This article discusses 9 natural sleep remedies.
Watch Now: Natural Remedies to Beat Insomnia
Melatonin
Melatoninis a naturally-occurring hormone.
It helps regulate the sleep-wake cycle in the brain.
Get our printable guide for your next doctor’s appointment to help you ask the right questions.
Studies measuring sleep quality have found no difference between people taking valerian and those taking a placebo.
However, some people in the studies anecdotally reported that their sleep quality improved with valerian.
Valerian root is typically taken an hour before bed.
Most of the research on the effects of kava on insomnia is limited to animal studies.
However, clinical trials have not shown this herb is helpful for insomnia.
Tryptophan
Tryptophanis a naturally-occurring amino acid found in certain foods.
It is a building block ofserotonin.
Serotonin is converted to melatonin.
Research shows mixed evidence for the effectiveness of tryptophan on sleep quality.
Try eating foods that contain tryptophan, such as:
Note that L-tryptophan supplements are not recommended.
Magnesium
The mineralmagnesiumis a natural sedative.
Experiments have shown improved sleep in laboratory animals, but clinical trials in people are lacking.
However, more studies with larger sample sizes are needed to confirm these results.
Passionflower should not be taken during pregnancy and breastfeeding.
Cannabidiol
Cannabidiol (CBD)is the second most prevalent active ingredient in cannabis (marijuana).
It is derived directly from the hemp plant and does not cause a high" when taken by itself.
Preliminary research on cannabis and insomnia suggests that CBD may be beneficial for treating insomnia.
Research on CBD and sleep is limited and has yielded mixed results.
More research is needed to understand and confirm the effects of CBD on sleep.
Side effects of CBD may include:
CBD can also interact with other medications, such as blood thinners.
The long-term effects of using CBD regularly are unknown.
Summary
it’s possible for you to try many natural remedies if you’re having trouble sleeping.
Some have been proven through research.
The value of others is mixed or inconclusive.
Herbal teas and supplements have long been used to treat insomnia.
Unfortunately, the evidence for their effectiveness is limited.
Some supplements, light exposure, meditation and relaxation, and yoga seem helpful for some people.
There is less evidence for other supplements, hypnosis, acupuncture, and aromatherapy.
Lastly, you may also want to try music and exercise as other potential remedies.
A Word From Verywell
Ask your healthcare provider before starting any natural remedies.
Ensure you get early treatment for potentially serious conditions.
TheDoctor Discussion Guidecan help you start that conversation with your healthcare provider.
Frequently Asked Questions
Some natural sleep aids can have side effects.
For example, certain herbs or supplements may cause allergic reactions in some people.
Melatonin may cause:
Drug interactions can also occur.
This is why it’s important to check with your doctor before taking any new supplements.
Certain natural sleep remedies like yoga, breathing exercises, and relaxation techniques are great if you’re pregnant.
They can help you maintain a healthy, relaxed body and mind.
If these techniques also aid sleep during pregnancy, that’s a plus.
However, some supplements, aromatherapies, herbs, and teas may not be safe to use while pregnant.
Always ask your doctor before trying any of these methods.
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