Learn about the nine natural herbs and sleep aids that can help improve your sleep quality. Discover how these sleep aids work and how they can contribute to your overall wellness.

Key takeaways

• Numerous herbs and sleep supplements can act as natural sleep aids, potentially improving your sleep quality.
• Valerian root, lavender, and ashwagandha are among the herbs that have shown to promote quality sleep and reduce anxiety.
• Magnesium and chamomile tea are also beneficial for sleep support and can promote sleep.
• It's crucial to consult a health professional before starting any new sleep aid regimen.
• Lifestyle changes can also contribute to improving sleep and overall health.

A good night's sleep is a crucial part of maintaining overall health and wellbeing. Unfortunately, in our fast-paced modern world, lack of sleep is far too common. This is where sleep supplements and sleep tea can come into play as part of your sleep routine.

With evidence-based research, we've compiled a list of nine herbs and supplements that can support sleep.

Natural herbs and supplements for a good sleep

It's important to speak to your health professional before trying any new supplements to see whether it's suitable for you.

Valerian Root

Often likened to nature’s Valium, Valerian root is used to promote longer hours of sleep. This popular sleep aid has scientific backing for its potential to promote quality sleep, reduce anxiety, and help prevent sleep disorders like chronic insomnia and obstructive sleep apnea.

Lavender

Known for its calming properties, lavender, used as an essential oil or in tablet form, can soothe the nervous system. Dietary supplements like Seremind contain a lavender oil derivative shown to relieve sleep disturbances for some people.

Ashwagandha

This medicinal herb is commonly used as a remedy for insomnia. A 2019 study found that taking 300mg of ashwagandha twice a day improved sleep latency, allowing people with insomnia to achieve deeper sleep.

Magnesium

Magnesium not only contributes to lowering risks of heart disease and high blood pressure, but also relaxes muscles, aiding sleep. For insomnia treatment, a combination of magnesium supplements, melatonin supplements, and vitamin B is often used.

St. John’s Wort

This plant, rich in the amino acid tryptophan, can increase melatonin levels in the body, a hormone crucial for maintaining a healthy sleep cycle.

Chamomile tea

A must-have herbal supplement for irregular sleep patterns, chamomile tea is renowned for its calming effects and as a natural remedy for insomnia symptoms. Additionally, a 2015 study found it to be beneficial for 80 postnatal women with poor sleep quality.

Peppermint

Known for its antibacterial and anti-inflammatory properties, peppermint acts as a natural sedative that can aid digestion and sleep.

Passionflower

Passionflower may improve gastrointestinal problems and promote a calming effect, helping you fall asleep faster and achieve deep sleep at night.

Lemon balm

This member of the mint family can be taken alone or combined with other herbal teas to relieve stress, treat insomnia symptoms, and improve sleep quality.

Before starting any new sleep aid regimen, it’s essential to consult with a health professional, such as a GP, naturopath or dietitian to identify which type and dosage is best for you.

Remember, each of these sleep supplements and herbs can contribute to a better night's sleep, but they're not a one-size-fits-all solution. Everyone has unique sleep problems and health considerations, so it's crucial to find the sleep aid that's the right fit for you.

Understanding why sleep is important is the first step in prioritising it in your daily routine. In addition to supplements, consider lifestyle changes via a health app like Vively, to improve your sleep and overall health long-term.