6 natural sleep aids for a restful night

Tired, grumpy, and exhausted. 😖 Who hasn't experienced that after a sleepless night? Natural sleep aids are said to help with their calming effect. But what can these herbal remedies really do? Learn more about the power of nature.

Are herbal sleep aids good for you?

In most cases, you can manage mild sleep problems with natural remedies. However, if you haven't been able to sleep properly for days or weeks, or if you experience genuine anxiety at night, professional treatment is necessary. Both organic and physical causes can be responsible for such severe sleep disturbances and should be medically investigated. Natural sleep aids can then be used in consultation with a doctor.

Chemical or natural sleep aids?

If you decide to take over-the-counter sleep aids, you have the choice between herbal and chemical preparations. Both have advantages and disadvantages. The effectiveness of most natural sleep aids is known through traditional methods. While this cannot always be scientifically proven, or the mechanisms of action are not yet fully understood, side effects are rare, and most plants also have a calming effect. If stress is the cause of your sleep problems, natural sleep aids can therefore directly address the underlying cause.

The mechanism of action of chemical substances like antihistamines is well-known. The disadvantages: They have significantly more side effects and interfere with complex bodily processes. Furthermore, they should only be taken for a short time, otherwise they can harm your health. Therefore, for mild sleep problems, we recommend these 7 natural sleep aids.

1. Valerian – a tried and tested classic among natural sleep aids

Valerian is a popular home remedy for inner restlessness or sleep disturbances. This natural sleep aid is available as a tea, drops, or capsules and is often combined with other medicinal plants such as passionflower. A review article analyzed existing studies on valerian. Six out of 16 studies observed a positive effect on sleep quality. However, most of these studies had methodological flaws. Therefore, the data only suggest improved sleep with valerian, but cannot definitively prove it.

It is believed that a combination of various active ingredients, such as sesquiterpenic acids, flavonoids, and others, is responsible for its effects. Not all of these dissolve in a tea or aqueous extract, so you should opt for aqueous-alcoholic extracts. Valerian has few and infrequent side effects: headaches and gastrointestinal discomfort are possible at high doses. With normal use, the plant is well-suited for naturally improving sleep. However, keep in mind that the effects usually only become noticeable after five to fourteen days.

2. Lavender takes you to the land of dreams

The violet-blue lavender blossoms are not only beautiful to look at, but also emit a pleasant fragrance. Furthermore, the plant is a well-known remedy for restlessness, stress, and sleep disorders. Scientific studies show that aromatherapy with lavender can help the body fall asleep. For example, in one study , some participants received an aroma patch containing lavender drops, while others received a patch without any aroma. After five days, the participants who used lavender reported significantly more restful sleep than the control group.

Scientists currently assume that the ingredients linalool and linalyl acetate reduce the release of excitatory neurotransmitters while simultaneously leading to improved filtering of stimuli.

You can also brew a calming tea from lavender blossoms and drink it before bed. Let the tea steep for about ten minutes to release the essential oils. A lavender bath is also said to make it easier to fall asleep and feel tired. To prepare it, pour very hot water over 20 grams of lavender blossoms. Once the bathwater has reached a comfortable temperature after about ten minutes, you can take a relaxing bath before bed. The lavender bath will truly help your entire body unwind.

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3. Lemon balm, a traditional sleep aid

Lemon balm leaves also influence GABA levels in the brain. It is believed that they slow down the breakdown of GABA. The essential oils they contain are likely the key active ingredients, which also give them a lemony scent and flavor. This makes lemon balm a particularly user-friendly sleep aid, as lemon balm tea tastes quite delicious and refreshing compared to many other medicinal plants.

A study in people with angina pectoris showed several beneficial effects. After eight weeks of taking three grams per day, the participants experienced a reduction in depression, anxiety, and stress levels. Sleep quality also improved. The results differed significantly from those of a control group.

Would you like to use lemon balm as a natural sleep aid? Then you can brew a tea from the leaves. Let it steep for about ten minutes and enjoy it, perhaps with a squeeze of lemon. You can also use capsules, tablets, or powder. However, you shouldn't take lemon balm as a herbal sleep aid in high doses or for a long period (max. four weeks), as this can lead to side effects such as bloating, headaches, or restlessness.

4. Reishi for a balanced sleep-wake rhythm

In Germany, medicinal plants like valerian, hops, and others are routinely used as natural sleep aids. The situation is different with medicinal mushrooms. Many people find them unusual and unfamiliar. However, in other parts of the world, mushrooms are highly valued. Reishi is one such medicinal mushroom. It is particularly used in traditional Chinese medicine. Promising studies are increasingly bringing medicinal mushrooms into focus for naturopaths, doctors, and those seeking their benefits.

Reishi has already proven effective as a natural sleep aid in animal studies . Scientists have shown that Reishi increases the concentration of serotonin . This is the precursor to melatonin, which in turn regulates the sleep-wake cycle. Furthermore, its effects can be enhanced with Hericium .

Reishi is not only considered a natural sleep aid, but the mushroom is also said to have many other beneficial effects. For example, it is believed to help stabilize blood sugar. Learn more about Reishi.

5. Tryptophan

Why not just take serotonin or melatonin for sleep problems instead of using herbal sleep aids? Serotonin cannot cross the blood-brain barrier and therefore must always be produced in the brain for melatonin production. So, if you were to take serotonin, you wouldn't improve your sleep; in fact, you would be putting yourself at risk, because the additional serotonin would affect the rest of your body. Caution is advised when taking melatonin. These supplements can completely disrupt your sleep-wake cycle. Those who are generally healthy should let their bodies regulate their hormones naturally. However, an important prerequisite is an adequate supply of building blocks, and in the case of serotonin, this is the amino acid tryptophan. It occurs naturally in our diet. Foods rich in tryptophan include:

Cashew nuts
Cheeses like Edam
peanuts
oatmeal
eggs
quark
almonds

When the amino acid is ingested together with carbohydrates, it more easily passes through the blood-brain barrier and thus acts as a natural sleep aid.

6. Bitter substances from chicory

Bitter flavors are all the rage right now. Bitter drops and bitter teas are available in every drugstore, as they're supposed to curb cravings and thus support any diet. But did you know that bitter substances can also help you fall asleep? Lactucin, found in bitter greens like chicory or radicchio, is particularly interesting. Researchers have already produced extracts from these plants and tested them on animal models. Mice that received a lactucin extract slept longer than a control group. This natural sleep aid is also thought to influence GABA levels in the brain. The extent to which a bitter salad eaten for dinner affects sleep in humans is still unclear. However, one thing is certain: chicory and similar greens are healthy foods that, in normal quantities, certainly don't have any side effects. So, it's worth a try if you're experiencing mild sleep problems.

Conclusion

Sleep problems are widespread and can lead to fatigue, low mood, and lethargy. Natural sleep aids offer a way to treat mild sleep problems and improve sleep quality. Compared to chemical sleep aids, herbal preparations often have fewer side effects and can directly address the root cause of stress-related sleep disorders.

Among natural sleep aids, some popular options include valerian, lavender, lemon balm, reishi, and tryptophan-rich foods such as quark, cashews, and eggs. These plants and substances can have a calming effect, influence the sleep-wake cycle, and support the production of sleep hormones like melatonin.

Valerian is considered a tried-and-tested classic among natural sleep aids, although the scientific evidence for its effectiveness is not always conclusive. Lavender and lemon balm are other traditional sleep aids whose essential oils have a calming effect and can improve sleep. Reishi, a medicinal mushroom in combination with Hericium, is gaining increasing importance and can raise serotonin levels.

Foods containing tryptophan offer a natural way to support the production of sleep hormones by providing the amino acid tryptophan. Bitter substances from plants such as chicory are also considered potential natural sleep aids, as they may influence GABA levels in the brain.

It is important to note that serious sleep disorders may require professional medical treatment to determine the underlying cause. The decision between herbal and chemical sleep aids should be made in consultation with a doctor to properly consider potential side effects and risks. However, natural sleep aids can be a sensible option for managing mild sleep problems and achieving a better night's rest.