Most Effective Natural Remedies For Better Sleep

Quality sleep is elusive in our fast-paced world. It’s not just being overworked and with literally less time, but that our personal bedtime space is being infiltrated with blue-light screens and dopamine-driven algorithms. W millions searching for natural alternatives to pharmaceutical sleep aids, we’ve put together the options at your disposal – and what the science says.

Magnesium

Magnesium stands out as one of the most well-researched natural sleep aids. This mineral is far from controversial or dangerous as it’s involved in hundreds of processes in the human body. Magnesium is thought to help quiet the mind and body, making it easier to fall asleep. Studies show that magnesium’s sleep-promoting effects stem from its ability to regulate neurotransmitters and maintain healthy levels of GABA (a calming brain chemical).

Unlike quick-acting sleep aids, magnesium works as support for healthy long-term sleep rather than immediate sedation. Research indicates that adults with magnesium deficiency often experience restless sleep and frequent nighttime awakenings. Typical recommendations are to start with 200-400mg.

Modern Addition: CBD

CBD and the research surrounding it is newer, but far from in its infancy. Growing research supports its potential benefits, with sleep scores improved within the first month in 48 patients (66.7%) in a large case series studying CBD for anxiety and sleep issues. In a recent study of adults using CBD, participants reported improvements in sleep quality when taking 25-75 mg CBD daily.

CBD appears to address sleep issues in a few different ways. It can help reduce anxiety (which is known to be bad for sleep), while promoting overall relaxation.

The Controversial Herb: Valerian Root

Valerian root has been used for centuries as a natural sleep remedy, but modern research has mixed findings. Limited evidence suggests that taking 300 to 600 milligrams of valerian up to an hour before bedtime can help people fall asleep and improve their sleep quality. The herb appears to work by affecting GABA receptors and likely impacting serotonin receptors, which are involved in mood and sleep.

However, recent systematic reviews reveal inconsistent results, so don’t rely on this method. A meta-analysis of 18 randomized placebo-controlled trials concluded that valerian’s effectiveness had not been demonstrated definitively. But, some may find benefits, if not just in its placebo effect.

Chamomile and Passionflower

For those seeking milder alternatives, chamomile and passionflower offer gentler approaches to sleep support. These plants are often described as calming and sedative, partly in the experience and aromas of drinking them. Chamomile is commonly consumed as tea and has shown a decrease in sleep latency at a dose of 300 mg/kg in animal studies. Remember, the tea itself (assuming limited caffeine) can help by raising the body temperature, only for it to then fall. Body temperature falls when falling asleep, so this is a way to game that and convince the mind to drift off.

Creating your natural sleep strategy

When using natural sleep remedies, consistency and patience are key. Some supplements require several weeks of regular use, while others may be more immediate. Always trust your own experience, as we’re all individuals who react differently.