Natural sleep remedies: what helps you fall asleep?

As well as herbal preparations, natural sleep remedies include home remedies and various relaxation methods. All of these remedies are suitable for occasional sleep problems and contribute to a calm evening routine. However, for more persistent sleep disorders, they are no substitute for medical examination.

In herbal medicine, various herbs are considered proven remedies for improving sleep quality. These plant-based sleep remedies help you fall asleep and stay asleep. They are available over the counter in pharmacies and health stores in the form of tea, drops, capsules and tablets. Targeted use of aromatic oils can also help with sleeping problems. 

The best-known herbal sleep aids

Herbal sleep remedies do not work immediately. With many preparations, you will only feel the effect after taking them for several weeks. Always follow the instructions in the package insert. Get additional advice from your pharmacy or doctors’ office – for example, if you have doubts or you are already taking other medications. The following herbs are among the best-known sleep remedies:

• Valerian: This root contains essential oils and active ingredients such as valepotriates and lignans. In herbal medicine, these ingredients are believed to have a calming effect. The root itself has a bitter taste, so it’s a good idea to take it in the form of capsules or tablets.
• Hops: Hop cones contain bitter compounds and essential oils. Components of hop extract bind to melatonin receptors, which supports the process of falling asleep. Dried hop cones exude a soothing aroma – for example, in the form of fragrance sachets under your pillow.
• Lemon balm: Lemon balm (or melissa) leaves contain essential oils and tannins such as caffeic acid and rosmarinic acid. The ingredients have an antispasmodic and relaxing effect on the nervous system. Lemon balm is an ideal sleep aid in the form of tea, drops or capsules.
• Lavender: Lavender flowers contain essential oils with the active ingredients linalool and linalyl acetate. These substances aid in relaxation and anxiety reduction. Lavender as a sleep remedy is available as a tea, drops and oil. A few drops of lavender oil on your pillow, a sachet of lavender blossoms or an aromatic oil next to the bed create a soothing aroma.
• Passionflower: This plant contains aromatic compounds (flavonoids) and a small amount of essential oil. In herbal medicine, passionflower is used in teas as a means of falling asleep and in cases of inner restlessness and nervousness.
• Oats: One of the ingredients of oat herb is the protein avenin. Naturopaths believe this ingredient to have a calming effect. As a herbal sleep aid, oats are available as an extract in drops, as a tea or as a bath additive.

Scientific studies have not yet conclusively proven the efficacy of soothing herbs as a sleep remedy. Herbal medicine relies on a long tradition of use and experience with these remedies. The effect – if any – of a preparation depends on various factors. These include the cause of the sleeping problems, the dosage and individual sensitivity.

Which tea helps you fall asleep?

A tea with soothing herbs before bedtime is a good addition to an evening routine. The preparation and conscious drinking of the tea create a calm transition to nighttime. Valerian, lemon balm, lavender, passionflower and hop cones make particularly good sleep teas. Teas contain lower concentrations of plant-based active ingredients than capsules or tablets. But the ingredients combine with the warmth of the drink and the calming effect of an evening ritual.

Many sleep teas are a combination of different herbs. Valerian and lemon balm is a tried-and-tested blend. It is often supplemented with hops and passionflower. Follow the instructions on the packaging – especially regarding the dosage, water temperature and infusion time. It is best to drink the tea 30 to 60 minutes before bedtime.

Herbal sleep remedies are more readily digestible than synthetic sleep remedies. Herbs taken to improve sleep are not addictive. However, in some cases side effects can occur. Typical complaints include:

• Gastrointestinal problems such as nausea or abdominal cramps
• Hypersensitivity reactions such as rashes or itching
• Tiredness or drowsiness the next day

Alcohol enhances the calming effect of plant-based sleep remedies. Tranquillisers and other sedative medicines may also intensify the effect. Talk to your doctor before use if you take medication regularly.

In addition to herbal preparations, there are home remedies and proven bedtime relaxation methods that can also help you have a restful night’s sleep. 

Introduce routines and rituals

There are many home remedies that can help you achieve a better night’s sleep. They work particularly well as part of a fixed evening ritual. Recurring processes signal to the body that it’s time to calm down. For many people, this makes it easier to fall asleep.

• Warming bath: A warm footbath, shower or bath with added lavender or lemon balm relaxes the body and mind.
• Hot honey milk: Warm milk with honey is another popular bedtime home remedy. Rather than adding the honey to the boiling milk, stir it into the milk at a temperature of no more than 40 degrees, and use the purest natural honey you can find.
• Fixed sleeping times: Go to bed at the same time every evening and get up at the same time in the morning. A steady rhythm is one of the most effective remedies for problems sleeping through the night.
• Take a break from screens: Put your smartphone, tablet and laptop aside at least an hour before you go to bed. The light from screens impacts production of the sleep hormone melatonin.
• Sleep environment: Keep your bedroom cool, dark and quiet. A room temperature of around 18 degrees is generally optimal.
• Say goodbye to the day: Reading, updating your diary or writing down your thoughts will bring peace and quiet to your evening. 
  Other sleep tips relate to nutrition in the evening. Avoid caffeinated drinks such as coffee, black tea and cola. Alcohol may make it easier to fall asleep, but it disrupts the ability to stay asleep in the second half of the night. 

Yoga, breathing techniques and relaxation methods

Stress and inner tension are among the most common causes of sleep problems. Bedtime relaxation exercises and breathing techniques relieve this tension and prepare the body for sleep. Consider adding the following techniques to your evening routine:

• Yoga: Gentle yoga exercises for falling asleep relieve tension and calm the mind. Slow stretches and calm poses are particularly suitable in the evening.
• Meditation: Meditation draws attention to the present moment and interrupts the mind’s busy chatter. Just 10 to 15 minutes in the evening will give you peace of mind.
• Conscious breathing: Slow, deep breathing lowers your heart rate and calms the nervous system.
• Progressive muscle relaxation: The process of progressive muscle relaxation involves consciously tensing individual muscle groups and then releasing them. The alternation between tension and relaxation reduces physical restlessness.

Natural sleep remedies are primarily suited to occasional sleep problems. But herbs such as valerian, hops and lavender are not strong enough to treat persistent sleep disorders. If your sleep problems persist for several weeks and occur several nights a week, talk to your doctor. The same applies to sleep apnoea, severe daytime tiredness even after you’ve had sufficient sleep, and persistent concentration problems. 

Herbal sleep remedies and other natural sleep remedies contribute to a calm evening routine and promote a good night’s sleep. Pay attention to the causes of your sleeping problems and note how long the complaints last. Sufficient sleep has a key impact on our health and well-being. If your sleep issues persist, seek help from a medical professional.