The Best Natural Sleeping Aids

· February 13, 2018
In this article, we bring you 7 ideal natural alternatives for relaxing the body to help you get to sleep.

Insomnia is one of the most common problems of the 21st century. This is due to stress and daily tension, among other things.

That’s why it isn’t surprising that anxiolytics are among the best-selling drugs. If you don’t want to become addicted to these pills, we recommend that you read the following article. In it, we will share the best natural sleeping aids.

Natural sleeping aids to help overcome insomnia

You already know that there is no magic cure or miracle that will make you sleep all night, every day. Natural sleep aids have to ability to calm and relax the body, helping you to get to sleep.

Because of this, we recommend taking them after the sunset when you are already at home (to avoid falling asleep at work or when out with friends). Unlike anxiolytics and sleeping pills, herbs have almost no side effects and can be taken without a prescription. 

1. Chamomile

natural sleeping aids

It could be said that chamomile is one of the best-known sleeping aids and that it is used all over the world. The properties of chamomile are actually amazing. For example, chamomile is great for relaxing tight or sore muscles and joints.

Chamomile is also known to help with menstrual cramps, backaches, and can treat illnesses such as colds, cases of flu, and stomachaches. 

It’s just a question of making the tea and drinking it every night before bed. Another option is to grind the flower and also take it daily.

Ingredients:

  • 100 grams of dried chamomile flower (1/2 cup)
  • 1 bottle of dry white wine (750 ml)

Preparation:

  • Put the flowers of the plant in a large glass jar.
  • Pour the wine up to the top of the container and close tightly.
  • Keep in a dark place for 15 days.
  • After this time, filter and keep in the cupboard.
  • Drink two tablespoons every night before going to bed.

2. Passionflower

Passionflower is a pretty smooth herb, but it also has the power to relax you and to help you fall asleep. It is recommendable for those that are anxious, tired, or overworked.

The best way to get the benefits of this flower is with tea, which you should drink every night.

Ingredients:

  • 1 teaspoon of passionflower (2 grams)
  • 1 cup of water (250 grams)

Preparation:

  • Boil the water and the passionflower in a pot for 5 minutes.
  • Turn off the flame and let sit for 5 minutes.
  • Filter and drink it as hot as possible.
  • You can sweeten it with honey or stevia.

We recommend reading: Passionflower Remedy to Control Blood Pressure

3. Hops

hops flower

If you suffer from insomnia or if you can’t sleep due to a particular situation (for example, before an exam, vacation or your wedding) we recommend that you try the hops flower.

It is a medicinal herb with a lot of properties. One option is to put a handful of flowers in a small, cloth bag and put it underneath your pillow. You can also drink it as a tea, whichever is easier to prepare.

Ingredients:

  • 1 tablespoon of hops flower (3 grams)
  • 1 cup of water (250 grams)

Preparation:

  • Put the hops flower and water in a pot.
  • Heat until it begins to boil and let boil for 10 minutes.
  • Turn off the flame and let sit for 5 minutes before filtering.
  • Drink hot, sweetened with honey.

4. Kava-Kava

This is another one of the natural sleep aids to avoid nights of insomnia due to its smooth sedative properties. Many people choose kava-kava because it induces a deep sleep, which has regenerative properties.

If that wasn’t enough, this plant relieves muscular tension. It is ideal to take after an overwhelming day.

Ingredients:

  • 1 tablespoon of kava-kava (3 grams)
  • 1 cup of water (250 grams)

Preparation:

  • Boil the water.
  • Put the herb and water in a cup.
  • Let sit for 5 minutes and then filter.
  • Drink immediately.

5. Lavender

lavender for a natural sleeping aid

Thanks to its rich aroma, lavender relaxes the nervous system and reduces headaches. In addition to using the lavender essential oil to massage your temples, we can also use the flowers for a relaxing bath.

Another alternative is to put together a bouquet of lavender and place it near your bed (underneath your pillow or on the nightstand).

6. California poppyseed

It might not be the most well known natural sleeping aid, but it is pretty effective if you suffer from insomnia. Also, it can serve to relax the body and reduce headaches before going to bed. If you can’t get the actual poppyseed plant, you can buy the tincture or essential oil.

With these, you have many options: put a few drops on your pillow, apply it to your hands and spread it all over your body through a massage, or pour a few drops in your bath water.

7. Melissa

melissa plant

Melissa is a plant that is very effective for sleeping better. It has a somewhat strong citrus aroma, and that is why many people choose to have this in their gardens. It calms nerves and reduces insomnia.

You can find Melissa in different preparations in nature stores: herbs, pills, extracts or oils.

See also: 7 Good Habits to Fight Insomnia Naturally

8. Valerian

We couldn’t keep one of the quintessential herbs for falling asleep and relaxing from our list of natural sleeping aids.

It is a great homemade alternative for those people who have spent a lot of time taking sleeping pills. You should drink a cup of it before going to bed.

Ingredients:

  • 1 tablespoon of valerian (4 grams)
  • 1 cup of water (250 grams)

Preparation:

  • Pour the boiling water into a mug.
  • Add the Valerian and let sit for 5 minutes.
  • Filter, sweeten with honey or stevia, and drink as hot as possible.

Antoniades, J., Jones, K., Hassed, C., & Piterman, L. (2012). Sleep…Naturally: A Review of the Efficacy of Herbal Remedies for Managing Insomnia. Alternative and Complementary Therapies. https://doi.org/10.1089/act.2012.18310

Fismer, K. L., & Pilkington, K. (2012). Lavender and sleep: A systematic review of the evidence. European Journal of Integrative Medicine. https://doi.org/10.1016/j.eujim.2012.08.001

Ngan, A., & Conduit, R. (2011). A double-blind, placebo-controlled investigation of the effects of passiflora incarnata (passionflower) herbal tea on subjective sleep quality. Phytotherapy Research. https://doi.org/10.1002/ptr.3400

Srivastava, J. K., Shankar, E., & Gupta, S. (2010). Chamomile: A herbal medicine of the past with a bright future (review). Molecular Medicine Reports. https://doi.org/10.3892/mmr.2010.377

Wheatley, D. (2005). Medicinal plants for insomnia: A review of their pharmacology, efficacy and tolerability. Journal of Psychopharmacology. https://doi.org/10.1177/0269881105053309