# Lavender for sleep: oil, pillow sprays and capsules

Source: https://sleepfacts.uk/sleep-aids/lavender/
Author: Tess Marlow · Updated 2026-11-04

**Short answer:** There is some evidence that lavender helps, but it's thin. Lavender oil capsules eased anxiety and the restless, broken sleep that goes with it in a 10-week trial. In a small trial of students, a lavender patch at night improved sleep quality more than a blank patch. No good trial shows it treats insomnia.

**Evidence grade:** Weak evidence. Small or short studies, surveys, or results that are mixed.

## How might lavender help?

Lavender's scent comes mainly from two compounds, linalool and linalyl acetate, which seem to have mild calming effects in lab studies. Most of the human research has looked at lavender for anxiety, with sleep as a side benefit. That matters, because worry is one of the most common reasons people lie awake.

## What do the trials show?

- **Lavender oil capsules:** in a 10-week trial, 170 adults with anxiety and disturbed sleep took an 80 mg capsule of a standardised lavender oil called Silexan, or a placebo. Anxiety scores fell more in the lavender group, by 12.0 points against 9.3 on placebo, and sleep improved alongside. This is the strongest evidence, but it's about anxiety-related sleep problems, not insomnia in general.
- **Lavender scent:** a US trial of 79 students with sleep problems gave everyone sleep advice and a patch to wear on the chest for five nights: half with lavender oil, half blank. Both groups rated their sleep better, the lavender group more so, and they woke feeling more refreshed. A sleep tracker showed no difference in how long either group slept.

There are other small studies of lavender in hospitals and care homes, but most are short and poorly controlled.

## Is it safe?

Inhaling lavender is safe for most people, though strong scents can trigger headaches or asthma in some. Lavender oil capsules can cause burping and stomach upset. Don't swallow aromatherapy oils, and don't apply undiluted oil to skin.

## Is it worth trying?

A lavender scent at bedtime is cheap, low risk and may help you relax, which is reason enough for some people. If worry is keeping you awake night after night, the bigger gains come from treating that directly, for example with [CBT for insomnia](/sleep-problems/cbt-for-insomnia/).

## Frequently asked questions

### Do lavender pillow sprays work?

They may help a little as part of a bedtime routine. In a small trial, students who wore a lavender patch at night alongside sleep advice reported better sleep quality than those who wore a blank patch, but they didn't sleep any longer. The trial lasted only five nights.

### Can I swallow lavender essential oil?

No. Essential oils sold for aromatherapy are not meant to be swallowed and can be harmful. The capsules used in trials are a specific, standardised oral preparation made for that purpose.

### Is lavender oil safe around children and pets?

Keep essential oils out of reach of children, as swallowing them can be dangerous. Some essential oils can also harm pets, especially cats, so ask a vet before using diffusers around animals.

## References

1. [Kasper S et al. Efficacy of orally administered Silexan in patients with anxiety-related restlessness and disturbed sleep: a randomized, placebo-controlled trial. European Neuropsychopharmacology, 2015.](https://pubmed.ncbi.nlm.nih.gov/26293583/)
2. [Lillehei AS et al. Effect of inhaled lavender and sleep hygiene on self-reported sleep issues: a randomized controlled trial. Journal of Alternative and Complementary Medicine, 2015.](https://pubmed.ncbi.nlm.nih.gov/26133206/)