Herbie Murray
Sleep is essential for good health, but many people experience sleep problems. While prescription sleep aids are an option, they can come with side effects and risks. Natural sleep aids, such as melatonin, valerian, lavender, and magnesium supplements, are popular alternatives, but they are not regulated by the FDA and may not be suitable for everyone. Other natural remedies include herbal teas, such as chamomile, passionflower, and glycine, as well as lifestyle changes, such as reducing exposure to light before bed and avoiding alcohol. Consulting a doctor before starting any new supplement is always recommended.
| Characteristics | Values |
|---|---|
| Natural sleep aids | Melatonin supplements, valerian, glycine supplements, passionflower, magnesium supplements, lavender essential oil, melatonin, cannabidiol (CBD), tart cherry juice, warm milk, chamomile tea, exercise |
| Prescription sleep medicines | Z-drugs, benzodiazepines, sedatives |
| Over-the-counter sleep aids | Antihistamines |
| Risks | Parasomnia, addiction, dependence, interference with other medications, worsening of snoring and sleep apnea |
| Recommendations | Consult a doctor before starting any new supplement, do not use prescription sleeping pills long-term |
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What You'll Learn
Avoid caffeine, especially in the afternoon and evening
Caffeine is a stimulant that can interfere with your sleep. It blocks the adenosine receptors in your brain, which promotes wakefulness. Avoiding caffeine, especially in the afternoon and evening, is crucial if you want to improve your sleep quality. This includes coffee, tea, chocolate, and some soft drinks. Caffeine can stay in your system for up to 8 hours, so it's best to avoid it past midday if you're looking to improve your sleep.
Caffeine's impact on sleep can vary from person to person. Some people are more sensitive to its effects, and even a small amount can disrupt their sleep. If you're having trouble sleeping, try cutting out caffeine completely to see if it makes a difference.
If you enjoy a cup of coffee or tea in the morning, that's probably fine. Just be mindful of your caffeine intake as the day progresses. You might want to switch to decaffeinated versions of your favourite drinks in the afternoon and evening.
Additionally, if you're a shift worker or need to stay alert late at night, consider alternative ways to boost your energy. Instead of reaching for an energy drink or coffee, try taking a short nap, having a healthy snack, or engaging in some light exercise to keep yourself energised without compromising your sleep later.
While avoiding caffeine is a good start, there are also other natural ways to improve your sleep. These include maintaining a consistent sleep schedule, creating a relaxing bedtime routine, and making your bedroom more sleep-friendly by reducing light and noise distractions.
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Exercise, but not too close to bedtime
Exercise is a great way to improve your sleep quality, but it's important to time it right. While exercise releases endorphins, creating a level of brain activity that keeps some people awake, it also stimulates the release of neurotransmitters such as serotonin and norepinephrine, which are involved in mood regulation and relaxation, helping you prepare for sleep.
Moderate aerobic exercise increases the amount of slow-wave sleep you get, which refers to deep sleep where the brain and body rejuvenate. It also helps to stabilize your mood and decompress the mind, a cognitive process that is important for naturally transitioning to sleep.
However, exercising too late in the day can interfere with sleep. Vigorous cardio workouts raise your body temperature and heart rate, and it takes time for these to drop so you can fall asleep. Therefore, it's recommended to finish your workout one to two hours before going to sleep. Morning workouts are ideal as they contribute to the natural drop in blood pressure at night, helping you get the most benefits from sleep. Afternoon workouts are also beneficial as your body temperature is already a few degrees warmer, helping with overall exercise performance, and your body temperature will start to lower again close to bedtime.
The type of exercise you do is also important. Yoga and other forms of breathing or stretching exercises are great for the evening as they encourage relaxation. However, the most important thing is to pick an exercise you like so that you stick with it.
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Avoid bright lights at night, including from phones and laptops
Exposure to bright lights at night can negatively impact your sleep. This includes the light from your phone, laptop, or TV. These lights prevent the release of melatonin, a hormone that is naturally released in the brain before we feel sleepy. As a result, it may become difficult to fall asleep.
To avoid this issue, it is recommended to reduce your exposure to these devices and other sources of bright light in the evening. If you need to use your phone or laptop, consider adjusting the screen brightness to a lower setting or using a blue light filter to minimize the impact on your sleep. Additionally, if you need to get up during the night, instead of turning on the lights, use a flashlight to avoid disrupting your sleep with bright light exposure.
If you find yourself struggling with sleep due to light exposure, you may consider melatonin supplements. Melatonin is a natural hormone that promotes sleep and is available over the counter as a supplement. It is generally safe for healthy adults when taken for a short period, but it is important to consult a healthcare professional before starting any new supplement, as it may interact with certain medications or conditions.
By taking these steps to reduce your exposure to bright lights at night, you can help improve your sleep quality and support your overall health and well-being. Getting a good night's rest is crucial for maintaining optimal physical and emotional health.
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Herbal teas, such as chamomile, passionflower, and valerian
If you're struggling to fall asleep, herbal teas such as chamomile, passionflower, and valerian are a safe and natural way to help you drift off. These teas have been used for centuries to promote relaxation and improve sleep quality.
Chamomile tea is a popular choice for those seeking a restful night's sleep. It is naturally caffeine-free and is believed to have flavonoids that interact with benzodiazepine receptors in the brain, which are involved in the sleep-wake transition. Chamomile is also known for its anti-inflammatory, diuretic, and analgesic properties, making it a versatile remedy for various ailments. The chamomile plant's name derives from the Greek term for "ground apple," owing to its fragrant aroma. When preparing chamomile tea, it is important to check the label to ensure it hasn't been combined with other teas that may contain caffeine, as consuming caffeine close to bedtime can disrupt sleep.
Passionflower tea is another excellent option for promoting sleep. It has been valued for its sleep benefits for centuries, traditionally used by the native peoples of the Americas as a mild sedative. Passionflower tea increases GABA in the brain, reducing nervous system activity and promoting relaxation. This caffeine-free herb helps you fall asleep faster and improves overall sleep quality. It has a mild, pleasant earthy flavour with subtle floral notes. For optimal brewing, use water at 95°C (let boiled water cool for 30 seconds), and brew for 5-10 minutes. You can add honey to taste and enjoy an hour before bedtime.
Valerian tea is also known for its calming properties, although there is limited information available on its specific effects and preparation methods. However, it is worth noting that valerian may not be suitable for everyone, and it is always advisable to consult a healthcare professional before consuming any new herbal remedies.
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Supplements, including melatonin, magnesium, and glycine
Supplements are a popular choice for those seeking a natural sleep aid. Melatonin, magnesium, and glycine are three supplements that have been linked to improved sleep.
Melatonin
Melatonin is a hormone that is naturally released in the brain by the body's response to reduced light exposure, which should occur at night. However, exposure to artificial light from phones, laptops, and TVs can prevent the release of melatonin, making it difficult to fall asleep. Melatonin supplements are available over the counter and can be helpful for those experiencing insomnia, jet lag, or a delayed sleep schedule. It is recommended to take 1 to 3 milligrams of melatonin two hours before bedtime. While melatonin is safe for most people, it is not recommended for those who are pregnant or breastfeeding, or those with certain medical conditions such as autoimmune disorders, seizure disorders, or depression. It is important to consult a healthcare provider before taking melatonin supplements, especially if you have diabetes or high blood pressure, as it may affect blood sugar and blood pressure levels.
Magnesium
Magnesium is a mineral that plays a role in various bodily processes, including muscle relaxation. Magnesium supplements can promote relaxation before sleep, but it is important to speak with a doctor before taking them. Magnesium is also naturally found in many foods, including spinach, quinoa, and almonds. Consuming these foods as part of a healthy diet can help meet the recommended daily intake of magnesium.
Glycine
Glycine is an amino acid that has various functions in the body, including in the immune system, digestion, and nervous system. It is sold as a dietary supplement to treat sleep problems like insomnia. Animal studies have shown that glycine may reduce core body temperature and increase serotonin levels in the brain, both of which are important for inducing sleep. However, there is limited human research on the effectiveness of glycine supplements for sleep, and more studies are needed to confirm their benefits.
While these supplements may be helpful for some individuals, it is always recommended to consult a healthcare professional before taking any new supplements, especially if you have any underlying health conditions or are taking medications. Additionally, it is important to note that supplements are not regulated by the FDA, so there may be variations in dosages and ingredients between different manufacturers.
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Frequently asked questions
There are many natural sleep aids available, but it's important to remember that natural does not always mean safe. It is recommended to consult your doctor before starting any new supplement. Some natural sleep aids include:
- Melatonin supplements, which help promote sleep by raising melatonin levels.
- Valerian, which has been used as a sleep aid for hundreds of years.
- Lavender essential oil, which slows your heart rate and lowers your blood pressure.
- Magnesium supplements, which may help older people and those with restless leg syndrome sleep better.
There are many non-supplement ways to improve your sleep, including:
- Reducing your exposure to light at night, especially from smartphones and laptops.
- Drinking warm milk, chamomile tea, or tart cherry juice.
- Drinking herbal tea, such as passionflower or chamomile tea.
- Getting regular exercise, although not too close to bedtime.
Some over-the-counter sleep aids include:
- Diphenhydramine, a sedating antihistamine that can help you fall asleep by decreasing histamine levels in your brain.
- Doxylamine succinate, another sedating antihistamine found in many over-the-counter sleep aids.
If natural and over-the-counter sleep aids are not effective, you can discuss prescription sleeping pills with your doctor. Some are meant for occasional use, while others are for longer-term use for conditions like insomnia.
