In our fast-paced world, especially in urban areas, the need for natural solutions to manage stress and promote sleep quality has increased. Lavender, known for its calming scent and healing properties, has established itself as one of the most popular herbs for exactly these purposes. Whether in aromatherapy, in teas or as a dietary supplement, lavender has a wide range of uses. In this article, we take a detailed look at its origins, benefits, how it works, dosage and more.

What is lavender?

Lavender (Lavandula angustifolia), also known as true lavender, is a member of the mint family (Lamiaceae). The plant is valued worldwide - not only for its pleasant scent, but also for its healing and calming properties. Lavender has a long history in traditional medicine and has been used for centuries to relieve stress, anxiety and sleep disorders.

Lavender originates from the Mediterranean regions and is found there mainly in rocky, sunny landscapes. Provence in France is known worldwide as a lavender growing region. But lavender is also successfully grown in countries such as Spain, Italy and even England. The dry, warm climate of these regions offers the perfect conditions for the plant to grow [1].

The production of lavender products begins with the harvesting of the flowers. These flowers are dried or used directly to extract essential oil. The most popular way to extract the oil is through steam distillation, which extracts the essential compounds from the flowers. Alternatively, the flowers can be made into teas or used as a flavoring in cosmetics and care products. Lavender oil is valued not only for its scent, but also for its calming properties, which are helpful for stress and sleep problems [2].

Health Benefits of Lavender

Lavender has been shown in numerous studies to be an effective remedy for stress and nervousness. The scent of lavender has a calming effect on the nervous system by reducing the production of stress hormones such as cortisol [3]. Some research shows that lavender oil can activate the parasympathetic nervous system, which lowers heart rate and blood pressure - both important indicators of relaxation [4]. Taking a lavender bath or applying lavender oil can therefore be a simple and natural way to relax after a stressful day.

One of the most well-known uses of lavender is its ability to promote sleep. Many people who suffer from insomnia or sleep disorders turn to lavender oil to help them get a better night's rest. Research has shown that inhaling lavender oil can improve sleep quality and reduce the time it takes to fall asleep [5]. Lavender is believed to have a calming effect by increasing GABA in the brain and reducing nervous system activity, allowing for deep and restful sleep. Regular use in the form of lavender pillows or teas has also shown positive effects.

Lavender is increasingly used to treat anxiety because it is a gentle and natural alternative to pharmaceutical sedatives. Studies have shown that lavender extract, when taken orally, can effectively reduce the symptoms of mild to moderate anxiety [6]. Compared to synthetic sedatives, lavender offers the advantage of being non-addictive and causing fewer side effects. Regular use of lavender, whether in the form of aromatherapy or capsules, can therefore be a useful addition in the treatment of anxiety disorders.

Lavender is not only used internally, but also externally to treat skin problems. Thanks to its anti-inflammatory and antimicrobial properties, lavender oil helps heal small wounds, burns and insect bites [7]. Lavender oil can also provide relief for skin conditions such as eczema or acne. It has a calming effect on the skin and supports its regeneration, which makes it a popular ingredient in cosmetic products.

How does lavender work in the body?

The action of lavender is based on the interaction of its essential oils with the nervous system. Lavender contains compounds such as linalool and linalyl acetate, which act on the GABA receptors in the brain. These neurotransmitters are crucial for regulating the excitability of the nervous system and promote relaxation and calm [8]. In addition, the essential oils have antioxidant and anti-inflammatory effects, making lavender a valuable remedy for general well-being.

Recommended dosage and use of lavender

The recommended dosage of lavender varies depending on the application. For oral use of lavender oil capsules, a dose of 80 to 160 mg per day is recommended to relieve anxiety and sleep disorders [9]. When using lavender oil for aromatherapy, 2-3 drops in a diffuser are enough to calm the air in the room. When used topically, such as to treat skin irritations, the oil should be diluted with a carrier oil such as almond oil to avoid skin irritation.

To benefit from its sleep-inducing effects, it is recommended to use lavender about 30 minutes before going to bed, either by inhaling the oil or taking a capsule [10]. In cases of stress or anxiety, lavender can be used several times during the day, depending on individual needs.

Side effects and safety of lavender

Lavender is considered a safe remedy when used in recommended amounts. However, it is recommended not to take lavender oil orally in large amounts as it may cause stomach upset or nausea [11]. Pregnant and breastfeeding women should seek medical advice before using lavender, especially when taking it internally.

Potential side effects of lavender include skin irritation when used externally and gastrointestinal problems when taken orally in excess [12]. People who are allergic to plants in the mint family should use lavender with caution. In addition, lavender oil should never be applied directly to open wounds or sensitive skin areas.

Lavender compared to other ingredients

Both lavender and lemon balm (melissa) are commonly used for their calming properties, but they have different uses. While lavender is mainly used to calm and promote sleep, lemon balm is often used for digestive disorders or to promote cognitive function. Both plants have calming effects, but lavender is particularly effective in treating anxiety and insomnia [13].

Lavender and chamomile are often used in aromatherapy, but they have slightly different properties. Chamomile is particularly known for its anti-inflammatory and skin-soothing properties, while lavender has a stronger effect on relaxing the nervous system. Both herbs can work synergistically when used together.

sources of lavender

Lavender grows mainly in the Mediterranean regions, where the dry, sunny climate provides ideal conditions for its growth. There are no natural foods that contain lavender, but lavender flowers are often used to flavor foods and drinks, especially in teas, pastries and desserts. The dried flowers can also be used for homemade herbal blends or as decoration [14].

Final Thoughts on Lavender

Lavender is a proven remedy that can be used in a variety of ways to promote relaxation, better sleep, and general well-being. Thanks to its calming effect on the nervous system and its anti-inflammatory properties, lavender is a versatile and safe remedy that no home medicine cabinet should be without. Whether as an essential oil, tea, or dietary supplement, lavender offers a gentle, natural alternative to synthetic remedies and helps you reduce stress and sleep more soundly.

references

[1] Examine.com. Lavender. Available at: https://examine.com/supplements/lavender/
[2] WebMD. Lavender - Uses and Benefits. Available at: https://www.webmd.com/vitamins/ai/ingredientmono-838/lavender
[3] Healthline. Lavender Oil for Anxiety: Is It Effective? Available at: https://www.healthline.com/health/lavender-oil-for-anxiety
[4] Mayo Clinic. Lavender oil. Available at: https://www.mayoclinic.org/drugs-supplements-lavender/art-20361930
[5] National Institutes of Health. Lavender and sleep. Available at: https://www.nccih.nih.gov/health/lavender
[6] WebMD. Lavender Side Effects and Safety. Available at: https://www.webmd.com/vitamins/ai/ingredientmono-838/lavender
[7] Examine.com. Side effects of lavender. Available at: https://examine.com/supplements/lavender/
[8] Examine.com. Gamma-Aminobutyric Acid (GABA). Available at: https://examine.com/supplements/gaba/
[9] Healthline. Lavender Gummies and Their Effects. Available at: https://www.healthline.com/nutrition/lavender-gummies
[10] Mayo Clinic. Lavender Supplement Forms. Available at: https://www.mayoclinic.org/drugs-supplements-lavender/art-20361930
[11] Healthline. Lavender Oil Benefits for Sleep. Available at: https://www.healthline.com/nutrition/lavender-sleep
[12] Examine.com. Lavender vs Lemon Balm. Available at: https://examine.com/supplements/lemon-balm/
[13] National Institutes of Health. Lavender and Anxiety. Available at: https://www.nccih.nih.gov/health/lavender-anxiety
[14] Mayo Clinic. Lavender Skin Benefits. Available at: https://www.mayoclinic.org/drugs-supplements-lavender/art-20361930