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Natural Remedies To Improve Sleep

Discover effective natural remedies for better sleep, including valerian root, chamomile, and melatonin. Improve sleep quality naturally without the side effects of sedatives.


Sound sleep is one of the most important pillars of good health, along with diet and exercise. However, unlike the two other pillars, it is among the neglected ones. People take it for granted, taking a few steps to enhance sleep quality. Even worse, many might not realize that poor sleep might be the cause of their failing health.



For thousands of years, humans were in tune with their circadian rhythm, going to sleep soon after sunset and waking up at sunrise. The advent of electricity changed traditional lifestyles. However, the invention of gadgets had an even graver impact on sleep duration and quality.


Most adults must sleep for 7 to 8 hours to achieve and enjoy good health. This is not just lying in bed but rather sound sleep.


Medical drugs like sedatives are not an option. They might help you fall asleep, but they alter sleep architecture and quality. During sleep, people undergo phases of non-rapid eye movement (NREM) and rapid eye movement (REM) several times. Natural remedies are good because they help maintain sleep architecture, ensure adequate duration of various sleep phases, and improve the overall quality of sleep.



Natural remedies can also help normalize the biological clock or circadian rhythm. Thus, natural remedies help improve the sympathetic and parasympathetic nervous system balance and normalize blood pressure and metabolic rate.


Here are some of the natural sleep remedies to consider:


Valerian Root (Valerian officinalis)

Valerian root is perhaps among the most popular natural remedies. It has been trendy in Europe to reduce anxiety and enhance sleep, and now its use in the US is also rising. It appears that valerian helps in multiple ways. It helps people stay calm and reduces the time to fall asleep. However, it does not cause sedation. Moreover, people who use valerian wake up feeling refreshed the next day. Thus, one of the most extensive studies that compared data from 16 clinical studies concluded that there is sound evidence that valerian helps enhance sleep quality and manage insomnia (Bent et al., 2006).


Chamomile

There are two types of chamomile: German chamomile (Matricaria recutita), commonly used as a tea, and Roman chamomile (Chamaemelum nobile), widely used as an essential oil. Both are known to be effective calming plants. Chamomile can be used alone or in combination with valerian for a more potent effect. It helps promote relaxation. It is also rich in antioxidants called apigenin, also known to promote sleep.


One can use chamomile extract or even drink chamomile tea before bedtime to enhance sleep quality and relieve insomnia (Srivastava et al., 2010). One clinical study showed it alleviates both sleep quality problems and depression (Chang & Chen, 2016). That is the power of herbs; They possess multiple properties that can relieve various ailments!


Chamomile tincture: https://amzn.to/3XObcnM


Lavender (Lavandula angustifolia)

This aromatic plant is excellent herb for the nervous system. It is also loved for its wonderful aroma. It contains linalool, camphor, linalyl acetate, and other organic compounds known as excellent antioxidants and anxiety relievers. Since lavender helps relieve anxiety, it could be why it has remained so popular for centuries. Lavender is safe and suitable for both inhalation and ingestion. Many clinical studies show it works (Lillehei et al., 2015). However, we recommend consulting a qualified professional before ingesting any essential oil.


 Another clinical study showed it effectively enhanced sleep quality and reduced anxiety (Ozkaraman et al., 2018). It is important to note that there are many varieties of lavender, but the one with the most calming effect is the L. angustifolia species. So note this before purchasing your next lavender herb or essential oil. Drinking lavender teas or tinctures is a good idea.


Lavender tincture: https://amzn.to/3xx7rbT


Passionflower (Passiflora incarnata)

This climbing vine is native to the Americas. It is appreciated in the Americas and Europe for its calming effects. It is now among the popular natural remedies for reducing anxiety and managing sleep quality. Studies show it can help manage insomnia by increasing total sleep time, reducing wakefulness, and improving sleep cycles(Guerrero & Medina, 2017).

Passionflower tincture: https://amzn.to/45MElSC


Melatonin

Melatonin differs from all the other supplements discussed above. It is not a plant extract, but it is commonly available as a sleep supplement. Melatonin is a hormone produced by the brain. It plays a vital role in regulating the biological clock, circadian rhythm, and sleep cycles—changes in melatonin production in the brain cause insomnia. There are many other health benefits of melatonin, such as boosting immunity, helping regulate blood pressure, reducing anxiety, and more(Melatonin, n.d.). It is a hormone and should not be used long-term.


Magnesium

Magnesium is the second most essential mineral in the human body after calcium. This mineral is unique because it regulates the working of more than 300 enzymes in the body. Thus, magnesium is needed for numerous body functions, from healthy bones to energy production. It also plays a vital role in the production of certain neurotransmitters. Insomnia is one of the symptoms of magnesium deficiency, which explains why consuming magnesium-rich foods or supplementing with magnesium improves sleep.


Magnesium is known to calm nerves and relieve anxiety and headaches at higher dosages. It is known to increase the production of GABA, a neurotransmitter that promotes good sleep. Similarly, its higher intake is associated with greater melatonin production (Abbasi et al., 2012).


L-Theanine

Most people have experienced the relaxing effect of a cup of tea. This is especially true for a cup of green tea. However, most people do not realize this relaxing effect is due to its L-theanine content. L-theanine is a kind of amino acid with many health benefits. It is good for improving sleep quality and enhancing memory and brain health. This supplement also has anti-aging properties. It can induce sleep without causing sedation or excessive drowsiness and is non-addictive. Thus, it is a safe and effective natural sleep remedy(Tp et al., 2015).


5-Hydroxytryptophan (5-HTP)

This is one of those unpopular remedies that can help improve sleep. Our body makes 5-HTP from tryptophan, which is present in some foods. L-tryptophan is a precursor to serotonin, a hormone essential for normal sleep function. Hence, 5-HTP may help the body produce serotonin naturally, improving sleep quality. An analysis of multiple studies shows that taking tryptophan can help improve sleep quality (Sutanto et al., 2022).


The Bottom Line

The most considerable benefit of using natural remedies to manage sleep issues or insomnia is that they do not cause sedation or drowsiness. Consequently, they also do not disrupt sleep architecture. It means that they help induce sleep more naturally. Moreover, people who use natural remedies to improve their sleep feel much better the next day. Natural remedies do not cause headaches and other issues characteristic of sedatives.


References

  • Abbasi, B., Kimiagar, M., Sadeghniiat, K., Shirazi, M. M., Hedayati, M., & Rashidkhani, B. (2012). The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. Journal of Research in Medical Sciences : The Official Journal of Isfahan University of Medical Sciences, 17(12), 1161.


  • Bent, S., Padula, A., Moore, D., Patterson, M., & Mehling, W. (2006). Valerian for Sleep: A Systematic Review and Meta-Analysis. The American Journal of Medicine, 119(12), 1005. https://doi.org/10.1016/j.amjmed.2006.02.026


  • Chang, S. M., & Chen, C. H. (2016). Effects of an intervention with drinking chamomile tea on sleep quality and depression in sleep disturbed postnatal women: a randomized controlled  trial. Journal of advanced nursing, 72(2), 306–315. https://doi.org/10.1111/jan.12836



  • Lillehei, A. S., Halcón, L. L., Savik, K., & Reis, R. (2015). Effect of Inhaled Lavender and Sleep Hygiene on Self-Reported Sleep Issues: A Randomized Controlled Trial. Journal of Alternative and Complementary Medicine, 21(7), 430. https://doi.org/10.1089/acm.2014.0327



  • Ozkaraman, A., Dügüm, Ö., Özen Yılmaz, H., & Usta Yesilbalkan, Ö. (2018). Aromatherapy: The Effect of Lavender on Anxiety and Sleep Quality in Patients Treated With Chemotherapy. Clinical journal of oncology nursing, 22(2), 203–210. https://doi.org/10.1188/18.CJON.203-210


  • Srivastava, J. K., Shankar, E., & Gupta, S. (2010). Chamomile: A herbal medicine of the past with bright future. Molecular Medicine Reports, 3(6), 895. https://doi.org/10.3892/mmr.2010.377


  • Sutanto, C. N., Loh, W. W., & Kim, J. E. (2022). The impact of tryptophan supplementation on sleep quality: a systematic review, meta-analysis, and meta-regression. Nutrition reviews, 80(2), 306–316. https://doi.org/10.1093/nutrit/nuab027


 

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