{"id":6955,"date":"2025-01-19T19:41:48","date_gmt":"2025-01-19T19:41:48","guid":{"rendered":"https:\/\/bettersleep.org\/?p=6955"},"modified":"2025-02-19T19:43:08","modified_gmt":"2025-02-19T19:43:08","slug":"natural-sleep-aids","status":"publish","type":"post","link":"https:\/\/bettersleep.org\/blog\/natural-sleep-aids\/","title":{"rendered":"Natural Sleep Aids"},"content":{"rendered":"

Natural Sleep Aids: What to Know About Herbs, Supplements, and Foods that Promote Rest<\/span><\/h2>\n

A fact-based look at popular natural ways to get a better night\u2019s sleep.\u00a0<\/span><\/p>\n

We know sleep is<\/span> important<\/span><\/a> for our bodies and minds. Physically, it gives our bodies and minds time to rejuvenate tissue and boost our immune systems so we don\u2019t get sick. Mentally, sleep can affect whether we\u2019re in a good mood or not. When we don\u2019t sleep well, we don\u2019t feel well. We might be tired or irritable. Some people have a hard time concentrating or aren\u2019t able to put in their best efforts on everyday tasks.\u00a0<\/span><\/p>\n

Are you struggling to get a good night\u2019s sleep or stuck in a bad sleep rut? If so, it could be time to consider using a natural sleep aid to help you fall asleep\u2014and stay asleep\u2014for the<\/span> eight hours many adults need<\/span><\/a> each night. Luckily, numerous research studies show that many herbs, supplements, and foods are scientifically proven to promote better sleep. You deserve a whole night of relaxation and the best sleep possible!<\/span><\/p>\n

Herbs Known to Benefit Sleep\u00a0<\/span><\/h2>\n

Using herbs is a time-honored approach to strengthening the body and treating disease. A handful of herbs are scientifically proven to help you get a better night\u2019s sleep, and many are commonly found in tea or tea blends to promote use as a sleep aid.<\/span><\/p>\n

Herbs can also trigger side effects and interact with other herbs, supplements, or medications. For these reasons, you should use herbs with care\u2014and always under the supervision of a health care provider.<\/span><\/p>\n

Valerian Root<\/span><\/h3>\n

Valerian is a tall, flowering plant native to Europe, and herbalists use the plant’s root as a sleep aid. Some studies conclude that<\/span> Valerian root<\/span><\/a> can help you fall asleep and get better<\/span> quality sleep<\/span><\/a>. It may also have fewer side effects than prescription sleep aids. As with many studies on herbs and sleep, there are some contradictions about valerian, particularly its impact (or lack thereof) on insomnia.<\/span><\/p>\n

Valerian root is available in the U.S. as a liquid in extracts and tinctures, powered in capsules or tablets, and as a tea. The odor and taste are slightly unpleasant. Mix it with other herbs for a tea blend, or buy prepackaged valerian root tea.<\/span><\/p>\n

Valerian is known as a safe herb, but experts advise pregnant or breastfeeding women to avoid using it as more research is needed to rule out possible harmful effects on fertility or fetal development.\u00a0<\/span><\/p>\n

Chamomile<\/span><\/h3>\n

The most popular use of chamomile is as a bedtime<\/span> herbal tea<\/span><\/a> made from the flowers of German Chamomile, <\/span>Matricaria chamomilla L<\/span><\/i>. A flavonoid found in the flowers called apigenin creates a calming response in the mind, which makes you sleepy.\u00a0<\/span><\/p>\n

A<\/span> review of ten studies<\/span><\/a> shows that chamomile reduces the number of awakenings after falling asleep but does not improve sleep duration, sleep efficiency, or daytime functioning measures. Depending on your sleep goals, chamomile may or may not be the right herbal choice for you.<\/span><\/p>\n

Chamomile is widely available in the U.S. as an herbal tea and in capsules or tablets, liquid extracts oils for aromatherapy, and skin care products. Check with your doctor before using chamomile because it can have blood-thinning effects. Don\u2019t give chamomile to babies or children without consulting a pediatrician. Additionally, studies are inconclusive for pregnant or breastfeeding women, and it should be avoided.<\/span><\/p>\n

Lavender<\/span><\/h3>\n

Lavender is a flowering plant that has been used around the world for<\/span> centuries<\/span><\/a>. Egyptians used lavender oil in their mummification processes, and lavender baths were thought to purify the mind and body in ancient Persia, Greece, and Rome. Today, it\u2019s most commonly known as a sleep aid.<\/span><\/p>\n

A<\/span> review of 15 studies<\/span><\/a> found that inhaling lavender essential oil improved sleep quality in people with mild sleep disturbances. Other studies have shown that people who used lavender for aromatherapy were more refreshed when they woke up. A study of people diagnosed with anxiety disorders who were given lavender oil orally (edible oil, not essential oil) reported sleeping longer at night.<\/span><\/p>\n

Various forms of lavender, such as dried flowers, essential oils, topical oils, capsules, teas, and skin care products, are sold in the U.S. According to the<\/span> National Center for Complementary and Integrative Health<\/span><\/a>, it\u2019s safe to use lavender capsules for a short amount of time and to consume lavender when used in foods.<\/span><\/p>\n

You should not ingest lavender essential oil because it can cause nausea, cramping, and other harmful side effects. If using lavender skin care products, their safety can depend on your skin sensitivity. Most importantly, talk to your healthcare provider before using any form of lavender if you\u2019re pregnant or breastfeeding.\u00a0\u00a0<\/span><\/p>\n

Passionflower<\/span><\/h3>\n

Passionflower<\/span><\/a>, Passiflora incarnata<\/span><\/i>, has been used for centuries as a calming herb for insomnia, anxiety, seizures, and hysteria in the U.S. and Europe. Today, it’s used only to curb insomnia and anxiety. Scientists believe passionflower increases gamma-aminobutyric acid, or GABA, in the brain, which reduces activity in the brain cells to create a more relaxed sensation.<\/span><\/p>\n

The flowers, leaves, and stems of the passionflower plant are the parts used for medicinal purposes to make infusions, teas, liquid extracts, and tinctures. Mixing with other calming herbs, such as valerian or lemon balm, is common. Because of this, there are few scientific studies on the effectiveness of passionflower on its own.<\/span><\/p>\n

Due to the lack of studies on passionflower, adults should check with their doctor before using the herb and avoid giving it to children. Women who are pregnant or breastfeeding should avoid using passionflower.<\/span><\/p>\n

Ashwagandha<\/span><\/h3>\n

Ashwagandha<\/span><\/a>, <\/span>Withania somnifera<\/span><\/i>, or Indian ginseng, has long been used in Asia and Africa to treat insomnia, manage pain, relieve inflammation, and increase appetite. Ashwagandha is an adaptogen, a naturally occurring substance that helps your body adapt to stress by becoming more resistant and decreasing sensitivity to stressors, which makes it easier for your body to maintain homeostasis so you don\u2019t get exhausted easily.<\/span><\/p>\n

Ashwagandha is available as a sleep aid in gummies, tablets, capsules, and powdered forms.<\/span> Studies<\/span><\/a> vary on the dosage, but two reviews show that taking between 120 and 300 milligrams a day improves sleep quality for adults. A review of five studies shows that ashwagandha can significantly improve sleep for people with insomnia.\u00a0<\/span><\/p>\n

As with the other medicinal herbs, be sure to ask your doctor before taking ashwagandha in any form, and do not take it if you are pregnant because a high dosage can cause a spontaneous abortion.<\/span><\/p>\n

What About Supplements for Sleep?<\/span><\/h2>\n

Supplements<\/span><\/a> contain herbs, minerals, botanicals, amino acids, enzymes, and other ingredients to add nutrition to your body. Most are available as tablets, capsules, gummies, and powders. You should only use supplements under a physician\u2019s guidance. Let\u2019s explore some common supplements used for sleep.<\/span><\/p>\n

Melatonin<\/span><\/h3>\n

Melatonin is a naturally occurring hormone in our bodies that helps put your body into a<\/span> \u201cstate of quiet wakefulness,\u201d<\/span><\/a> which promotes sleep. The sleep<\/span> experts at Johns Hopkins<\/span><\/a> recommend taking 1 to 3 milligrams of melatonin about two hours before bedtime for one to two nights if you have occasional sleep difficulties. Using melatonin for a short amount of time can sometimes get your <\/span>circadian rhythm<\/span><\/a> back on track. It is widely available over the counter as tablets, capsules, gummies, and teas. Because you can become dependent on melatonin supplements, getting sunlight daily and sleeping in a dark room are natural options.<\/span><\/p>\n

Studies have shown that melatonin helps people with insomnia fall asleep slightly faster and is beneficial for people with delayed sleep phase syndrome, which means you fall asleep late and wake up late the next day. Melatonin can also help<\/span> adjust sleep-wake schedules<\/span><\/a> to combat jetlag or shift work.<\/span><\/p>\n

Magnesium<\/span><\/h3>\n

Magnesium is a nutrient essential for body processes, including muscle regulation and nerve function, blood sugar levels, blood pressure, and making protein, bone, and DNA.<\/span> Studies conducted on magnesium and sleep<\/span><\/a> are limited, but researchers have found that magnesium aids in relaxation by activating the parasympathetic nervous system, regulating melatonin, and binding to GABA receptors to quiet your nervous system and help your body get ready to sleep.\u00a0<\/span><\/p>\n

Magnesium supplements are available in three different forms, and magnesium glycinate or magnesium citrate are the options to use as a sleep aid. Avoid magnesium oxide because it’s a stool softener, which will only make it harder for you to sleep through the night.<\/span><\/p>\n

The<\/span> National Institutes of Health\u2019s Office on Dietary Supplements’<\/span><\/a> recommended daily allowance (RDA) for magnesium for sleep and general health is 200 to 310 milligrams per day. Its use as a sleep aid is not officially classified, so there\u2019s no recommendation on when to take magnesium before bed. Taking supplements one or two hours before bedtime is a good rule of thumb.<\/span><\/p>\n

The best way to get magnesium into the system is transdermally. A foot massage with magnesium oil before bed is an ideal option.<\/span><\/p>\n

L-theanine<\/span><\/h3>\n

Are you having trouble falling asleep or experiencing poor sleep quality?<\/span> L-theanine<\/span><\/a> acts on neurons, which influence brain waves and GABA receptors to promote relaxation and reduce stress and anxiety, which helps you fall asleep more easily. It might not reduce the number of times you wake up during the night or increase your sleep duration, but can enhance overall sleep quality and help you feel more refreshed in the morning.<\/span><\/p>\n

L-theanine supplements don\u2019t usually cause daytime sleepiness and may reduce the effects of caffeine on sleep. Ask your doctor about the recommended dosage for your specific sleep needs.\u00a0<\/span><\/p>\n

5-Hydroxytryptophan (5-HTP)<\/span><\/h3>\n

5-HTP is a chemical that your body makes from the amino acid tryptophan and changes into serotonin.<\/span> 5-HTP supplements<\/span><\/a> help raise serotonin levels in the brain and positively affect sleep, mood, anxiety, appetite, and pain. A 5-HTP supplement made from seeds of the African <\/span>Griffonia simplicifolia<\/span><\/i> plant is a good way to boost the chemical in your body because foods with tryptophan may not increase levels enough.<\/span><\/p>\n

Studies show that taking a 5-HTP supplement for six to 12 weeks can help you fall asleep faster and sleep deeper. Many over-the-counter multivitamins and herbal preparations are sources of 5-HTP. Children should not use 5-HTP, and adults should consult a doctor first because high doses can be toxic.<\/span><\/p>\n

Eat Your Way to a Good Night\u2019s Sleep<\/span><\/h2>\n

We\u2019ve already touched on some of the herbs that we can use to promote better sleep. Now, let\u2019s look at foods that make many of the same compounds found in supplements and other types of foods for sleep.<\/span><\/p>\n

Foods with Melatonin to Ease Into Sleep\u00a0<\/span><\/h3>\n

You can<\/span> add melatonin to your diet<\/span><\/a> by eating foods such as:<\/span><\/p>\n

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