Harmonising with Nature: A Guide to Natural Remedies for Sleep

Modern life is busy, plain and simple. With packed schedules and relentless demands coming from all directions, our quest for a restful night's sleep is fast-becoming a challenge for many. But regularly getting an insufficient amount of sleep can have a negative impact on every aspect of our lives. Sleep debt negatively affects our mood, our cognitive function, and our overall well-being too. But could natural sleep remedies offer an easier transition for some of us?

Sleep disorders and the number of people who report difficulty falling or staying asleep has increased (1). And so it's no wonder that interest in natural remedies and sleep supplements has also surged. In this guide, we'll explore a collection of some of the most popular natural sleep remedies and the potential positive impacts they may have on our ability to sleep better.

Scroll on to learn a more about the benefits of the most popular natural sleep remedies around right now.

1. Valerian Root

Valerian root, derived from the Valeriana Officinalis plant, emerges as a stalwart in the realm of herbal remedies for sleep. With a history dating back to ancient Greece and Rome, this botanical wonder has stood the test of time. The magic of Valerian lies in its ability to enhance the effects of gamma-aminobutyric acid (GABA), a neurotransmitter that acts as a natural sedative in the brain.

Research suggests that Valerian not only promotes relaxation but may also alleviate anxiety – a common culprit in sleep disturbances. The mechanism of action involves Valerian increasing GABA levels, thereby inhibiting nerve transmission and quieting an overactive mind. Whether consumed as a tea or in supplement form, Valerian offers a gentle nudge toward a serene slumber (2). This makes Valerian root one of the best options for those looking for natural sleep inducing methods.

2. Chamomile Tea

A warm cup of chamomile tea is a nightly go-to for many of us hoping to achieve a more restful night. Chamomile is derived from the Matricaria chamomilla plant. It has a rich history as a remedy for insomnia and stress, and its sleep-promoting properties can be found in apigenin. Apigenin is a flavonoid that binds to certain receptors in our brain, helping to bring a sense of calmness and drowsiness.

In fact, one study proved Chamomile to be effective at reducing sleep latency (the amount of time it takes to fall asleep) by an average of 16 minutes (3).

Sipping a warm mug of chamomile tea before bed is like gifting your senses a new adventure. The feeling of warmth of as you drink it, the subtle and soothing scent is creates, and the delicate flavour as you sip it slowly all come together to help you relax and unwind ahead of bedtime. Chamomile tea is one of nature's most effective natural sleep inducing methods.

3. Lavender Aromatherapy

Lavender is widely associated with calmness, especially in the world of aromatherapy. Lavender plants can be a beautiful addition to our gardens, but it's also widely seen as a sleep aid when its essential oils are extracted. Simply inhaling the scent of lavender has even been linked to a lower heart rate and blood pressure, both of which are essential for anyone striving to achieve a peaceful night's sleep (4).

Using just a few drops of lavender essential oil in a diffuser should fill your bedroom with a scent that instils peacefulness in most of us. But for those who don't have a diffuser to hand, using lavender-infused pillows or bedroom sprays also work. These types of products can give our sleep environments a gentle but persistent lavender aroma. 

4. Magnesium

Magnesium is another example of a natural relaxant that we can harness the power of the help us achieve a more restful sleep. This essential mineral plays its part in over 300 biochemical reactions in our bodies. Magnesium is most important when it comes to regulating our muscle functions and in processes involving our nervous systems. As a natural muscle relaxant, magnesium could also be used to help ease tension and promote a sense of calm thus laying the groundwork for a good night's sleep.

But you don't have to take a magnesium supplement to reap the benefits of this essential mineral. Instead, you can look to work more magnesium-rich foods into your diet. Foods like almonds, spinach, and pumpkin seeds are all magnesium-rich and can provide a more holistic approach to supplementation. If your magnesium levels are correct come bedtime, muscle cramps and tension that can disrupt your ability to fall or stay asleep will become much less likely (5).

5. Melatonin-Rich Foods

Melatonin (aka the sleep hormone) is another natural remedy you can turn to for a better night's sleep. Though melatonin supplements are widely available, working more melatonin-rich foods into your diet, especially in the evenings is a simpler way to implement a small change that could make a big difference. Tart cherries are an example of a food that has high levels of melatonin and can help to minimise sleep disturbances during the night (6).

Cherries are also packed with antioxidants which is great for promoting our health in general too. Whether devoured as a pre-bedtime snack or used in an evening smoothie, tart cherries are a great way to smooth out that transition into sleep. Other melatonin-rich foods include blueberries, raspberries, strawberries, bananas, kiwis and white rice!

6. Passionflower Extract

Passionflower is another unusual potential natural remedy for sleep. Passionflower is a strikingly beautiful flower that is widely appreciated for its calming properties. This rather unusual but undoubtedly gorgeous flower is believed to raise the GABA levels in our brains. This is similar to how Valerian root can be used as a natural sleep aid. As a gentle sedative, passionflower is an attractive and natural solution for anxiety-related sleep disorders (7).

Whether you're taking passionflower supplements or enjoying its sleep benefits as a soothing herbal tea, its extract can help to promote a sense of peace before bed. 

7. Mindfulness Meditation

Mindfulness meditation is another great tool we can call on to achieve a sense of calmness before bed. It encompasses the act of turning our attention to the present moment. This can be achieved through a range of techniques including deep breathing, body scanning, or even guided relaxation. The aim is to redirect our attention away from the stress of the day to better prepare our minds and bodies for a good night's sleep.

Practicing mindfulness meditation before climbing into bed helps to separate the constant demands of the outside world and sleep. By focusing on our breathing and releasing the tension from our muscles we can send signals to our bodies and brains that it's time to unwind. Mindfulness meditation can help to reduce stress levels, improve our ability to relax, and thus enhance the likelihood of achieving a restful night's sleep (8).

8. Limiting Screen Time

There's no denying that we live in a digital age. Screens dominate our day to day. And for many of us, our evenings are also ruled by blue light-emitting technology. It's the blue light being emitted that can cause sleep-related issues. Blue light actually suppresses melatonin production. So, if you're wanting to achieve a consistently better night's sleep, it's wise to establish a "digital curfew". This is a designated time to switch off screens, which experts suggest should be at least an hour before bedtime (9).

You can choose to replace this screen time with calming activities of your preferences. Reading a physical book or engaging in gentle stretches are just two examples of screen-free activities that can help you transition from the hyperactivity of the day to the time for rest and recovery intended for the night time. By disengaging from the digital world, you better prepare your mind and body for a better night's sleep.

Conclusion

When it comes to natural remedies for a good night's sleep, we've outlined eight of the best options around. Whether you choose to turn to one of the herbal solutions or prefer to head down the route of practicing mindfulness and reducing screen time in the evenings, we're sure there's a sleep-promoting solution for every reader on offer here.

And remember, a good-quality sleep starts with a good-quality bed and mattress. That's where we come in. Pop into your local Bensons store, or give us a call. Our experts are always on hand to help you make the right decisions while investing in your sleep quality.

Sources:

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3274339/
2. https://www.mayoclinic.org/diseases-conditions/insomnia/expert-answers/valerian/faq-20057875
3. https://bmccomplementmedtherapies.biomedcentral.com/articles/10.1186/1472-6882-11-78
4. https://www.nature.com/articles/s41598-020-80171-x
5. https://www.sleepfoundation.org/magnesium
6. https://www.webmd.com/diet/foods-high-in-melatonin
7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5699852/
8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6557693/
9. https://www.risescience.com/blog/screens-before-be...