라벤더 관련 불안 관련 수면 문제
A총 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
FDA 면책 조항: 이 내용은 미국 식품의약국(FDA)의 평가를 받지 않았습니다. 이 웹사이트의 제품 및 정보는 질병의 진단, 치료, 완치 또는 예방을 목적으로 하지 않습니다. 제시된 근거 등급은 발표된 동료 심사 연구에 대한 우리의 분석에 기반하며, 의학적 조언을 구성하지 않습니다. 건강기능식품 복용을 시작하기 전에 반드시 의료 전문가와 상담하십시오.