When you’re faced with frequent sleepless nights and chronic insomnia, it can be really tempting to take a sleeping pill, lie in bed, and hope that you feel drowsy enough to drift off. However, there are plenty of natural ways of helping you enter the land of nod and sleep well. A natural sleep aid such as chamomile tea, combined with magnesium and other types of herbal remedies could really work wonders for your insomnia. For a restful sleep, look no further than our guide to the best natural sleep aids and ways to improve your slumber.
Natural sleep aids: supplements and natural remedies
You may not be surprised to hear that research from The Sleep Council reveals that 17 percent of Brits have taken medication to help them drift off, and a further 14 percent have used over-the-counter remedies for sleep. But you needn’t reach for pills in order to banish insomnia and fall asleep.
“Melatonin is the body’s sleep hormone, and healthy melatonin production enables your natural body clock to work as it should, so that you can wake up in the morning and become sleepy at night,” says plant essences producer Julia Seymour . “In America, melatonin supplements can be bought over the counter, but this is not the case for the UK. However, there are plenty of natural remedies to help you sleep .” Here are some of the best options.
L-theanine
“L-theanine is an amino acid that has a relaxing effect on both the mind and body without causing drowsiness,” says Marilyn. “The person feels more able to cope, but can still be alert and focused with good concentration. This amino acid also helps you get to sleep, stay asleep and have good quality rest.” Try NHP Tranquil Woman Support, £22.97, naturalhealthpractice.com
5HTP
“5HTP is helpful as a mood-enhancer because it is a building-block of serotonin,” says leading hormone health specialist Dr Alyssa Burns-Hill. “It’s also great as a natural sleep aid because serotonin plays an important role in the production of the sleep hormone melatonin. Studies have found it as effective as some antidepressants in helping with depression and anxiety, without the side effects.” Try Healthspan 5-HTP, £13.95, healthspan.co.uk
Chamomile
This is synonymous with sleep and, in fact, is even commonly regarded as a mild tranquiliser due to its relaxing properties. “Chamomile is one of the most popular teas that people consume to improve their sleep,” says Gena Lorainne, professional horticulturist and gardening expert at Fantastic Services . “Chamomile tea carries apigenin, which is an antioxidant that connects to specific brain receptors and encourages sleepiness. It also helps to reduce anxiety and inflammation.”
Magnesium
“Magnesium is one of the most essential nutrients we require: it’s responsible for over 300 actions in the body, and is an important factor in how the body manages its sleep cycle,” says nutritional expert Keeley Berry from Better You . “It’s also a natural relaxant which promotes better sleep by stimulating the gamma-aminobutyric (GABA) levels in the brain. When GABA levels are low, your brain can get stuck in the ‘on’ position, making it difficult to relax. Magnesium supplements are widely available, and research has shown that supplementing magnesium transdermally (through the skin using, for example, a lotion) is a highly effective method of increasing magnesium levels.” Try applying BetterYou’s Magnesium Sleep Lotion before you head to bed to help you drift off and fight insomnia.
Lavender
Easily recognisable due to it’s gorgeous lilac colouring, lavender is another plant well known for its calming powers. It’s one of the most popular home remedies for sleep. “Its soothing scent is recognised for having relaxation abilities,” says Gena. “Drinking lavender tea helps reduce stress and improves sleep quality and anxiety . Try spraying your pillow with some natural lavender water to relax your mind and reduce the time you take to fall asleep. Use lavender essential oil or a naturally scented lavender candle to freshen the air in your bedroom, as lavender is known for promoting better sleep quality when inhaled.”
Hops
“Whilst rarely used on its own, hops in combination with valerian and passion flower can be particularly effective in helping you sleep,” says Dr Dick Middleton, director of the British Herbal Medicine Association . “It can have added benefits for menopausal women, as it contains compounds that are phyto-oestrogenic, and it can also reduce the frequency of hot flashes and night sweats.”
Lemon balm
“Lemon balm is a herb from the mint family, which is used for reducing stomach pain, vomiting and bloating,” says Gena. “It is known for having calming effects on anxiety and sleeping disorders such as insomnia, and contains nutrients which help induce sleep.” It’s widely available in many forms either through supplements or tea infusions.
Melissa
This is another plant that belongs to the mint family that’s a great natural sleep aid. “Melissa can relieve pain, reduce stress and boost your immune system, due to its antibacterial properties,” says Gena. “It contains high levels of cobalt and rosmarinic acids. When taken as a tea, it has a relaxing effect.”
Valerian root
“Valerian is a herb with tiny white or pink flowers, native to Europe and Asia, that is used as a traditional herbal medicine for anxiety, depression, the menopause and sleeplessness,” says Julia. “The dried root of this flowering plant can be steeped in hot water and turned into a tea, or it can be taken as a herbal supplement to relieve symptoms of mild anxiety and lack of sleep. It has a long history of use in natural sleep remedies and is said to reduce pain and relax muscles. Similar to magnesium, it works by increasing the levels of gamma-aminobutyric acid in the brain.”
Californian poppy
Not just pretty to look at, this flower is a great natural sleep aid. “Californian poppy contains californidine, which acts on the central nervous system to help improve sleep and promote relaxation,” explains Healthista ’s nutritional director, Rick Hay. “It’s used to increase sleep quality, as well as calming the nervous system and decreasing anxiety. It was traditionally used as a sedative and for pain relief as well.”
Linden flowers
“Linden flowers have been used for their calming effects for hundreds of years,” says Rick. “As a popular sedative, they contain an essential oil called farnesol which helps relax the cardiovascular system, and in turn helps to lessen stress. It’s used as a nervous system tonic for this reason, both helping to reduce anxiety and to ease worry. It’s popular as a tea and may help to reduce the severity of headaches.”
Ashwagandha for sleep
“Ashwagandha is a traditional ayurvedic remedy that is often used to improve the quality of sleep,” says Rick. “It’s known for its adaptogenic properties which help to reduce stress and anxiety levels, and was traditionally used to treat sleep disturbances. Its Latin name is withania somnifera , and ‘somnifera’ means sleep-inducing. Studies have shown that high concentrations of full-spectrum ashwagandha root extract safely and effectively improves an individual’s resistance towards stress.” Ashwagandha is classified as an adaptogen, and is available to buy in a powdered form that you can add to smoothies to create a relaxing and sleep-inducing drink before bed.
How to get to sleep, fast
A peaceful sleep – we all want it, but often, we can’t get enough of it. With almost a third of the nation browsing the Internet, one in five checking their phone or tablet, and 21 percent drinking alcohol in the hours before bed, it’s no wonder we’re a nation with a nocturnal existence. But, with a few changes to your nightly routine, here’s how you can fall asleep not only naturally, but also in just one hour. Sweet dreams!
60 minutes to go: use aromatherapy
“There are many essential oils that can aid relaxation to induce sleep naturally and safely without nasty side effects,” explains Sharon Lovett from Base Formula . “Chamomile, lavender and neroli are three of the most useful oils, as they have a profoundly calming, soothing and balancing effect on mind and body. Other useful sedative essential oils are benzoin, bergamot, cedarwood, clary sage, sandalwood, sweet marjoram, sweet orange, valerian and vetiver. It’s good to vary the oils you use, particularly if you’re using them for more than a couple of weeks, as the body soon gets used to them. Diffuse essential oils an hour before bedtime – try six drops of sweet orange, two drops of chamomile and two drops of neroli. Or, simply pop a few drops of oil onto a tissue or cotton pad and place it in your pillowcase – try one drop each of cedarwood, chamomile and lavender.”
50 minutes to go: light therapy
Allow yourself time without blue lights before bed. This means no phone, TV, or other electronic devices. Instead, try light therapy and allow the gradual dimming of lights to help let your body know that the day is over and it’s time to switch off. “Humans depend on light, but modern lifestyles confuse our bodies and make them fatigued and sleep deprived,” says Jonathan Cridland from Lumie. “Light is a natural stimulant that helps you feel positive, upbeat and full of life, and keeps your circadian rhythm on track. By recreating a gradual sunset with a light stimulated clock, such as the Lumie Bodyclock Spark 100 , it allows you to wind down completely and feel ready for sleep. Equally, the next day you wake up refreshed with a brightening sunrise-through-dawn simulation.”
30 minutes to go: take a bath
“Not just relaxing and warming, having a bath before bedtime can actually help to promote sleep and induce tiredness,” says Neil Robinson, chief sleep officer at Sealy UK . “The drop in body temperature experienced immediately after you’ve got out of a hot bath is a great way to mimic the body’s natural decrease in temperature as it prepares itself for sleep. This induces feelings of drowsiness and readies you for a good night’s rest.”
15 minutes to go: do some Pilates
“Doing a few Pilates moves is a great way to aid a restful night’s sleep,” explains Lyndsay Hirst, physiotherapist and founder of Your Pilates Physio . “The moves increase serotonin levels, which are known to help sleep. The combination of breathing techniques with muscle and joint stretches also makes Pilates an incredibly relaxing workout to do before bed.
“My suggestion would be to do 10-15 minutes before dozing off. Start by doing some standing shoulder rolls – standing in a relaxed but tall position, lift your shoulders towards your ears as you take a big deep breath in. Exhale as you draw your shoulders back. Repeat five to 10 times. Next, try hip twists: lay on your back with your knees bent, feet and knees together and your arms out to the side. Inhale to prepare, then as you exhale, drop your knees to the right and, at the same time, turn your head to the left. Inhale to return, exhale and repeat on the opposite side. Repeat five to six times.”
How to sleep fast in 5 minutes: try breathing techniques
“Breathing is the only system in your body that is both automatic and also under your control,” explains Richie Bostock, breathwork expert. “Next time you are struggling to get some shut-eye, try a style of breathing called 1-2-1 breathing. The ‘1-2-1’ refers to the length of each step of the breath, which is one part inhale, two parts exhale and one part pause. To start, put one or both hands over your belly button and, when you breathe in, inhale through your nose and feel your hands rise a few centimetres and then fall a few centimetres as you exhale. Then, try extending the length you inhale and exhale each time. Repeat until you drift off to sleep.”
Healthy sleeping habits
There are some healthy habits to practise to improve your chances of getting a good night’s sleep. Dr Sohere Roked reveals how you can beat insomnia and fatigue for good, and improve your sleep tonight.
Turn off your devices
Turn off your TV/computer/smartphone before you go to bed. Electrical devices stimulate the brain and won’t aid sleep.
Create a bedtime routine
Try and get into a bedtime routine, similar to when you were a child. Take at least 30 minutes to wind down. You could also take a hot bath. Try to sleep the same amount of hours every night and go to bed and wake up at roughly the same time, even on weekends. This allows your body to know when to secrete your hormones and make repairs.
Adjust your diet
Warm skimmed milk, Brazil nuts and walnuts aid sleep, as do bananas. All release natural chemicals to relax the body, and help you fall asleep due to their calcium content.
Can a salad for dinner help you sleep? Yes! Lettuce contains lactucarium, which has sedative properties. You can even make a lettuce tea by simmering a few lettuce leaves in hot water for 10-15 minutes and sip before going to bed.
Your body also needs vitamin B6 to help make melatonin and serotonin. Foods rich in B6 include fish like tuna, halibut and salmon, as well as raw garlic and pistachio nuts.
Chamomile tea really can help you sleep. It contains glycine, which relaxes nerves and muscles, and can act as a mild sedative and help reduce anxiety. Passion-flower tea has also been found to promote good sleep.
Carbohydrates at night can help induce sleep: try eating rice, sweet potatoes and whole wheat pasta.
Avoid caffeine, refined sugar and alcohol. Caffeine and sugar shouldn’t be consumed late in the day as they have been proven to cause restless sleep. Consider making 2pm your cut-off time for caffeinated drinks if you’re having trouble sleeping.
Try natural remedies
Some people find acupuncture, Ayurvedic medicine or traditional Chinese medicine helps them restore a good sleep cycle. In addition, a few drops of lavender oil on the pillow are relaxing, but more than that is stimulating so use with caution. You could even try sound therapy for a good night’s sleep.
Revamp your bedroom
If your mattress and pillows are worn out or if your bed is more than 10 years old, invest in new ones as soon as possible. It’s also worth making sure your room is as dark and quiet as possible. Invest in an eye mask and earplugs if needed. Sweet dreams!
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