Sleep & Lifestyle

Natural Sleep Aids To Help You Fall Asleep

    If you’re having trouble sleeping, one of your first instincts might be to head to the drugstore to grab an over-the-counter sleep aid. However, instead of heading down to the pharmacy, consider trying out one of these natural sleep remedies first! Chances are you may already have some in the house. As with any new health or wellness regimen, be sure to consult your doctor about potential benefits and risks that may arise.

If you’re having trouble sleeping, one of your first instincts might be to head to the drugstore to grab an over-the-counter sleep aid. However, instead of heading down to the pharmacy, consider trying out one of these natural sleep remedies first! Chances are you may already have some in the house. As with any new health or wellness regimen, be sure to consult your doctor about potential benefits and risks that may arise.

Lavender

Lavender is one of the most widely known sleep aids, and for good reason! Its fragrant flowers emit a soothing scent that is believed to promote relaxation and better sleep quality. There are many ways to utilize lavender aromatherapy, including keeping a lavender sachet in your pillowcase, using an essential oil diffuser in the bedroom, burning a lavender candle, or using a pillow/linen spray.

Chamomile

Most often seen in tea, chamomile is another gentle, natural sleep aid. Chamomile tea is thought to help with sleep due to the presence of flavonoids, which interact with receptors in the brain that are involved in the sleep-wake transition. Try it with some warm milk, another bedtime drink believed to aid relaxation and the sleep process.

Melatonin

Perhaps one of the most popular sleep aids, melatonin is a naturally-occurring hormone in your body that is triggered by changes in light. Your body starts to produce melatonin in the evening when light levels are low, but rises in screentime and blue light exposure may make it harder to fall asleep. Melatonin has been proven to reduce the time needed for someone to fall asleep, as well as increase overall sleep time, marking it as an effective natural sleep aid. However, studies have shown that the dosage of melatonin in different brands of dietary aids varies widely, so when you find a supplement that works for you, be sure to stick with that brand.

Valerian Root

Valerian root is an increasingly common herbal extract, native to Asia and Europe, used as a supplement for managing anxiety, depression, and difficulty sleeping. While many people have reported success using valerian root and seeing improvements in sleep latency (amount of time it takes to fall asleep) and sleep quality, however, studies remain inconclusive.

Passionflower

Passionflower, also known as maypop, is a flowering plant whose chemicals are used to produce calming effects in the body. It’s believed to be a natural sedative that’s used to calm anxiety and improve total sleep time and efficiency. Studies have shown that consuming passionflower in tea form may be more effective than taking a passionflower supplement.

Did you enjoy this article? Check out our Relaxing Books & Audiobooks list for more ways to help you drift off.

references

  1. Natural sleep aids: Home remedies to help you sleep. Johns Hopkins Medicine. (2021, August 8). Retrieved August 23, 2022, from https://www.hopkinsmedicine.org/health/wellness-and-prevention/natural-sleep-aids-home-remedies-to-help-you-sleep

  2. Suni, E. (2022, August 18). Melatonin and sleep. Sleep Foundation. Retrieved August 23, 2022, from https://www.sleepfoundation.org/melatonin

  3. Study finds that melatonin content of supplements varies widely. American Academy of Sleep Medicine – Association for Sleep Clinicians and Researchers. (2020, January 27). Retrieved August 23, 2022, from https://aasm.org/study-finds-that-melatonin-content-of-supplements-varies-widely/

  4. Healthline Media. (n.d.). 9 natural sleep aids to help you get more ZZZ's. Healthline. Retrieved August 23, 2022, from https://www.healthline.com/nutrition/sleep-aids#passionflower

  5. Bruce, D. F. (2022, January 26). Natural sleep aids and remedies. WebMD. Retrieved August 23, 2022, from https://www.webmd.com/women/natural-sleep-remedies

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