Oải Hương cho Vấn Đề Giấc Ngủ Do Lo Âu
A Bằng chứng Nhiều thử nghiệm lâm sàng lớn liên tục cho thấy những lợi ích đáng kể.Dựa trên 11 nghiên cứu (2 meta-analyses, 2 RCTs) với 390 người tham gia. 9/11 nghiên cứu cho thấy tác động tích cực.
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A
Kết luận
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
so với: Placebo
Hiệu quả: 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
so với: Placebo
Hiệu quả: 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)
so với: Placebo
Hiệu quả: 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
so với: Placebo
Hiệu quả: 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
so với: Placebo
Hiệu quả: 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
so với: Placebo
Hiệu quả: no studies met inclusion criteria
None
Key Statistics
11
Nghiên cứu
390
Người tham gia
↑
Positive
A
Xếp hạng
Referenced Papers
Molecules (Basel, Switzerland)
2025
2 trích dẫn
Journal of ethnopharmacology
2023
34 trích dẫn
The world journal …
2022
9 trích dẫn
Nutrients
2021
85 trích dẫn
Journal of ethnopharmacology
2021
16 trích dẫn
Journal of psychiatric …
2019
32 trích dẫn
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 trích dẫn
European neuropsychopharmacology : …
2015
84 trích dẫn
Complementary therapies in …
2014
40 trích dẫn
Journal of psychopharmacology …
2005
176 trích dẫn
Integrative cancer therapies
2004
59 trích dẫn
Dosage & Usage
mg = milligrams · mcg = micrograms (1,000× smaller) · IU = International Units
Liều lượng thường dùng
- sleep:
- 80-160 mg Silexan (oral) or aromatherapy
Giới hạn trên: Not established for oral; external use generally safe
Liều lượng đã nghiên cứu
| Liều lượng | Thời gian | Hiệu quả | 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 |
Thời điểm dùng tốt nhất: 30-60 minutes before bed (oral); at bedtime (aromatherapy)
Safety & Side Effects
Tác dụng phụ đã được báo cáo
- ⚠ GI upset (oral form)
- ⚠ Headache
- ⚠ Constipation
- ⚠ Increased appetite
Tương tác đã biết
- ● Sedatives — additive drowsiness with oral lavender
- ● Blood pressure medications — lavender may lower blood pressure
Mức hấp thụ tối đa cho phép: Not established for oral; external use generally safe
Luôn tham khảo ý kiến bác sĩ trước khi bắt đầu sử dụng bất kỳ thực phẩm bổ sung nào.Luôn tham khảo ý kiến chuyên gia y tế trước khi sử dụng bất kỳ thực phẩm chức năng nào.
Frequently Asked Questions
Does Oải Hương help with Vấn Đề Giấc Ngủ Do Lo Âu?
Based on 11 studies with 390 participants, there is strong evidence from multiple clinical trials that Oải Hương may support Vấn Đề Giấc Ngủ Do Lo Âu management. Our evidence grade is A (Strong Evidence).
How much Oải Hương should I take for Vấn Đề Giấc Ngủ Do Lo Âu?
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 Oải Hương?
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 Oải Hương and Vấn Đề Giấc Ngủ Do Lo Âu?
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
Các thành phần khác cho Vấn Đề Giấc Ngủ Do Lo Âu
Oải Hương cho các tình trạng khác
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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