These Benefits of Lavender Oil Might Give Your Self-Care Routine a Boost
Key takeaways:
Lavender oil is a popular essential oil with many uses.
It may help you relieve stress and get better sleep, but more research is needed.
Before you apply essential oil to your skin, dilute it with a carrier oil and do a patch test to check for allergies.
Lavender is one of the most popular essential oils. Fans use the sweet-smelling oil for everything from better sleep to clearer skin.
And while there's a need for more evidence to support some of the purported benefits, small studies suggest that it may support health and well-being. Plus, there are different ways to add it to your wellness routine.
What are the biggest benefits of lavender oil?
Lavender is a staple essential oil for many. The versatile oil has various possible uses. But there's a need for more extensive, higher-quality studies to confirm the effects of lavender oil.
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Let's take a closer look at some of the most well-researched benefits of lavender oil.
1. Relieves stress
If you've ever smelled lavender oil at a massage therapy center, you know how relaxing it can be.
Known for its calming effect, lavender oil may relieve stress. Lavender aromatherapy may also reduce emotional symptoms — like moodiness and anxiety — of PMS and menopause. Some evidence suggests that it can help alleviate physical menopause symptoms like hot flashes.
2. Promotes restful sleep
With so many soothing qualities, it's probably not surprising that some people use lavender oil for better sleep. It significantly improved sleep quality in postpartum women in one study. In another, patients with serious illnesses who used lavender oil got deeper, more restful sleep.
In a 2015 study, researchers tested the effects of lavender oil on college students with sleep problems. All of the students practiced good sleep hygiene. And half of them wore lavender patches on their chests to inhale the essential oil overnight. After five nights, the lavender oil group had better sleep quality and less daytime fatigue.
3. Relieves pain
Lavender oil may be an effective way to soothe sore muscles. In one study, researchers examined acupressure with lavender oil aromatherapy. After eight sessions, it helped relieve low back pain in older adults. But the pain-relieving properties don't end there.
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Smaller studies have shown that lavender aromatherapy may help ease pain from:
Headaches and migraines
Vaccinations in infants
Are there other benefits of lavender oil?
The science behind how lavender oil works is very limited. It likely has to do with purported antioxidant, anti-inflammatory, and pain-relieving effects. But there's not enough research to confirm that lavender oil can:
How do you use lavender oil?
You can use lavender oil in several ways, so the ideal method depends on your goal. Aromatherapy may be the best option if you use lavender oil for stress.
But if you want to soothe achy muscles, applying diluted lavender oil to the skin is better. You should avoid ingesting lavender oil unless you're under the supervision of a medical professional.
Here are two ways to use lavender oil safely and effectively.
Diffuse lavender oil
Aromatherapy is the practice of inhaling essential oils. You could do this directly from a bottle, but many prefer an electric diffuser. A diffuser spreads essential oils into the air, making it easy to inhale and enjoy their benefits.
Here's how:
To set up your diffuser, open the basin and pour water to the fill line.
Add a few drops of lavender oil to the water.
Put the top back on the basin and turn on the diffuser.
Each diffuser comes with its own set of instructions, so be sure to follow those directions.
Apply lavender oil to the skin
You can apply lavender oil topically to help with concerns such as sore muscles and acne. But do not apply the oil directly to your skin. The intensity of the oil could burn or irritate your skin.
Before you apply lavender oil to your skin, you should dilute it with a carrier oil like coconut, olive, or argan. You can start small with roughly 6 to 12 drops of lavender per oz of carrier oil until you find the right ratio.
What are the side effects of lavender oil?
Lavender oil can be safely used as aromatherapy or a topical treatment. But for some people, it might cause skin irritation or an allergic reaction.
Try a patch test if you've never used lavender essential oil. Mix a small amount of diluted lavender oil and apply it to a Band-Aid. Place the Band-Aid on your arm, and check for any irritation –– like redness, burning, or itching –– after 48 hours.
The bottom line
Lavender oil has a lot to offer in the way of therapeutic benefits. You can breathe it in with aromatherapy or use it topically with a carrier oil. It's been shown to relieve stress and enhance sleep.
There's limited evidence on some of its possible uses, such as clearer skin and longer hair. But that doesn't mean it's ineffective. With the right precautions, lavender oil could be a useful addition to your wellness routine.
Why trust our experts?
References
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Aziz, Z. A. A., et al. (2018). Essential oils: Extraction techniques, pharmaceutical and therapeutic potential- A review. Current Drug Metabolism.
Barker, S. C., et al. (2010). A randomised, assessor blind, parallel group comparative efficacy trial of three products for the treatment of head lice in children- melaleuca oil and lavender oil, pyrethrins and piperonyl butoxide, and a “suffocation” product. BMC Dermatology.
Da Silva, G. L., et al. (2015). Antioxidant, analgesic and anti-inflammatory effects of lavender essential oil. Anais da Academia Brasileira de Ciências.
Ghavami, T., et al. (2022). The effect of lavender on stress in individuals: A systematic review and meta-analysis. Complementary Therapies in Medicine.
Huang, S-H., et al. (2014). The effectiveness of aromatherapy with lavender essential oil in relieving post arthroscopy pain. JMED Research.
Kazemzadeh, R., et al. (2016). Effect of lavender aromatherapy on menopause hot flushing: A crossover randomized clinical trial. Journal of the Chinese Medical Association.
Lee, S. H., et al. (2016). Hair growth-promoting effects of lavender oil in C57BL/6 mice. Toxicological Research.
Lillehei, A. S., et al. (2015). Effect of inhaled lavender and sleep hygiene on self-reported sleep issues: A randomized controlled trial. Journal of Alternative and Complementary Medicine.
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National Association for Holistic Aromatherapy. (n.d.). Methods of application.
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Samuelson, R., et al. (2020). The effects of lavender essential oil on wound healing: A review of the current evidence. The Journal of Alternative and Complementary Medicine.
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