While valerian is probably the most well-studied dietary supplement for sleep, evidence backing its use for this purpose is weak, says Dr. This herbal remedy is derived from a flower in the daisy family. The most effective options involve changing your daily routines and habits, says Dr.

So, our brains are usually capable of being retrained to go to sleep," she says. Your doctor or a sleep specialist can help you find the best solution for your unique problem. Kelly Bilodeau , Former Executive Editor, Harvard Women's Health Watch.

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When you wake up in the morning, are you refreshed and ready to go, or groggy and grumpy? For many people, the second scenario is all too common. Improving Sleep: A guide to a good night's rest describes the latest in sleep research, including information about the numerous health conditions and medications that can interfere with normal sleep, as well as prescription and over-the-counter medications used to treat sleep disorders.

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Which migraine medications are most helpful? How well do you score on brain health? Shining light on night blindness. Can watching sports be bad for your health? Beyond the usual suspects for healthy resolutions. Over all, she says, there are better ways to improve sleep quality than by taking a supplement.

Are supplements safe? Examining the evidence Research into sleep supplements is a mixed bag, but most studies show only a small benefit or no benefit at all, says Dr. Strategies that might help you get some relief include the following: Treat the underlying physical or mental health condition like arthritis pain or anxiety that may interfere with sleep.

Engage in healthy lifestyle activities, such as exercising regularly. Practice good sleep habits, such as waking up at the same time each day and keeping your bedroom dark, quiet, and cool. Avoid caffeine late in the day, and avoid alcohol close to bedtime.

Turn off electronic devices in the evening. About the Author. She began her career as a newspaper reporter and later went on to become a managing editor at HCPro, a Boston-area healthcare publishing company, … See Full Bio. Share This Page Share this page to Facebook Share this page to Twitter Share this page via Email.

Print This Page Click to Print. Related Content. People can choose from a variety of drugs, natural products, and behavioral strategies to help them sleep. Some examples follow below. Certain behavioral interventions can help a person to change their behavior, thoughts, and beliefs regarding sleep.

Examples include:. In some cases, doctors may recommend using a sleep medication in combination with one of the above behavioral strategies. Melatonin is a hormone that the brain produces naturally. Melatonin production peaks during the early hours of the morning and reduces during daylight hours.

The American Academy of Sleep Medicine do not recommend melatonin for insomnia because of a lack of evidence supporting its efficacy. Diphenhydramine is a drug that exists in some anti-allergy medications.

A side effect of diphenhydramine in allergy products is drowsiness, which can sometimes help people sleep. Diphenhydramine helps relieve occasional sleeplessness and reduces the time it takes to fall asleep.

People should see a doctor if they experience signs or symptoms of insomnia. These may include :. Symptoms of sleeplessness in people with insomnia may present for at least 3 months or at least three times per week.

Anyone experiencing signs or symptoms of insomnia should speak with a doctor before taking any drug or herb to aid sleep. Insomnia and other sleep disturbances can sometimes signal an underlying health condition that requires treatment.

People who experience sleeping difficulties can choose from a range of non-drug treatment options to help them sleep. Herbal treatments are a popular choice, although evidence supporting the use of certain herbs is lacking.

People should speak with a doctor or pharmacist before taking any medication or herb to assist sleep, to ensure that the treatment is safe. Moreover, sleep issues can sometimes indicate an underlying health issue that requires diagnosis and appropriate treatment. People may drink valerian tea to help treat sleeplessness, anxiety, and other conditions.

Learn more about its potential benefits here. Valerian root may have a sedative effect and reduce anxiety, making it a popular natural remedy to help with sleep and promote calmness. The sleep supplement melatonin may reduce self-harm in young people with anxiety and depression, a new study suggests.

Humans, on average, experience 30 minutes longer REM sleep in winter than spring, pointing to an increased need for sleep, a new study finds.

My podcast changed me Can 'biological race' explain disparities in health? Why Parkinson's research is zooming in on the gut Tools General Health Drugs A-Z Health Hubs Health Tools Find a Doctor BMI Calculators and Charts Blood Pressure Chart: Ranges and Guide Breast Cancer: Self-Examination Guide Sleep Calculator Quizzes RA Myths vs Facts Type 2 Diabetes: Managing Blood Sugar Ankylosing Spondylitis Pain: Fact or Fiction Connect About Medical News Today Who We Are Our Editorial Process Content Integrity Conscious Language Newsletters Sign Up Follow Us.

Medical News Today. Health Conditions Health Products Discover Tools Connect. Medically reviewed by Raj Dasgupta, MD — By Jessica Caporuscio, PharmD on March 30, Other natural ways to fall asleep. When to see a doctor for insomnia.

How we reviewed this article: Sources. Medical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations. We avoid using tertiary references.

We link primary sources — including studies, scientific references, and statistics — within each article and also list them in the resources section at the bottom of our articles.

You can learn more about how we ensure our content is accurate and current by reading our editorial policy. Share this article. Latest news Ovarian tissue freezing may help delay, and even prevent menopause.

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Cannabidiol, or CBD, is a compound derived from hemp, which is featured in many products including oils and capsules Interestingly, some studies have found that CBD could relieve anxiety and act as a natural sleep aid. For instance, one review of 34 studies concluded that CBD could help alleviate symptoms of insomnia when used alone or with equal amounts of THC On the other hand, a research review concluded that more high quality research is needed before CBD can be routinely recommended for the treatment of sleep disorders Note that there is also limited research on the long-term safety of CBD and it is not recommended for people who are pregnant or breastfeeding Furthermore, CBD is still classified as a controlled substance in some states, so its legality may vary depending on where you live Some research suggests that CBD could help improve sleep quality and ease symptoms of anxiety.

However, more high quality research is needed. There are many additional sleep-promoting supplements on the market. However, not all are supported by strong scientific research. Kava is another plant that has been linked to sleep-promoting effects in some studies. It originates from the South Pacific islands, and its root is traditionally prepared as a tea.

It can also be consumed in supplement form However, kava use has been linked to severe liver damage, potentially due to low quality production or adulteration. Some countries, such as Germany and the United States, have temporarily banned kava in the past or issued an advisory about its use Proceed with extra caution before using kava.

Only buy supplements that have been certified by a reputable third-party organization. Tryptophan, ginkgo biloba, and L-theanine may also help promote sleep.

However, they are not backed by many studies, so more research is needed before strong conclusions can be made. Use caution before trying kava for sleep. Diphenhydramine and doxylamine succinate are other OTC sleep aids. The evidence in favor of either ingredient as a sleep aid is weak.

Many experts also recommend against diphenhydramine and doxylamine succinate, with some saying that they are potentially unsafe for certain populations, including older adults 60 , Other side effects may include dizziness, falls, and cognitive impairment Long-term use of OTC sleep aids can lead to drug tolerance.

Over time, the use of anticholinergics , such as antihistamines, may increase your risk of dementia 62 , However, people with respiratory conditions, high blood pressure, or heart disease should avoid both of these drugs altogether. They may induce a nervous system reaction that leads to tachycardia, or an elevated heart rate Older adults, especially those with liver or kidney issues, should not use diphenhydramine because they are at an increased risk of experiencing negative side effects The antihistamines diphenhydramine and doxylamine succinate may help you sleep, although that is not their primary purpose.

Much stronger evidence is needed. Also, be aware of the possible side effects before taking these drugs. Reach out to a healthcare professional before using any herbs or OTC medications for sleep, especially since there is a potential for drug interactions with medications such as blood thinners.

Many OTC sleep aids cause only minor side effects. Side effects that have been associated with specific sleep aids are listed below. Some of these side effects were reported only anecdotally or in a few studies or were observed only in people who received high doses:.

In general, people who are pregnant or nursing should speak with their doctors before trying these or any other supplements.

However, a healthcare professional will still need to advise you of the proper dosage to avoid potential side effects 72 , 73 , Many OTC sleep aids have only minor side effects when used short-term. Certain natural sleep aids, such as melatonin, are effective.

Other herbal supplements, such as valerian root and passionflower, have shown mixed results. While some studies and anecdotal evidence suggest that natural sleep aids may be helpful, more research is needed to say for sure.

Natural sleep aids like those discussed in this article are generally considered safer than prescription sleep aids because they have fewer side effects. Look for products that are tested by an independent lab for heavy metals, toxins, and contaminants to ensure safety. You may also want to consider purchasing supplements produced in third-party certified facilities.

Additionally, even natural sleep aids are intended to be a short-term solution. Diphenhydramine and doxylamine succinate are antihistamines that are sold over the counter. If you do use them, do so only occasionally and for no more than 2 weeks at a time. Keep in mind that high quality sleep is just as important for overall health as eating nutritious foods and exercising regularly.

Nevertheless, many people have trouble falling asleep, wake up frequently, or do not feel rested when they wake up. This makes it challenging to maintain optimal health and well-being.

Before taking any medications, try incorporating good sleep practices into your routine, such as keeping electronics out of your bedroom and limiting caffeine intake before bedtime. Read this article in Spanish. These natural sleep aids come in a variety of forms, such as pills, powders, and teas.

Shop for them online:. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY.

From salmon to avocado to cherry juice, these evidence-based snacks can help induce sleep. Although insomnia and sleep apnea are two different conditions, they can co-occur.

This can make a diagnosis difficult to reach without proper…. Magnesium is an important mineral that's involved in many aspects of your health.

This article helps determine the best time to take magnesium to…. Nyquil contains several active ingredients. Whether eaten, chewed, or smelled, peppermint can increase both alertness and memory, while improving reasoning and problem-solving skills.

According to one study , just the scent of peppermint essential oil can improve alertness and calmness. Many foods and beverages use peppermint. Some are healthy, such as peppermint tea and fresh mint leaves on a salad, while others are unhealthy, such as sugar-laden peppermint ice cream and peppermint candies.

Peppermint essential oil can be used in a diffuser to help freshen up a room. Rhodiola rosea is one of the most potent adaptogens. It has been extensively studied and has been shown to counter fatigue related to stress, sharpen attention, and increase overall mental capacity.

Rhodiola is fast-acting and has strong antioxidant properties to fight free radicals. It has been found to have a beneficial effect on mood and its anti-stress effects can help reduce anxiousness.

Rhodiola can help improve physical and mental performance. It helps increase the availability of energy during the day and promotes restful sleep at night. These are just a few of the natural ways you can increase your focus and overall cognition. For better mood, short-term memory, and mental clarity, begin adding these herbs and spices to your diet.

You can introduce them one at a time or pick up all of them during your next visit to the grocery store. Be sure to let us know below how they work out for you. For more information about our full list of supplements, please visit us at BrainMD.

So because my Matcha tea comes powdered in a bag it has no brain health benefits? Do you have to grow it to get the brain health benefits? I even sleep a little better, and feel calmer. I just make sure to drink some green tea each day after having had black tea, or coffee assuming that green tea is supposed to contain more theanine than the other teas and theanine is supposed to counteract caffeine.

Several years ago I drank green tea regularly and also slept soundly! Interesting topic! Your writing makes me stop drinking coffee and choose green tea instead.

Many hard-working moms have the same struggles of quitting drinking coffee as me. Feb 22 nd. What Are Some of the Best Natural Herbs for Energy? Unfortunately, many of the things people do to boost their focus and energy end up backfiring. Excessive Consumption Like many people, you might use caffeine to help you stay focused and give you a boost in physical and mental energy.

Adenosine Adenosine is the key to understanding caffeine dependence. This can make your: pupils dilate heart rate increase blood vessels on the skin constrict to slow blood flow from cuts blood flow increase to working muscles blood pressure surge blood flow to the stomach decrease liver release sugar into the bloodstream for extra energy muscles tighten to prepare for action Dopamine Dopamine is a neurotransmitter that activates the pleasure centers of the brain.

Caffeine Dependency Excessive caffeine use is associated with dehydration which can harm your body in many ways , the added stress on your heart, increased blood pressure, headaches, and jitters.

Other Unhealthy Stimulants There are many other stimulants that can become habit-forming or harmful to your health. Cayenne Spicy foods are often eaten in warm climates as they promote sweating, which has a cooling effect on the body. Cinnamon Cinnamon provides a treasure trove of health benefits and includes anti-inflammatory and antimicrobial properties.

Ginseng One of the most popular categories of medicinal plants in the world, the ginsengs are grown mainly for their roots.

Green Tea A staple in many Asian cultures, green tea is made without fermentation from leaves of the Camellia sinensis plant. Peppermint Peppermint Mentha species is an herb from the mint family. Rhodiola Rhodiola rosea is one of the most potent adaptogens.

Author Recent Posts. Keith Rowe. Keith has been a member of the BrainMD team for several years, providing his research and writing talents. Keith is grateful to have the opportunity to write about supplements since many of them have made a dramatic difference in his life.

Latest posts by Keith Rowe see all. What Are the Top Health Benefits and Types of Saunas? These supplements are also safe. Ashwagandha is one of the most widely used medicinal herbs in Indian Ayurveda. This herb helps boost energy levels by improving your body's response to both physical and mental stress.

Studies have found that people who took ashwagandha experienced less stress and anxiety and had lower levels of cortisol, which is a stress hormone. Besides being helpful for managing mental fatigue and stress, research suggests that ashwagandha can combat exercise-caused fatigue.

Vitamin B12 helps to regulate melatonin production in the body and has a positive impact on your sleep. It keeps the nerves and blood cells healthy and lowers the risk of anaemia.

Vitamin B12 is present in various animal products, but a lot of people take it in supplement form. Vitamin D, also known as the sunshine vitamin, is naturally produced in our body when the skin is exposed to UV rays from the sun. The lack of vitamin D impacts bone health, makes people prone to certain illnesses, and results in muscle pain and fatigue.

Iron is one of the vital minerals our bodies need to function every day. Its main role is to help with the regulation of body temperature and the production of haemoglobin - a protein contained in red blood cells that carries oxygen throughout the body. One of the most common symptoms of anaemia is fatigue and weakness, which may impact your ability to wake up easily.

However, you should be aware of the risks of excessive iron intake, so always consult with your doctor before starting new supplements. No morning energy booster list is complete without coffee.

Caffeine offers one of the best ways to wake up in the morning. It works by blocking adenosine receptors in the brain. When a certain amount of adenosine is released, we tend to feel drowsiness and sleepiness.

Caffeine helps to keep us awake and energised. Not only is it a good source of caffeine, but it is also known for its health benefits. Green tea will make you feel alert and help you wake up faster. Green tea is also available in a supplement form.

Besides caffeine, green tea also contains L-theanine, which is an amino acid that increases cognitive function and performance. In combination with caffeine, it will help you feel alert and awake.

What the science says: A clinical trial gave older adults mg of magnesium for eight weeks and evaluated their sleep. The researchers found magnesium increased sleep duration, efficiency, and melatonin and decreased latency and cortisol levels.

A win across the board! How to take: Magnesium glycinate and magnesium threonate are considered effective types of magnesium for sleep, with a starting dose of around milligrams per day, taken 30 minutes before bedtime. This amino acid is a naturally occurring sleep aid.

It can be found in tea leaves or through direct supplementation. What the science says: Studies have shown L-theanine can help you fall asleep more quickly and improve the quality of your sleep. Instead of acting as a sedative, L-theanine works by combating the stress and anxiety associated with sleep disturbances.

Plus, it has many other potential benefits that go beyond improving your sleep: It can promote relaxation without causing drowsiness , making it a good choice for daytime stress-busting. How to take: L-theanine is commonly consumed in a capsule, which you can find at your local health food store or online.

Follow dosage recommendations as per the product label. For centuries, traditional medicine practices have used herbs for an array of conditions, including improving sleep.

Chamomile is a nervine herb that contains several bioactive compounds, including flavonoids, terpenoids, and antioxidants. Nervine herbs work to relax the central nervous system, and when combined with specific compounds like apigenin , a flavonoid found in chamomile, have anti-inflammatory, sedative, and anxiolytic anxiety-reducing effects.

This makes chamomile an ideal herbal remedy to help you unwind before bed and sleep more soundly. What the science says: A randomized placebo-controlled study the gold standard of research found that chamomile decreased sleep latency how long it takes you to fall asleep by 16 minutes and decreased nightly wake-ups.

A systematic review evaluated the results from 12 separate studies and was able to conclude that chamomile has a significant improvement in sleep quality, and can help to improve anxiety, which is a common cause of sleeping problems.

How to take: Chamomile can be taken as a herbal tea infusion by steeping two to three teaspoons of dried chamomile flowers in hot water for 10 to 15 minutes, around 45 minutes before bedtime, or look for chamomile tea at the grocery store.

Passionflower, scientifically known as Passiflora incarnata , is a flowering herb that also contains various bioactive compounds, like flavonoids and alkaloids. These compounds interact with neurotransmitters in the brain, including GABA, serotonin, and norepinephrine, which play crucial roles in regulating mood, anxiety, and sleep.

What the science says: A study published in Sleep Science found that passionflower increased total sleep, specifically increasing slow-wave, deep sleep. It also decreased wakefulness, which is how much time you were awake throughout the night. If stress is to blame for your restless night, try tackling it at its source with ashwagandha.

Ashwagandha is an adaptogenic herb that has been used for centuries in Ayurvedic medicine. An adaptogen is a substance that helps your body adapt to the daily stressors of life, both internally and externally. Stress is a common culprit of nighttime troubles — in fact, high levels of cortisol the stress hormone can dysregulate your circadian rhythm so much so that you wake up abruptly in the early hours of the morning, around 2 or 3am, Holmberg explains.

So targeting stress reduction can combat this, allowing you to fall asleep — and stay asleep! What the science says: A randomized controlled trial supported this, finding that taking ashwagandha before bed helped to improve insomnia and boost daytime alertness.

The two major contributors to the improvement in sleep quality came from decreased sleep latency and increased efficiency. READ MORE: How Stress Affects Your Sleep. How to take: Ashwagandha can be taken in capsule or powder form, preferably in the evening or before bedtime.

You can find it in the supplement aisle of your local health food store or online. A side effect of diphenhydramine in allergy products is drowsiness, which can sometimes help people sleep. Diphenhydramine helps relieve occasional sleeplessness and reduces the time it takes to fall asleep.

People should see a doctor if they experience signs or symptoms of insomnia. These may include :. Symptoms of sleeplessness in people with insomnia may present for at least 3 months or at least three times per week.

Anyone experiencing signs or symptoms of insomnia should speak with a doctor before taking any drug or herb to aid sleep.

Insomnia and other sleep disturbances can sometimes signal an underlying health condition that requires treatment. People who experience sleeping difficulties can choose from a range of non-drug treatment options to help them sleep.

Herbal treatments are a popular choice, although evidence supporting the use of certain herbs is lacking. People should speak with a doctor or pharmacist before taking any medication or herb to assist sleep, to ensure that the treatment is safe.

Moreover, sleep issues can sometimes indicate an underlying health issue that requires diagnosis and appropriate treatment. People may drink valerian tea to help treat sleeplessness, anxiety, and other conditions. Learn more about its potential benefits here.

Valerian root may have a sedative effect and reduce anxiety, making it a popular natural remedy to help with sleep and promote calmness. The sleep supplement melatonin may reduce self-harm in young people with anxiety and depression, a new study suggests.

Humans, on average, experience 30 minutes longer REM sleep in winter than spring, pointing to an increased need for sleep, a new study finds.

My podcast changed me Can 'biological race' explain disparities in health? Why Parkinson's research is zooming in on the gut Tools General Health Drugs A-Z Health Hubs Health Tools Find a Doctor BMI Calculators and Charts Blood Pressure Chart: Ranges and Guide Breast Cancer: Self-Examination Guide Sleep Calculator Quizzes RA Myths vs Facts Type 2 Diabetes: Managing Blood Sugar Ankylosing Spondylitis Pain: Fact or Fiction Connect About Medical News Today Who We Are Our Editorial Process Content Integrity Conscious Language Newsletters Sign Up Follow Us.

Medical News Today. Health Conditions Health Products Discover Tools Connect. Medically reviewed by Raj Dasgupta, MD — By Jessica Caporuscio, PharmD on March 30, Other natural ways to fall asleep. When to see a doctor for insomnia. How we reviewed this article: Sources.

Medical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations.

We avoid using tertiary references. We link primary sources — including studies, scientific references, and statistics — within each article and also list them in the resources section at the bottom of our articles.

You can learn more about how we ensure our content is accurate and current by reading our editorial policy. Share this article. This can impact brain function and mental performance, and may cause side effects such as exhaustion, inability to concentrate, or stress.

The sudden change in brain function can also lead to low blood sugar levels. Herbs can be a great alternative to coffee that can combat mental fatigue and provide an energizing boost without some of the unpleasant side effects of too much caffeine or even more accurately, the effects that ensue when caffeine wears off.

Matcha green tea is an age-old go-to for full-body benefits and an all-around lifted spirit. Matcha can offer polyphenols, antioxidants , chlorophyll, and L-theanine to promote overall well-being and help you feel your best throughout the day.

Catechins can have several beneficial effects on human health to support a natural energy boost. Additionally, matcha green tea contains L-theanine, an amino acid that helps give the tea its unique, non-bitter taste.

Due to the shade-growing of plants intended for matcha production, L-theanine does not break down and is preserved in the final matcha product. The relatively high L-theanine content in matcha tea may help enhance concentration and overall wellness.

These compounds have energizing effects that can help you feel your best during the day. Ashwagandha , also known as Withania somnifera , is a woody, herbal shrub native to Southeast Asia, India, and Africa that can offer rejuvenating effects. Ayurvedic medicine has incorporated this herb into its practices for thousands of years because components of the Ashwagandha root , leaves, and berries may help promote mind-body-spirit balance.

Ashwagandha is an adaptogen , meaning it can help you feel more relaxed during times of stress. When you experience stress, your adrenal glands produce the stress hormone cortisol to help modulate your response.

As an adaptogenic herb , ashwagandha can help support healthy cortisol levels, working to maintain your well-being during times of stress and promote a sense of calm. Maca is an herb native to Peru. Rhodiola is an herb native to Europe and Asia that traditional medicinal systems have incorporated into their practices for years due to its stress-balancing effects.

Rhodiola helps support healthy cortisol levels, which may help you feel calmer and less fatigued. Additionally, this herb may help promote stamina, strength, and mental capacity , which can, in turn, support endurance to help you fight mental fatigue and burnout.

There are several different types of ginseng , but American ginseng and Panax, or Asian, ginseng, are the two most common. Traditional Chinese medicine has incorporated Panax ginseng into its practices for years due to ginsenosides in this herb, which are the primary ingredient that can bring many different health benefits.

Ginsenosides can benefit your energy levels , concentration, physical performance , and mood. As such, Panax ginseng is a natural herb that can help you perform well in energy-taxing tasks. You can incorporate energizing herbs into your diet through powders, tinctures, capsules, or supplements.

Adding powders into smoothies is a delicious way to naturally get an energy boost out of your favorite drink. Additionally, you can take a dietary supplement , which is an easy way to incorporate herbs into your daily routine. Made from high-quality, finely ground green tea leaves, Lemme Matcha also has CoQ10 and B12 to support energy metabolism.

Herbs are a healthy natural alternative to coffee as a means to help you be your best, energized self and take on the day.