Lavender (Lavandula) is a plant and essential oil commonly used for sleep. It has calming and relaxing properties, and research shows it can help people with insomnia fall asleep more easily.

Research has shown that lavender can benefit sleep in several ways. The herb can:

• Improve sleep quality
• Help you fall asleep faster
• Boost mood
• Reduce stress and anxiety

These effects are due to several chemical compounds found in lavender, such as linlool, linalyl acetate, and camphor. These compounds have sedative-like qualities that help calm your nerves and ease stressful feelings. They also interact with your brain and nervous system to soothe restlessness and reduce anxiety.

Most studies involve inhaling lavender or putting it on your skin to promote sleep. This means you can use lavender oil in a diffuser, apply it to your skin, spray your pillow at night, or add lavender to the bath. Here are more details about how to use lavender for sleep:

• Apply it to your skin: The skin rapidly absorbs lavender, so applying it to your skin is a simple and effective way to use lavender for sleep. Mix a few drops of lavender essential oil into a carrier oil, like jojoba or coconut oil, and rub it on your temples, the inside of your wrists, or the soles of your feet.
• Use lavender in a bath: Research shows that taking a warm bath one to two hours before bed can promote sleep. Adding lavender bath salts or a few drops of lavender oil to the water may further your bath’s sleep benefits and calming effects.
• Create a pillow spray or diffuse it: Inhaling lavender can help improve sleep. Try creating a pillow spray with a few drops of lavender oil and water. You can also use a diffuser to create a lavender scent in your room at night.

Because essential oils like lavender are not regulated by the U.S. Food and Drug Administration (FDA), it is important to select a quality oil and take some precautions before using it. It’s possible to experience headaches, coughing, or skin irritation when using lavender.

Here are some precautions to take:

• Do a patch test before using it liberally on your skin
• Dilute lavender oil to the recommended concentration
• Follow dosing and use instructions carefully
• Keep lavender oil away from your eyes and avoid broken skin
• Store lavender oil out of sight and reach of children
• Consult with a healthcare provider before using it if you are pregnant or breastfeeding
• Keep the oil away from fire and sparks due to its flammability