Natural Remedies for Insomnia

If conventional sleep meds might be bad for you, does that mean all-natural herbal ones are a better choice? Sure, there’s evidence that they can be. But they’re not a substitute for practicing good sleep hygiene. Instead, think of them as potential tools to make your smart sleep habits work even harder.

(However, just because a remedy is natural doesn’t automatically mean that it’s healthy or effective. While these herbal options are generally considered to be safe, you should always get the green light from your doctor before taking any new supplements or natural remedies.)

OK, glad we got that out of the way. Here, sleep-promoting herbal remedies that could make it easier for you to nod off:

• Chamomile tea. Simple, delicious, and effective. Chamomile tea has been used as a relaxation aid for centuries, but it’s more than just a folk remedy. One review found that the stuff acts as a mild sedative, helping to calm the nerves, reduce anxiety, and ease insomnia. And don’t be afraid to make a strong brew. Some experts recommend using two or three tea bags to get the full, sleep-promoting effect.
• St. John’s wort. The yellow, weed-like flower is commonly used to ease depression symptoms like anxiety and insomnia, and you can steep it to make a tasty tea. Just take care to avoid direct sunlight when you take the stuff, since St. John’s wort can make your skin more sensitive to UV rays.
• Valerian. Like chamomile tea, folk practitioners have turned to the root of this flowering plant to easy anxiety and promote relaxation. And it works: According to a review of sixteen studies, valerian root is shown to help people doze off faster and sleep more soundly. It might not be ideal for long-term use, though, so talk with your doctor before starting a valerian regimen.
• Kava. The root has long been a favorite among Pacific Islanders for promoting relaxation. In fact, one analysis found that kava was significantly more effective at treating anxiety than a placebo, and some preliminary research suggests it could also help treat insomnia. But like valerian, long-term use of the stuff isn’t advised, since it could have a negative impact on your liver.
• Passionflower. The tropical flower acts as a mild sedative—and, bonus, it tastes delicious. Try steeping a teaspoon of passionflower in boiling water for 10 minutes before drinking—and drifting off to dreamland.
• Melatonin. You can find melatonin, the hormone that regulates your sleep-wake cycle, in tart cherries. But eating a bowlful every night can get boring—not to mention expensive. Melatonin supplements can give you the same sleep-inducing benefit, minus the full belly. To determine the right dose for you, talk with your doctor.
• California poppy. People don’t often want to feel sluggish and lethargic. But when you do—like right before bed—make California poppy your pick. Steep the bright orange leaves in hot water for at least 10 minutes to make a tea that’ll erase your anxiety and leave you feeling relaxed and ready for bed.