Evie Summers
Sleep is crucial for maintaining good health, and poor sleep can negatively affect your thinking ability, mood, heart health, immune health, and more. If you're having trouble sleeping, there are various natural remedies and lifestyle changes you can try. These include drinking warm milk, chamomile tea, or tart cherry juice, spending time in natural sunlight during the day, and establishing a consistent sleep routine. However, if you're considering supplements or over-the-counter sleep aids, it's important to consult your healthcare provider first, as they may have side effects or interact with other medications.
| Characteristics | Values |
|---|---|
| Avoid | Smartphone light, bright bathroom lights |
| Use | Flashlight when getting up at night |
| Wear | Sleep in layers to adjust your bedtime temperature |
| Drink | Warm milk, chamomile tea, tart cherry juice |
| Exercise | Moderate aerobic exercise for slow-wave (deep) sleep |
| Time | Exercise correctly to avoid endorphin release |
| Medicine | Sleeping pills, Z-drugs, antihistamines |
| Risk | Addiction, rebound insomnia, overdose, parasomnia |
| Alternative | Natural sleep aids, yoga, meditation, relaxation |
| Natural Aids | Kava, California poppy, melatonin, magnesium, valerian root |
| Mattress | Medium-firm mattress, wool bedding |
| Routine | Consistent sleep and waking times |
| Exposure | Natural sunlight or bright light during the day |
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What You'll Learn
Natural sleep aids and supplements
Sleep is essential for maintaining good health, and poor sleep can negatively affect your thinking ability, mood, heart health, immune health, and more. It can also increase your risk of developing conditions like obesity, type 2 diabetes, heart disease, and high blood pressure. While sleeping pills are an option, they are typically recommended for short-term use and can have side effects and risks, including the possibility of rebound insomnia when discontinued.
Establish a Sleep Routine and Environment
Consistency with sleep and waking times can aid long-term sleep quality. Establishing a sleep routine and creating a sleep-conducive environment can help. This includes reducing light and noise close to bedtime and maintaining a comfortable temperature.
Dietary Changes
- Tryptophan-rich foods: Tryptophan is a naturally occurring amino acid that is a building block of serotonin, which is involved in the sleep-wake transition. Foods containing tryptophan include fatty fish like sardines, salmon, and trout.
- Magnesium-rich foods: Low magnesium levels can make it harder to fall or stay asleep. Consuming foods like nuts and leafy greens can help increase magnesium intake.
- Tart cherry juice: Cherries are a natural source of melatonin, the sleep-regulating hormone. Drinking tart cherry juice can increase melatonin levels in your body, promoting better sleep.
- Warm milk: Warm milk has long been associated with tryptophan and serotonin, which play a role in the sleep-wake transition.
- Herbal teas: Chamomile tea is believed to contain flavonoids that interact with brain receptors involved in the sleep-wake cycle. It is safe, soothing, and free of caffeine. Passionflower tea is another option, traditionally used for its calming properties.
Supplements
- Melatonin supplements: Melatonin is a naturally occurring hormone that helps regulate the sleep-wake cycle. Supplements may be beneficial for older adults with insomnia. However, they can interact with certain medications, so consult a healthcare provider before use.
- Valerian root: Valerian is an herb that is thought to aid relaxation and sleep. It is believed to affect levels of GABA, a calming brain chemical. While it may aid relaxation and sleep, studies on sleep quality have shown inconclusive results.
- Kava supplements: Kava is a plant native to the South Pacific, traditionally used for anxiety and insomnia relief. However, it has been linked to a risk of liver damage, so consult a doctor before considering this supplement.
- California poppy extracts: This flower species is related to the opium poppy and has been used as a sedative in traditional medicine. It helps raise GABA levels, but there is limited research on its effectiveness, and it may cause stomach problems.
Other Natural Remedies
- Exercise: Physical activity, particularly moderate aerobic exercise, can improve sleep quality by increasing slow-wave (deep) sleep. However, it's important to time it right, as exercise releases endorphins that can interfere with sleep.
- Yoga, meditation, and relaxation techniques: These practices can help promote a healthy and relaxed mind and body, which may aid sleep.
- Aromatherapy: Chamomile as an aromatherapy oil is believed to help reduce muscle tension and anxiety, which may induce sleep.
- Magnolia bark: Magnolia bark contains a compound called honokiol, which may improve sleep by preventing the release of the stress hormone adrenaline. It appears safe for short-term use but can cause heartburn.
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Sleep environment
Sleep is crucial for maintaining good health. Establishing a sleep routine and making your environment more sleep-conducive can improve your sleep quality. Here are some tips to improve your sleep environment:
Darkness
It is recommended to keep your room dark when you sleep. Light from smartphones or lamps can interfere with your sleep. If you need to get up at night, use a flashlight instead of turning on the lights.
Temperature
Sleep in layers of bedclothes so that you can adjust your bedtime temperature as needed.
Noise
Reduce noise close to bedtime. If you can't avoid noise, consider using earplugs or a white noise machine to create a more peaceful sleep environment.
Bedding
Your bed quality can also affect your sleep. Poor-quality bedding can cause increased lower back pain, making it harder to sleep well. Choose bedding based on your personal preference. For example, a 2024 review found that wool improved sleep in cool temperatures, while linen improved sleep quality for young adults in warm temperatures.
Sleep schedule
Consistency with sleep and waking times can aid long-term sleep quality. Try to get into the habit of waking up and going to bed at similar times every day.
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Exercise
To maximize the benefits of exercise on your sleep, it is important to develop exercise as a habit. Pick a time of day that works for you and exercise at the same time every day. Aim for 30 minutes of exercise a day, five days a week. If you can't manage 30 minutes at once, you can split it into two 15-minute chunks or three 10-minute chunks. Morning exercise is ideal as it doesn't wake up your body right before bedtime. Getting some morning sunlight and fresh air can also help improve your sleep.
Moderate-intensity aerobic exercises like walking, jogging, or cycling are super effective in improving sleep. They help reduce stress and improve deep sleep. Yoga and stretching before sleep can also help improve sleep quality. However, exercising too intensely, too late in the day, or too often can backfire, making it harder to fall asleep or stay asleep. Therefore, it is important to find an exercise routine that works for you and your sleep patterns.
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Prescription sleep medicines
If you are experiencing sleep difficulties, it is recommended that you try alternative methods to improve your sleep before resorting to prescription sleep medicines. These can include keeping a sleep diary, changing your sleep environment, or trying cognitive behavioural therapy. However, if your sleep problems persist, your healthcare provider may prescribe you a Z-drug, which is a type of prescription sleep medicine.
Benzodiazepines are a type of prescription sleep aid that can be addictive and lead to substance use disorders. Due to this risk, they are generally prescribed for short durations only. Z-drugs, which are a newer class of sleep aids, are more commonly prescribed than benzodiazepines. While Z-drugs are considered safer, they still carry the risk of parasomnia and should not be discontinued abruptly after prolonged use.
Over-the-counter (OTC) sleep aids are also available without a prescription, but it is recommended to consult with a healthcare provider before taking them. These often contain antihistamines, which can cause drowsiness, but they are not intended for sleep purposes and may have side effects. Natural supplements, such as melatonin and valerian, can also be explored, but they may interact with certain medications, and it is important to consult a healthcare professional before taking them.
In summary, while prescription sleep medicines can be effective in treating insomnia, they should be used cautiously and under the guidance of a healthcare provider. Alternative methods and lifestyle changes should be prioritised first, and if sleep difficulties persist, a short course of prescription sleep medicine may be considered.
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Sleep routine
Sleep plays a crucial role in maintaining good health. Poor sleep can negatively impact your thinking ability, mood, heart health, immune health, and more. It can also increase your risk of developing obesity, type 2 diabetes, heart disease, and high blood pressure. Thus, it is essential to establish a healthy sleep routine. Here are some tips to improve your sleep routine:
Consistent sleep and wake times
Being consistent with your sleep and waking times can aid in achieving long-term sleep quality. Maintaining a regular sleep schedule helps your body's internal clock, or circadian rhythm, align itself with sunrise and sunset. This means going to bed and waking up simultaneously every day, even on weekends. A review of 41 studies found that irregular sleep patterns negatively impact sleep quality.
Create a sleep-conducive environment
Make your bedroom sleep-friendly by reducing light and noise before bedtime. Use blackout curtains or an eye mask to block out light, and consider earplugs or a white noise machine to minimise noise distractions. Additionally, ensure your bed and bedding are comfortable and of good quality. A 2021 research review suggests that a medium-firm mattress may be a good choice to provide comfort and prevent back pain.
Limit food and drinks before bed
Avoid consuming large meals, caffeine, alcohol, and nicotine close to bedtime. Instead, opt for sleep-promoting foods and drinks such as warm milk, chamomile tea, and tart cherry juice. These drinks are believed to contain substances that interact with the sleep-wake transition and support melatonin production.
Exercise and sunlight
Regular exercise, particularly moderate aerobic exercise, can improve sleep quality by increasing the amount of nourishing slow-wave (deep) sleep. However, it is essential to time your workouts correctly, as aerobic exercise releases endorphins that may keep you awake. Spending time in natural sunlight or bright light during the day can also positively impact your sleep.
Relaxation techniques
Practising relaxation techniques such as meditation, yoga, and breathing exercises can help calm your mind and body, making it easier to fall asleep. These techniques are also safe and beneficial during pregnancy, providing both physical and mental relaxation.
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Frequently asked questions
Natural remedies that may help you sleep include herbal teas such as chamomile, valerian, and California poppy, as well as supplements such as melatonin, valerian, and magnesium. Tart cherry juice, warm milk, and kava supplements may also help. However, kava supplements have been linked to a risk of serious liver damage, so it is important to consult a doctor before taking them.
Maintaining a consistent sleep schedule, limiting daytime naps, and reducing light and noise before bedtime may help improve your sleep. Additionally, spending time in natural sunlight during the day, exercising, and improving your bedding can also enhance your sleep quality.
Sleeping pills and medications are available over the counter (OTC) or by prescription. However, it is important to consult a healthcare provider before taking any sleep medications, as they can have side effects and may not be suitable for everyone.
If you are having trouble sleeping, you can try establishing a sleep routine, making your bedroom darker, and limiting food and drinks before bed. You can also try natural remedies such as yoga, meditation, relaxation techniques, and aromatherapy.
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