Лаванда для Бессонница

На основе 50 исследований (5 meta-analyses, 13 RCTs) с участием 2,477 участников. 42/50 исследований показывают положительные эффекты.

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Итог

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 или: Placebo Эффект: 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 или: Placebo Эффект: 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 или: Placebo Эффект: 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 или: Placebo Эффект: 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 или: Placebo Эффект: None None

Review

The Role of Essential Oils on Sleep Quality and Other Sleep-related Issues: Evidence from Clinical …

Dose: None или: Placebo Эффект: None None

Key Statistics

Исследования

2477

Участники

↑

Positive

Оценка

Referenced Papers

The Effect of Lavender on Sleep Quality in Individuals Without Insomnia: A Systematic Review. Systematic Review

Holistic nursing practice None 6 цитирований

Screening natural raw materials and product development for improving insomnia based on network pharmacology and data mining. Other

Medicine 2026

Lavender improves sleep through olfactory perception and GABAergic neurons of the central amygdala. Other

Journal of ethnopharmacology 2025 8 цитирований

A review on essential oils: A potential tonic for mental wellbeing in the aging population? Review

Maturitas 2025 4 цитирований

A Comprehensive Review of Lavandula stoechas L. (Ustukhuddus) Plant: Phytochemistry, Pharmacology, and In Silico Studies. Review

Chemistry & biodiversity 2025 4 цитирований

Integrative sleep management: from molecular pathways to conventional and herbal treatments. Review

Naunyn-Schmiedeberg's archives of … 2025 4 цитирований

The Role of Essential Oils on Sleep Quality and Other Sleep-related Issues: Evidence from Clinical Trials. Review

Mini reviews in … 2025 3 цитирований

The Efficacy of Melatonergic Receptor Agonists Used in Clinical Practice in Insomnia Treatment: Melatonin, Tasimelteon, Ramelteon, Agomelatine, and Selected Herbs. Review

Molecules (Basel, Switzerland) 2025 2 цитирований

Vetiver and Orange Blossom Aid in Lowering Blood Pressure and Heart Rate and Improving Sleep Quality. Other

Holistic nursing practice 2025 1 цитирований

A systematic review and meta-analysis of clinical trials on lavender for sleep disorders in older adults. Meta-Analysis

Experimental gerontology 2025

Effect of a lavender essential oil and sleep hygiene protocol on insomnia in postmenopausal women: A pilot randomized clinical trial. RCT

Explore (New York, … 2024 16 цитирований

Therapeutic Potential of Essential Oils Against Ulcerative Colitis: A Review. Review

Journal of inflammation … 2024 11 цитирований

Beta-Myrcene as a Sedative-Hypnotic Component from Lavender Essential Oil in DL-4-Chlorophenylalanine-Induced-Insomnia Mice. Other

Pharmaceuticals (Basel, Switzerland) 2024 6 цитирований

Efficacy of Lavender Essential Oil in Reducing Stress, Insomnia, and Anxiety in Pregnant Women: A Systematic Review. Review

Healthcare (Basel, Switzerland) 2024 5 цитирований

Catching ZZZs: A Summary of the Most Common Herbal Medications Taken for Insomnia. Review

American journal of … 2024 3 цитирований

The effectiveness of aromatic extract on insomnia: a meta-analysis. Meta-Analysis

Sleep & breathing … 2024

Lavender essential oil fractions alleviate sleep disorders induced by the combination of anxiety and caffeine in mice. Other

Journal of ethnopharmacology 2023 34 цитирований

Restless Legs Syndrome in Chronic Kidney Disease- a Systematic Review. Systematic Review

Tremor and other … 2023 32 цитирований

The effect of a combined treatment of foot soak and lavender oil inhalation therapy on the severity of insomnia of … RCT

Explore (New York, … 2023 7 цитирований

Differences in Neurotransmitters Level as Biomarker on Sleep Effects in Dementia Patients with Insomnia after Essential Oils Treatment. Other

Biomolecules & therapeutics 2023 7 цитирований

Medicinal Plants Used for Anxiety, Depression, or Stress Treatment: An Update. Review

Molecules (Basel, Switzerland) 2022 90 цитирований

Phytochemical Profiling, Antioxidant and Anti-Inflammatory Activity of Plants Belonging to the Lavandula Genus. Review

Molecules (Basel, Switzerland) 2022 67 цитирований

A critical review on clinical evidence of the efficacy of lavender in sleep disorders. Review

Phytotherapy research : … 2022 30 цитирований

Determination the effects of lavender oil quality of sleep and fatigue of students. Other

Perspectives in psychiatric … 2022 17 цитирований

Effects of Iranian Polyherbal Syrup (Zufa syrup) on oxygen saturation and clinical symptoms in suspected patients with COVID-19: a triple-blinded, … RCT

Medical gas research 2022 12 цитирований

Effect of anxiolytic drug silexan on sleep - a narrative review. Meta-Analysis

The world journal … 2022 9 цитирований

Two representatives of lamiaceae essential oils and their main components cause changes in glutathione related enzymatic activities. Other

Natural product research 2022 5 цитирований

Herbal Remedies and Their Possible Effect on the GABAergic System and Sleep. Systematic Review

Nutrients 2021 85 цитирований

A systematic literature review and meta-analysis of the clinical effects of aroma inhalation therapy on sleep problems. Meta-Analysis

Medicine 2021 52 цитирований

A pilot study on essential oil aroma stimulation for enhancing slow-wave EEG in sleeping brain. RCT

Scientific reports 2021 46 цитирований

Lavender essential oil on postmenopausal women with insomnia: Double-blind randomized trial. RCT

Complementary therapies in … 2021 41 цитирований

The effects of linalool acupoint application therapy on sleep regulation. Other

RSC advances 2021 16 цитирований

Characterization of pharmaco-EEG fingerprint and sleep-wake profiles of Lavandula angustifolia Mill. essential oil inhalation and diazepam administration in rats. Other

Journal of ethnopharmacology 2021 16 цитирований

Efficacy of inhaled Lavandula angustifolia Mill. Essential oil on sleep quality, quality of life and metabolic control in patients with … RCT

Journal of ethnopharmacology 2020 73 цитирований

A Study on the Mechanism of Lavender in the Treatment of Insomnia Based on Network Pharmacology. Other

Combinatorial chemistry & … 2020 6 цитирований

Sedative and hypnotic effects of compound Anshen essential oil inhalation for insomnia. Other

BMC complementary and … 2019 80 цитирований

Beneficial effects of Silexan on sleep are mediated by its anxiolytic effect. RCT

Journal of psychiatric … 2019 32 цитирований

The effect of aromatherapy with lavender (Lavandula angustifolia) on serum melatonin levels. Other

Complementary therapies in … 2019 29 цитирований

A Systematic Review and Meta-analysis on the Effect of Herbal Medicine to Manage Sleep Dysfunction in Peri- and Postmenopause. Other

Journal of menopausal … 2018 12 цитирований

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 цитирований

The Effect of Aromatherapy on Insomnia and Other Common Symptoms Among Patients With Acute Leukemia. Other

Oncology nursing forum 2017 58 цитирований

Efficacy of orally administered Silexan in patients with anxiety-related restlessness and disturbed sleep--A randomized, placebo-controlled trial. RCT

European neuropsychopharmacology : … 2015 84 цитирований

Essential oils for complementary treatment of surgical patients: state of the art. Review

Evidence-based complementary and … 2014 102 цитирований

A case series on the use of lavendula oil capsules in patients suffering from major depressive disorder and symptoms of … Case Report

Complementary therapies in … 2014 40 цитирований

Nurses experience of aromatherapy use with dementia patients experiencing disturbed sleep patterns. An action research project. Other

Complementary therapies in … 2013 40 цитирований

The effect of lavender aromatherapy on autonomic nervous system in midlife women with insomnia. Other

Evidence-based complementary and … 2012 141 цитирований

Chemical composition and in vitro antimicrobial activity of essential oil of Melissa officinalis L. from Romania. Other

Revista medico-chirurgicala a … 2008 24 цитирований

The sleep-enhancing effect of valerian inhalation and sleep-shortening effect of lemon inhalation. Other

Chemical senses 2006 52 цитирований

[Effects of lavender aromatherapy on insomnia and depression in women college students]. Other

Taehan Kanho Hakhoe … 2006 49 цитирований

Medicinal plants for insomnia: a review of their pharmacology, efficacy and tolerability. Review

Journal of psychopharmacology … 2005 176 цитирований

A single-blinded, randomized pilot study evaluating the aroma of Lavandula augustifolia as a treatment for mild insomnia. RCT

Journal of alternative … 2005 105 цитирований

Safety and efficacy of herbal sedatives in cancer care. Review

Integrative cancer therapies 2004 59 цитирований

Dosage & Usage

mg = milligrams · mcg = micrograms (1,000× smaller) · IU = International Units

Часто используемые дозировки

sleep:: 80-160 mg Silexan (oral) or aromatherapy

Верхний предел: Not established for oral; external use generally safe

Дозировки, изученные в исследованиях

Дозировка	Длительность	Эффект	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	--

Лучшее время приёма: 30-60 minutes before bed (oral); at bedtime (aromatherapy)

Safety & Side Effects

Зарегистрированные побочные эффекты

⚠ GI upset (oral form)
⚠ Headache
⚠ Constipation
⚠ Increased appetite

Известные взаимодействия

● Sedatives — additive drowsiness with oral lavender
● Blood pressure medications — lavender may lower blood pressure

Допустимый верхний уровень потребления: Not established for oral; external use generally safe

Всегда консультируйтесь с врачом перед началом приёма любых добавок.Всегда консультируйтесь с лечащим врачом перед началом приёма любой добавки.

Frequently Asked Questions

Does Лаванда help with Бессонница?

Based on 51 studies with 2,477 participants, there is strong evidence from multiple clinical trials that Лаванда may support Бессонница management. Our evidence grade is A (Strong Evidence).

How much Лаванда should I take for Бессонница?

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 Лаванда?

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 Лаванда and Бессонница?

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

Другие ингредиенты для Бессонница

Melatonin A Корень валерианы A CBD A Омега-3 жирные кислоты A Триптофан A Витамин D A

Лаванда для других состояний

Проблемы со сном при тревожности A

Краткий вывод

Evidence Strength92%

High confidence

Разбор исследований

RCT (9)Meta (4)Other (38)

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