Lavender for Sleep: How Do Oils, Sprays, and Drinks Compare?

We’ve all been there—tossing and turning, watching the clock tick closer to morning while sleep eludes us. The sleep-deprivation thoughts start running through our heads: How has another hour gotten away? Do I just need to find the right position in the bed? Let me do the quick calculation of how many hours of sleep I can still get. 

In the quest for a good night's sleep, many have turned to the soothing power of lavender. 

This fragrant flower has a long history of being a natural remedy for sleep troubles, but with so many lavender-infused products available, how do you know which one will work best for you? Should you go for lavender oils, lavender sprays, or lavender drinks? 

Let’s dive into the benefits of lavender for sleep and compare these popular options.

The Science Behind Lavender for Sleep

Lavender isn’t just an herb Starbucks discovered for its lattes. And it’s more than your bathroom soap scent or that candy your grandmother (or great-grandmother now!) used to have at her house when you were a kid. 

Lavender has been a resource for centuries, not just for its lovely scent but also for its therapeutic properties. 

Research backs up its reputation as a sleep aid. A study published in The Journal of Alternative and Complementary Medicine found that, in a study of 10 volunteers, lavender oil administered through aromatherapy significantly improved sleep quality in individuals with insomnia. The calming effects of lavender are believed to be due to its interaction with the neurotransmitter GABA, which helps to relax the nervous system and promote a sense of calm. We’ve written about GABA extensively and refer to it in short as “the brakes of the brain”.

An edge lavender has over other herbs that have been positively associated with relaxation and sleep is the general pleasantness of it. The beautiful purple color. The delicate smell that now is so commonly associated with positive things like cleanliness and the spa. Combining those more figurative benefits with its proven effectiveness, lavender has become a go-to ingredient in all kinds of products promising to hep you fall asleep. 

But the question remains: what's the best way to harness its power—through oils, sprays, or drinks?

Oils, Sprays, or Drinks: What’s the Best Way to Use Lavender?

Lavender Oils for Sleep

Lavender oils are incredibly versatile. 

You can diffuse them in your bedroom, add a few drops to your bath, or even apply them directly to your skin. The pros? Lavender oil is potent and quick-acting, making it a great option for immediate relaxation. 

One study of college students found that 55 microliters of lavender essential oil on an “inhalation patch” attached to students overnight led to improved sleep quality as measured by a Fitbit and sleep diary. That doesn't mean pour your oil all over yourself - but perhaps enough oil nearby could be beneficial.

However, the downside is that the strong concentration might be too overpowering for some, and applying oils directly to the skin can sometimes cause irritation. 

Lavender Sprays for Sleep

Lavender sprays are another popular choice. They’re easy to use—just spritz your pillow, sheets, or even your room, and you're all set. 

The pros of sprays are their convenience and the fact that they create a pleasant environment conducive to sleep. However, sprays can sometimes be too subtle, and their effects might not last throughout the night, requiring reapplication.

There is little evidence or study on sprays in general though regarding how much to use for actual certainty on effectiveness.

Lavender Drinks for Sleep

Lavender-infused drinks are the new kid on the block. Unlike oils and sprays, which work externally, lavender drinks work from the inside out. 

The pros? When combined with other sleep-supporting ingredients, lavender drinks can create a powerful, long-lasting calming effect. The main downside is that not all lavender drinks are created equal. Lavender is a powerful, powerful flavor - we can speak to this through trial and error ourselves. 

A little bit too much lavender and something that’s supposed to be subtle and elegant can taste like absolute laundry soap. Most brands are familiar with lavender’s potency and will tamp it down, but it’s something to be wary of. It may take some trial and error to find one that works best for you.

Why Drinks Are the Best, But Don’t Ditch the Aromatherapy

When it comes to choosing between oils, sprays, and drinks, we’re giving the crown to drinks. Why? 

Lavender drinks not only provide the calming effects of the flower but also often include other beneficial ingredients that enhance sleep, making them a more holistic approach to tackling sleepless nights. 

However, combining your lavender drink with aromatherapy—using oils or sprays—can create a multi-sensory experience that’s hard to beat.

Sweet dreams!