Getting enough, good-quality sleep is essential for good health. Sleep allows the body and brain to rest, recover, and function at its best.
Research shows that sleep affects everything from learning and memory to creativity and decision-making; and not getting enough may increase the risk of various health conditions like obesity, diabetes, and heart disease.
However, many of us aren’t getting the sleep that we need. According to the NHS, one in three UK adults regularly experience insomnia.
Very often, small changes, like limiting the use of electronics before bed and creating the ideal bedroom environment, can make all the difference. But, some of us may need an extra helping hand.
With this in mind, we’ve pulled together a list of eight natural remedies, which research suggests may help you get some better shut-eye.
Note: If you’ve been experiencing unexplained tiredness recently or are considering adding new supplements to your diet, it’s important to speak to your GP.
1. Melatonin
Melatonin is known as the sleep hormone, so it’s no surprise that keeping your levels in check is a good place to start when it comes to improving your sleep.
The body produces melatonin naturally, and its main role is to signal to the brain when it’s time to sleep. Melatonin levels fluctuate throughout the day in line with the circadian rhythm (the body’s internal clock, which controls our sleep-wake cycle). Melatonin naturally rises in the evening when it’s time to sleep, and falls in the morning when it’s time to wake up.
However, several factors can influence melatonin production and disrupt the natural sleep-wake cycle. This includes how much time you spend outside during the day and the use of electronics before bed. Creating healthy habits to regulate your circadian rhythm is useful, but some people also find it beneficial to take a supplement.
Research has found that melatonin supplements can improve sleep quality in people with sleep disorders. They do so by reducing the time taken to fall asleep and helping us stay asleep for longer.
Other studies have found that melatonin supplements can be particularly useful for people who have to sleep during the day as a result of their schedule (for example, shift workers).
To find out more about melatonin and the role that it plays in sleep, have a read of our article; Everything you need to know about melatonin and the circadian rhythm. You can find guidance on melatonin supplements on the NHS website too.
Note: It’s important to speak to your GP before adding any new supplements to your diet. Studies suggest that melatonin supplements are safe for adults when used over short periods, but further research is needed on longer-term effects.
2. Magnesium
Magnesium is an essential mineral that plays a key role in keeping us healthy – including heart and brain function.
Studies have also found that magnesium may have relaxing effects on the mind and body, making it easier to fall asleep. In particular, research has noted that magnesium can act as a natural muscle relaxant. And, as a result, magnesium deficiency has been linked to poor sleep and insomnia.
Evidence suggests that this relaxing effect is partly due to magnesium’s ability to regulate melatonin production. Another reason could be that magnesium appears to boost levels of gamma aminobutyric acid (GABA) – a brain messenger known to have calming effects.
This study of older adults found that magnesium supplements helped to reduce the amount of time it took participants to fall asleep, compared to a placebo. For maximum benefits, research suggests that a combination of magnesium, vitamin B, and melatonin may be particularly effective for treating insomnia, regardless of the cause. Some people find magnesium oil to be particularly beneficial.
For more information about magnesium and how to make sure you’re getting enough, check out our article; Magnesium – what it is and why it’s important.
3. Chamomile tea
Chamomile tea is a popular remedy for several health issues, including sleep. Many people drink chamomile tea for insomnia because they find that it helps them to relax.
Research suggests that chamomile’s effects on sleep are mainly due to its flavonoid content. In particular, the flavonoid, apigenin, is known to bind to receptors in the brain that cause drowsiness.
This study revealed that, after two to four weeks of treatment with chamomile, people were less anxious and sleeping better. Another study found that the apigenin content in chamomile tea led to moderate improvements in daytime functioning in people with insomnia.
Some research suggests that taking chamomile in supplement form may offer better results. This is because supplements may contain higher amounts of apigenin. In this study, when older adults took 200mg of chamomile extract supplements twice a day for 28 days, they reported significant improvements in sleep quality and were able to fall asleep faster.
4. CBD oil
CBD, which stands for cannabidiol, is a chemical compound that’s extracted from hemp and cannabis plants to make oil.
Because it contains low amounts of tetrahydrocannabinol (THC) (the psychoactive ingredient in cannabis), CBD products don’t cause the same ‘high’ as other cannabis products.
Once extracted from hemp or cannabis plants, CBD is combined with a carrier such as olive, hemp seed, or coconut oil, which further dilutes it.
In this study of people with anxiety, CBD oil improved sleep quality and reduced anxiety in nearly 67% and 79% of participants, respectively, within the first month of use. Another study concluded that CBD could be effective at relieving symptoms of insomnia.
That said, further research is needed to confirm whether or not CBD can be recommended as a treatment for sleep disorders.
You can buy CBD in various forms, including as an oil, balm, or in gummy or capsule form. To learn more about CBD oil and its potential uses, check out our article; What is CBD oil and is it safe to use?
5. Passionflower
Passionflower, specifically Passiflora incarnata, is a type of plant that’s been found to reduce stress and improve anxiety and depression, which may benefit sleep.
In this study, when participants drank herbal tea containing purple passionflower for one week, they slept better. Another study of people with insomnia found that those who took passionflower extract over a two-week period experienced improved sleep (including how long they slept for) compared to the placebo group.
One study of rats also revealed that passionflower significantly increased deep sleep, reduced rapid eye movement (REM) sleep, and helped the rats fall asleep more quickly.
Experts believe that passionflower affects sleep by increasing levels of a chemical called gamma aminobutyric acid (GABA) that the brain produces to help regulate mood. Research shows that GABA reduces brain cell activity, making us feel more relaxed.
6. Valerian root
Valerian is a herb native to Asia and Europe. The root of the plant has been used to treat everything from migraines and stomach cramps to insomnia for centuries. Valerian root is available in tea and supplement form.
Research suggests that valerian root may help people fall asleep faster, improve sleep quality, and spend more time in the deep-sleep stage.
In this study, menopausal and postmenopausal women reported experiencing better sleep after taking valerian root. And another study found people undergoing hemodialysis slept better and were less anxious and depressed after taking valerian root before bed for one month, compared with a placebo.
This study also concluded that when people who had undergone heart surgery took valerian at night for 30 days, they experienced significant improvements in the length and quality of sleep, and the time taken to fall asleep.
Valerian root contains several chemical compounds, including flavonoid and essential oils like valeric acid, which may explain its impacts on the brain and body.
Nevertheless, other studies have suggested that valerian’s effects on sleep may only be minor, so further research is needed to fully understand its impact.
7. Lavender
There’s evidence that lavender may be effective for improving sleep.
Some studies suggest that simply smelling lavender oil before sleeping may be enough to improve sleep quality in those with or without insomnia.
Another study of older adults with dementia found that lavender aromatherapy was effective at reducing sleep disturbances. Overall, people slept for longer, and fewer woke up early and struggled to get back to sleep.
Lastly, this study reported that people with coronary artery disease experienced better sleep and less anxiety after 15 days of lavender aromatherapy.
To use lavender oil, try putting some on your pillow, or add a few drops to an oil diffuser if you own one. Have a read of this guide to lavender oil for sleep and anxiety from Holland & Barrett for more tips.
8. Glycine
Glycine is an amino acid that’s important for healthy nervous system function. Research suggests that it may also help to improve sleep.
Experts are yet to determine why this is, but evidence suggests that it may be due to glycine’s ability to lower body temperature, signaling to the brain that it’s time to sleep. Other research shows that glycine can help to increase serotonin – a neurotransmitter which plays a role in the sleep quality.
In this study, participants who were struggling with poor sleep took 3g of glycine or a placebo immediately before sleeping. Those who took glycine reported feeling less fatigued and more clear headed the following day, compared to the placebo group.
Further research suggests that glycine may help people to fall asleep faster, improve overall sleep quality, and decrease daytime drowsiness.
Glycine is found in a variety of foods including meat, eggs, fish, beans, legumes, spinach, kale, and bananas. You can also buy it in supplement form. Check out this list of top glycine foods from Doctor Kiltz for more information.
Final thoughts…
Sleep problems can have a significant impact on quality of life. If you’ve been struggling to sleep recently or often wake up feeling tired and groggy, adding a natural sleep remedy to your routine could make all the difference.
Note: If you’ve been experiencing unexplained tiredness recently or are considering adding new supplements to your diet, it’s important to speak to your GP.
For further reading, head over to the sleep and fatigue section of our website. Here, you’ll find help and information on everything from insomnia to common age-related sleeping problems.
Which natural remedies have helped to improve your sleep? Are you interested in trying any from our list? We’d love to hear from you in the comments below.
