Herbie Murray
Sleep is incredibly important for our health and well-being, but many people struggle to get a good night's rest. Luckily, there are many natural sleep aids that can help you fall asleep and stay asleep. From supplements like melatonin, magnesium, and CBD, to herbal teas and remedies such as chamomile and valerian, there are numerous options to choose from. However, it's important to remember that even natural sleep aids can have side effects and risks, and it's always best to consult a doctor before starting any new supplement or remedy. In addition to natural sleep aids, creating a dark environment and avoiding screen time before bed can also help improve your sleep.
| Characteristics | Values |
|---|---|
| Avoid | Smartphone, laptop, TV, and bathroom light at night |
| Drink | Warm milk, chamomile tea, tart cherry juice |
| Take | Melatonin supplements, magnesium supplements, passionflower tea, valerian root, kava, cannabidiol (CBD), calcium |
| Exercise | Avoid working out within two hours of bedtime |
| Aromatherapy | Bergamot oil, lavender oil, sandalwood, frankincense, mandarin |
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What You'll Learn
Herbal teas, such as chamomile, passionflower and valerian root
Herbal teas have long been used to treat insomnia and are a popular choice for those seeking a natural sleep aid. While there is limited evidence for their effectiveness, some people find them helpful for inducing sleep. Here are three herbal teas that you may consider:
Chamomile Tea
Chamomile is a popular herbal sleep remedy that has been used for centuries. German chamomile is best consumed as a tea, while Roman chamomile, due to its bitter taste, is often taken as a tincture. Both types are believed to have a calming effect, helping people feel relaxed and more prepared for sleep. However, clinical trials have not shown chamomile to be effective in treating insomnia.
Passionflower Tea
Passionflower is known for its calming properties and has been traditionally used by Native Americans. It contains GABA, a brain chemical that affects mood and sleep. A small study showed that participants who consumed passionflower tea reported better sleep compared to those who received a placebo. Passionflower is considered safe in moderate amounts, but side effects may include drowsiness, confusion, and uncoordinated movement. It should not be taken during pregnancy or breastfeeding.
Valerian Root Tea
Valerian root is typically taken an hour before bed and may have a sleep-inducing effect. It is considered safe, with mild and rare side effects, such as dizziness, drowsiness, and difficulty concentrating. However, it should not be consumed with alcohol or sedatives. While valerian root has the potential to induce sleep, clinical trials are lacking to confirm its effectiveness.
It is important to remember that even natural sleep aids can have side effects and interact with medications. Always consult your doctor before trying any new supplement, including herbal teas, to ensure they are safe for your individual needs.
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Melatonin supplements
Melatonin is a hormone that is naturally released in the brain four hours before we feel sleepy. It is triggered by the body's response to reduced light exposure, which should occur at night. However, exposure to artificial light from phones, laptops, and TVs prevents melatonin release, making it difficult to fall asleep.
It is important to note that melatonin supplements may have side effects, including drowsiness, headaches, and vivid dreams or nightmares. They should be used only after trying to establish a good sleep routine and should not replace healthy sleep habits. These habits include having a consistent bedtime and wake-up time, limiting screen time before bed, avoiding caffeine and alcohol, and sleeping in a dark, cool room.
While melatonin supplements are generally safe for short-term use, they should not be taken by those who are pregnant, breastfeeding, or have certain medical conditions such as autoimmune disorders, seizure disorders, or depression. It is always advisable to consult a healthcare professional before taking any supplements, especially if you are taking medication, as melatonin can interact with certain drugs.
To enhance your body's natural melatonin production, you can create optimal conditions by keeping the lights low before bed and avoiding blue light from electronic devices. Getting exposure to daylight during the morning and afternoon can also help regulate your body's melatonin production and improve your sleep quality.
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Magnesium-rich foods or supplements
Magnesium is a mineral that plays a role in nerve and muscle function, bone development, blood sugar control, and heart rhythm consistency. It is also involved in hundreds of other processes in our bodies. Experts recommend consuming between 310 and 420 milligrams (mg) of magnesium per day, depending on age, sex, and pregnancy status.
Magnesium can be found in many foods, including nuts, leafy greens, whole grains, dairy, and soy products. Nuts and seeds, in particular, are packed with protein, fiber, healthy fats, and minerals like magnesium. Here are some specific examples of magnesium-rich foods:
- Almonds (roasted): 1 ounce (oz) = 80 mg of magnesium
- Cashews (roasted): 1 oz = 72 mg of magnesium
- Flaxseed (whole): 1 tablespoon = 40 mg of magnesium
- Peanuts (dry roasted): 1 oz = 49 mg of magnesium
- Pumpkin seeds (hulled, roasted): 1 oz = 150 mg of magnesium
- Chia seeds: 1 oz = 111 mg of magnesium
- Black beans (boiled): 1/2 cup = 60 mg of magnesium
- Spinach (cooked): 1 cup
- Quinoa (cooked): 1 cup
If you are unable to get enough magnesium from your diet, you can consider taking a magnesium supplement. However, it is important to speak with your doctor first, as taking too much magnesium through supplements can lead to side effects such as cramping, diarrhea, and nausea. Additionally, magnesium supplements may not be suitable for people with certain conditions, such as kidney disease.
Research suggests that magnesium can help promote relaxation before sleep and improve sleep quality. Studies have shown that magnesium supplementation can help with falling asleep faster and reduce the risk of waking up earlier than intended, especially in older adults. Higher levels of magnesium in the body are associated with better sleep, longer sleep times, and reduced daytime tiredness. However, experts have not yet determined the exact ways in which magnesium impacts sleep.
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Essential oils, such as lavender and bergamot
Lavender oil is a proven, gentle way to fall asleep. It is rapidly absorbed through the skin, so this is the quickest and most effective way to use lavender to help you sleep. Place 2-3 drops on your temples or on the soles of your feet. Generally speaking, lavender is safe to use directly on your skin, however, if you are pregnant or breastfeeding, consult with your doctor. Never ingest lavender oil, put it in your eyes or on broken skin. You can also use lavender oil as a pillow mist. With lavender essential oil, a little goes a long way. If you make your own, include no more than 1ml of lavender essential oil per 120ml of pillow mist. Using too much oil can stain your pillowcases. If you prefer not to spray anything directly onto your pillowcase, you can place a few drops of essential oil onto a tissue or handkerchief. You can also combine your bath with lavender bath salts for better results. Use a lavender eye mask to completely block out light and help you drift off to sleep. The masks can be chilled in the freezer and the flaxseed retains the cold. The cool eye mask helps to relieve tension in the face and makes falling asleep easier.
Bergamot essential oil helps improve depression and alleviates psychological stress. It also improves mood and wakefulness when used upon awakening. Using aromatic essential oils is expected to relieve psychological stress and improve sleep quality and morning wakefulness.
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Exercise, but not too close to bedtime
Exercise is a great way to improve your sleep quality and duration. However, it is important to avoid exercising too close to bedtime as it can interfere with your sleep.
Exercising releases endorphins, creating a level of brain activity that can keep some people awake. Therefore, it is recommended to exercise at least 1 to 2 hours before bedtime, allowing endorphin levels to decrease and giving your brain time to wind down.
Moderate aerobic exercise increases the amount of slow-wave sleep, or deep sleep, that you get. This is the type of sleep where your brain and body rejuvenate. It can also help stabilize your mood and decompress your mind, an important cognitive process for naturally transitioning to sleep.
The time of day you exercise may vary depending on your personal preference. Some people find that exercising close to bedtime does not affect their sleep, while others may find it keeps them up at night. It is important to listen to your body and understand how exercise affects your sleep quality.
Engaging in at least 30 minutes of moderate aerobic exercise can improve your sleep quality, even on the same night. Cardio workouts such as swimming, biking, jogging, or walking are great options. You can also try resistance exercises like sit-ups, push-ups, and weight lifting, which have been shown to improve sleep and reduce anxiety and depression symptoms that may hinder sleep.
In summary, exercise is a natural way to improve your sleep, but it's important to be mindful of the timing to ensure optimal sleep quality.
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Frequently asked questions
There are many natural sleep aids that can help improve your sleep. Some of the most popular ones include melatonin supplements, herbal teas, magnesium supplements, passionflower, and valerian root.
Melatonin supplements are available over the counter at your local pharmacy.
Melatonin supplements are generally safe for healthy adults if taken for a short period of time. However, possible side effects include headache, dizziness, and nausea.
Herbal teas such as chamomile tea, passionflower tea, and tart cherry juice have been known to help with sleep.
Magnesium is a natural sedative that can help with insomnia and improve sleep quality and duration. Studies have shown that magnesium supplements are especially beneficial for older people and those with restless leg syndrome.
