Here are all the natural remedies to help you sleep

One in three French people suffers from insomnia. The most common form is occasional insomnia. However, when insomnia occurs more than three times a week and lasts for more than three months, it is considered chronic and has a significant impact on quality of life and health. There are many causes (stress, anxiety, neurasthenia, sleep apnea, restless legs syndrome, etc.), and a prior diagnosis is necessary to identify them, determine their severity, and consider an appropriate treatment. Because the use of sleeping pills is not without risks, natural methods are becoming increasingly popular as complementary or alternative solutions… particularly because they are supported by a growing body of scientific research. Furthermore, sleep is closely linked to our biological clock, and other factors such as stress management and diet must be taken into account to achieve better, sustainable sleep. 

So, are there any natural remedies for sleep? Yes! We've selected the most well-known ones for you. 

Some people use CBD, a non-psychoactive compound found in cannabis, to relieve anxiety and promote sleep. 

An article published in 2017 suggested that CBD could be a powerful ally against insomnia, but scientists cautioned that the research was still in its early stages and that longer-term studies were needed. Dr. Chen says that taking CBD before bed could be beneficial as long as you maintain good sleep habits and aren’t taking other medications at the same time. However, you should consult your doctor first before taking CBD for sleep.

Passionflower can relieve stress and anxiety and have a positive effect on sleep. Passionflower-based dietary supplements have a mild sedative effect that can help relieve stress and the insomnia that may be associated with it. 

The calming and relaxing effect of passionflower stems from its unique composition. Indeed, it is a plant rich in alkaloids and flavonoids (luteolin, orientin, saponol, etc.). It should also be noted that passionflower is rich in minerals, tannins, and vitamins (particularly vitamin C). The combination of all these active compounds gives the plant its gentle sedative properties. 

It can be treated by taking a passionflower-based dietary supplement for sleep. The duration of treatment depends on the specific issue, the duration of the associated sleep disorder, and the results achieved. 

Originally used to treat mood disorders, St. John's wort is also very effective in treating sleep disorders. In addition to helping you fall asleep, taking St. John's wort can significantly improve the quality of your sleep. 

St. John’s wort’s positive effect on sleep stems from the concentration of its active compounds. Hypericin regulates neurotransmitter activity and mood, while xanthones have mild sedative effects. St. John’s wort also contains essential oils, hypericin, and tannins. 

St. John's wort can be taken over several weeks to maximize its effects. However, it is not recommended for pregnant women or people suffering from depression or bipolar disorder. Please note that a course of St. John's wort should not be stopped abruptly; the dose must be reduced gradually to avoid addictive effects. 

Valerian combines relaxing and calming properties. This plant promotes sleep by relieving tension and stress, which are often causes of insomnia. Valerian can help you fall asleep and enjoy restful sleep without causing dependence.

Valerian's content of essential oils, terpenes, and alkaloids is what makes it so special. It's also important to note that this plant is rich in valepotriates, natural sedatives that promote sleep and relaxation.
 

A valerian-based dietary supplement for sleep can be taken daily for several weeks. However, use caution when taking valerian late in the day, as it may cause drowsiness. Please follow the recommended dosage and do not take valerian at the same time as other sleep aids. 

In 2020, Japanese researchers published a systematic review comprising 60 studies and meta-analyses on valerian. They concluded that valerian is an effective herb for promoting sleep. However, when valerian is combined with other herbs, its therapeutic effects are even more beneficial. Another important finding from these studies is that valerian did not cause any serious side effects in participants aged 7 to 80. 

Hawthorn helps treat sleep disorders following trauma or severe anxiety. In addition to promoting restful sleep, hawthorn also has a strong sedative effect. 

It is the combination of ingredients found in hawthorn that makes this plant a natural and effective sleep aid. Hawthorn contains triterpenes, hypericin, and, most importantly, proanthocyanidins, which have sedative effects. 

Hawthorn, when used as a dietary supplement for sleep, can provide long-lasting relief for several weeks. If you have a heart arrhythmia, talk to your doctor before taking hawthorn. Pregnant women are also advised not to take such dietary supplements. 

Melatonin occurs naturally in our bodies and is a hormone that helps synchronize our biological clock. Also known as the “sleep hormone,” it helps our bodies regulate circadian rhythms and sleep-wake cycles. Its secretion is actually inhibited by light. When night falls and darkness sets in, it is released and signals to the body that it is time to rest. Unlike sleeping pills, melatonin is not habit-forming or addictive. 

Studies have shown that this substance can reduce jet lag and shorten the time it takes to fall asleep. However, in some cases, melatonin supplements can cause side effects. A study by ANSES (the French Agency for Food, Environmental and Occupational Health & Safety) highlighted the adverse effects of melatonin. Certain at-risk individuals should not take it. These dietary supplements should therefore be taken with caution. It is best to consult your doctor before taking them. 

Native Americans used it to help children fall asleep. The California poppy, or Eschscholtzia californica, is a South American plant, a close relative of the opium poppy, valued in herbal medicine for its valuable alkaloids such as protopine. It is particularly beneficial for mental health and relaxation, while helping to combat anxiety, nervous agitation, sleep disturbances, and insomnia. If your mind is constantly racing while you sleep, this is a remedy worth seriously considering! 

Its scent alone is enough to promote relaxation. True or medicinal lavender grows in the high plateaus of Provence at an altitude of about 800 meters and is a favorite among perfumers and aromatherapists. Once its flowering tops are distilled, it produces an essential oil that is very delicate in scent but, above all, highly versatile in its therapeutic applications.

True lavender is like a messenger from the land of dreams, helping to maintain optimal relaxation and improve sleep quality. That’s why many supplements harness the benefits of lavender. 

Melatonin without tryptophan is a bit like trying to sleep without closing your eyes. L-tryptophan is one of the essential amino acids and is a precursor to melatonin, serotonin, and niacin (vitamin B3). It is therefore a key link in the sleep chain. 

On our tables, it is found primarily in brown rice, poultry, dairy products, chocolate, and even bananas.

If sleep is disrupted, some naturopaths recommend taking tryptophan supplements.

Magnesium is a cofactor involved in many enzymatic processes in the body, particularly in biological cycles and sleep. People with a low dietary intake of magnesium are more likely to develop depression. However, depression is associated with insomnia.

Observational studies have shown a link between magnesium levels and sleep quality: the onset of daytime sleep, drowsiness, snoring, and sleep duration. However, randomized controlled trials sometimes yield conflicting results. 

Two Canadian researchers compiled the results of three clinical trials involving 151 older adults. They found that people who took magnesium supplements fell asleep 17 minutes faster at night than those in the placebo group.

Not everyone responds well to various natural sleep techniques. If you have trouble falling asleep or with sleep quality that cannot be resolved through natural methods and persists, it’s important to understand the underlying cause and seek advice.

While their use has become somewhat common, we also believe it’s important to maintain a certain level of caution regarding certain powerful sleeping pills available on the market. Indeed, they can cause side effects, including dependence and a decline in sleep quality. Exploring more analytical approaches may be a good solution. Today, there are advanced and sophisticated methods that allow for a comprehensive assessment of your sleep and help identify any issues related to sleep disorders. 

For some of us, falling asleep quickly is possible thanks to natural sleep aids. We have a variety of options available, ranging from herbal sleep aids to melatonin, sleep hormones, or supplements taken in appropriate doses.