라벤더 관련 불안 관련 수면 문제
A 근거 여러 대규모 임상 시험이 일관되게 유의미한 효과를 보여줍니다.총 390명의 참여자를 대상으로 한 11건의 연구(메타분석 2건, RCT 2건)에 근거합니다. 11건 중 9건의 연구에서 긍정적인 효과가 나타났습니다.
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A
결론
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
효과: 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
효과: 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
효과: 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
효과: 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
효과: 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
효과: no studies met inclusion criteria
None
Key Statistics
11
연구
390
참여자
↑
Positive
A
등급
Referenced Papers
Molecules (Basel, Switzerland)
2025
2 인용
Journal of ethnopharmacology
2023
34 인용
The world journal …
2022
9 인용
Nutrients
2021
85 인용
Journal of ethnopharmacology
2021
16 인용
Journal of psychiatric …
2019
32 인용
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 인용
European neuropsychopharmacology : …
2015
84 인용
Complementary therapies in …
2014
40 인용
Journal of psychopharmacology …
2005
176 인용
Integrative cancer therapies
2004
59 인용
Dosage & Usage
mg = milligrams · mcg = micrograms (1,000× smaller) · IU = International Units
일반적으로 사용되는 용량
- sleep:
- 80-160 mg Silexan (oral) or aromatherapy
상한량: Not established for oral; external use generally safe
연구에서 사용된 용량
| 용량 | 기간 | 효과 | 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 |
권장 복용 시간: 30-60 minutes before bed (oral); at bedtime (aromatherapy)
Safety & Side Effects
보고된 부작용
- ⚠ GI upset (oral form)
- ⚠ Headache
- ⚠ Constipation
- ⚠ Increased appetite
알려진 상호작용
- ● Sedatives — additive drowsiness with oral lavender
- ● Blood pressure medications — lavender may lower blood pressure
일일 최대 섭취 허용량: Not established for oral; external use generally safe
건강기능식품을 복용하기 전에 반드시 의료 전문가와 상담하십시오.
Frequently Asked Questions
Does 라벤더 help with 불안 관련 수면 문제?
Based on 11 studies with 390 participants, there is strong evidence from multiple clinical trials that 라벤더 may support 불안 관련 수면 문제 management. Our evidence grade is A (Strong Evidence).
How much 라벤더 should I take for 불안 관련 수면 문제?
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 라벤더?
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 라벤더 and 불안 관련 수면 문제?
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
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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