Some people cannot sleep peacefully at night. Can you? Millions of people are considering natural sleep remedies as a less harsh alternative to go-to-sleep pills. The positive news is that there are lifestyle changes and quite a few solutions to sleep better supported in science. Ranging from ancient herbal culture to contemporary scientific investigation, these seven evidence-based interventions work at the root of the problem without side effects.
Valerian root was widely used in ancient times to induce relaxation. It is found to raise GABA (a soothing neurotransmitter) and possibly to shorten the time to fall asleep.
The Science of It
In a 2020 review of 16 articles, valerian was shown to significantly increase sleep quality (by 30 per cent) (Find the source).
Efficient when used continuously for 2-4 weeks.
The Usage: How to Use It
Tea: Place 1 teaspoon of dried root into the hot water and soak it for 10 minutes.
Capsules: Value incorporates extraction that is standardised at 0.8% valerenic acid.
“Valerian is not an immediate solution, yet it is one of the few herbs which have clinical support in long-term effects on sleep.” — Dr. Eleanor Harris, Sleep Neurologist
valerian plant and roots
2. Magnesium – Your Relaxation Mineral
The Reason Why It is Helpful
Magnesium controls melatonin and relaxes the central nervous system. Insufficiency is connected with insomnia and multiple awakenings.
Key Research
In a study conducted in the year 2012, it was revealed that magnesium supplementation cut night awakenings by 56% (source).
Best Forms: Glycinate or citrate, that highly absorbable.
Dietary Sources
✔ Spinach ✔ Almonds ✔ Dark chocolate (85% or more cocoa)
Magnesium
3. The Sweet Dreamer Tea (Helps to Sleep)
The Science of It
Chamomile also has a constituent called apigenin, which binds to GABA receptors, thereby inducing relaxation.
Evidence
In a study conducted in 2016, patients in a trial went to sleep 15 minutes earlier when they consumed chamomile tea (source).
Pro Tip
Incubate at a steep angle of no less than 10 minutes to maximise the release of apigenin.
4. Lavender Aromatherapy
The Working Process
Breathing in lavender essential oil reduces the cortisol level and eases the rate of heartbeat, which prepares the body to sleep.
Study Results
The patients in the ICU sleeping under lavender had their sleep 60 per cent deeper (source).
Best Methods
Diffuser: Put 3-5 drops of water in the diffuser 30 minutes before bedtime.
Pillow spray: Put 10 drops and 30ml of water in a spray bottle.
Lavender
5. Tart Cherry Juice
Natural Melatonin Source
Tart cherries are found as one of the rare natural foods with melatonin present in them naturally.
Research Findings
Older adults who drink 240ml each day; found to sleep 84 minutes more (source).
Important Note
Choose unsweetened fruit juice to prevent blood sugar shock.
This Ayurvedic herb lowers the cortisol levels, hence it is ideal against stress-induced sleep disorders.
Clinical Proof
8 weeks of 600mg a day leads to a 72 per cent increase in sleep quality (source).
Key Takeaways of Natural Sleep Remedies
Valerian and ashwagandha are more effective when used long-term.
Magnesium and tart cherry juice can help with sleep problems related to nutrients.
Chamomile and lavender develop soft, direct relaxation.
A good sleep hygiene boosts all the remedies.
Ashwagandha
Conclusion
Natural sleep remedies can be remarkably effective when matched to your specific needs. Whereas the valerian or ashwagandha are useful in chronic cases of sleep disorders, the chamomile or lavender can be used in mild cases of sleeplessness. These will be best coupled with good sleep hygiene.
“The correct solution lies in the fact that your sleeplessness might be a consequence of stress, lack of nutrition or disturbance of the circadian rhythm.” — Dr. Rebecca Shaw, Sleep Specialist
FAQ
Q: Can I use the combination of these remedies? A: Yes (e.g. chamomile tea + magnesium), however, one after another so you can see how it affects you.
Q: When can I expect the improvements to start feeling? A: Herbs such as valerian can take up to 2-4 weeks; tart cherry juice it can take days.
Q: Do they have any side effects? A: Uncommon, though valerian could make a person feel sleepy; lavender oil could irritate the delicate skin.
