薰衣草 用于 失眠
A 证据 多项大型临床试验一致显示出显著的益处。基于50项研究（5项荟萃分析、13项RCT），共2,477名参与者。42/50项研究显示积极效果。
<\/script>\n`;
},
get iframeSnippet() {
const domain = 'sleepcited.com';
const params = 'ingredient\u003Dlavender\u0026condition\u003Dinsomnia';
return ``;
},
get activeSnippet() {
return this.method === 'script' ? this.scriptSnippet : this.iframeSnippet;
},
copySnippet() {
navigator.clipboard.writeText(this.activeSnippet).then(() => {
this.copied = true;
setTimeout(() => { this.copied = false; }, 2000);
});
}
}"
@keydown.escape.window="open = false"
@click.outside="open = false">
A
结论
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
vs: Placebo
效果: 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
vs: Placebo
效果: 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
vs: Placebo
效果: 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
vs: Placebo
效果: 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
vs: Placebo
效果: None
None
Review
The Role of Essential Oils on Sleep Quality and Other Sleep-related Issues: Evidence from Clinical …
Dose: None
vs: Placebo
效果: None
None
Key Statistics
51
研究数量
2477
受试者
↑
Positive
A
等级
Referenced Papers
The Effect of Lavender on Sleep Quality in Individuals Without Insomnia: A Systematic Review.
Systematic Review
Holistic nursing practice
None
6 次引用
Medicine
2026
Lavender improves sleep through olfactory perception and GABAergic neurons of the central amygdala.
Other
Journal of ethnopharmacology
2025
8 次引用
Maturitas
2025
4 次引用
Chemistry & biodiversity
2025
4 次引用
Naunyn-Schmiedeberg's archives of …
2025
4 次引用
Mini reviews in …
2025
3 次引用
Molecules (Basel, Switzerland)
2025
2 次引用
Holistic nursing practice
2025
1 次引用
A systematic review and meta-analysis of clinical trials on lavender for sleep disorders in older adults.
Meta-Analysis
Experimental gerontology
2025
Explore (New York, …
2024
16 次引用
Journal of inflammation …
2024
11 次引用
Pharmaceuticals (Basel, Switzerland)
2024
6 次引用
Healthcare (Basel, Switzerland)
2024
5 次引用
American journal of …
2024
3 次引用
Sleep & breathing …
2024
Journal of ethnopharmacology
2023
34 次引用
Restless Legs Syndrome in Chronic Kidney Disease- a Systematic Review.
Systematic Review
Tremor and other …
2023
32 次引用
Explore (New York, …
2023
7 次引用
Biomolecules & therapeutics
2023
7 次引用
Molecules (Basel, Switzerland)
2022
90 次引用
Molecules (Basel, Switzerland)
2022
67 次引用
Phytotherapy research : …
2022
30 次引用
Perspectives in psychiatric …
2022
17 次引用
Medical gas research
2022
12 次引用
The world journal …
2022
9 次引用
Natural product research
2022
5 次引用
Nutrients
2021
85 次引用
A systematic literature review and meta-analysis of the clinical effects of aroma inhalation therapy on sleep problems.
Meta-Analysis
Medicine
2021
52 次引用
Scientific reports
2021
46 次引用
Complementary therapies in …
2021
41 次引用
RSC advances
2021
16 次引用
Journal of ethnopharmacology
2021
16 次引用
Journal of ethnopharmacology
2020
73 次引用
A Study on the Mechanism of Lavender in the Treatment of Insomnia Based on Network Pharmacology.
Other
Combinatorial chemistry & …
2020
6 次引用
BMC complementary and …
2019
80 次引用
Journal of psychiatric …
2019
32 次引用
Complementary therapies in …
2019
29 次引用
Journal of menopausal …
2018
12 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
The Effect of Aromatherapy on Insomnia and Other Common Symptoms Among Patients With Acute Leukemia.
Other
Oncology nursing forum
2017
58 次引用
European neuropsychopharmacology : …
2015
84 次引用
Evidence-based complementary and …
2014
102 次引用
Complementary therapies in …
2014
40 次引用
Complementary therapies in …
2013
40 次引用
The effect of lavender aromatherapy on autonomic nervous system in midlife women with insomnia.
Other
Evidence-based complementary and …
2012
141 次引用
Revista medico-chirurgicala a …
2008
24 次引用
The sleep-enhancing effect of valerian inhalation and sleep-shortening effect of lemon inhalation.
Other
Chemical senses
2006
52 次引用
Taehan Kanho Hakhoe …
2006
49 次引用
Journal of psychopharmacology …
2005
176 次引用
Journal of alternative …
2005
105 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 | -- |
| 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 | -- |
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 失眠?
Based on 51 studies with 2,477 participants, there is strong evidence from multiple clinical trials that 薰衣草 may support 失眠 management. Our evidence grade is A (Strong Evidence).
How much 薰衣草 should I take for 失眠?
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 失眠?
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
薰衣草 用于其他健康状况
References
- [1] Tzu-Ying Chen et al.. Holist Nurs Pract. The Effect of Lavender on Sleep Quality in Individuals Without Insomnia: A Systematic Review. doi:10.1097/HNP.0000000000000528 PubMed
- [2] Lizhi Yue et al.. Medicine (Baltimore). 2026. Screening natural raw materials and product development for improving insomnia based on network pharmacology and data mining. doi:10.1097/MD.0000000000047072 PubMed
- [3] Yan-Li Ren et al.. J Ethnopharmacol. 2025. Lavender improves sleep through olfactory perception and GABAergic neurons of the central amygdala. doi:10.1016/j.jep.2024.118942 PubMed
- [4] Vivek Chavda et al.. Maturitas. 2025. A review on essential oils: A potential tonic for mental wellbeing in the aging population? doi:10.1016/j.maturitas.2024.108158 PubMed
- [5] Rizwan Ahamad et al.. Chem Biodivers. 2025. A Comprehensive Review of Lavandula stoechas L. (Ustukhuddus) Plant: Phytochemistry, Pharmacology, and In Silico Studies. doi:10.1002/cbdv.202401996 PubMed
- [6] Yasmina M Ebrahim et al.. Naunyn Schmiedebergs Arch Pharmacol. 2025. Integrative sleep management: from molecular pathways to conventional and herbal treatments. doi:10.1007/s00210-025-04183-y PubMed
- [7] Bhagavathi Sundaram Sivamaruthi et al.. Mini Rev Med Chem. 2025. The Role of Essential Oils on Sleep Quality and Other Sleep-related Issues: Evidence from Clinical Trials. doi:10.2174/0113895575315700240821054716 PubMed
- [8] 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
- [9] Kang-Ming Chang et al.. Holist Nurs Pract. 2025. Vetiver and Orange Blossom Aid in Lowering Blood Pressure and Heart Rate and Improving Sleep Quality. doi:10.1097/HNP.0000000000000738 PubMed
- [10] Mohadeseh Ostovar et al.. Exp Gerontol. 2025. A systematic review and meta-analysis of clinical trials on lavender for sleep disorders in older adults. doi:10.1016/j.exger.2025.112919 PubMed
- [11] Leandro Lucena et al.. Explore (NY). 2024. Effect of a lavender essential oil and sleep hygiene protocol on insomnia in postmenopausal women: A pilot randomized clinical trial. doi:10.1016/j.explore.2023.07.004 PubMed
- [12] Jinkai Li et al.. J Inflamm Res. 2024. Therapeutic Potential of Essential Oils Against Ulcerative Colitis: A Review. doi:10.2147/JIR.S461466 PubMed
- [13] Luge Chen et al.. Pharmaceuticals (Basel). 2024. Beta-Myrcene as a Sedative-Hypnotic Component from Lavender Essential Oil in DL-4-Chlorophenylalanine-Induced-Insomnia Mice. doi:10.3390/ph17091161 PubMed
- [14] Eulàlia Vidal-García et al.. Healthcare (Basel). 2024. Efficacy of Lavender Essential Oil in Reducing Stress, Insomnia, and Anxiety in Pregnant Women: A Systematic Review. doi:10.3390/healthcare12232456 PubMed
- [15] Anita Chabo et al.. Am J Lifestyle Med. 2024. Catching ZZZs: A Summary of the Most Common Herbal Medications Taken for Insomnia. doi:10.1177/15598276241232953 PubMed
- [16] Haozu Zhen et al.. Sleep Breath. 2024. The effectiveness of aromatic extract on insomnia: a meta-analysis. doi:10.1007/s11325-024-03215-w PubMed
- [17] 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
- [18] Yasaman Safarpour et al.. Tremor Other Hyperkinet Mov (N Y). 2023. Restless Legs Syndrome in Chronic Kidney Disease- a Systematic Review. doi:10.5334/tohm.752 PubMed
- [19] Furkan Şahin et al.. Explore (NY). 2023. The effect of a combined treatment of foot soak and lavender oil inhalation therapy on the severity of insomnia of … doi:10.1016/j.explore.2022.09.003 PubMed
- [20] Kyung-Bok Lee et al.. Biomol Ther (Seoul). 2023. Differences in Neurotransmitters Level as Biomarker on Sleep Effects in Dementia Patients with Insomnia after Essential Oils Treatment. doi:10.4062/biomolther.2023.014 PubMed
- [21] Maša Kenda et al.. Molecules. 2022. Medicinal Plants Used for Anxiety, Depression, or Stress Treatment: An Update. doi:10.3390/molecules27186021 PubMed
- [22] Natalia Dobros et al.. Molecules. 2022. Phytochemical Profiling, Antioxidant and Anti-Inflammatory Activity of Plants Belonging to the Lavandula Genus. doi:10.3390/molecules28010256 PubMed
- [23] Jing Luo et al.. Phytother Res. 2022. A critical review on clinical evidence of the efficacy of lavender in sleep disorders. doi:10.1002/ptr.7448 PubMed
- [24] Mehtap Kavurmacı et al.. Perspect Psychiatr Care. 2022. Determination the effects of lavender oil quality of sleep and fatigue of students. doi:10.1111/ppc.12892 PubMed
- [25] Razieh Borujerdi et al.. Med Gas Res. 2022. Effects of Iranian Polyherbal Syrup (Zufa syrup) on oxygen saturation and clinical symptoms in suspected patients with COVID-19: a triple-blinded, … doi:10.4103/2045-9912.325991 PubMed
- [26] 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
- [27] Janka Vašková et al.. Nat Prod Res. 2022. Two representatives of lamiaceae essential oils and their main components cause changes in glutathione related enzymatic activities. doi:10.1080/14786419.2020.1797728 PubMed
- [28] Oliviero Bruni et al.. Nutrients. 2021. Herbal Remedies and Their Possible Effect on the GABAergic System and Sleep. doi:10.3390/nu13020530 PubMed
- [29] Moon Joo Cheong et al.. Medicine (Baltimore). 2021. A systematic literature review and meta-analysis of the clinical effects of aroma inhalation therapy on sleep problems. doi:10.1097/MD.0000000000024652 PubMed
- [30] Li-Wei Ko et al.. Sci Rep. 2021. A pilot study on essential oil aroma stimulation for enhancing slow-wave EEG in sleeping brain. doi:10.1038/s41598-020-80171-x PubMed
- [31] Leandro Dos Reis Lucena et al.. Complement Ther Med. 2021. Lavender essential oil on postmenopausal women with insomnia: Double-blind randomized trial. doi:10.1016/j.ctim.2021.102726 PubMed
- [32] Lei Xu et al.. RSC Adv. 2021. The effects of linalool acupoint application therapy on sleep regulation. doi:10.1039/d0ra09751a PubMed
- [33] 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
- [34] Zeinab Nasiri Lari et al.. J Ethnopharmacol. 2020. Efficacy of inhaled Lavandula angustifolia Mill. Essential oil on sleep quality, quality of life and metabolic control in patients with … doi:10.1016/j.jep.2020.112560 PubMed
- [35] Yao Wang et al.. Comb Chem High Throughput Screen. 2020. A Study on the Mechanism of Lavender in the Treatment of Insomnia Based on Network Pharmacology. doi:10.2174/1386207323666200401095008 PubMed
- [36] Yu Zhong et al.. BMC Complement Altern Med. 2019. Sedative and hypnotic effects of compound Anshen essential oil inhalation for insomnia. doi:10.1186/s12906-019-2732-0 PubMed
- [37] 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
- [38] R Velasco-Rodríguez et al.. Complement Ther Med. 2019. The effect of aromatherapy with lavender (Lavandula angustifolia) on serum melatonin levels. doi:10.1016/j.ctim.2019.102208 PubMed
- [39] Talat Khadivzadeh et al.. J Menopausal Med. 2018. A Systematic Review and Meta-analysis on the Effect of Herbal Medicine to Manage Sleep Dysfunction in Peri- and Postmenopause. doi:10.6118/jmm.2018.24.2.92 PubMed
- [40] 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
- [41] Lisa Blackburn et al.. Oncol Nurs Forum. 2017. The Effect of Aromatherapy on Insomnia and Other Common Symptoms Among Patients With Acute Leukemia. doi:10.1188/17.ONF.E185-E193 PubMed
- [42] 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
- [43] Susanna Stea et al.. Evid Based Complement Alternat Med. 2014. Essential oils for complementary treatment of surgical patients: state of the art. doi:10.1155/2014/726341 PubMed
- [44] 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
- [45] Berit Johannessen. Complement Ther Clin Pract. 2013. Nurses experience of aromatherapy use with dementia patients experiencing disturbed sleep patterns. An action research project. doi:10.1016/j.ctcp.2013.01.003 PubMed
- [46] Li-Wei Chien et al.. Evid Based Complement Alternat Med. 2012. The effect of lavender aromatherapy on autonomic nervous system in midlife women with insomnia. doi:10.1155/2012/740813 PubMed
- [47] Monica Hăncianu et al.. Rev Med Chir Soc Med Nat Iasi. 2008. Chemical composition and in vitro antimicrobial activity of essential oil of Melissa officinalis L. from Romania. PubMed
- [48] Teruhisa Komori et al.. Chem Senses. 2006. The sleep-enhancing effect of valerian inhalation and sleep-shortening effect of lemon inhalation. doi:10.1093/chemse/bjl015 PubMed
- [49] Inn-Sook Lee et al.. Taehan Kanho Hakhoe Chi. 2006. [Effects of lavender aromatherapy on insomnia and depression in women college students]. doi:10.4040/jkan.2006.36.1.136 PubMed
- [50] David Wheatley. J Psychopharmacol. 2005. Medicinal plants for insomnia: a review of their pharmacology, efficacy and tolerability. doi:10.1177/0269881105053309 PubMed
- [51] George T Lewith et al.. J Altern Complement Med. 2005. A single-blinded, randomized pilot study evaluating the aroma of Lavandula augustifolia as a treatment for mild insomnia. doi:10.1089/acm.2005.11.631 PubMed
- [52] Keith I Block et al.. Integr Cancer Ther. 2004. Safety and efficacy of herbal sedatives in cancer care. doi:10.1177/1534735404265003 PubMed
FDA 免责声明: 这些声明未经美国食品药品监督管理局（FDA）评估。本网站上的产品和信息无意用于诊断、治疗、治愈或预防任何疾病。所展示的证据等级基于我们对已发表的同行评审研究的分析，不构成医疗建议。在开始任何补充剂方案之前，请务必咨询您的医疗保健提供者。