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Natural sleep aids with proven effects – These herbs and natural products promote sleep

Falling asleep can often be a real challenge, but fortunately there are enough natural sleep aids that can help. Indeed, some foods and drinks contain specific compounds that can improve parts of the sleep cycle. This means that such natural products can help you fall asleep as well as sleep through the night. Since deteriorated sleep quality can affect every aspect of health, this knowledge would be quite useful for many people. Read on to learn more about the possibilities and prevent sleep disorders naturally.

Are natural sleep aids more beneficial than traditional medications?

warm milk and walnuts have a positive effect on sleep quality and sleep cycle

First and foremost, it is important to understand that most supplements are not as well regulated as medications. Furthermore, manufacturers don’t necessarily have to prove that their products work. Nor do they even have to prove that they are safe or that they deliver what they promise to deliver. There is also usually a lack of data on the effectiveness of natural products, which does not necessarily mean that they are not effective. In most cases, there is a lack of research that can scientifically confirm this effect. Nevertheless, most health-conscious people prefer to try over-the-counter alternatives first when sleep disorders appear. They hope that certain home remedies will help them fall asleep, and there are numerous good reasons why.

treatment of digestive problems by natural laxatives like legumes and leaves

Non-prescription sleep aids and such food are usually considered natural products that help you fall asleep. They promote relaxation, relieve anxiety, and benefit sleep quality. Accordingly, many natural sleep aids are also associated with other health-promoting behaviors such as improved digestion and pain relief. Getting adequate sleep can be as simple as changing routines, diet or habits. In addition, you can always try non-medical approaches first. The main advantage is that such remedies tend to have fewer side effects than their prescription counterparts.

positive effect of nuts like almonds or walnuts on brain function

Many sufferers worry that taking prescription medications can cause them to become dependent on the drug. In this case, they may experience withdrawal symptoms if they decide to stop using it. They may also have more difficulty falling asleep after they stop using it. In contrast, short-term use of natural sleep aids does not usually lead to dependence. They have a low risk of side effects or complications. When it comes to herbs, you should take them with caution. Consult your doctor about possible interactions between an herb and any medical conditions or medications.

How insomnia affects and what helps against it

representation of a dream by diving into deep waters


Sleep quality and duration can influence a variety of conditions, such as obesity, diabetes, cardiovascular disease, hypertension, and so on. However, getting enough sleep can often be nearly impossible. According to data, one-third of the world’s adult population suffers from sleep disorders. Many chemicals, amino acids, enzymes, nutrients and hormones work together to promote good sleep and regulate the sleep cycle. These include tryptophan, melatonin, gamma-aminobutyric acid (GABA receptor), calcium, potassium, magnesium, pyridoxine, L-ornithine, serotonin, histamine, acetylcholine, folate, antioxidants, vitamin D, B vitamins, zinc and copper.

Although many foods contain small amounts of these sleep-promoting compounds, only some have high concentrations that could potentially affect a person’s sleep cycle. Taking into account traditional knowledge and scientific research, as well as nutritional profiles, the following are some of the most effective natural products that contribute to sleep.

Chamomile and chamomile tea as natural sleep aids.

health benefits of chamomile and chamomile tea as natural sleep aids for anxiety in everyday life

The herb chamomile is a traditional remedy for insomnia. Researchers believe that a flavonoid it contains called apigenin is responsible for chamomile’s sleep-inducing properties. In addition, apigenin appears to activate GABA receptors, which is a process that stimulates sleep. Although research has found only weak evidence that chamomile can improve sleep quality, a warm cup of chamomile tea can be a soothing ritual to mentally prepare for bed. Although there is no typical dose for chamomile, you can use the herb in a variety of ways. Take dried chamomile flowers to make tea, or steep prepared tea bags that you can find at your local grocery store.

In addition, this tea helps with digestion, soothes and heals the skin, relaxes muscles, and can even relieve headaches. However, you should not use chamomile if you are allergic to rags or anything else in the composite family. Therefore, consult your doctor or an allergist before using it. Accordingly, if you are taking chamomile capsules or tablets, do not take more than the recommended dose. Otherwise, you may experience nausea and vomiting. You should also not use chamomile if you have a hormonal condition.

Eat nuts such as almonds or walnuts before bedtime.

almonds and walnuts as natural sleep aids and healthy foods for sleep


Almonds contain high doses of melatonin, a hormone that helps regulate sleep and wake cycles. A serving of about 30 grams of whole almonds contains 77 milligrams (mg) of magnesium and 76 mg of calcium. These two minerals may contribute to muscle relaxation and sleep. In addition, almonds are also a healthy evening snack because they are rich in unsaturated fats and low in sugar and saturated fats.

Walnuts also contain several compounds that promote and regulate sleep, including melatonin, serotonin and magnesium. Each100-g serving of walnuts also contains other nutrients that may help with sleep, such as 158 mg of magnesium, 441 mg of potassium, 98 micrograms (µg) of folate and 98 mg of calcium. Walnuts are also rich in melatonin, but researchers have yet to prove a solid link between eating these nuts and improved sleep.

Consumption of sour cherries against sleep disorders

high nutritional value of sour cherries effective as natural sleep aids for sleep disorders

Sour cherries are close relatives of sweet cherries. However, they offer more nutritional value and their juice is a proven source of melatonin and tryptophan. Previous research has shown that these fruits can help people sleep longer, almost an hour and a half more per night. If you don’t have trouble falling asleep but tend to wake up way too early, tart cherry juice might be just what you need. So consuming it might be worth a try if you have mild insomnia.

Researchers speculate that antioxidants called polyphenols in tart cherries may also positively affect sleep regulation. They also concluded that the anti-inflammatory properties of tart cherries could help relieve pain after strenuous exercise and improve cognitive function. In addition, sour cherries are also a good pre-bedtime snack because they are rich in fiber, vitamin C and vitamin E.

Fatty fish as a natural sleep aid

raw wild salmon fillets rich in omega 3 fatty acids prepared with garlic and spices

Fatty fish can help improve sleep because it is a good source of vitamin D and omega-3 fatty acids. These are two nutrients that help regulate serotonin. This hormone is largely responsible for establishing a steady sleep and wake rhythm. Fatty fish are also typically rich in several other sleep-promoting nutrients. For example, a 90-gram piece of wild salmon fillet contains 416 mg potassium, 25 mg magnesium, 170 mg phosphorus, 0.54 mg zinc, 2.7 µg vitamin B-12, 21 µg folate and 10 mg calcium.

Study participants who ate wild salmon for 6 months fell asleep faster and functioned better during the day than those who ate chicken, beef or pork with the same nutritional value. The researchers concluded that these benefits were primarily due to an increase in vitamin D levels, as well as possible improvements in heart rate regulation due to omega-3 content.

Green salads such as head lettuce or romaine lettuce for insomnia.

green salads like lettuce and romaine lettuce rich in polyphenols and vitamins

Salads and seed oil can help treat insomnia naturally and promote a good night’s sleep. Some people even claim that lettuce has a mild sedative and hypnotic effect. Researchers believe that this calming effect is due to the n-butanol component of the plant, specifically a compound called lactucin. Research showed that mice given n-butanol fraction preparations had an increase in sleep duration and a decrease in sleep latency, or the time it takes to fall asleep. The researchers concluded that green lettuce not only increased sleep duration in mice, but also may protect cells from inflammation and damage caused by stress during sleep disturbances.

The potential effect of kiwi against insomnia.

potential effect of kiwi fruit before bedtime as a natural sleep aid

Some research has also looked at the link between kiwi consumption and sleep. In one small study, individuals who ate two kiwifruit 1 hour before bed for 4 weeks experienced improved overall sleep time and sleep efficiency, and also took less time to fall asleep. If kiwi is beneficial for sleep, it may be because the fruit also contains many of the sleep-promoting compounds mentioned above.

Warm milk as a classic food for falling asleep

essential oils and herbs like lavender effective as natural sleep aids

Drinking warm milk is a classic method and common home remedy for insomnia. Milk contains four sleep-promoting compounds: Tryptophan, calcium, vitamin D and melatonin. However, the childhood association many people have between a warm cup of milk and bedtime may be more effective than tryptophan or melatonin in promoting sleep. Like a cup of tea, a warm cup of milk before bed can be a relaxing nighttime ritual. Low-fat milk is accordingly suitable for this purpose because it is nutritious and low in calories. Each cup of low-fat milk contains about 7.99 grams (g) of protein, 300 mg of calcium, 499 International Units (IU) of vitamin A, 101 IU of vitamin D, and 101 calories.

Other natural sleep aids to try

how natural sleep aids can have a positive effect on health

Aside from food, other traditional or alternative remedies that can improve sleep include valerian root, St. John’s wort, passion flower tea, powdered barley grass, hops, ginseng tea, lavender oil, narcotic pepper (kava), and more. However, it is best to talk to a doctor before taking any new supplements to make sure they do not interact with other medications or affect existing conditions. Some lifestyle and dietary changes can also help improve a person’s sleep and sleep cycle. These include:

  • avoiding foods that can cause heartburn, such as spicy or rich foods
  • avoiding caffeinated drinks just before bedtime
  • eating whole grains instead of white bread, white pasta and sugary foods
  • the avoidance of skipping meals
  • drinking water during the day and staying hydrated
  • exercising or being physically active on a regular basis

eat natural products and healthy foods for insomnia

Many foods contain nutrients, chemicals and other compounds that help control the body’s sleep cycle. Preliminary studies show that different types of nuts, fruits, and seafood can improve sleep. People have been using other foods and drinks to treat insomnia and improve sleep for decades. Most potentially sleep-enhancing foods are nutritious and cause little harm, so they should be safe for anyone without allergies in moderation. To reap the potential benefits of some sleep-promoting foods, try eating the food a few hours before bedtime to reduce the risk of indigestion and heartburn.