Can be applied in various ways - consumed as a liquid or solid food supplement, fragrance or seasoning, inhaled (aromatherapy), or in some cases even topically applied.
Chamomile
How it helps
Chamomile contains an antioxidant called apigenin, which binds to benzodiazepine receptors in the brain, delivering a similar, yet much gentler effect as in the case of medical ingestion of benzodiazepines.
Advantages
Widely used as a calming agent and a gentle sleep aid. Safe for most people and has anti-inflammatory and anti-anxiety properties.
Disadvantages & Risks
May be too mild for people with significant sleep disorders.
Potential allergic reaction, especially in those with ragweed allergies.
Can cause mild nausea or dizziness in high doses.
Lavender
How it helps
The aromatic properties modulate the GABA neurotransmission, reducing brain activity, and leading to a reduction of stress and anxiety, potentially helping the body relax before sleep.
Advantages
May reduce stress and mild depression.
Antioxidant and anti-inflammatory benefits.
Disadvantages & Risks
Little direct evidence of strong sedative effects.
Skin irritation if used topically in concentrated forms.
Potential for mild respiratory irritation in some individuals.
High doses can cause digestive upset and interact with certain medications.
Catnip
Has mild sedative and relaxation effects in humans, yet its method is not yet fully understood.
Cherry Juice
How it helps
Tart cherries contain melatonin and tryptophan, which support the body’s natural sleep-wake cycle and improve sleep quality.
Advantages
Natural source of melatonin; effective for mild sleep issues.
Also contains antioxidants that reduce inflammation and support recovery.
Disadvantages & Risks
Can be high in natural sugars, which may not suit everyone.
Can cause digestive issues if consumed in excess.
Valerian
How it helps
Increases GABA levels in the brain, which calms the nervous system and promotes drowsiness.
Advantages
One of the most studied natural sleep aids for insomnia.
May improve sleep latency and quality for some people.
Disadvantages & Risks
May cause grogginess or mild headaches in the morning.
Possible mild digestive side effects.
Long-term safety data is limited; should not be used with alcohol or sedatives.
Vitamin D
How it helps
Influences sleep by regulating the body's circadian rhythms and supporting immune health.
Advantages
Essential for overall health, immune support, and mood regulation.
Linked to improved sleep in people with a deficiency.
Disadvantages & Risks
The effect on sleep is indirect and gradual.
High doses can cause hypercalcemia, leading to fatigue and kidney issues.
Magnesium
How it helps
Magnesium plays a role in calming the nervous system and regulating GABA, making it easier to relax and fall asleep.
Advantages
Effective for muscle relaxation and reducing stress.
Supports heart health and muscle recovery.
Disadvantages & Risks
Can cause digestive upset in high doses.
Melatonin
How it helps
Is a hormone naturally produced by our body and plays a critical role in regulating the body's sleep-wake cycle.
Advantages
effective supplement for various sleep disorders (jet lag, delayed sleep phase syndrome, shift work);
chemically non-addictive;
safe for bridging short-term insomnia periods;
fewer or milder side effects in comparison to prescription sleep medications.
Disadvantages & Risks
may not be effective for general insomnia;
variable effectiveness;
drowsiness or grogginess, headaches, nausea;
can interfere with other hormone regulation.
Theanine
How it helps
Is an amino acid that promotes relaxation by increasing GABA, dopamine, and serotonin levels without sedation.
Advantages
Reduces stress and promotes relaxation without drowsiness.
Can be used during the day to reduce anxiety and support night-time sleep.
Disadvantages & Risks
Effects may be too mild for those with severe sleep issues.
Generally safe, but can cause mild dizziness or headache in sensitive individuals.
Natural aids or supplements are a good method to treat short periods of sleeplessness or as calming agents. For instances where more serious investigations or efforts would not make sense.
Note that these types of fixes are great short-term patches yet do nothing to address the underlying issue in cases of prolonged (chronic) or severe insomnia.
Ready for professional help?
Get in touch and we'll find a way to improve your sleep.
Interested to learn more?
About Sleep, Insomnia, and Treatment Types:
Comments