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Medically reviewed by:
Dr. Shiyan Ooi
,
School of Medical Sciences, University of Manchester
If you’re searching for a natural sleep remedy to help end your insomnia, there are many things to keep in mind. Discover eight natural sleep remedies that can enhance relaxation and promote better rest – ranging from chamomile tea and exercise, to aromatherapy and Sleep Reset to calm your mind and body for a peaceful night's sleep.
Chamomile tea, a time-honored natural sleep remedy, has compounds that bind to brain receptors, reducing anxiety and promoting relaxation before bed.
German chamomile is most commonly consumed as a tea, while Roman chamomile is available as a tincture due to its bitter taste. Both types of chamomile are believed to have a calming effect, promoting relaxation and sleep readiness. However, according to the Natural Medicines Comprehensive Database, there is insufficient evidence to conclusively support its effectiveness in treating insomnia.
Valerian root has a long history of use by elevating GABA levels in the brain, which helps to alleviate anxiety and induce relaxation. You can enjoy valerian root as a tea or take it in supplement form before bedtime.
A study has shown that valerian root effectively improves sleep quality and reduces the time it takes to fall asleep. However, it's worth noting that it may take several weeks of consistent use to experience its full benefits. It’s generally well-tolerated for one to six weeks. However, some individuals may experience headaches or a sensation of feeling groggy after using it.
Passionflower’s (also known as maypop) mechanism involves increasing gamma-aminobutyric acid (GABA) levels in the brain, which helps calm nerve activity and reduce anxiety.
You can consume passionflower as a tea or in supplement form. For passionflower tea, steep 1-2 teaspoons of dried leaves in hot water for 5-10 minutes before bedtime. Alternatively, taking a passionflower supplement about an hour prior to sleep can aid in transitioning your mind and body into a state of rest.
Melatonin is a naturally occurring hormone, but it's often used to help people fall asleep faster and stay asleep longer. Coming in pill, liquid or gummy form, it's important to note that melatonin should be used with caution and under the guidance of a healthcare provider. While it can be effective for some people, it may not work for everyone and could potentially cause side effects such as headaches or dizziness.
It’s important to note that melatonin lacks regulation and long-term testing. Some individuals may experience grogginess and depression as a result of consumption and others may find that while it helps them fall asleep quickly, they awaken in the middle of the night. Nevertheless, studies suggest that melatonin is generally safe for short-term use (less than 3 months)
Magnesium helps activate the parasympathetic nervous system, which is responsible for calming down the body and getting ready for sleep. To ensure optimal magnesium levels, consider incorporating foods such as spinach, almonds, and avocados into your diet or taking supplements before bedtime.
Exercise helps to reduce stress and anxiety, which are common causes of insomnia. It also regulates the body's circadian rhythm, making it easier to fall asleep and stay asleep throughout the night.
Aim for at least 30 minutes of moderate-intensity activity per day when incorporating exercise into your routine. This could include brisk walking, jogging, cycling or swimming. However, be conscious of timing as exercising too close to bedtime may have a stimulating effect on the body and make it harder to fall asleep.
Sleep Reset provides a comprehensive approach to addressing sleep issues, offering a range of evidence-based techniques and strategies to promote better sleep. These techniques may include relaxation exercises, sleep hygiene practices, and cognitive-behavioral therapy for insomnia.
We also offer personalized guidance and support tailored to individual needs. This personalized approach ensures that the recommendations and strategies provided align with the specific sleep challenges faced by each individual, increasing the likelihood of success.
Furthermore, Sleep Reset incorporates a holistic perspective on sleep, recognizing the importance of lifestyle factors, such as diet and exercise, in achieving optimal sleep. By addressing these aspects in conjunction with other sleep-promoting techniques, we provide a well-rounded and comprehensive approach to improving sleep quality.
Aromatherapy, utilizing essential oils, offers a natural approach to enhance both physical and psychological well-being. This sleep remedy has demonstrated effectiveness in reducing anxiety, promoting relaxation, and improving sleep quality.
A small study conducted on older adults with dementia revealed that lavender aromatherapy effectively improved symptoms of sleep disturbances. Participants experienced an increase in total sleep time, and fewer individuals reported early awakenings and difficulty returning to sleep. Similarly, another study involving 60 individuals with coronary artery disease found that lavender aromatherapy enhanced sleep quality and reduced anxiety after a period of 15 days.
Dr. Shiyan Ooi
Dr. Shiyan Ooi is a medical doctor with over a decade of experience treating patients with chronic conditions. She graduated from the University of Manchester with a Bachelor of Medicine and Surgery (MBChB UK) and spent several years working at the National Health Service (NHS) in the United Kingdom, several Singapore government hospitals, and private functional medicine hospitals. Dr. Ooi specializes in root cause analysis, addressing hormonal, gut health, and lifestyle factors to treat chronic conditions. Drawing from her own experiences, she is dedicated to empowering others to optimize their health. She loves traveling, exploring nature, and spending quality time with family and friends.
