薰衣草 用于 焦虑相关性睡眠问题
A基于11项研究（2项荟萃分析、2项RCT），共390名参与者。9/11项研究显示积极效果。
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A
结论
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
效果: 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
效果: 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
效果: 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
效果: 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
效果: 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
效果: no studies met inclusion criteria
None
Key Statistics
11
研究数量
390
受试者
↑
Positive
A
等级
Referenced Papers
Molecules (Basel, Switzerland)
2025
2 次引用
Journal of ethnopharmacology
2023
34 次引用
The world journal …
2022
9 次引用
Nutrients
2021
85 次引用
Journal of ethnopharmacology
2021
16 次引用
Journal of psychiatric …
2019
32 次引用
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 次引用
European neuropsychopharmacology : …
2015
84 次引用
Complementary therapies in …
2014
40 次引用
Journal of psychopharmacology …
2005
176 次引用
Integrative cancer therapies
2004
59 次引用
Dosage & Usage
mg = milligrams · mcg = micrograms (1,000× smaller) · IU = International Units
常用剂量
- sleep:
- 80-160 mg Silexan (oral) or aromatherapy
上限： Not established for oral; external use generally safe
研究中使用的剂量
| 剂量 | 持续时间 | 效果 | 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 |
最佳服用时间： 30-60 minutes before bed (oral); at bedtime (aromatherapy)
Safety & Side Effects
已报告的副作用
- ⚠ GI upset (oral form)
- ⚠ Headache
- ⚠ Constipation
- ⚠ Increased appetite
已知相互作用
- ● Sedatives — additive drowsiness with oral lavender
- ● Blood pressure medications — lavender may lower blood pressure
可耐受最高摄入量： Not established for oral; external use generally safe
在开始服用任何补充剂之前，请务必咨询您的医疗保健提供者。
Frequently Asked Questions
Does 薰衣草 help with 焦虑相关性睡眠问题?
Based on 11 studies with 390 participants, there is strong evidence from multiple clinical trials that 薰衣草 may support 焦虑相关性睡眠问题 management. Our evidence grade is A (Strong Evidence).
How much 薰衣草 should I take for 焦虑相关性睡眠问题?
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 薰衣草?
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 薰衣草 and 焦虑相关性睡眠问题?
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
其他成分用于 焦虑相关性睡眠问题
薰衣草 用于其他健康状况
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