ラベンダー ： 不安に伴う睡眠障害
A エビデンス 複数の大規模臨床試験が一貫して有意な効果を示しています。合計390名の参加者を対象とした11件の研究（メタアナリシス2件、RCT 2件を含む）に基づく。11件中9件の研究で肯定的な効果が示されている。
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A
結論
Lavender, especially in oral supplement form (Silexan), is well-supported by research as a natural option that may improve sleep by easing anxiety.
- 9 out of 11 studies show positive effects, earning a Grade A evidence rating
- Silexan (oral lavender oil) has been tested in multiple RCTs for anxiety-related sleep problems
- Works through both GABAergic brain pathways and calming aromatherapy effects
- A 2022 meta-analysis confirmed that Silexan's sleep benefits are mediated by anxiety reduction
Key Study Findings
Review
The Efficacy of Melatonergic Receptor Agonists Used in Clinical Practice in Insomnia Treatment: Melatonin, Tasimelteon, …
Dose: None
vs: Placebo
効果: None
None
In Vitro
Lavender essential oil fractions alleviate sleep disorders induced by the combination of anxiety and caffeine …
Dose: Lavender essential oil fractions 3% (v/v) via inhalation
vs: Placebo
効果: Lavender essential oil and fractions ameliorated sleep disturbances induced by anxiety and caffeine;
None
narrative review with meta-analysis element
Effect of anxiolytic drug silexan on sleep - a narrative review.
Dose: 80 mg/day (standard dose in reviewed trials)
vs: Placebo
効果: significant improvement in insomnia item of HAM-A; mediation analysis: >98% of sleep effect mediated
statistically significant (exa
animal study
Characterization of pharmaco-EEG fingerprint and sleep-wake profiles of Lavandula angustifolia Mill. essential oil inhalation and …
Dose: Lavandula angustifolia essential oil 200 μL continuous inhalation; diazepam 10 mg/kg i.p. (comparato
vs: Placebo
効果: Lavender EO significantly decreased wake episodes and REM sleep latency; diazepam more strongly redu
None
Randomized Controlled Trial
n=212
10 weeks
Double-blind
Beneficial effects of Silexan on sleep are mediated by its anxiolytic effect.
Dose: Silexan 80 mg/day
vs: Placebo
効果: 98.4% of Silexan's total effect on disturbed sleep mediated by anxiolytic effect; indirect effect ra
HAMA: p < 0.001; PSQI: p = 0.0
systematic review
Effectiveness of Silexan oral lavender essential oil compared to inhaled lavender essential oil aromatherapy for …
Dose: any dose or duration
vs: Placebo
効果: no studies met inclusion criteria
None
Key Statistics
11
研究数
390
参加者数
↑
Positive
A
グレード
Referenced Papers
Molecules (Basel, Switzerland)
2025
2 件の引用
Journal of ethnopharmacology
2023
34 件の引用
The world journal …
2022
9 件の引用
Nutrients
2021
85 件の引用
Journal of ethnopharmacology
2021
16 件の引用
Journal of psychiatric …
2019
32 件の引用
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 件の引用
European neuropsychopharmacology : …
2015
84 件の引用
Complementary therapies in …
2014
40 件の引用
Journal of psychopharmacology …
2005
176 件の引用
Integrative cancer therapies
2004
59 件の引用
Dosage & Usage
mg = milligrams · mcg = micrograms (1,000× smaller) · IU = International Units
一般的な使用量
- sleep:
- 80-160 mg Silexan (oral) or aromatherapy
上限量： Not established for oral; external use generally safe
研究で検討された用量
| 用量 | 期間 | 効果 | N |
|---|---|---|---|
| None | -- | Positive | -- |
| Lavender essential oil fractions 3% (v/v) via inhalation | -- | Positive | -- |
| 80 mg/day (standard dose in reviewed trials) | -- | Positive | -- |
| Lavandula angustifolia essential oil 200 μL continuous inhalation; diazepam 10 mg/kg i.p. (comparato | -- | Positive | -- |
| Silexan 80 mg/day | 10 weeks | Positive | 212 |
| any dose or duration | -- | Neutral | -- |
| 80 mg/day | 10 weeks | Positive | 170 |
| Lasea (lavender oil capsules) 80 mg; dosage details not specified | -- | Positive | 8 |
推奨摂取タイミング： 30-60 minutes before bed (oral); at bedtime (aromatherapy)
Safety & Side Effects
報告されている副作用
- ⚠ GI upset (oral form)
- ⚠ Headache
- ⚠ Constipation
- ⚠ Increased appetite
既知の相互作用
- ● Sedatives — additive drowsiness with oral lavender
- ● Blood pressure medications — lavender may lower blood pressure
耐容上限摂取量： Not established for oral; external use generally safe
サプリメントの摂取を開始する前に、必ず医療専門家にご相談ください。
Frequently Asked Questions
Does ラベンダー help with 不安に伴う睡眠障害?
Based on 11 studies with 390 participants, there is strong evidence from multiple clinical trials that ラベンダー may support 不安に伴う睡眠障害 management. Our evidence grade is A (Strong Evidence).
How much ラベンダー should I take for 不安に伴う睡眠障害?
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 ラベンダー?
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 ラベンダー and 不安に伴う睡眠障害?
We rate the evidence as Grade A (Strong Evidence). This rating is based on 11 peer-reviewed studies with 390 total participants. The overall direction of effect is positive.
Related Evidence
に関する他の成分： 不安に伴う睡眠障害
ラベンダー 他の症状・状態について
References
- [1] Kacper Żełabowski et al.. Molecules. 2025. The Efficacy of Melatonergic Receptor Agonists Used in Clinical Practice in Insomnia Treatment: Melatonin, Tasimelteon, Ramelteon, Agomelatine, and Selected Herbs. doi:10.3390/molecules30183814 PubMed
- [2] Yue Xu et al.. J Ethnopharmacol. 2023. Lavender essential oil fractions alleviate sleep disorders induced by the combination of anxiety and caffeine in mice. doi:10.1016/j.jep.2022.115868 PubMed
- [3] Erich Seifritz et al.. World J Biol Psychiatry. 2022. Effect of anxiolytic drug silexan on sleep - a narrative review. doi:10.1080/15622975.2021.2013092 PubMed
- [4] Oliviero Bruni et al.. Nutrients. 2021. Herbal Remedies and Their Possible Effect on the GABAergic System and Sleep. doi:10.3390/nu13020530 PubMed
- [5] Rodiya Manor et al.. J Ethnopharmacol. 2021. Characterization of pharmaco-EEG fingerprint and sleep-wake profiles of Lavandula angustifolia Mill. essential oil inhalation and diazepam administration in rats. doi:10.1016/j.jep.2021.114193 PubMed
- [6] Erich Seifritz et al.. J Psychiatr Res. 2019. Beneficial effects of Silexan on sleep are mediated by its anxiolytic effect. doi:10.1016/j.jpsychires.2019.04.013 PubMed
- [7] Martha J Greenberg et al.. JBI Database System Rev Implement Rep. 2018. Effectiveness of Silexan oral lavender essential oil compared to inhaled lavender essential oil aromatherapy for sleep in adults: a systematic … doi:10.11124/JBISRIR-2017-003823 PubMed
- [8] Siegfried Kasper et al.. Eur Neuropsychopharmacol. 2015. Efficacy of orally administered Silexan in patients with anxiety-related restlessness and disturbed sleep--A randomized, placebo-controlled trial. doi:10.1016/j.euroneuro.2015.07.024 PubMed
- [9] Maria Fißler et al.. Complement Ther Med. 2014. A case series on the use of lavendula oil capsules in patients suffering from major depressive disorder and symptoms of … doi:10.1016/j.ctim.2013.11.008 PubMed
- [10] David Wheatley. J Psychopharmacol. 2005. Medicinal plants for insomnia: a review of their pharmacology, efficacy and tolerability. doi:10.1177/0269881105053309 PubMed
- [11] Keith I Block et al.. Integr Cancer Ther. 2004. Safety and efficacy of herbal sedatives in cancer care. doi:10.1177/1534735404265003 PubMed
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