If there is one all-natural, plant-based aid most commonly associated with sleep and relaxation, it’s lavender. The purple herb, native to the Mediterranean, has been studied for years due to its calming effects on the human body. This, in turn, has helped thousands of poor sleepers catch much-needed Zzz’s as part of a nightly bedtime ritual.

But as everyday people (aka non-scientists) who have simply accepted lavender’s magic, few of us have probably taken the time to understand why lavender helps sleep, let alone how best to enjoy its transporting effects. After all, its use is quite versatile in the form of creams, aromatherapy oils, pillow sprays and even baked goods and beverages.

Luckily, you don’t have to meander through the fields of Provence for answers on how to maximize its benefits. Check out our ultimate guide to snoozing’s best friend, with an assist from sleep professional and neuroscientist Dr. Allison Brager.

The Sleep Benefits of Lavender

The alluring scent of lavender isn’t just a marketing ploy by aromatherapists. Lavender oil primarily contains linalyl acetate and linalool, two chemical compounds when tested on humans, showed a “significant beneficial influence on quality and duration of sleep and improved general mental and physical health.” The dynamic duo, when tested on mice, also induced anti-anxiety and -depression behaviors.

“It turns out that lavender is anxiolytic, mood stabilizing, sedative, analgesic, anti-convulsive and neuroprotective,” confirms Brager. These qualities, in and of themselves, make the powerful herb something to consider when it comes to general sleep hygiene.

There is an abundance of research proving that lavender positively improves things like sleep quality and slow-wave sleep. In fact, a study published in the Journal of Alternative and Complementary Medicine found a statistically significant improvement in sleep quality and daytime fatigue for those who used lavender aromatherapy on top of practicing good sleep hygiene. Researchers also found this improvement continued to be seen for two weeks after participants stopped using lavender aromatherapy.

“I used to think lavender was a gimmick until I started using some that I got as a travel gift in [an] airport lounge,” reveals Brager. “It changed my life.”

“Many doctors who work for [sports teams] and elite military groups use it as well. And their patients love it,” she adds.

The Best Ways To Use Lavender

While lavender certainly deserves a permanent spot in one’s nighttime routine, there are a few different ways you can use it. So, how should you go about using lavender to derive maximum sleep benefits?

For people who want something long-lasting and mess-free, the Sleepy’s scented pillow inserts may be for you. Pillow inserts are thin, easy-to-pack sheets that slip right inside your pillowcase. In a SleepScore Labs validation study, participants spent 7% less time awake after initially falling asleep, up to 90 fewer minutes spent awake at night per month. They also experienced an almost 10% reduction in the number of awakenings during the night. 

“Beyond these results, participants also reported significant improvements in perceived sleep quality, frequency of sleep satisfaction, and feelings of being refreshed and well-rested in the morning. And the best part? All these improvements were achieved without resorting to invasive or pharmacological interventions, which can often be uncomfortable, expensive, or come with potential side effects,” says SleepScore Labs Senior Data Scientist Elie Gottlieb.

Lavender also offers a subtle calming quality to the Sleepy’s Comfort Cool pillow.

For those looking to bring lavender into their everyday routine, applying lavender beauty products topically, inhaling lavender through an aromatherapy machine, and ingesting it as an herbal tea are not only the three most effective approaches but are also relatively easy to incorporate into any routine. Here are a few ways you can infuse lavender into your nighttime routine:

• Try lavender-scented bath salts or body wash during an evening bath or shower. 

• Sip lavender herbal tea while enjoying a book. 

• Switch on a diffuser to enjoy a lavender scent during a wind-down meditation routine. 

• Dab two or three drops of lavender oil onto your temples or the soles of your feet before bed. 

If you’re feeling particularly inspired to go all-in on lavender, it is also safe to try a combination of all of them, though it’s always better to err on the side of caution when introducing something new into your beauty regimen, home or diet.

“Like everything else in life, things in excess are never good,” reminds Brager. “But there’s nothing like a good cocktail to make the most of everything.”

The only thing to really keep in mind, aside from the amount, is purity. Read ingredient lists and only purchase items that incorporate pure lavender oil without additives. Anything beyond pure lavender can either alter, suppress or completely cancel out its sleep-inducing effects.

Lavender can usually be paired with other natural sleep aids like chamomile, if sipped. It can also be blended with another essential oil like lemon for a delicate yet citrusy aroma in any standard diffuser (Brager’s personal favorite). Ultimately, individual preferences are different, and sleepers should experiment to find the option that works best for them.

Natural Sleep Aids Beyond Lavender

While lavender is certainly one of the most popular alternatives to prescription medications, there are a few other all-natural sleep aids with promising results. Here is a list of other ideas to consider, should you not find lavender appealing. As always, you should consult your health care provider before taking any new supplement to see if it’s right for you and make sure there are no possible unfavorable interactions with medications you’re already taking.

Melatonin:

• The sleep-regulating hormone produced by our brain’s pineal gland
• Natural sources of melatonin: pistachios, almonds, milk, goji berries, tart cherry juice 

Magnesium:

• A mineral in the body that is most commonly responsible for healthy brain and heart function 
• Natural sources of magnesium: pumpkin seeds, spinach, cashews, black beans, soy milk 

L-Theanine:  

• An amino acid most commonly found in tea leaves that may have a positive effect on regulating the nervous system
• Natural source of L-Theanine: tea with matcha being the best. If getting L-Theanine through green or black tea, you may want to enjoy your cup in the morning rather than at night due to the caffeine. 

Glycine:

• Another amino acid that plays an important role in regulating the nervous system 
• Natural sources of glycine: red meat, seeds, turkey, chicken, pork  

Valerian root:

• An herbal supplement native to Asia and Europe containing compounds that may increase the amount of calm-inducing gamma-aminobutyric acid (otherwise known as GABA: an inhibitory neurotransmitter that blocks impulses between the nerve cells and brain). 
• Natural source of valerian root: the root itself, which can be taken as a supplement or sipped as a tea 

Tryptophan:

• An essential amino acid that plays a significant role in producing serotonin, melatonin, niacin and nicotinamide in the human body 
• Natural sources of tryptophan: chicken breast, firm tofu, sockeye salmon, pork chops, turkey breast 

No matter what you choose to incorporate into a sleep routine, one thing’s for certain: Nothing is more effective than consistent night and morning routines. It’s also important to identify bedtime habits that may be negatively impacting your ability to nod off and engage in the restorative REM cycle of sleep.

But if you’re hoping to incorporate an all-natural remedy that may complement or even enhance what you’re already doing successfully (or likely lacking), stop and smell the lavender—a few simple whiffs may give you the best night’s sleep you’ve had in a while.