Craved by many, relished by few – not much in this world can top a good night’s sleep.
We all know how important sleep is for health. It rejuvenates our energy, enhances our mood, recovers our muscles, improves our cognition, and regulates our bodily functions.
Yet despite how sought after a good night’s sleep may be, sometimes it can be quite difficult to wind down. It is especially difficult during periods of high stress and overworking… isn’t that ironic? The more you need, the less you get.
“There is a time for many words, and there is also a time for sleep” – Homer, The Odyssey
When you truly need a good night’s rest, a little help can go a long way. Below are the top 8 natural sleep remedies that calm the mind when nothing else can.
These 8 were specifically chosen for their combination of calming and recovery benefits. One of the issues with prescription sleep medication is the grogginess that accompanies the morning after.
Important note: only use sleep-aids when you really need to. Your brain does not discriminate against dependency – even natural products can pose a risk when used in high frequency!
All of these are safe enough to try on your own, as they do not interact with other medications (with the potential exception of #5). But before replacing your sleep medication with these, it is important to consult with your doctor.
1) Valerian
Native to Asia and Europe, Valerian is most commonly used to treat anxiety, depression, insomnia and menopause (1).
300-900 mg of valerian has been shown to enhance sleep quality without inducing any adverse side effects (2).
One study found that valerian reduced the transition time to fall asleep and increased the REM percentage during sleep, two of which are objective measures (3).
Several studies also indicate that valerian has very positive self-reported sleep effects (4, 5).
Other studies, however, find no conclusive evidence that valerian can treat serious insomnia (5, 6).
Valerian is most beneficial for patients with mild to moderate insomnia, and no evidence indicates that it stimulates grogginess or mental fog upon waking up. It is a very safe substance and there is no risk in trying how it works for you (7, 8).
2) Chamomile
Chamomile is a natural sedative that has been used for thousands of years, with roots tied to ancient Egypt, Greece, Rome, and the Anglo-Saxons (9)
It’s widely known that chamomile’s sedative properties can induce a deep sleep shortly after consumption (10, 11).
Several studies specify that chamomile’s potency is especially powerful in elderly patients, having a significant impact on the quality of their sleep (12, 13).
The sedative properties of chamomile, in relation to reducing anxiety, may also prevent nightmares and other sleep disorders (14).
Chamomile is even considered as a mild tranquilizer and exhibits benzodiazepine-like hypnotic activity in higher doses (15).
For this reason, it may be considered an effective alternative to prescription insomnia medication. Consult with your doctor.
3) Lavender
Many know Lavender for its signature soothing fragrance. What’s less known, however, is the medicinal benefits that come along with it.
Several studies indicate that lavender aromatherapy promotes a deep sleep for those with insomnia. These results are especially apparent in young individuals (16, 17, 18).
In one study of 79 College students, lavender aromatherapy showed significant self-reported results for waking up refreshed and revitalized. This, in combination with other methods of sleep hygiene, provided the best results for sleep quality (19).
Lavender aromatherapy has also shown great results for postpartum mothers. In a study with 158 postpartum mothers, lavender helped regulate mood swings, crying spells, and anxiety, all of which relate to insomnia (20, 21).
Lavender has a strong connection to the nervous system, which makes it such an effective sleep-aid. There is evolving evidence that suggests lavender essential oil may treat several neurological disorders in the future (22).
4) Melatonin
Melatonin is perhaps the most widely used over the counter sleep-aid, with over 3 million Americans using it as of 2012 (23)
Melatonin is a hormone produced naturally in the pineal gland and regulates the body’s biological sleep and wake cycles (24, 25).
The precursor to melatonin is serotonin, which is a neurotransmitter responsible for our happiness and joy (26). It’s also the reason why a good night’s sleep is so important for mental health. We need melatonin to produce serotonin and vice versa.
This is very beneficial for those who work during the night and need to sleep during the day. Since the secretion of melatonin is inhibited by daylight and sunshine, taking it externally can improve the quality of daytime sleep. (27).
Insomnia is often the result of an individual’s inability to produce enough melatonin to regulate normal sleep-wake cycles. For those who do not produce enough melatonin naturally, taking it over the counter can provide some strong benefits (28, 29).
However, it’s very important to not rely too heavily on using melatonin for sleep as it directly influences your sleep hormones and can cause several side-effects, such as headaches, dizziness, and day-time drowsiness (30, 31). Use it at your own discretion.
5) CBD Oil
Cannabidiol (CBD) is the most powerful non-psychoactive cannabinoid in the Cannabis family, and has a wide range of use, primarily treating insomnia, anxiety, inflammation, and pain (32, 33).
One study found that in a sample of 72 adults, 48 of them (67%) reported improved levels of sleep after a month of using CBD (34).
In addition to improving sleep quality, other studies suggest that CBD also decreases sleep disturbances and the transition time of falling asleep (35, 36).
Moreover, CBD does not interfere with the sleep-wake cycle as opposed to many prescription medications, like benzodiazepines or SSRIs (selective serotonin reuptake inhibitor) (37).
CBD is legal in Canada and, for the most part, everywhere in the US. If you reside in the US, just beware of your state’s regulations and make sure to purchase from an FDA approved vendor. In Canada, you can purchase Federal Approved CBD from most provincial stores (38, 39).
6) Magnesium
Magnesium is one of the 24 essential vitamins & minerals of the body, known for protecting metabolic health, stabilizing mood, regulating stress, and promoting better sleep (40).
Magnesium has numerous benefits for those suffering from sleep disorders, including improved sleep efficiency, sleep time, transition into sleep, and early morning clarity (41).
Contrarily, magnesium was also found to reduce the likelihood of falling asleep during the day for women. This was measured through a study of 1487 adults aged 20 and up, from 2002 to 2007, where only 5.3% did not nap during the day after consuming 332.5 mg of magnesium for 3 days (42).
Magnesium was also shown to have effective results for patients with PLMS (periodic limb movements during sleep) and RLS (restless legs syndrome (43).
Apart from taking it over the counter, you can find magnesium in:
- Dark Leafy Greens
- Seeds and Nuts
- Broccoli
- Squash
- Legumes
- Meat
- Coffee
- Chocolate
- Unprocessed Whole Grains (44)
7) Glycine
Glycine is an amino acid that supports bone and muscle strength, regulates your metabolic rate, improves memory, and promotes good quality sleep (45, 46).
Glycine is produced naturally in the body and helps secrete serotonin, the precursor to melatonin (47). The melatonin-serotonin transaction is necessary for the sleep-wake cycle to function effectively.
Research has shown that in addition to improving memory, taking 3 grams of glycine before bed decreases the time it takes to fall asleep and reduces the likelihood of falling asleep during the day (48, 49, 50).
Glycine is typically found in high protein foods, like meat, fish, dairy, eggs, and legumes (51).
8) Passion Flower
Passionflower, known as Passiflora incornata, is a plant in the Passiflora family. It was used traditionally by Native Americans to treat boils, wounds, earaches, and liver problems (52).
It’s most prominent uses nowadays concern insomnia and anxiety.
Passionflower is widely known to calm the mind, and numerous studies have documented subjectively that it can promote a deep, peaceful, and uninterrupted sleep (53, 54, 55).
Passionflower’s potency is credited to its strong sedative effects, which also help relieve anxiety and chronic stress. This is valuable for insomnia as high states of stress are typically the cause of sleep disorders (56).
Research suggests that passionflower increases levels of gamma-aminobutyric acid (GABA) in the brain, which is a neurotransmitter that regulates mood and has a calming effect. (57)
Other research indicates that passionflower increases slow-wave (deep) sleep by reducing REM, reducing sleep transition time, and increasing the duration of sleep (58, 59).
Passionflower also plays a key role in regulating the body’s circadian rhythm, which modulates many physiological and behavioral functions that affect the sleep-wake cycle. These functions include the metabolic rate, body temperature, and gastrointestinal motility (60, 61).
