahmemenge: Not established for oral; external use generally safe
Konsultieren Sie immer Ihren Arzt, bevor Sie ein Nahrungsergänzungsmittel einnehmen.Konsultieren Sie immer Ihren Arzt, bevor Sie ein Nahrungsergänzungsmittel einnehmen.
Frequently Asked Questions
Does Lavendel help with Insomnie?
Based on 51 studies with 2,477 participants, there is strong evidence from multiple clinical trials that Lavendel may support Insomnie management. Our evidence grade is A (Strong Evidence).
How much Lavendel should I take for Insomnie?
Studies have used various dosages. A commonly studied range is 80-160 mg Silexan (oral) or aromatherapy. Always consult your healthcare provider before starting any supplement regimen.
Are there side effects of Lavendel?
Reported side effects may include GI upset (oral form), Headache, Constipation, Increased appetite. Most side effects are mild and dose-dependent. Consult your doctor if you experience any adverse reactions.
How strong is the evidence for Lavendel and Insomnie?
We rate the evidence as Grade A (Strong Evidence). This rating is based on 51 peer-reviewed studies with 2,477 total participants. The overall direction of effect is positive.
Related Evidence
Andere Inhaltsstoffe für Insomnie
Lavendel für andere Beschwerden
References
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- [25] Razieh Borujerdi et al.. Med Gas Res. 2022. Effects of Iranian Polyherbal Syrup (Zufa syrup) on oxygen saturation and clinical symptoms in suspected patients with COVID-19: a triple-blinded, … doi:10.4103/2045-9912.325991 PubMed
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