The Science of Lavender: Why This Ancient Herb Still Works for Stress Today
Lavender has been loved for centuries—burned in Roman bathhouses, tucked into pillows in Medieval Europe, and distilled into essential oils for modern wellness routines. But does it actually work? And if so, how?
The short answer: yes. Science is now catching up with what herbalists and healers have known for thousands of years. Lavender’s ability to calm the nervous system, reduce stress, and support sleep is not just folklore—it’s backed by clinical research.
Photo by Nathan Rist https://www.ristphoto.com/
Lavender and the Nervous System
When we experience stress, our bodies activate the sympathetic nervous system—better known as the “fight-or-flight” response. Heart rate and cortisol rise, muscles tense, and the mind speeds up. Lavender helps counter this by activating the parasympathetic nervous system—the “rest-and-digest” side that promotes relaxation.
Inhalation of lavender essential oil has been shown to influence the limbic system, the brain’s emotional center, reducing cortisol levels and slowing heart rate (Conrad & Adams, 2012).
Linalool, one of lavender’s key compounds, binds to receptors in the brain that regulate anxiety, producing mild sedative effects (Harada et al., 2018).
This means that simply inhaling lavender—through a diffuser, a sachet on your nightstand, or even walking through a lavender field—can directly shift the body into a calmer state.
Lavender and Sleep
Insomnia and restless nights are often tied to stress and anxiety. Lavender offers a natural solution:
A randomized controlled trial showed that participants who inhaled lavender oil before bed experienced improved sleep quality and increased deep slow-wave sleep (Goel et al., 2005).
A meta-analysis confirmed that lavender aromatherapy significantly improves sleep quality, particularly in people with anxiety or chronic illness (Lillehei & Halcón, 2014).
Lavender doesn’t “knock you out” like some pharmaceuticals—it gently prepares your body and mind to let go. It works by reducing anxiety, lowering heart rate, and calming the nervous system, which naturally allows sleep to come more easily.
Photo by Nathan Rist https://www.ristphoto.com/
Practical Ways to Use Lavender for Stress Relief
Diffuser or Roll-On: Inhale lavender essential oil before bed or during stressful moments.
Lavender Tea: Drinking a warm lavender infusion may help ease digestion and relax the nervous system. Our Sweet Dreams Tea is a beautiful herbal tea formulated for relaxing the nervous system and calming anxiety!
Lavender Sachet or Hydrosol: Keep one near your pillow to create a sensory sleep cue.
Mindful Lavender Ritual: Pair lavender with deep breathing, journaling, or prayer to anchor it in a calming routine.
Why Lavender Endures
There’s a reason lavender is everywhere—candles, lotions, teas, diffusers, bath salts. Unlike many wellness trends, lavender has deep roots in human history and modern science to back it up. It’s not just about a pleasant scent; it’s about a real, measurable effect on stress and sleep.
As a farmer, illustrator, and author things can get pretty stressful and chaotic. Especially during Farmer’s Market Season, I always have a lavender roller in my pocket to help me calm down before talking to big crowds. During the summer when my feet are most tired, I find myself craving a magnesium lavender foot soak at the end of the day. Without fail, I get my best sleep after doing some sort of lavender ritual before bed, especially the foot soaks!
In a world that constantly asks us to do more, lavender invites us to do less—to pause, breathe, and rest. That’s why this ancient herb still matters today, and why we continue to grow it with love.
For more tips and ideas about using lavender in your life, follow us on Instagram or Facebook at Mesa Verde Lavender.
With gratitude and lavender,
Katie Terrell Ramos
