薰衣草用于失眠

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。

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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

研究数量

2477

受试者

↑

Positive

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

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 次引用

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

Maturitas 2025 4 次引用

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

Chemistry & biodiversity 2025 4 次引用

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

Naunyn-Schmiedeberg's archives of … 2025 4 次引用

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

Mini reviews in … 2025 3 次引用

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 次引用

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

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

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 次引用

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

Journal of inflammation … 2024 11 次引用

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

Pharmaceuticals (Basel, Switzerland) 2024 6 次引用

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

Healthcare (Basel, Switzerland) 2024 5 次引用

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

American journal of … 2024 3 次引用

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 次引用

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

Tremor and other … 2023 32 次引用

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 次引用

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

Biomolecules & therapeutics 2023 7 次引用

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

Molecules (Basel, Switzerland) 2022 90 次引用

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

Molecules (Basel, Switzerland) 2022 67 次引用

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

Phytotherapy research : … 2022 30 次引用

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

Perspectives in psychiatric … 2022 17 次引用

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 次引用

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

The world journal … 2022 9 次引用

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

Natural product research 2022 5 次引用

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

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

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

Scientific reports 2021 46 次引用

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

Complementary therapies in … 2021 41 次引用

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

RSC advances 2021 16 次引用

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 次引用

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 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

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

BMC complementary and … 2019 80 次引用

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

Journal of psychiatric … 2019 32 次引用

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

Complementary therapies in … 2019 29 次引用

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 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

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

European neuropsychopharmacology : … 2015 84 次引用

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

Evidence-based complementary and … 2014 102 次引用

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 次引用

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

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

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

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

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

Taehan Kanho Hakhoe … 2006 49 次引用

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

Journal of psychopharmacology … 2005 176 次引用

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

Journal of alternative … 2005 105 次引用

Safety and efficacy of herbal sedatives in cancer care. Review

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

其他成分用于失眠

褪黑素（Melatonin） A 缬草根 A CBD（大麻二酚） A Omega-3 脂肪酸 A 色氨酸（Tryptophan） A 维生素 D A

薰衣草用于其他健康状况

焦虑相关性睡眠问题 A

快速结论

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。

Evidence Strength92%

High confidence

研究分析

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

对比替代方案

查看其他成分针对该健康状况的对比结果。

查看所有成分用于失眠

了解更多

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