Aromatherapy vs Massage vs Herbal Teas for Relaxation
A side-by-side look at what the sources we read say about aromatherapy, massage and herbal teas for relaxation, with each one's evidence label, safety points and gaps.
Content last updated . This page has not been medically reviewed.
Safety first. Natural products can cause side effects and interact with medicines. Read essential oil safety before you use anything on this page.
What each one is
- Aromatherapy is the use of essential oils from plants as a complementary health approach, most often by inhaling them or applying a diluted form to the skin. [1]
- Massage therapy manipulates the soft tissues of the body to help manage a health condition or enhance wellness. [2]
- Herbal tea is a drink made from plants. See what is herbal tea. The trials below used chamomile and lavender teas. NCCIH lists German chamomile as Matricaria recutita [3], which GBIF (the Global Biodiversity Information Facility) treats as a synonym of the accepted name Matricaria chamomilla L. [4] The trial abstracts say only "chamomile tea" and "lavender teabag", without the species or plant part, so we cannot say which plant each study used.
- Aromatherapy massage combines the first two: essential oils diluted in a carrier oil and massaged into the skin. [5] See aromatherapy massage.
What the sources found
| Approach | What the source found | Evidence label |
|---|---|---|
| Aromatherapy (scent) | NCCIH says aromatherapy is sometimes used for insomnia, but it is not known whether it helps because little rigorous research has been done. [1] In one study of people under stress, lemon had a positive effect on mood but neither lemon nor lavender affected stress indicators. [1] NCCIH says it is unclear whether lavender aromatherapy helps anxiety, stress, depression symptoms or some types of pain. [6] | Insufficient evidence |
| Massage | NCCIH says massage has been studied for pain, with only weak evidence for low-back pain. [2] In cancer care, the evidence that it relieves pain and anxiety is not strong. [2] In fibromyalgia, a 2014 evaluation found massage continued for at least 5 weeks improved pain, anxiety and depression but not sleep disturbance. [2] | Mixed to promising but limited |
| Aromatherapy massage | A 2026 exploratory trial of 40 people compared massage with and without fennel seed oil; state anxiety was lower in the oil group after the last session. [7] NCI describes a trial of 103 cancer patients in which massage with Roman chamomile oil was compared with massage alone. [5] | Promising but limited |
| Chamomile tea | A 2016 trial in 80 Taiwanese postnatal women with poor sleep found some lower sleep and depression scores after 2 weeks of chamomile tea, but scores were similar at 4 weeks. [8] The comparison group received regular care only, with no placebo drink. [8] NCCIH says chamomile studies have not produced enough reliable evidence to rate usefulness, and a 2019 review found one insomnia study with no benefit. [3] | Insufficient evidence |
| Lavender tea | A 2020 single-blind trial of 60 older adults in Iran used lavender tea for 2 weeks with a control group that received no placebo, and reported lower depression and anxiety scores. [9] NCCIH calls reports on lavender tea preliminary and says they should be interpreted with caution. [6] | Preliminary |
Across all three, studies are small, short and cannot hide what people are smelling, touching or drinking. Many measure self-reported mood, so expectation may play a part.
No universal winner
Which one a person enjoys or can safely use depends on their health, medicines, allergies and preferences, and a pharmacist or clinician can help. For other approaches see relaxation techniques and stress and relaxation. If stress or low mood is lasting or severe, see a clinician; in the US, call or text 988 in a mental health crisis, or 911 in an emergency.Frequently asked questions
Which is best for relaxation: aromatherapy, massage or tea?
Proper evidence not found. We found no study comparing all three, and the sources rate each one's evidence as limited.
Does aromatherapy massage work better than massage alone?
In one small exploratory trial, anxiety scores were lower after massage with fennel seed oil than after massage alone. [7] One trial does not settle the question.
Does chamomile tea help sleep?
A trial in postnatal women found short-term differences that were gone by 4 weeks. [8] NCCIH says there is not enough reliable evidence to rate chamomile's usefulness. [3]
Is massage safe for everyone?
NCCIH says harm appears low but rare serious events have been reported. [2] Ask a clinician if you have clots, bleeding risks or fragile bones.
Can I combine all three?
The sources we read do not test the combination. Check each one's safety points above and ask a pharmacist or clinician.
More details: evidence, limits and cautions
The details behind this page: cautions, limits of the evidence and where sources disagree. Open any note to read it.
Safety points for each
Massage. NCCIH says the risk of harm appears low, with rare reports of serious effects such as a blood clot, nerve injury or bone fracture, some involving vigorous massage or people at higher risk of injury. [2] Ask a clinician first if you take blood thinners or have had a clot. See massage and blood thinners.
Herbal tea.
- NCCIH says people allergic to ragweed, chrysanthemums, marigolds or daisies are more likely to react to chamomile. [3]
- NCCIH says interactions between chamomile and warfarin and some drugs processed by the liver have been reported. [3]
- NCCIH says little is known about chamomile in pregnancy or breastfeeding. [3]
- A systematic review found metals in all commonly consumed herbal teas it covered, with arsenic and lead risks higher than others, though it judged more than 70% of health risks acceptable. [11] See tea safety.
References
- Aromatherapy, NCCIH (NIH, US), last updated January 2020. Read 2026-10-23.
- Massage Therapy: What You Need To Know, NCCIH (NIH, US), page footer reads last updated May 2019. Read 2026-10-23.
- Chamomile, NCCIH (NIH, US), last updated November 2024. Read 2026-10-23.
- GBIF Backbone Taxonomy name match for Matricaria recutita, Global Biodiversity Information Facility. Read 2026-10-23.
- Aromatherapy With Essential Oils (PDQ), Patient Version, National Cancer Institute (US). Read 2026-10-23.
- Lavender, NCCIH (NIH, US), last updated February 2025. Read 2026-10-23.
- Effect of Aromatherapy Massage With Foeniculum vulgare Mill. Seed Essential Oil Compared to Massage on Anxiety, Well-Being, and Sleep Quality: An Exploratory Randomized Study, Health Science Reports, 2026 (trial; abstract read). Read 2026-10-23.
- Effects of an intervention with drinking chamomile tea on sleep quality and depression in sleep disturbed postnatal women: a randomized controlled trial, Journal of Advanced Nursing, 2016 (abstract read). Read 2026-10-23.
- The effect of lavender herbal tea on the anxiety and depression of the elderly: A randomized clinical trial, Complementary Therapies in Medicine, 2020 (abstract read). Read 2026-10-23.
- Peppermint Oil, NCCIH (NIH, US), last updated May 2025. Read 2026-10-23.
- Comparison of Essential and Toxic Metals Levels in some Herbal Teas: a Systematic Review, 2023 (abstract read). Read 2026-10-23.