Miya Pearson
Sleep is essential for our emotional and physical health, and when we don't get enough, it can negatively affect our memory, concentration, and mood. It can also boost our risk of depression, obesity, type 2 diabetes, heart disease, and high blood pressure. Luckily, there are natural sleep aids that can help. These are over-the-counter supplements intended to help you fall asleep faster and stay asleep throughout the night. They are usually plant-based or involve vitamins and minerals. Some natural sleep aids, such as melatonin, are synthetically derived. Others, like valerian root, are herbal remedies made from the roots and stems of plants. While natural sleep aids tend to have fewer side effects than prescription medications, it's important to remember that they can still carry risks. It's always a good idea to consult a doctor before taking any sleep aid, natural or otherwise.
| Characteristics | Values |
|---|---|
| Herbal sleeping pills with limited side effects | Valerian, Glycine, Chamomile, Passionflower, Valerian Root, Lemon Balm, L-theanine, Magnesium, Lavender, Zinc, Cocoa, Valerian Root, Hawthorn Berry, Tilia Flower, Lemongrass, Hawthorn Berry, Licorice Root, Valerian Root, Lemon Balm, Ashwagandha |
| Herbal sleeping pills with potential side effects | Valerian (may cause morning drowsiness, irregular heartbeat, dizziness, upset stomach, headaches, liver damage), Glycine (may interfere with some medications), Melatonin (may stay active for longer in older adults) |
| Herbal sleeping pills with no grogginess | Passionflower, Chamomile, Lemon Balm |
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What You'll Learn
Valerian root
The typical dosage for valerian root is 200-400mg, taken orally about an hour before bedtime. It is recommended to start with a lower dose and adjust as needed. Some people may need to take it continuously for up to four weeks before noticing any effects. It is important to consult a doctor before taking valerian root to ensure safe use and determine the appropriate dosage.
While valerian root is generally considered safe, it can cause side effects in some people. The most common side effect is morning drowsiness, and it may cause irregular heartbeat, dizziness, upset stomach, and headaches in some cases. It is advised not to drive or operate machinery after taking valerian root, and it should not be combined with alcohol or other sedatives. Additionally, there have been rare cases of liver damage associated with valerian root, so caution is advised.
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Melatonin supplements
Melatonin is a hormone that is produced naturally by a gland in the brain. It helps regulate the body's circadian rhythm or sleep-wake cycle. Melatonin supplements are synthetic derivatives of this hormone. They are available over the counter and are the fourth most popular natural sleep product taken by adults.
The recommended dosage of melatonin is 1 to 3 milligrams, taken two hours before bedtime. It is advised to start with the lowest possible dose, as melatonin can stay active in the body for longer, especially in older adults. Melatonin should only be used after trying to implement a good sleep routine and improving sleep hygiene. This includes committing to a consistent bedtime and wake-up time, limiting screen time two hours before bedtime, avoiding caffeine and alcohol later in the day, and sleeping in a dark and cool room.
The most common side effects of melatonin supplements are drowsiness and headaches. Many people also experience vivid dreams and nightmares. Melatonin supplements are generally considered safe for short-term use, but they should not be taken for more than one to two months without consulting a healthcare provider. Additionally, melatonin should not be used by individuals who are pregnant or breastfeeding, or those with certain medical conditions such as autoimmune disorders, seizure disorders, or depression.
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Glycine capsules
Glycine is an amino acid that plays a role in several important bodily functions, including the immune system, digestion, metabolic health, and the nervous system. It is also sold as a dietary supplement, marketed as a treatment for sleep problems like insomnia.
Glycine is believed to influence sleep in several ways. Firstly, it is an inhibitory neurotransmitter, which means it blocks messages from being passed on to the next brain cell. These types of neurotransmitters are generally responsible for inducing sleep and calming the mind. Specifically, glycine helps send a message to the brain to wind down around bedtime. Secondly, glycine helps the body produce serotonin, a hormone and neurotransmitter that influences sleep and mood. Thirdly, glycine increases blood flow to the body's extremities, which reduces core body temperature. A decrease in body temperature is associated with the body's progression into sleep.
Research suggests that glycine may be an effective sleep aid. In one study, 19 female subjects who had reported poor sleep quality were given 3 grams of glycine before bedtime. The study found that the amino acid helped fight morning fatigue and improved overall sleep quality compared to a placebo. Another study found that healthy adults who took 3 grams of glycine an hour before bed fell asleep more quickly.
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Passionflower, chamomile, and lemon balm
Passionflower (Passiflora incarnata) is a traditional herbal sedative and a popular sleep aid used for treating sleep disturbances. Several controlled experiments have demonstrated enhanced sleep in laboratory animals, and a double-blind, placebo-controlled study found that consumption of passionflower tea yielded short-term subjective sleep benefits for healthy adults with mild fluctuations in sleep quality.
Lemon balm is a herb that may promote brain, heart, digestion, mood, menstrual, immune, and sleep health. It is known for its calming properties and is often used for stress relief. Some research has shown that lemon balm can improve mood and attention, and when combined with herbs like valerian, it helps improve sleep.
Chamomile (Matricaria chamomilla L.) has been shown to improve sleep quality in several clinical trials. Three out of four studies found that it improved sleep onset latency or ease of getting to sleep, and two out of three studies found that it reduced the number of awakenings after sleep. However, it is important to note that chamomile did not lead to an improvement in the duration of sleep or daytime functioning measures.
While herbal sleeping pills may be effective for some people, it is important to exercise caution and speak to a medical professional before taking any supplements. Natural sleep aids can have side effects, and it is essential to purchase reputable products as the safety and efficacy of supplements are not closely monitored by regulatory bodies.
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Herbal tea
One of the most popular herbal teas for sleep is valerian root tea, which has been used historically to help with insomnia and anxiety. Valerian is an herbal sleep aid made from the roots and stems of the valerian plant. While research on the effects of valerian tea is limited, some studies suggest that taking 300 to 600 milligrams of valerian up to an hour before bedtime can help people fall asleep and improve their sleep quality. However, it's important to note that in a small percentage of people, valerian can cause sleeplessness, and it may have side effects such as morning drowsiness, irregular heartbeat, dizziness, upset stomach, and headaches.
Another popular herbal tea for sleep is chamomile tea, which has a delicate floral flavour and sedative effects. In a review of 12 studies, chamomile was found to safely improve sleep quality. Chamomile is often blended with other herbs such as spearmint, lavender, lemon balm, and passionflower to create soothing bedtime teas.
Passionflower tea is another herbal option that has been studied for its potential as a natural sedative and anxiety reliever. One study showed that drinking one cup of passionflower tea per day for a week significantly improved sleep quality.
In addition to these single-ingredient teas, there are also a variety of blended herbal teas available that combine multiple sleep-promoting herbs. For example, Sleepytime Extra tea by Celestial Seasonings blends chamomile and spearmint with lemongrass, hawthorn berry, and tilia flower, along with valerian root. Numi Sweet Slumber Tea is another option, blending chamomile, lavender, lemon balm leaf, and licorice root.
While herbal teas are generally considered safe, it's important to be cautious when consuming any new substance. Always read the ingredients and instructions, and discontinue use if you experience any negative side effects. It's also a good idea to consult a medical professional before taking any sleep aid, as they can advise on potential interactions with existing conditions or medications.
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Frequently asked questions
Older adults aged 55-70 who struggle with optimal sleep may benefit from natural sleep aids like melatonin. Melatonin is a hormone that is naturally released in the brain four hours before we feel a sleepiness and it can be purchased over the counter. However, people with dementia should avoid using melatonin as a sleep aid.
Shift workers or people who work non-traditional shift hours are at an increased risk of sleep disorders and may benefit from melatonin use at bedtime. A small study showed that it improved sleep quality in night shift workers, although more research is needed to confirm its effectiveness.
Valerian root has historically been used as an all-natural supplement to help with insomnia and anxiety, although the claim hasn't been tested by the FDA. Passionflower and hop flowers also promote drowsiness. Herbal Etc. Deep Sleep Softgels, which contain passionflower, chamomile and lemon balm, are also recommended by some for insomnia.
