Some of the best natural sleep remedies for tackling insomnia are, in most cases, very effective.
Even without the risk of developing the common side effects of medications, such as long-term insomnia dependency or aggravation.
However, its effects are not as immediate as drugs sold in pharmacies, and its action is more natural for the body. When these remedies are constantly used, they help regulate sleep cycles, allowing the effect to be faster and faster.
With the use of natural remedies, it is also advisable to take other measures that facilitate sleep. For example, avoiding blue lights in the room and not performing stimulating activities 30 minutes before bedtime.
5 best natural sleep remedies for a good night’s rest
It’s a type of hormone naturally produced by the body, which is why it’s not included in the category of home remedies.
However, melatonin is the main responsible for sleep quality, and it has effects against insomnia proven in several studies.
Under normal conditions, melatonin is produced by the body at the end of the day, preparing the body to sleep.
However, with increasing levels of stress in today’s society, the use of blue lights in rooms, and the ingestion of medications such as diuretics or pain relievers, its production tends to decrease, causing insomnia in most cases.
For this reason, melatonin can be an important natural supplement to treat insomnia. It can be bought in natural products stores, online stores, and in some pharmacies in tablets or dermal patches.
The general recommended dose for adults is between 1 to 5 mg per day, at least 1 hour before going to sleep.
Also, it is recommended to go to a neurologist or specialist in sleep disorders to adapt the dose to each person’s specific needs.
According to studies carried out, Valerian root tea has a powerful action against mild to moderate insomnia. It has anxiolytic and sedative properties that help you sleep more easily.
Unlike sedative drugs from the pharmacy, valerian does not cause any dependency and can be used safely. However, its effect can take up to 4 weeks to be noticed while the plant substances slowly shape the sleep cycle.
- 3 g of dried valerian root
- 300 mL of water
Place the valerian root and water to boil over medium heat for 10 to 15 minutes, remove from heat, and strain. Let stand and drink 1 cup about 30 minutes before bedtime.
If you don’t like tea, valerian can also be consumed as a supplement and should be ingested in a dose of 300 to 900 mg of the 0.8% extract.
This dose can be adapted by a phytotherapist or doctor, according to the severity of the person’s insomnia and other characteristics.
Valerian should be used with caution in pregnant women and patients with any liver problem.
Hops is the same plant used in beer production, but in tea form, it has been shown to have a positive effect against insomnia.
Its action is related to its ability to prevent the breakdown of GABA, a substance that helps in the relaxation of the nervous system.
In addition to improving melatonin receptors’ action, enhancing the effect of the main hormone responsible for sleep.
- 1 teaspoon of hops
- 1 cup of boiling water
Add the hops to boiling water and let stand for approximately 10 minutes. Then strain and drink 30 to 60 minutes before bedtime.
This tea should not be used in pregnant women without the supervision of a doctor or herbalist.
4. Lemon Balm
Melissa or Lemon balm has been used for centuries to treat insomnia. Recent studies show that it has the ability to prevent the destruction of GABA, a type of neurotransmitter that acts as a sedative for the nervous system and facilitates sleep.
- 2 teaspoons of lemon balm
- 500 ml of boiling water
Place the lemon balm in a teapot and cover with boiling water. Cover, let stand, strain, and then drink. Preferably 30 to 60 minutes before going to bed.
It can also be consumed in capsule form, with doses between 300 to 500 mg per day, or drops. In these cases, the dose should always be adequate by a doctor or phytotherapist.
Don’t use it during pregnancy or lactation without medical guidance.
Passiflora is the passion fruit plant, and just like lemon balm, this medicinal plant has been used for many years to help treat insomnia.
Although there are still few studies on using this plant for insomnia, many of its substances have great potential to help its treatment.
This natural plant contains a flavonoid compound called chrysin, which has been shown to exert a strong action on benzodiazepine receptors, which are the same receptors used by pharmacy anti-anxiety medications that cause relaxation and help sleep.
Several studies carried out in mice revealed that passiflora extract was a great help in prolonging sleep time.
- 6 g of passiflora
- 1 cup of boiling water
Mix the water with passiflora and let it rest for 5 to 10 minutes. Afterward, let the cool, strain, and drink about 30 minutes before going to sleep.
Some times, passiflora can be added to valerian tea, for example, for a stronger effect.
This tea should be avoided in pregnant women.
When should you go to the doctor
Although home remedies can help treat various insomnia cases, there are also several cases where they are not enough, especially when there are other causes involved.
Therefore, it is advisable to see a doctor if and when insomnia does not improve. Allow 4 weeks of treatment with these natural remedies or when insomnia interferes with quality of life.
After those 4 weeks, you may be able to assess if it’s working for you or not. Otherwise, it may be necessary to identify the correct cause and conduct a more specific treatment for you.