Lavender has captured human imagination for millennia, gracing gardens, homes, and herbalists with its delicate purple blooms and soothing fragrance. 

I’m exploring common lavender varieties now for two important reasons. 1) It is Aromatherapy Week, and 2) I encourage all of my clients to include aromatherapy in their personal wellbeing toolkit.

Although most of us recognise lavender’s general calming reputation, fewer people understand that not all lavenders are the same. Different species and cultivars—that is, cultivated varieties—of lavender carry unique aromatic profiles, growing requirements, and health-promoting benefits. 

In this post, we’ll explore three popular types of lavender, examine how their chemical compositions influence well-being, and learn practical ways to incorporate each variety into daily life for better sleep, stress relief, and overall health.

Image from Blue Mountains Lavender Farm

1. English Lavender (Lavandula angustifolia)

1.1 Origins and Cultivars

English lavender (Lavandula angustifolia) is the quintessential garden lavender. Native to the mountainous regions of southwestern Europe, this species thrives in well-drained, slightly alkaline soils and cooler summer temperatures. Among its many cultivars, a few stand out:

• ‘Munstead’: Compact (20–35 cm tall), deep violet-blue flowers, very hardy, and strong sweet aroma.
  
  
• ‘Hidcote’: Slightly larger (30–45 cm tall), intense purple blooms, renowned for vivid color in cut arrangements.
  
  
• ‘Melissa’: Pale lavender flowers, more upright habit, excellent for oils.
  
  

Each cultivar of L. angustifolia produces essential oil rich in linalool and linalyl acetate—two compounds responsible for lavender’s signature soothing scent. Typically, linalool content ranges from 25 % to 45 % of total volatile oils, and linalyl acetate can account for 40 % or more. These proportions vary by cultivar and growing conditions, and they correlate directly with how “soft” or “camphor-like” the final oil smells.

1.2 Health and Well-being Benefits

English lavender’s essential oil is considered “true lavender” or “lavender oil, genuine.” It consistently rates highest for therapeutic uses:

• Anxiolytic and Mild Sedative Effects: Studies show inhaling L. angustifolia oil reduces sympathetic nervous system activity, lowering cortisol levels and promoting relaxation. In one randomised controlled trial, participants who inhaled English lavender oil before bedtime reported improved sleep quality, reduced time to fall asleep, and fewer nocturnal awakenings compared to placebo (Hwang et al., 2015).
  
  
• Analgesic and Anti-inflammatory Properties: Linalool and linalyl acetate exhibit anti-inflammatory actions. Applied topically in a mild carrier oil, English lavender may relieve minor aches and pains, tension headaches, and sore muscles.
  
  
• Mood Enhancement: Research indicates that lavender aroma can elevate mood and reduce anxiety-related biomarkers. A 2013 meta-analysis found that inhalation of L. angustifolia improved various mood parameters in both healthy individuals and clinical populations (Koulivand et al., 2013).

1.3 Best Uses and Tips

• Diffusion Before Bed: Add 3–4 drops of English lavender oil to a diffuser 30–60 minutes before bedtime. The gentle inhalation can train the brain to associate the scent with relaxation.
  
  
• DIY Pillow Spray: Dissolve 10–15 drops in 100 ml of distilled water (and a teaspoon of vodka or witch hazel as a preservative), pour into a spray bottle, and lightly mist pillows and linens. Or you may buy a ready-made hydrosol spray.
  
  
• Topical Relaxation Blend: Combine 5 drops L. angustifolia + 2 drops a soothing carrier (e.g., jojoba oil) for a wrist or neck rub when stress levels rise.
  
  

Tea and Culinary Uses: Specific cultivars like ‘Melissa’ (sometimes labeled “culinary lavender”) are safe for tea. Steep 1 tsp dried Lavender angustifolia flowers in hot water for 5 minutes; strain and sip for mild relaxation. Lavender and chamomile are a favourite blend of mine.

2. Lavandin (Lavandula × intermedia)

2.1 Hybrid Heritage and Popular Cultivars

Lavandin is a sterile hybrid between English lavender (L. angustifolia) and spike lavender (L. latifolia). First developed in France in the 19th century, Lavandin cultivars were bred to maximise oil yield, height, and resilience.

• ‘Grosso’: Tall (60–90 cm), vigourous growth, large silver-gray foliage, long-lasting deep violet-blue flower spikes. One of the world’s most planted lavandins, favoured for high oil yields.
  
  
• ‘Provence’ (also known as ‘Maillette’ or ‘Dutch’): Earlier flowering, slightly lighter purple, more compact than ‘Grosso’, popular in large-scale fields.
  
  
• ‘Super’ (or ‘Super Blue’): Noted for intense blue-purple colour, upright habit, and good disease resistance.
  
  

Because Lavandin thrives in warmer climates and poor soils, producers favour it for commercial distillation. Its oil yield can be two to three times that of L. angustifolia, though the chemical profile differs.

2.2 Chemical Profile and Therapeutic Implications

Lavandin essential oil contains linalool (20 %–30 %), linalyl acetate (10 %–20 %), plus significantly higher 1,8-cineole (eucalyptol) and camphor (up to 10 % or more). These additional compounds give Lavandin a sharper, more camphoraceous note. The implications:

• Decongestant and Respiratory Support: Elevated cineole confers mild expectorant properties. Inhalation via steam (e.g., a bowl of hot water plus Lavandin oil) can help clear nasal passages.
  
  
• Muscle Relief and Circulation: Camphor acts as a counterirritant, providing warming or cooling sensations, which may ease sore muscles, improve local blood flow, and reduce stiffness if applied topically (always diluted to at least 2 %).
  
  

Calming Yet Stimulating: Although Lavandin still promotes relaxation, its camphor note may be mildly stimulating. For individuals who find true lavender too sedating, Lavandin can strike a balance between calm and alertness.

2.3 Ideal Applications

• Steam Inhalation for Congestion: To ease minor colds, add 2–3 drops of Lavandin oil to a bowl of steaming water, lean over with a towel tented over your head, and breathe deeply for up to 10 minutes.
  
  
• Post-exercise Muscle Blend: Massage blend containing 3 drops Lavandin + 2 drops Peppermint + 10 ml sweet almond oil into sore calf or shoulder muscles. Adjust camphor tolerance accordingly.
  
  
• Aromatherapy in Active Spaces: Diffuse Lavandin in a home office or workout area to promote focus with a hint of relaxation; its slightly energising notes help maintain alertness.
  

3. French Lavender (Lavandula dentata)

3.1 Distinctive Features

Often called French lavender, Lavandula dentata sports toothed, gray-green leaves and distinctive “ruffled” flower heads topped with decorative bracts. Native to the Mediterranean coast and Canary Islands, it is more tolerant of humidity than English lavender. Common cultivars include:

• ‘Royal Purple’: Large deep purple flowers, pronounced toothed bracts, and stands 50–60 cm tall.
  
  
• ‘French White’: Pale cream-white flowers with similar morphology, valued for contrast in arrangements.
  
  

3.2 Chemical Constituents and Uses

French lavender oil contains moderate linalool and linalyl acetate but higher amounts of camphor, borneol, and limonene. The result: a bolder fragrance—sweet yet herbaceous—with herbal notes that differ from the softer English lavender aroma. Therapeutic implications include:

• Antiseptic and Astringent: Borneol content gives some antiseptic properties; L. dentata can help cleanse minor cuts if used carefully in a diluted blend (minimum 1 % total essential oil in carrier).
  
  
• Mild Uplifting Effect: Limonene can provide a gentle mood boost, making French lavender suitable for midday stress relief or creative tasks.
  
  
• Potential Pest Repellent: French lavender’s robust aromatic compounds—particularly camphor—may deter certain insects when planted in garden beds or used in sachets.
  
  

3.3 Practical Recommendations

• Decorative Sachets for Drawers/Closets: Dry fresh French lavender flower heads, place them in small muslin bags, and tuck them among linens to freshen and repel moths.
  
  
• Cooling Body Mist: Combine 5 drops L. dentata oil + ½ tsp witch hazel + 100 ml distilled water. Shake well and lightly spritz onto wrists or neck for an instant uplift on a hot day.
  
  

Bath Soak for Skin Health: Add 5–7 drops to a warm bath along with Epsom salts. The borneol and camphor may aid circulation and provide a spa-like antiseptic cleanse.

4. The Chemistry of Calming: Why Lavender Helps Us Rest

Most lavender varieties share some common constituents—chief among them linalool and linalyl acetate—which are strongly linked to relaxation. Let’s examine how these compounds act in the body:

1. GABAergic Modulation: Linalool interacts with GABA (gamma-aminobutyric acid) neurotransmission, enhancing inhibitory signals in the central nervous system. By increasing GABA activity, lavender compounds reduce neuronal excitability, akin to how mild anti-anxiety medications function (Sayorwan et al., 2012).
   
   
2. Autonomic Nervous System Balance: Inhaling lavender leads to decreased sympathetic activity (the “fight-or-flight” response) and increased parasympathetic activation (“rest and digest”). Heart rate, blood pressure, and cortisol levels trend downward, priming the body for restful sleep.
   
   
3. Cortisol Reduction: Several human trials indicate that diffuse lavender aroma before bedtime reduces nighttime awakenings and lowers waking cortisol levels (Karacaoglu et al., 2020). Less cortisol translates to easier sleep onset and deeper slow-wave sleep.
   
   
4. Analgesic Pathways: Linalool and linalyl acetate also exhibit mild analgesic effects by influencing the cyclooxygenase pathway and blocking prostaglandin synthesis. The result: decreased pain sensitivity, which contributes to improved sleep when minor aches or tension interfere.
   
   
5. Emotional Regulation: Psychological studies show lavender aroma can reduce anxiety, including trait anxiety in dental patients and postoperative settings. By alleviating anticipatory anxiety, lavender promotes mental tranquility conducive to falling asleep (Buchbauer et al., 1991).
   
   

While most trials focus on L. angustifolia, the underlying mechanisms apply—at lower degrees—to Lavandin and other hybrids, albeit with variations based on camphor and cineole content.

 

5. Selecting the Right Lavender for Your Needs

When choosing a lavender variety, consider factors like:

• • Climate and Soil: English lavender prefers cooler, drier summers with well-drained soil; Lavandin tolerates poorer soils and hotter conditions; French lavenders handle humidity better.
    
    
  • Desired Aromatherapy Effect: If you want pure calm and sleep support, prioritize L. angustifolia cultivars (e.g., ‘Munstead’, ‘Hidcote’). If you seek a balance of relaxation and mild stimulation—say, for afternoon focus—Lavandin ‘Grosso’ may be ideal. For robust antiseptic or invigorating action, French lavender (L. dentata) or Lavandula stoechas are preferable.
    
    
  • Allergies and Sensitivities: High-camphor lavenders can irritate sensitive skin when applied topically. People prone to respiratory sensitivities should start with English lavender’s gentler profile.
    
    
  • Budget and Accessibility: Lavandin oil is generally less expensive due to higher yields; however, true lavender (L. angustifolia) typically commands premium prices for superior therapeutic quality.

6. Tips for Growing and Harvesting for Maximum Benefit

6.1 Planting and Maintenance

• Full Sun & Good Drainage: All true lavenders need at least 6–8 hours of direct sun daily. Raised beds or sandy soils help ensure roots do not stay waterlogged.
  
  
• Soil pH & Amendments: Aim for a slightly alkaline pH (6.5–7.5). If your garden soil is acidic (below 6.0), add finely ground agricultural lime. Avoid heavy clay; if necessary, mix in sand or gravel to improve drainage. You may purchase a soil pH kit from your garden nursery.
  
  
• Air Circulation: Space plants 30–60 cm apart (depending on species) to allow airflow, reducing fungal risk.
  
  
• Pruning: After flowering, trim spent flower spikes and prune foliage by one-third to maintain shape and encourage new growth. Avoid cutting into old wood.
  
  

6.2 Harvesting for Oil vs. Flower Heads vs. Culinary Use

• • • Oil Distillation Timing: Harvest when flower buds are fully formed but just before full bloom—this is when volatile oil content peaks. For L. angustifolia, late June to early July is typical in temperate zones.
      
      
    • Drying for Sachets and Culinary Use: Gently hang small bunches in a dark, well-ventilated area for 7–10 days until stems snap. Remove buds for sachets, culinary uses (ensure L. angustifolia “culinary” cultivars), and dried arrangements.
      
      
    • Avoiding Rain: Do not harvest immediately after rain. Moist conditions dilute oil content and can invite mould.

7. Precautions and Best Practices

1. Skin Sensitivity: Always dilute essential oils before applying to skin. A general guideline is 1 % for children or sensitive skin (6 drops oil per 30 ml carrier oil); 2–5 % for adults (12–30 drops per 30 ml). Conduct a patch test on the inner forearm before widespread use. Or purchase a pre-blended oil
   
   
2. Internal Use: Only ingest lavender when using a reputable culinary-grade English lavender cultivar.
   
   
3. Pregnancy and Medical Conditions: Pregnant or nursing individuals, as well as people with epilepsy or serious medical conditions, should consult a healthcare provider before using essential oils.
   
   
4. Quality Matters: Seek 100 % pure, therapeutic-grade essential oils without synthetic additives. Look for GC/MS (gas chromatography–mass spectrometry) testing results on supplier websites to verify chemical composition.
   
   
5. Storage: Store oils in dark amber or cobalt blue glass bottles, away from heat and direct sunlight. Properly sealed, high-quality lavender oil can last 2–3 years.
   
   

Five Key Takeaway Messages

1. Chemical Profiles Vary by Lavender Species: English lavender (L. angustifolia) offers the mildest, most sedative scent (high linalool/acetate) for sleep support, while Lavandin hybrids (e.g., ‘Grosso’) provide higher yields and balanced relaxation with a hint of stimulation (more camphor/cineole).
   
   
2. French Lavenders Offer Unique Benefits:  L. dentata excels in antimicrobial, uplifting, and respiratory-support roles due to elevated fenchone, camphor, and borneol content—ideal for daytime clarity and surface cleaning.
   
   
3. Optimal Use Depends on Purpose: For pure bedtime relaxation, choose English lavender oil in diffusers or pillow sprays; for post-exercise muscle relief or decongestion, Lavandin applied topically or via steam inhalation can help.
   
   
4. Growing Conditions Influence Oil Quality: True lavender thrives in cooler, well-drained soils, producing superior therapeutic oils; hybrids tolerate heat and humidity, yielding different aromatic profiles with robust resilience.
   
   
5. Incorporate Lavender into Daily Rituals: From bedtime teas and foot soaks to culinary infusions and decorative sachets, lavender’s versatility supports mental calm, pain relief, skin health, and emotional uplift—use it safely (diluted, GC/MS–tested) and tailor it to your lifestyle.
   
   

Conclusion

Lavender’s calming allure extends far beyond its iconic purple hue. 

Whether you choose true English lavender for gentle, sleep-inducing qualities; Lavandin for a robust aromatic experience; or French lavender to invigorate your senses, each variety offers a distinct gateway to improved well-being. 

By understanding their individual chemical profiles—linalool, linalyl acetate, camphor, cineole, and more—you can tailor lavender’s power to your lifestyle. 

Incorporate fresh or dried blooms, essential oils, teas, and bath concoctions into daily rituals to reduce stress, enhance sleep quality, support circulation, or uplift mood. 

In short, cultivate the lavender variety that best suits your climate, preferences, and therapeutic goals. 

Breathe deep, unwind, and let lavender lead you to restful nights and healthier days.

Further Information

Are you interested in learning more about lavender? Tune into Podcast Episode 134 

Want to sustain better health and well-being? Join me in a free 30-minute mindful eating strategy call.