making sure that mattresses, pillows, and blankets are comfortable.using the bedroom only for sleep or sex.keeping the bedroom dark and quiet with dimmed lights, thick curtains, and blinds or by using earplugs and eye masks.avoiding screens, laptops, cell phones, and TVs at least an hour before bedtime.having a consistent bedtime routine, which means going to bed at the same time in the evening and rising at the same time in the morning, even on weekends.People can increase the likelihood of good sleep hygiene by: Good sleep hygiene may help boost a person’s chances of having consistent, uninterrupted sleep. The 2020 review also highlighted other plant extracts - valerian and chamomile - that research showed to be effective in improving the symptoms of insomnia.Īt its simplest, sleep hygiene describes a person’s routines and activities around bedtime. Look for supplements with around 80 mg of lavender oil for a safe and effective dosage.
Anyone already taking sleep medication or medication for high blood pressure should check with their doctor before taking lavender oil supplements. Lavender is usually safe for people to take as a dietary supplement, but it may sometimes interact with other medications. People with insomnia can use lavender oil as a pillow spray or in a patch, massage oil, or aromatherapy diffuser. People have used it for thousands of years as a natural remedy to improve sleep and induce feelings of calmness.Ī 2015 study found that lavender patches, when combined with good sleep hygiene, improved the sleep quality of college students, while a 2020 review of plant extracts for sleep disorders found that lavender improved the onset of sleep, sleep duration, and quality of sleep. Lavender oil is a type of essential oil derived from the lavender plant.
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