Natural Remedies to Promote Healthy Sleep

See If These Remedies Help

They are all in the FDA GRAS category (Generally Recognized as Safe). If difficulty sleeping is an ongoing problem it is a good idea to seek professional help for a thorough check up.

  • Before Bed Rituals – Habits can be very powerful in helping our bodies get to sleep. Lowering light levels, reading a book, taking a bath, having a cup of tea, all before bed set the stage so to speak and trigger our bodies to fall into sleep.
  • Counting – Counting sheep, or something, may actually be helpful! One study showed participants returned to sleep after night waking by counting backwards from 100 by threes more quickly than those who did not count. 100….97…..94….91
  • Chamomile Tea (matricatia recutita) – This herb has been used as a sleep aid for hundreds of years. It also may help with stomach gas. This is an herb you can grow and dry yourself if you have a pot and some sunshine. Use one teaspoon of dry flowers and leaves or one tablespoon of fresh plant to one cup boiling water. Steep for 3-5 minutes and enjoy! (Can also be used in tincture* or glycerite** form – follow the manufacturer’s directions)
  • Skullcap Tea - (scutellaria lateriflora) - Skullcap tea can be a useful herb to aid with sleep. This herb can be particularly helpful to aid in getting to sleep. (It can also be used in tincture form – follow the manufacturer’s directions).
  • Passionflower (passiflora incarnate) If you have trouble with night waking and difficulty returning to sleep, passionflower may help. This tea may be drunk throughout the day for the beneficial effect. It will not make you sleepy. (It can also be used as a tincture – follow the manufacturer’s directions).
  • Valerian (valeriana officinalis) The root of the plant valerian is used as a calming and sleep aid. It has a very strong odor that is not pleasant to everyone. Mostly this plant is taken in capsules or as a tincture*. A certain number of people will have a reverse reaction to this herb and become more awake and stimulated. If this is you, stop and try something else. Also, this plant can interact with other medications, so if you take prescriptions, ask your practitioner if this is okay to use.
  • Lavender (lavendula angustifolia) A 2016 study of college students (Journal Explore) found that those who breathed in the scent of lavender before bed reported better sleep and more daytime energy. Other studies have shown that lavender scent decreases heart rate and blood pressure. You can grow lavender and harvest the buds. You can buy lavender buds and make a sleep pillow. You can also use a drop of essential oil on a cotton ball or piece of cloth placed by your pillow.
  • Meditation-Meditation is a particular type of mind focus. With a basic practice you would shut off all screens 30-60 minutes before bed and spend the time focusing on quiet music or deep breathing. People who do this, even beginners, report less insomnia and daytime fatigue. You can use apps to help guide you in learning this skill.
  • Guided Imagery (GIs)– This is guided day dreaming. You can download guided imagery to your device. Professionals have created recording of their voices leading you to relax your mind and body. Sometimes the imagery takes to you a lovely natural setting to enjoy in your mind’s eye. There are also GI’s that have particular intent, such as helping you get to sleep, but they may also help with general stress reduction, focus and concentration, quitting smoking and more. You can find many examples on-line.
  • Melatonin Supplements - Melatonin is a naturally occurring hormone in our body. It aids our sleep wake cycle. It rises when the sun goes down to make us sleepy and decreasing at dawn signaling us to wake. Levels of melatonin are affected by blue light. Our use electronic screens, most with blue light backgrounds interferes with this natural cycling and therefore with our sleep. Using a night screen filter (yellow light), or decreasing screen use after dusk can help. Also a low dose (.5-3mg /look for sustained release products also) melatonin supplement taken before bed can be helpful. Take this 30-60 minutes before bed if you trouble getting to sleep or just before bed if you have trouble staying asleep.
  • White or Pink Noise - These color designations are attributed to a noise source has to do with the frequency of the sounds. White noise is a broad category frequency noise, like television static or a fan. Pink noise is broad based also, but has louder lower frequency sounds. Waves, leaves rustling in trees, rainfall are examples of pink noise. There is even brown and blue noise; brown has even more bass than pink, think thundering waterfall, and blue noise is higher pitched like hissing steam. Research is showing that these types of noise exposures when going to sleep can help lead to more restful sleep and better memory when awake. You can find apps with these noises…or turn on a fan, open the window during a rainfall or thunderstorm!

*Tincture – alcohol based product / the herb is steeped in alcohol and strained

**Glycerite – Vegetable product (non-alcohol) sweet / herb steeped and strained

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