Herbie Murray
Sleep is incredibly important for our health, and natural sleep aids can help us get a good night's rest without the side effects of prescription medications. Natural sleep aids are usually plant-based, vitamins or minerals, or supplemental amounts of something produced by the body. They can be purchased over the counter, but it's important to remember that they are intended as a short-term solution. If you are experiencing regular sleep issues, it's best to consult a healthcare professional. Some natural sleep aids that may help include melatonin, magnesium, valerian root, CBD, passionflower, and chamomile tea.
| Characteristics | Values |
|---|---|
| Type | Natural sleep aids are usually plant-based, vitamins or minerals, or supplemental amounts of something produced by the body |
| Examples | Melatonin, valerian, magnesium, CBD, passionflower, chamomile, kava, warm milk, tart cherry juice |
| Benefits | Natural sleep aids have fewer side effects than prescription sleep medications, and they don't carry the risk of addiction |
| Downsides | The FDA does not regulate herbal supplements in the same way as medications, so there may be issues with quality and safety |
| Recommendations | Choose a product from a reputable brand that has been independently lab-tested for heavy metals, toxins, and contaminants |
| Precautions | Even natural sleep aids should not replace good sleeping habits; they are intended to be a short-term solution |
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What You'll Learn
Melatonin supplements
Melatonin is a hormone that is naturally released in the brain four hours before we start feeling sleepy. The body's response to reduced light exposure triggers melatonin production, which should occur at night. However, due to the prevalence of artificial lighting from electronic devices and other sources, our exposure to unnatural light prevents the release of melatonin, making it difficult to fall asleep.
While melatonin supplements may help with insomnia and jet lag, they are not recommended for long-term use. If you are experiencing sleep issues for more than a week or two while taking melatonin, it is advised to stop using it and consult a healthcare professional. Melatonin supplements are also not recommended for those who are pregnant or breastfeeding, or individuals with specific medical conditions, including autoimmune disorders, seizure disorders, or depression.
To enhance the effectiveness of melatonin supplements, it is recommended to reduce exposure to blue and green light from electronic devices before bed, as this light can neutralize melatonin's effects. Additionally, getting exposure to natural daylight during the morning and afternoon can help regulate your body's melatonin production.
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Herbal teas
Chamomile Tea
Chamomile is a popular herbal sleep remedy that has been used for centuries. It has anti-inflammatory and anti-bacterial properties, and it may have a calming effect, helping people feel relaxed and more prepared for sleep. German chamomile is best consumed as a tea, while Roman chamomile, which has a bitter taste, can be taken as a tincture. However, there is limited scientific evidence to support the effectiveness of chamomile in treating insomnia.
Passionflower Tea
Passionflower, also known as maypop, is a natural sleep remedy and sedative widely used for insomnia and nervous gastrointestinal issues. It contains GABA, a brain chemical that affects mood and sleep. Studies suggest that drinking passionflower tea before bedtime can improve sleep quality. Passionflower is generally considered safe for short-term use.
Valerian Tea
Valerian is an herbal sleep aid made from the roots and stems of the valerian plant. While the evidence is mixed, some studies suggest that valerian can improve sleep quality and reduce menopausal hot flashes. It is recommended to consume 300 to 600 milligrams of valerian up to two hours before bedtime or brew 2-3 grams of the dried root in a cup of water. However, valerian may cause side effects such as headaches and stomachaches, and it can have a stimulating effect on a small percentage of people.
It is important to note that even natural sleep aids should be used with caution and under the guidance of a healthcare professional. They can cause side effects and interact with medications. Additionally, the quality and safety of herbal supplements may vary, and they are not regulated by the FDA in the same way as medications.
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Reducing light exposure
Reducing exposure to light at night is an effective way to improve your sleep. Light exposure at night interferes with your sleep by preventing the release of melatonin, a hormone that is released in the brain four hours before we feel sleepy. This disruption can make it difficult to fall asleep.
The light from smartphones and other electronic devices, such as laptops and TVs, is a common source of unnatural light that can affect sleep. To minimise this, it is recommended to limit the use of these devices before bedtime or use blue light filters. If you need to get up during the night, avoid turning on bright lights, and instead use a flashlight to reduce visual disruption.
Additionally, it is beneficial to create a dark environment in your bedroom. This can be achieved by using blackout curtains or wearing an eye mask to block out any external light sources. Reducing light exposure in the hours leading up to bedtime can also help signal to your body that it is time to prepare for sleep.
For those who work night shifts or have irregular sleep schedules, it is especially important to maintain a dark environment during the day when you need to sleep. This involves using blackout curtains or eye masks to create a light-controlled space, allowing your body to associate darkness with sleep, even during unconventional hours.
By reducing light exposure, you can promote the natural release of melatonin, improving your sleep quality and making it easier to fall asleep.
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CBD products
A review of 34 studies concluded that CBD could help alleviate insomnia symptoms when used alone or with equal amounts of THC. Another study found that CBD improved sleep quality in 67% of participants and reduced anxiety in 79% of participants within the first month. CBD products may be particularly helpful for people who experience pain or anxiety that prevents them from sleeping.
- Full-spectrum CBD contains the full range of cannabinoids and some THC, which will likely have stronger effects on the body than other types.
- Broad-spectrum CBD contains a range of cannabinoids but typically no THC.
- CBD isolate is pure CBD and doesn't contain other cannabinoids or THC.
While CBD shows promise as a sleep aid, more research is needed to fully understand its effectiveness and long-term safety. It's always best to talk to a healthcare professional before trying CBD or any other sleep aid to ensure it's safe and appropriate for you.
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Magnesium supplements
Magnesium is a mineral that plays a role in hundreds of processes in the body, including nerve and muscle function, bone development, blood sugar control, and heart rhythm consistency. It is also believed to help promote relaxation before sleep.
Magnesium is found in foods like nuts, leafy greens, whole grains, dairy, and soy products. However, nearly 50% of US adults and children might not be consuming enough magnesium, which can result in sleep troubles.
Some studies have suggested that magnesium may help with sleep-onset latency (how quickly a person falls asleep), sleep efficiency, and sleep time. However, there is limited research on the effectiveness of magnesium supplements for insomnia and other sleep disorders, with some studies showing conflicting findings.
In addition to supplements, magnesium-rich "sleepy girl mocktails" have gained popularity on social media as a natural sleep aid. These non-alcoholic beverages typically include a combination of tart cherry juice, which is a natural source of melatonin, and magnesium supplement powder.
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Frequently asked questions
You can try melatonin supplements, which is a hormone that is naturally released in the brain a few hours before we feel sleepy. Other natural sleep aids include valerian, magnesium, and CBD products.
Melatonin supplements are available over the counter at your local pharmacy.
Melatonin supplements may cause grogginess and depression in some people. It may also reduce the effectiveness of some medications and produce unwanted side effects when combined with others. It is not recommended for people who have received an organ transplant, experience depression, or have a bleeding or seizure disorder.
Some natural alternatives to melatonin supplements include herbal teas, such as chamomile tea, passionflower tea, and valerian tea. You can also try drinking warm milk or tart cherry juice.
Yes, it is important to keep your bedroom cool and dark. Try to avoid looking at your phone or other electronic devices before bed, as the light from these devices can interfere with your sleep.
