2. Ashwagandha
Ashwagandha (Withania somnifera) is a powerful herb used in Ayurvedic healing practices for thousands of years. It's known as an adaptogen, which means it helps the body manage stress more effectively. The herb does this by modulating the balance of stress hormones, such as cortisol, produced by the adrenal glands. Elevated cortisol levels, particularly at night, can disrupt natural sleep patterns, leading to insomnia and restless sleep.
Indeed, research points to ashwagandha's ability to improve sleep onset latency, which is the amount of time it takes to transition from full wakefulness to sleep, and to enhance overall sleep quality.
3. Magnesium
Magnesium is a fundamental mineral that's crucial for many processes in the body, including sleep. Its calming effect on the nervous system makes it an excellent choice for those who struggle to unwind and relax at the end of the day. Magnesium aids in the activation of the parasympathetic nervous system, which is responsible for promoting calm and relaxation in the body.
Furthermore, magnesium regulates the neurotransmitter GABA, facilitating deeper, more restful sleep. It can also help alleviate muscle cramps and discomfort, which can often interfere with sleep. For individuals dealing with restless leg syndrome or other conditions that involve muscular tension and spasm, magnesium can be particularly beneficial.
To optimize your magnesium intake, you can look to dietary sources such as leafy greens, nuts, seeds, and whole grains. However, for a more concentrated approach, magnesium supplements can be taken in the form of tablets, capsules, or even as a topical magnesium oil or lotion that can be applied to the skin before bedtime.
Keep in mind that it's important to choose the right type of magnesium, as some forms are more easily absorbed by the body than others. Magnesium glycinate, for instance, is often recommended for its high bioavailability and minimal gastrointestinal side effects.
4. Lavender
Lavender (Lavandula angustifolia) has been cherished for its unmistakable aroma and myriad therapeutic benefits, which include its ability to induce calm and improve sleep.
The primary compound in lavender oil, linalool, has been studied for its sedative effects and ability to interact with the nervous system to alleviate stress and anxiety. When the scent of lavender is inhaled, it can directly affect brainwave patterns, promoting feelings of tranquility. Research suggests that using lavender oil in aromatherapy can enhance sleep quality, increase time spent in deep sleep, and make it easier to fall asleep.
In practical terms, you can use lavender essential oil in a diffuser in your bedroom for about 30 minutes before you go to sleep. Additionally, consider adding a few drops to a warm bath or mix it with a carrier oil like jojoba or almond oil for a relaxing pre-sleep massage. Even simply sprinkling a few drops on your pillowcase can create a calming atmosphere conducive to sleep.
5. Barley Grass
Barley grass, the young, soft green shoots that crop up on the barley plant, is packed with health-benefiting nutrients. It is a source of magnesium, which can be particularly beneficial for sleep as it helps maintain healthy levels of GABA, a neurotransmitter that promotes relaxation and stress relief. Additionally, barley grass is high in tryptophan, an amino acid that the body converts to serotonin, which is then used to make melatonin, the sleep-regulating hormone.
Beyond its magnesium and tryptophan content, barley grass is also rich in chlorophyll, antioxidants, and vitamins that support overall wellness, which can indirectly contribute to improved sleep by promoting a healthier, more balanced body.
6. Reishi Mushroom
Reishi mushrooms (Ganoderma lucidum) are not only valued for their immunity-boosting effects but also for their potential to aid in sleep. These mushrooms contain compounds such as triterpenoids, polysaccharides, and peptidoglycans, which may have sedative effects when consumed. Reishi can act on the central nervous system, promoting a state of calm that is ideal for transitioning into restful sleep.
It's possible to consume reishi in various forms, including teas, tinctures, and supplements. For sleep, many experts recommend taking reishi about an hour before bedtime to help encourage a calm state and assist with falling asleep faster.
Related: What’s so great about Reishi and Shiitake Mushrroms?
7. L-Theanine
L-Theanine is an amino acid that has been associated with relaxation and improved sleep. Commonly found in tea leaves, especially in green tea, L-Theanine promotes relaxation without sedation, meaning it can help you feel calm and relaxed without causing drowsiness.
It does this by increasing the levels of GABA, dopamine, and serotonin in the brain, neurotransmitters that help regulate emotions, mood, concentration, alertness, and sleep, as well as appetite, energy, and other cognitive skills.
When it comes to sleep, L-Theanine can help reduce the time it takes to fall asleep and improve the quality of sleep. It’s a great option for those who want to achieve a peaceful state of mind at the end of the day.
8. Valerian Root
Valerian root (Valeriana officinalis) has been used for centuries as a remedy for various ailments, including sleep disorders. Known for its sedative qualities, valerian root may improve the amount and quality of sleep. Valerian works by increasing GABA levels in the brain, which helps to reduce brain activity and allow users to fall asleep more easily.
It’s recommended to take valerian root approximately 30 to 60 minutes before bedtime. It can be consumed in capsule form, as a tea, or as a tincture. However, it should be used with caution, as some people may experience side effects such as vivid dreams or drowsiness in the morning.
9. Chamomile
Chamomile (Matricaria recutita) is well-known for its calming properties, often consumed in the form of tea as a natural remedy to reduce inflammation, decrease anxiety, and treat insomnia. The sleep-inducing effects of chamomile are attributed to the flavonoid apigenin, which binds to benzodiazepine receptors in the brain, which play a key role in inducing sleepiness and reducing anxiety.
Chamomile tea is best enjoyed as part of your bedtime routine. Drinking a warm cup of chamomile tea about 30 minutes before you plan to go to bed may help to calm your mind and relax your body, making it easier to drift off to sleep.
10. Passionflower
Passionflower (Passiflora incarnata) is another herbal remedy that has traditionally been used to alleviate symptoms of anxiety and insomnia. Like valerian, passionflower boosts levels of GABA in the brain, creating a calming effect. It can be particularly helpful for those whose sleep difficulties are related to anxiety.
To use passionflower for sleep, try drinking a cup of passionflower tea, or taking it as a supplement or extract before bedtime.
11. Glycine
Glycine is a non-essential amino acid that has been found to play a role in the quality of sleep. It helps lower core body temperature, which signals to the body that it's time to wind down and prepare for sleep. It has also been shown to help people fall asleep more quickly, and to achieve deeper, more restorative sleep.
Glycine supplements can be taken shortly before bedtime to promote better sleep quality. It’s also found naturally in foods such as bone broth, meat, eggs, poultry, and fish.
12. Tart Cherry Juice
Tart cherry juice is rich in anthocyanins, which are antioxidants that may contribute to the increase of melatonin production in the body. The natural melatonin in tart cherry juice can improve the duration and quality of sleep. Additionally, tart cherries contain anti-inflammatory properties and may help in reducing pain, which could be particularly beneficial for those whose sleep is disturbed by physical discomfort.
For best results, consume tart cherry juice in the evening or one to two hours before bed.
