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Inhale the sweet smell of sleep.
Americans spend upwards of $40 billion each year trying to get a better night’s sleep — and plenty of what they buy doesn’t work. Some remedies cost hundreds, even thousands of dollars, but research shows that people suffering from a little insomnia might benefit from something far less pricey, and far easier to try.
Numerous studies reveal that inhaling the scent of lavender before bed can help you fall asleep and sleep better. (This $8 lavender oil is one of the best-priced, best-reviewed options on Amazon with more than 28,000 reviews.)
What does the science say about lavender and sleep? “It can help with sleep,” says Dr. Namni Goel, a research associate professor of psychology in the Division of Sleep and Chronobiology in the Perelman School of Medicine at the University of Pennsylvania, who has studied the topic.
Indeed, a 2015 study published in the Journal of Alternative and Complementary Medicine, as well as a 2016 study, found that lavender improved the quality of sleep and how rested people felt when they woke up. And an analysis of multiple studies on sleep and lavender published in 2012 in the European Journal of Integrative Medicine found that “lavender oil may be of small to moderate benefit” for those with sleep issues. And a 2005 study at Wesleyan University revealed that sniffing lavender improved sleep quality.
What’s the best way to try lavender before bed? Goel says that putting a few drops of lavender on your pillow or taking a sniff of the substance or using a diffuser are easy options. Amazon AMZN, -0.23% offers a ton of options along these lines, a couple of which are below; you can also often find these products at your local drugstore and grocers like Whole Foods.
- This roughly $8 lavender oil is an “Amazon’s Choice” product with 28,000 reviews and 4.3 stars
- As an alternative, this lavender oil retails for around $9, with 4.3 stars and more than 1,300 reviews
Just check with a doctor that lavender is a good option for you.
What risks and other things should you consider? Dr. Karen Pilkington, the associate head of the School of Health Sciences and Social Work at the University of Portsmouth in the U.K., says that the quality and makeup of lavender oil can vary, so you don’t always know what you’re getting. And she also points out the use of lavender long-term has not been studied, and that not all studies show that it’s effective.
Bottom line: Lavender may help some people sleep better, but ask your doctor before you try it.
