Evie Summers
Sleep is incredibly important for your health, and natural sleep aids can help you fall asleep faster and stay asleep throughout the night. These aids are usually plant-based, vitamins or minerals, or supplemental amounts of something produced by the body. Natural sleep aids are a good alternative to prescription sleep aids, which can be addictive and have side effects. Popular natural sleep aids include melatonin, magnesium, valerian, passionflower, and lavender. Melatonin is a hormone that is naturally released in the brain before we feel sleepy, and it can be purchased over the counter. Valerian is an herbal sleep aid made from the roots and stems of the valerian plant, and it can help people fall asleep and improve their sleep quality. Passionflower has been used for its calming properties, and studies have shown that people who drank passionflower tea slept better. Lavender has been found to slow heart rate and lower blood pressure and skin temperature, and people who slept in lavender-infused rooms slept more deeply.
| Characteristics | Values |
|---|---|
| Type | Natural sleep aids are usually plant-based, vitamins or minerals. |
| Forms | Natural sleep aids can be taken as supplements, pills, drinks, oils, or teas. |
| Examples | Melatonin, magnesium, valerian, passionflower, lavender, chamomile, CBD, and tart cherry juice. |
| Benefits | Natural sleep aids may help induce sleepiness, improve sleep quality, and have fewer side effects than prescription medications. |
| Considerations | Natural sleep aids should be used short-term, and individuals should consult a healthcare professional if sleep issues persist. |
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What You'll Learn
- Herbal remedies: Valerian, chamomile, passionflower, and hops
- Hormone supplements: Melatonin, a hormone that regulates sleep
- Light exposure: Avoid screens and bright lights before bed
- Food and drink: Magnesium-rich foods, warm milk, and cherry juice
- Scents and essential oils: Lavender oil can lower blood pressure
Herbal remedies: Valerian, chamomile, passionflower, and hops
Herbal remedies have long been used to help with sleep. Valerian, chamomile, passionflower, and hops are four herbs that have been linked to improved sleep. Here is some more information on each of these herbal remedies and how to use them:
Valerian
Valerian is an herb with a long history of use as an herbal treatment for insomnia. According to a 2024 review article, some scientific evidence suggests that valerian can help improve sleep quality when taken on its own or combined with hops. The National Center for Complementary and Integrative Health notes that it is generally safe to use valerian for short periods of 4 to 6 weeks.
Chamomile
Chamomile is a plant with a long history of use as a natural remedy for various ailments, including sleep problems. Chamomile tea is widely believed to help with sleep, and while scientific evidence is limited, some randomized controlled trials have shown positive results. For example, one trial found that women who drank chamomile tea daily for two weeks reported better sleep. However, the effects did not last once they stopped drinking the tea.
Passionflower
Passionflower, specifically the variety Passiflora incarnata (P. incarnata), is another herb that has been linked to improved sleep. Some evidence suggests that P. incarnata may help reduce anxiety and improve sleep. Passionflower supplements are available in some health food stores and online, but it is always recommended to speak with a doctor before taking any new supplement.
Hops
Hops are yet another herb that has been traditionally associated with sleep improvement. Anecdotal evidence suggests that people who work with hop plants tend to fall asleep more easily. While early scientific studies found no solid evidence to support the sleep-inducing potential of hops, more recent studies have shown that hops may indeed have sedative effects. Most studies on hops use supplements or non-alcoholic beer containing hops, as drinking too much alcohol can negatively impact sleep and increase the risk of chronic health conditions.
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Hormone supplements: Melatonin, a hormone that regulates sleep
Melatonin is a hormone that is produced by the body and helps to regulate sleep. Melatonin is triggered by the body's response to reduced light exposure, which should occur at night. However, due to the prevalence of artificial lighting and screens, our bodies' natural melatonin production can be disrupted, making it difficult to fall asleep.
Melatonin is available as an over-the-counter supplement in pill form at your local pharmacy. It is important to note that melatonin supplements are not regulated by the FDA, so the dosage and ingredients may vary between manufacturers. Therefore, it is recommended to consistently purchase the same brand. Melatonin is usually available in 2mg slow-release tablets, and the usual dose is one tablet taken one to two hours before bedtime. It is recommended to take melatonin nightly for one to two months and then assess your sleep without it. Melatonin can be taken for a maximum of 13 weeks for short-term sleep problems, but longer courses may be prescribed by a specialist.
Melatonin may interact with certain medications and is not recommended for those with specific medical conditions. It can reduce the effectiveness of some medications and cause unwanted side effects when combined with others. Melatonin should not be taken by those who have received an organ transplant, have depression or an autoimmune disorder, or have a bleeding, seizure, or another disorder. If you have diabetes or high blood pressure, it is important to consult your healthcare provider before taking melatonin. Additionally, melatonin may raise blood sugar and blood pressure levels, especially in individuals taking hypertension medications.
To enhance the effectiveness of melatonin supplements, it is recommended to limit exposure to artificial light and screens before bedtime. Instead, opt for low lighting in the evening to help prepare your mind and body for sleep. Exposure to daylight during the morning and afternoon can also help regulate melatonin production.
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Light exposure: Avoid screens and bright lights before bed
Light exposure plays a crucial role in regulating your sleep. Melatonin, a hormone produced in the brain, is triggered by the body's response to reduced light exposure, which should naturally occur at night. However, in today's world, we are constantly exposed to artificial light from smartphones, laptops, and televisions, which disrupts the natural release of melatonin.
To improve your sleep, it is essential to avoid screens and bright lights before bedtime. This includes not only your phone, laptop, or TV screens but also bright lights in your home. If you need to get up during the night, avoid turning on the lights. Instead, use a flashlight to minimise visual disruption and make it easier to fall back asleep.
The blue light emitted by electronic devices is particularly disruptive to sleep. It suppresses melatonin production, making it challenging to fall asleep and potentially impacting your overall sleep quality. Therefore, it is advisable to limit screen time at least an hour before bedtime to give your body time to naturally increase melatonin levels and prepare for sleep.
Additionally, it is worth noting that melatonin supplements are available over the counter and can be helpful for those struggling with sleep. However, it is always recommended to consult a healthcare professional before taking any supplements, as they are unregulated and can have varying dosages and ingredients.
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Food and drink: Magnesium-rich foods, warm milk, and cherry juice
Drinking tart cherry juice may help increase your body's melatonin levels, resulting in better quality sleep. Melatonin is a naturally secreted hormone that regulates sleep cycles and helps the body transition into sleep. In a 2018 study, participants over 50 years old who drank 240ml of tart cherry juice twice a day slept more than those who drank a placebo. Be sure to buy tart cherry juice without added sugar, as consuming sugar before bedtime can interfere with your sleep.
Warm milk has long been believed to aid sleep due to its tryptophan content, which increases serotonin and melatonin, helping you feel relaxed and ready for sleep. While the amount of tryptophan in milk is quite small, the warmth and comfort of a hot drink can have a soothing effect on the body. Almond milk is also a good option, as it is rich in magnesium, which is known for its calming effects on the nervous system. Fermented milk products like kefir and yogurt contain probiotics that support gut health, which can indirectly improve sleep quality.
If you are considering taking magnesium supplements to aid your sleep, be sure to consult your doctor first. Experts recommend taking no more than 350 milligrams of magnesium for sleep. You can also increase your magnesium intake by eating foods such as nuts, leafy greens, whole grains, dairy, and soy products.
In addition to cherry juice, warm milk, and magnesium-rich foods, there are other natural ways to improve your sleep. For example, you can avoid working out within two hours of bedtime, reduce your exposure to unnatural light before bed, and incorporate foods that promote relaxation.
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Scents and essential oils: Lavender oil can lower blood pressure
Scents and essential oils can be a great natural sleep aid, and lavender oil, in particular, has been shown to lower blood pressure.
Lavender oil has calming properties that can reduce anxiety and heart rate. In one study, participants who inhaled lavender oil or had a foot massage with lavender oil experienced reduced anxiety, blood pressure, heart rate, and serum cortisol. Another study found that people who slept in a lavender-infused room had more restful deep sleep than those who didn't.
To use lavender oil as a sleep aid, you can add a few drops to your pillowcase or use an essential oil diffuser in your bedroom. You can also try inhaling lavender oil directly or adding it to a warm bath.
In addition to lavender oil, other essential oils that may aid sleep by lowering blood pressure include ylang-ylang, marjoram, and neroli. These oils can be blended together and inhaled or used in an aromatherapy diffuser.
While there is promising evidence that essential oils can have health benefits, it's important to note that there isn't definitive clinical proof that they cure high blood pressure. Always consult with your doctor before using essential oils, especially if you are taking medication or have any health concerns.
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Frequently asked questions
Some natural sleep aids you can try include melatonin, magnesium, valerian root, passionflower, and lavender.
Melatonin is a natural hormone that can be taken as a supplement to improve sleep quality. It is available over the counter and can be taken in pill form. It is recommended to buy the same brand consistently as dosages may differ between manufacturers.
Melatonin may cause grogginess and depression in some people. It may also reduce the effectiveness of certain medications. It is not recommended for those with organ transplants, depression, or bleeding/seizure disorders.
Some non-supplement natural sleep aids include drinking warm milk, chamomile tea, or tart cherry juice. You can also try to avoid screen time before bed and limit exercise within two hours of bedtime.
