Sleep is the time when our bodies repair themselves. Good quality sleep affects every part of our lives, including our physical, mental and emotional health. According to the National Sleep Foundation, as many as half of all adults in the United States have insomnia symptoms on a weekly basis. The majority of people with insomnia report that it takes them more than 30 minutes to fall asleep. If you're one of those people struggling to get to sleep, natural sleep aids may be beneficial.
Valerian
Valerian root has been used for centuries as a sleep aid. While the FDA doesn't regulate herbal medicines, it has acknowledged valerian's potential efficacy and considers it generally safe for human consumption. According to the Mayo Clinic, valerian hasn't been extensively studied, and scientists don't know how it works in the body or what active ingredients affect sleep. They do know that valerian helps some people with mild insomnia fall asleep faster. Valerian is available over-the-counter in the vitamin and supplement section.
Melatonin
Melatonin is a chemical that exists naturally in our bodies. Melatonin supplements are manufactured in labs or derived from the pineal glands of cattle. These supplements help many people find relief from sleeplessness. According to a study published by the U.S. Department of Health and Human Services, melatonin helped people with both normal and irregular sleep cycles fall asleep faster and increase the length of time spent in rapid-eye-movement (REM) sleep. This is the deepest sleep stage during which dreams occur. Melatonin works best for people who have mild, occasional sleep disturbances like jet lag or stress. It's not as effective for regular insomnia or more serious sleep disorders. You should not use melatonin if you're younger than 20 or if you're pregnant or breastfeeding.
Chamomile Tea
According to the National Center for Complimentary and Alternative Medicine, chamomile is effective at treating sleeplessness. Its major benefit to those with sleep problems is that it relaxes the body and helps calm the mind. Chamomile is traditionally taken in a tea. The warm liquid itself imparts additional relaxing benefits. The tea can be combined with other relaxing herbs, like lavender, which is also used to calm anxiety.
References
- The Mayo Clinic: Over the Counter Sleep Aids and Supplements: What's Best and Safe?
- The Doctor's Book of Home Remedies: Insomnia
- U.S. Department of Health and Human Services: Melatonin for Treatment of Sleep Disorders
- National Center for Complimentary and Alternative Medicine: Chamomile
- National Sleep Foundation: Can't Sleep? What to Know About Insomnia
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