The Effectiveness of Lavender and Roman Chamomile Essential Oils for Sleep Improvement

Sleep disturbances and insomnia are prevalent issues affecting millions worldwide, prompting a growing interest in complementary and alternative therapies for sleep enhancement. Among these, aromatherapy using essential oils—particularly lavender (Lavandula angustifolia) and Roman chamomile (Chamaemelum nobile)—has gained significant popularity due to their traditional use and emerging scientific evidence supporting their calming and sedative properties.

Lavender essential oil is one of the most extensively studied natural remedies for sleep problems. Its purported benefits include reducing anxiety, lowering heart rate and blood pressure, and promoting a state of relaxation conducive to sleep. Systematic reviews and meta-analyses of randomized controlled trials have consistently demonstrated that inhalation of lavender essential oil can significantly improve subjective sleep quality in adults, with effect sizes considered clinically meaningful (Qi et al., 2025; Lee et al., 2021). Lavender’s sedative effects are believed to be mediated by its influence on the central nervous system, including modulation of neurotransmitters such as serotonin and reduction of stress-related biomarkers like cortisol (Kim et al., 2021; Lewith et al., 2005). Clinical studies have shown that both direct and indirect inhalation methods (e.g., diffusers, inhalation patches) are effective, with single-oil interventions generally outperforming blended formulations (Lee et al., 2021).

Roman chamomile essential oil, while less extensively researched than lavender, is also recognized for its mild sedative and anxiolytic effects. Traditionally used to calm nerves and alleviate insomnia, Roman chamomile contains bioactive esters that interact with the brain’s benzodiazepine receptors, potentially reducing nighttime awakenings and improving sleep continuity (Singh et al., 2011; Bluestem Botanicals, 2025). Recent randomized controlled trials have reported that inhalation of Roman chamomile essential oil can significantly reduce anxiety and stress, which are common contributors to sleep disturbances, and may indirectly enhance sleep quality (Ebrahimi et al., 2021; Sleep Foundation, 2025).

Despite promising findings, the quality of evidence varies, with some studies noting risks of bias and methodological limitations. Nevertheless, both lavender and Roman chamomile essential oils are widely regarded as safe and accessible options for individuals seeking non-pharmacological approaches to improving sleep. Their effectiveness appears most pronounced in cases of mild insomnia and stress-related sleep disturbances, with lavender generally demonstrating a stronger evidence base and more consistent clinical outcomes (Lee et al., 2021; Qi et al., 2025).

Table of Contents

• Mechanisms of Action and Biological Effects of Lavender and Roman Chamomile on Sleep

• Neurotransmitter Modulation and Synaptic Effects

• Modulation of the Stress Axis and Cortisol Reduction

• Influence on Sleep Architecture and EEG Patterns

• Anti-Inflammatory and Antioxidant Pathways

• Comparative Efficacy and Synergistic Effects

• Summary Table: Key Mechanistic and Biological Effects

• Clinical Evidence for the Effectiveness of Lavender and Roman Chamomile in Improving Sleep Quality

• Evidence from Randomized Controlled Trials (RCTs) on Lavender

• Evidence from Randomized Controlled Trials (RCTs) on Roman Chamomile

• Systematic Reviews and Meta-Analyses: Comparative Effectiveness

• Population-Specific Outcomes: Older Adults, Postpartum Women, and Clinical Populations

• Safety, Duration of Effect, and Practical Considerations

• Comparative Effectiveness and Practical Considerations for Use in Sleep Support

• Head-to-Head Comparison: Sleep Outcomes in Recent Clinical Trials

• Route of Administration: Inhalation, Oral, and Topical Use

• Population-Specific Considerations: Age, Gender, and Comorbidities

• Safety, Tolerability, and Drug Interaction Considerations

• User Preferences, Accessibility, and Integration into Sleep Routines

Mechanisms of Action and Biological Effects of Lavender and Roman Chamomile on Sleep

Neurotransmitter Modulation and Synaptic Effects

Lavender (Lavandula angustifolia) and Roman chamomile (Chamaemelum nobile) exert their sleep-promoting effects largely through modulation of key neurotransmitter systems implicated in sleep regulation and arousal. Both essential oils contain volatile compounds—primarily linalool and linalyl acetate in lavender, and apigenin and bisabolol in Roman chamomile—that readily cross the blood-brain barrier due to their low molecular weight and lipophilicity (Agatonovic-Kustrin et al., 2020).

Lavender’s principal constituents, linalool and linalyl acetate, have demonstrated the ability to modulate the gamma-aminobutyric acid (GABA) system, which is the primary inhibitory neurotransmitter pathway in the central nervous system. Experimental studies show that lavender oil and its components enhance GABAergic neurotransmission by interacting with GABA_A receptors, resulting in increased inhibitory tone and central nervous system depression (Lopez et al., 2017). This mechanism is analogous to that of benzodiazepines, which are widely used hypnotics, but lavender appears to act without the same risk profile for dependence or withdrawal.

Additionally, lavender oil has been shown to inhibit voltage-dependent calcium channels, reducing neuronal excitability and neurotransmitter release (Schuwald et al., 2013). Linalool also exerts inhibitory effects on acetylcholine release and modulates ion channel function at the neuromuscular junction, which may contribute to its sedative and muscle-relaxant properties (Re et al., 2000).

Roman chamomile’s sleep-promoting activity is attributed to apigenin, a flavonoid that binds to benzodiazepine receptors on GABA_A receptors, exerting mild sedative and anxiolytic effects (Mann & Staba, 1986). Bisabolol, another major component, may also contribute to central nervous system depression via modulation of GABAergic transmission.

(Lopez et al., 2017; Mann & Staba, 1986)

Modulation of the Stress Axis and Cortisol Reduction

A critical biological effect of both lavender and Roman chamomile is the modulation of the hypothalamic-pituitary-adrenal (HPA) axis, which governs the body’s stress response and impacts sleep quality. Elevated cortisol, the primary stress hormone, is associated with insomnia and sleep fragmentation.

Clinical and experimental studies have shown that inhalation of lavender essential oil leads to significant reductions in salivary and urinary cortisol levels, correlating with improved sleep onset and maintenance (Field et al., 2008). For example, in a study involving patients with insomnia, lavender oil aromatherapy reduced 24-hour urinary free cortisol, indicating a dampening of the stress response (Wang et al., 2022). Roman chamomile has also demonstrated the ability to lower cortisol and norepinephrine levels, contributing to its relaxing and sleep-promoting effects (Field et al., 2008).

Influence on Sleep Architecture and EEG Patterns

Lavender and Roman chamomile not only affect subjective sleep quality but also induce measurable changes in sleep architecture and brain electrical activity. Lavender oil inhalation has been shown to increase total sleep time, prolong deep (slow-wave) sleep, and shorten sleep latency, as demonstrated in both clinical and animal studies (Manor et al., 2021). In a randomized controlled trial involving postoperative patients, lavender aromatherapy increased total and deep sleep duration significantly on the fourth night, suggesting a cumulative effect (Manor et al., 2021).

Electroencephalogram (EEG) studies reveal that lavender increases alpha power, particularly during pre-sleep relaxation, which is associated with reduced arousal and improved sleep induction (Wheatley, 2005). Roman chamomile’s effects on EEG are less well-characterized, but its sedative action is thought to promote non-REM sleep by enhancing GABAergic activity.

Anti-Inflammatory and Antioxidant Pathways

Emerging evidence suggests that both lavender and Roman chamomile may improve sleep by reducing neuroinflammation and oxidative stress, which are increasingly recognized as contributors to sleep disturbances, especially in neurodegenerative and stress-related conditions.

Lavender oil inhibits the lipopolysaccharide-induced inflammatory response in human monocyte cells, potentially via upregulation of heat shock proteins (HSP70) and antioxidant pathways (Koulivand et al., 2013). Animal models of cerebral ischemia have demonstrated that lavender oil reduces infarct size, neuronal damage, and reactive oxygen species generation, indicating neuroprotective effects that may support restorative sleep (Kim et al., 2009).

Roman chamomile’s bisabolol and flavonoids possess anti-inflammatory and antioxidant properties, which may indirectly benefit sleep by reducing central and peripheral inflammation (Mann & Staba, 1986). These actions could be particularly relevant in populations with comorbid pain or neuroinflammation-related sleep disruption.

Comparative Efficacy and Synergistic Effects

Direct head-to-head comparisons of lavender and Roman chamomile on sleep outcomes are limited, but available data suggest that lavender may exert more pronounced effects on sleep initiation, maintenance, and architecture, likely due to its robust GABAergic and stress-modulating actions (Luo & Jiang, 2022). Roman chamomile, while milder, is particularly valued for its anxiolytic and muscle-relaxant effects, which can facilitate sleep in individuals with anxiety or somatic tension (Sleep Foundation, 2025).

Synergistic effects have been observed when these oils are combined or used alongside other essential oils such as bergamot or neroli. For instance, a blend of lavender, Roman chamomile, and neroli significantly improved sleep quality and reduced anxiety in intensive care unit patients (Sleep Foundation, 2025). The combination likely leverages the distinct but complementary mechanisms of each oil—lavender’s GABAergic and cortisol-lowering effects, chamomile’s benzodiazepine-receptor binding, and neroli’s serotonergic modulation.

(Sleep Foundation, 2025; Luo & Jiang, 2022)

Summary Table: Key Mechanistic and Biological Effects

This evidence strongly supports the use of lavender, and to a lesser extent Roman chamomile, as effective, biologically active agents for improving sleep quality through multiple, well-characterized neurobiological mechanisms (Lopez et al., 2017; Field et al., 2008; Manor et al., 2021).

Clinical Evidence for the Effectiveness of Lavender and Roman Chamomile in Improving Sleep Quality

Evidence from Randomized Controlled Trials (RCTs) on Lavender

Multiple high-quality randomized controlled trials (RCTs) have established lavender (Lavandula angustifolia) essential oil as one of the most effective aromatherapy agents for sleep improvement. In a single-blind RCT involving 100 retired older adults, participants inhaled two drops of lavender essential oil at bedtime for seven nights. The intervention group demonstrated a statistically significant improvement in Pittsburgh Sleep Quality Index (PSQI) scores compared to placebo, with no baseline differences between groups (Izadi-Avanji et al., 2019). This robust finding is echoed in a 2022 systematic review of 20 RCTs, where 14 studies reported positive effects of lavender on sleep quality in adults without diagnosed insomnia (PubMed, 2022). Notably, both subjective (self-reported sleep quality) and objective (actigraphy, polysomnography) measures were used, and improvements were seen in sleep onset latency, total sleep time, and sleep efficiency.

A meta-analysis of 34 studies (including 10 using single lavender oil inhalation) found that lavender inhalation had the greatest effect size among all aroma oils tested for sleep problems, with a pooled effect size of 0.65 (95% CI: not specified), indicating a moderate to large effect (Kim et al., 2019). The effect was more pronounced in individuals with insomnia or significant sleep complaints, but benefits were also observed in healthy populations.

These findings are persuasive: lavender aromatherapy, especially via inhalation, consistently improves sleep quality across diverse populations, with the strongest evidence in older adults and those with sleep difficulties (PMC7939222; Izadi-Avanji et al., 2019).

Evidence from Randomized Controlled Trials (RCTs) on Roman Chamomile

While lavender dominates the aromatherapy sleep literature, Roman chamomile (Chamaemelum nobile) has also been investigated in RCTs, albeit less extensively. In a controlled trial with older adults, inhalation of Roman chamomile essential oil applied to pillows resulted in a statistically significant increase in total sleep time compared to control (Sleep Foundation, 2025). Another RCT in cancer patients found that massage with a carrier oil blended with Roman chamomile led to reduced self-reported anxiety and improved sleep quality (Sleep Foundation, 2025).

A 2021 RCT compared inhalation of 1.5% lavender and chamomile essential oils (3 drops nightly for 30 nights) to placebo in older adults. Both the lavender and chamomile groups showed statistically significant improvements in depression, anxiety, and stress, as well as sleep quality, immediately and one month after the intervention (p < 0.01) (Ebrahimi et al., 2021). This trial is especially persuasive because it demonstrates that chamomile’s sleep benefits are not limited to short-term use, but persist for at least a month post-intervention.

Although the body of evidence is smaller than for lavender, these RCTs provide compelling support for Roman chamomile as a mild but effective sleep aid, particularly in populations with comorbid anxiety or stress (Sleep Foundation, 2025; Frontiers, 2022).

Systematic Reviews and Meta-Analyses: Comparative Effectiveness

Systematic reviews and meta-analyses provide the highest level of clinical evidence, synthesizing data from multiple RCTs to assess overall efficacy and identify trends. In a 2019 meta-analysis of 34 studies, lavender was the most frequently studied oil and showed the greatest effect size for sleep improvement. The analysis found that single-oil inhalation (as opposed to blends) was more effective, and that the benefits increased with the number of therapy sessions (Kim et al., 2019). Importantly, secondary outcomes such as stress, depression, and anxiety were also significantly improved, supporting the hypothesis that sleep benefits are partially mediated by anxiolytic effects.

A separate systematic review protocol registered in 2021 aims to further evaluate the efficacy of aromatherapy for sleep disorders, focusing exclusively on RCTs and using standardized outcome measures like the PSQI (Song et al., 2021). Preliminary findings suggest that aromatherapy is effective as an adjunctive treatment for sleep disorders, with inhalation being the most effective route. The review also notes that the intervention period of less than four weeks appears to yield the most pronounced effects, though this finding is based on a limited number of studies.

These comprehensive analyses reinforce the persuasive argument that lavender, and to a lesser extent Roman chamomile, are effective agents for improving sleep quality, especially when used via inhalation and over short intervention periods (PMC7939222; PMC8084014).

Population-Specific Outcomes: Older Adults, Postpartum Women, and Clinical Populations

The effectiveness of lavender and Roman chamomile is not uniform across all populations; certain groups appear to benefit more substantially. In older adults, who frequently experience sleep disturbances, lavender inhalation has repeatedly shown significant improvements in both subjective and objective sleep quality (Izadi-Avanji et al., 2019). In postpartum women, a randomized controlled trial found that lavender essential oil significantly improved sleep quality, suggesting a role in populations with hormonally mediated sleep disruptions (A Place of Hope, 2020).

In clinical populations such as patients with major depressive disorder, lavender aromatherapy improved sleep quality and mood, indicating dual benefits for sleep and comorbid psychological symptoms (A Place of Hope, 2020). Similarly, in cancer patients, Roman chamomile oil massage reduced anxiety and improved sleep, underscoring its utility in populations with high psychological and physical distress (Sleep Foundation, 2025).

The persuasive implication is that these essential oils are especially beneficial for individuals whose sleep disturbances are linked to stress, anxiety, hormonal changes, or chronic illness (A Place of Hope, 2020; Sleep Foundation, 2025).

Safety, Duration of Effect, and Practical Considerations

While efficacy is paramount, safety and practical application are crucial for clinical and home use. The reviewed RCTs and meta-analyses report minimal adverse effects associated with lavender and Roman chamomile aromatherapy, with no serious events documented (Kim et al., 2019). Short-term use (less than four weeks) appears most effective, and benefits may persist for several weeks post-intervention, as shown in the Ebrahimi et al. study (Frontiers, 2022). However, long-term safety data are limited, and aromatherapy should not be considered a replacement for established medical treatments in chronic or severe insomnia (Sleep Foundation, 2025).

Practical application methods vary, but direct inhalation (diffusers, drops on pillows) is consistently more effective than indirect methods or topical application, except in cases where massage is used for additional anxiolytic benefit (Kim et al., 2019). Dosage and concentration are not standardized across studies, but most effective protocols use 1–3 drops of essential oil for 7–30 nights.

This evidence-based, pragmatic perspective strongly supports the use of lavender and Roman chamomile as safe, effective, and accessible adjuncts for sleep improvement in a variety of populations, particularly when used in short-term, inhalation-based protocols (PMC7939222; Sleep Foundation, 2025).

Comparative Effectiveness and Practical Considerations for Use in Sleep Support

Head-to-Head Comparison: Sleep Outcomes in Recent Clinical Trials

Direct comparative studies of lavender and Roman chamomile for sleep support remain limited; however, a review of recent randomized controlled trials (RCTs) and systematic reviews provides insight into their relative effectiveness when used for improving sleep quality in adults.

A 2024 systematic review and meta-analysis synthesized data from 11 RCTs (n=628) on lavender essential oil, reporting a statistically significant improvement in sleep quality (standardized mean difference = -0.56, 95% CI [-0.96, -0.17], P = .005) compared to control groups (Qi et al., 2024). This effect size is considered moderate and clinically meaningful, particularly for individuals with mild to moderate sleep disturbances. In contrast, while Roman chamomile has demonstrated positive effects on sleep parameters in several RCTs—such as increased total sleep time in older adults and improved sleep quality in postpartum women—the magnitude and consistency of these effects appear less robust and more variable than those observed with lavender (Sleep Foundation, 2025; Chang et al., 2015).

Notably, a 2019 meta-analysis focusing on herbal interventions for insomnia found that lavender consistently outperformed chamomile in terms of effect size and reliability of sleep improvement (Hieu et al., 2019). While both herbs were beneficial, lavender’s impact was more pronounced in populations with mild insomnia and stress-related sleep disturbances.

EO = Essential Oil; PSQI = Pittsburgh Sleep Quality Index; SMD = Standardized Mean Difference

These findings strongly support the use of lavender as the more effective single-agent botanical for sleep support in the general adult population, though Roman chamomile remains a valuable adjunct, especially for those with comorbid anxiety or digestive complaints that may disrupt sleep (Sleep Foundation, 2025).

Route of Administration: Inhalation, Oral, and Topical Use

The method of administration significantly influences the effectiveness and practicality of both lavender and Roman chamomile for sleep support. Lavender essential oil is most commonly used via inhalation (aromatherapy), which has been shown to rapidly induce calming effects, reduce heart rate, and improve subjective sleep quality (Sleep Foundation, 2025). A 2025 RCT in postoperative patients found that inhaled lavender oil improved sleep quality, with effects most pronounced after several consecutive nights, suggesting cumulative benefits (Frontiers in Pharmacology, 2025).

Roman chamomile is traditionally consumed as a tea, with oral administration providing both sleep and anxiolytic benefits. The bioactive compound apigenin binds to benzodiazepine receptors, promoting sleep onset and reducing nocturnal awakenings (Bluestem Botanicals, 2025). Chamomile essential oil can also be used for aromatherapy or diluted for topical application, but clinical data for these routes are less robust compared to oral use.

Lavender’s versatility across inhalation and topical routes gives it a practical advantage for individuals seeking non-oral interventions or those who prefer not to consume herbal teas before bed (Purodem, 2025).

Population-Specific Considerations: Age, Gender, and Comorbidities

The comparative effectiveness of lavender and Roman chamomile may vary based on demographic and clinical characteristics:

• Older Adults: Both herbs have demonstrated benefits in older populations, but lavender’s inhalation route may be preferable for those with swallowing difficulties or polypharmacy concerns. Chamomile tea has been shown to increase total sleep time in institutionalized elderly (Sleep Foundation, 2025).

• Women (Postpartum and Menopausal): Chamomile tea has been specifically studied in postpartum women, improving sleep quality and reducing depressive symptoms (Chang et al., 2015). Both lavender and chamomile teas have been shown to reduce anxiety and depression in postmenopausal women (Bazrafshan et al., 2022).

• Clinical Populations: Lavender aromatherapy has been effective in improving sleep for patients in intensive care, cardiac rehabilitation, and postoperative settings (Medical News Today, 2025; Frontiers in Pharmacology, 2025). Chamomile’s anxiolytic and digestive benefits may be more relevant for individuals whose sleep disturbances are secondary to anxiety or gastrointestinal discomfort.

These distinctions underscore the importance of tailoring botanical sleep interventions to individual needs, preferences, and clinical contexts.

Safety, Tolerability, and Drug Interaction Considerations

While both lavender and Roman chamomile are generally recognized as safe when used appropriately, there are important practical considerations for their use:

• Lavender: Topical and inhaled lavender are well-tolerated in adults and children over six months (Rocky Mountain Oils, 2025). Rare reports of hormone-related effects (e.g., premature breast development in prepubescent boys) have been associated with topical use, likely due to endocrine-disrupting properties (Bluestem Botanicals, 2025). Lavender may potentiate the sedative effects of CNS depressants and should be used with caution in individuals taking sleep medications or with underlying neurological conditions.

• Roman Chamomile: Allergic reactions (especially in those with ragweed allergy) are possible. Chamomile tea is considered safe for most adults and children, but essential oil should be diluted for topical use and avoided in pregnancy due to limited safety data (Purodem, 2025). Both herbs should be used with caution in individuals on anticoagulants or with bleeding disorders.

Adhering to recommended dilution ratios, patch testing for topical use, and consulting healthcare providers before starting new regimens are essential for maximizing safety (Purodem, 2025).

User Preferences, Accessibility, and Integration into Sleep Routines

The choice between lavender and Roman chamomile often hinges on user preference, cultural familiarity, and ease of integration into existing routines:

• Sensory Preferences: Lavender’s floral aroma is widely regarded as calming, but some individuals may find it overpowering or stimulating if overused. Chamomile’s mild, apple-like scent and flavor are generally well-tolerated, especially in tea form (Purodem, 2025).

• Product Availability: Both herbs are widely available as teas, essential oils, and in blended sleep products. Lavender is more commonly found in sleep sachets, pillow sprays, and diffusers, while chamomile is a staple in herbal teas (Bluestem Botanicals, 2025).

• Routine Integration: Lavender oil can be easily incorporated into bedtime routines via diffusers, topical massage (with carrier oil), or pillow sprays. Chamomile tea is a traditional pre-sleep beverage, often associated with ritual and relaxation.

Ultimately, the most effective sleep support strategy may involve personal experimentation, combining both herbs, or rotating between them based on individual response and preference (Sleep Foundation, 2025). For those seeking non-pharmacological, evidence-based sleep aids, lavender and Roman chamomile offer safe, accessible, and user-friendly options, with lavender holding a slight edge in terms of clinical effectiveness for sleep quality enhancement.

Conclusion

In summary, current research demonstrates that both lavender (Lavandula angustifolia) and Roman chamomile (Chamaemelum nobile) are effective, safe, and accessible botanical agents for improving sleep quality, with lavender showing more robust and consistent benefits across diverse populations. Lavender’s sleep-promoting effects are primarily attributed to its modulation of the GABAergic system, reduction of cortisol and stress, and enhancement of sleep architecture, including increased total and deep sleep time and reduced sleep latency. Multiple randomized controlled trials and meta-analyses consistently report moderate to large improvements in sleep quality with lavender, particularly when administered via inhalation over short-term periods (Kim et al., 2019; Qi et al., 2024). Roman chamomile, while less extensively studied, provides mild but meaningful improvements in sleep, especially for individuals with comorbid anxiety or stress, and is most commonly used as a tea or in aromatherapy blends (Ebrahimi et al., 2021; Chang et al., 2015).

The most important findings highlight lavender’s superiority in improving sleep onset, maintenance, and overall sleep quality, with Roman chamomile serving as a valuable adjunct, particularly for those seeking gentle anxiolytic or digestive support. Both herbs are well-tolerated, with minimal adverse effects reported when used appropriately, and their effectiveness is enhanced when tailored to individual preferences, clinical needs, and preferred routes of administration. Given their favorable safety profiles and accessibility, lavender and Roman chamomile represent practical, evidence-based options for non-pharmacological sleep support. Future research should focus on direct head-to-head comparisons, long-term safety, and optimal dosing strategies, as well as exploring synergistic effects when these botanicals are combined or integrated into comprehensive sleep hygiene protocols (Luo & Jiang, 2022; Manor et al., 2021).

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