Results from multiple studies indicate that valerian — a tall, flowering grassland plant — may reduce the amount of time it takes to fall asleep and help you sleep better. Of the many valerian species, only the carefully processed roots of the Valeriana officinalis have been widely studied.
Scientists have confirmed Valerian root is the most powerful natural sedative.
Valerian (Valeriana officinalis) Valerian is the most studied plant for sleep disorders.
Several of the most popular natural sleep aids include melatonin, GABA, tryptophan, 5-HTP, CBD and THC, valerian root and lavender.
Sleep in a comfortable, dark, quiet space. Make sure you're sleepy enough before going to bed, and don't lie there for 20 minutes or more if you can't fall asleep. Adopt a nighttime routine that helps you relax, such as reading or meditating before bed. Turn off screens well before you turn the lights out.
In particular, vitamins B6, B12, C, D, and E can improve or lower your sleep quality and duration. Vitamin C deficiency and both lack and an excess of vitamin B6 in the body might affect your sleep or cause insomnia.
1. Melatonin. Melatonin is a hormone your body produces naturally that signals to your brain that it's time to sleep ( 9 ). Time of day influences this hormone's cycle of production and release — melatonin levels naturally rise in the evening and fall in the morning.
Other supplements including magnesium, valerian root, tart cherry, L-theanine, lavender essential oil, and GABA are worth considering as alternatives to melatonin.
Cherries
Cherries (especially sour cherries like the Montmorency variety) are one of the only (and highest) natural food sources of melatonin.
Valerian is often combined with other sedating herbs, such as hops (Humulus lupulus) and lemon balm (Melissa officianalis), to treat insomnia. In one study of postmenopausal women, a combination of valerian and lemon balm helped reduce symptoms of insomnia.
Valerian root has been mixed with other botanicals such as hops and kava-kava as a sedative to induce potent, hypnotic sleep. Curiously, valerian plants are so hypnotic that even cats are as attracted to it as catnip!
Many studies have found valerian root to be a safe natural sleep aid. Researchers have found taking valerian root regularly for up to 28 days doesn't cause problems for most adults. People taking sedatives or other anti-anxiety or sleep medications should avoid valerian root.
Melatonin, light exposure, meditation and relaxation, and yoga seem helpful for some people. Acupressure may also help. There is less evidence for hypnosis, acupuncture, and aromatherapy. You may be able to improve your sleep by avoiding certain substances like caffeine, alcohol, and sugar before bed.
Side effects of valerian include headache, stomach upset, mental dullness, excitability, uneasiness, heart disturbances, and even insomnia in some people. A few people feel drowsy in the morning after taking valerian, especially at higher doses. Some people experience dry mouth or vivid dreams.
Valerian root is a milder option and doesn't affect sleep as much as it affects stress levels. It has fewer side effects but can still cause dizziness or some drowsiness. Melatonin is the stronger choice between the two. When taken correctly, it's very effective for fixing sleep problems.
Melatonin is a hormone that influences circadian rhythms, or the body's internal clock. Both melatonin and magnesium can help you fall asleep faster and stay asleep longer, but magnesium may be better at improving overall sleep quality.
These are the most commonly used sleeping tablets in Australia and include temazepam (Temaze, Normison), zopiclone (Imovane) and zolpidem (Stilnox). They work by enhancing the activity of sleep pathways in the brain. They are recommended for short term use (less than 4 weeks). Melatonin (Circadin).
Melatonin. Melatonin is by far the most popular natural sleep aid. Melatonin has been shown to be very effective in helping induce and maintain sleep in both children and adults.
Not only can magnesium help you get to sleep, but it plays a part in helping you achieve deep and restful sleep as well. In one study, older adults were given 500 mg of magnesium or a placebo. Overall, the magnesium group had better quality of sleep.
Vitamin B12 deficiency: a rare cause of excessive daytime sleepiness. J Clin Sleep Med. 2019;15(9):1365-1367. Keywords: excessive daytime sleepiness; excessive sleepiness; hypersomnia; obstructive sleep apnea; sleep disorders; vitamin B12 deficiency.
Reasons this might happen include drinking caffeine or alcohol late in the day, a poor sleep environment, a sleep disorder, or another health condition. When you can't get back to sleep quickly, you won't get enough quality sleep to keep you refreshed and healthy.