You’re lying awake half the night, unable to fall asleep or waking up again and again? We’ve all been there. In many cases these sleep disturbances are harmless, and they disappear as quickly as they arrived. For occasional sleep problems, home remedies can provide fast help. A look in Grandma’s kitchen cabinet or a trip to the pharmacy could make a difference. Below we present a few home remedies that support falling asleep and staying asleep.
Sleep promoting herbs as natural remedies for insomnia
Valerian, lavender, lemon balm & co. – the list of calming and sleep‑supporting herbs is long. They can contribute to restful sleep in various forms: from the classic bedtime tea to dragees, capsules, tablets, and even essential oils. Herbal remedies are natural aids for better sleep and may be helpful in cases of sleep disorders. We’ll take a closer look at some of these herbs.
Valerian
Valerian is probably the best‑known herbal home remedy for problems falling asleep. The medicinal plant is reputed to have a calming and sleep‑promoting effect. In cases of sleep disorders caused by nervousness and inner restlessness, a tea made from valerian root may help. Valerian can be consumed as a sleep tea or taken in the form of dragees and tablets.
Hops
Hops are usually administered in combination with valerian because it can enhance valerian’s calming effect. This sleep‑promoting home remedy can be consumed as a tea mixture of hops and valerian or processed into a sleep‑pillow. For the latter method you simply put hop cones into a cotton pillow and sleep on it. If sleep disturbances persist, the hop cones should be renewed weekly.
Lavender
Another well‑known home remedy for sleep disorders is lavender. Its purple blossoms are appreciated primarily for their calming and sleep‑supporting properties. Lavender blossoms can be made into tea or placed in small lavender sachets under the pillow. By inhaling the essential oils this might help you fall asleep more easily.
Lemon Balm
Lemon balm is an old medicinal herb from monastic medicine. It is also said to have a calming effect, which is why it is used as a home remedy for falling asleep and staying asleep. Lemon balm leaves are suitable for tea preparation, while lemon balm oil is used in aromatherapy.
Passionflower
Passionflower can help with nervous restlessness and difficulty falling asleep. It is said to have a heart‑strengthening, calming and antispasmodic effect. As a result, passionflower herb is often found in tea blends together with other relaxing medicinal herbs like valerian and lavender.
Could aid sleep by regulating serotonin: St. John’s wort
If sleep disturbances coincide with mild depression, St. John’s wort may provide relief. According to a review from Capital Medical University in Beijing, the plant is considered a herbal antidepressant for mild depression. In the evaluated studies, St. John’s wort acted similarly to classic antidepressants. By regulating serotonin levels, which are closely linked to the formation of the sleep hormone melatonin, the herb could naturally contribute to improving sleep.
However, some important points must be noted: St. John’s wort must not be taken alongside hormonal contraceptives, as it can affect their efficacy. Be cautious if combining it with other medications because interactions may occur. If you want to take St. John’s wort, consult a doctor or pharmacist.
Bedtime tea: Grandma’s favourite home remedy for sleep disorders
A hot tea before bed can put your body into “fall‑asleep mode.” The evening drinking ritual can help you relax and prepare for bedtime. Also, the medicinal plants contain calming active ingredients that can reduce existing sleep problems.
The herbs mentioned above are suitable for sleep‑promoting teas. You can find them either in your own garden or at the pharmacy. If you want to improve your sleep with this home remedy, a cup of tea before going to bed is recommended. If you suffer from chronic sleep disturbances, you may even drink several cups throughout the day.
Better sleep thanks to warm milk with honey?
Whether warm milk with honey actually helps with falling asleep is not yet scientifically proven. Nonetheless, many people swear by this home remedy, especially when a cold is stealing their sleep. The drink can soothe your throat lining. In addition, the amino acid tryptophan in the milk is said to stimulate the release of the sleep hormone melatonin.
For warm milk with honey the same applies as for calming herbal teas: it can serve as an evening ritual to wind down and might thus facilitate falling asleep.
Sleep‑promoting aroma oils for restful sleep
Another home remedy for restless sleep are scented oils made from valerian, lavender, chamomile & co. With these you can put a few drops of the essential oils in a diffuser or mix with water and spray onto your pillow. In aromatherapy for insomnia, vanilla essential oil is also prescribed. Absorbed through the nose, it may have a sleep‑supporting effect.
If you’d rather not buy aroma oil first, you can take a look in your garden. With lavender you can make your own scent sachet. Simply tie a lavender bouquet and hang it upside down to dry so that the essential oils collect in the flowers. After drying, fill the blossoms into a cotton or linen sachet and place under the pillow. Every evening you’ll benefit from the calming scent of lavender.
Relaxation bath: The home remedy for sleeping well?
Relaxing baths with medicinal herbs can also help with sleep problems. The warm water promotes circulation and relaxes the muscles, while the essential oils can have a calming and sleep‑promoting effect. If you don’t have a bathtub, you can alternatively take a foot bath — this also helps the body to relax.
You can either purchase ready‑made bath additives in the pharmacy or drugstore, or you can mix a relaxing bath with herbs at home yourself. Also at vaay you’ll find a bath additive. Our CBD bath bomb smells like lavender blossoms and creates a relaxed mood.
Warmth: A natural remedy against sleep disorders
Especially in winter it feels nice when the bed is warm. As a simple home remedy against sleep disturbances you can place a hot‑water bottle or a cherry‑stone cushion in the bed. Warmth is calming and promotes circulation.
Another tip for falling asleep is thick socks. The reasoning is that when feet are warm the blood vessels expand. As a result the feet release heat, which lowers core body temperature and makes us feel sleepy. The same effect occurs with a warm foot bath.
Conclusion: Home remedies don’t always help
Even home remedies have their limits. If you suffer from sleep disorders over a longer period, you should see a doctor. After all, problems falling asleep or staying asleep can become very burdensome over time and can partially strongly restrict quality of life. Therefore it’s important to get to the bottom of the cause of the sleep problem.
In the case of mild sleep problems, however, it may be worth turning to Grandma’s home remedies for sleep disorders. Before using herbal remedies, however, you should consult a doctor or pharmacist about possible side‑ and interaction effects.
FAQ
What is the best natural sleep aid?
Various medicinal herbs are said to have calming and sleep‑promoting effects. These include valerian, hops, lavender, lemon balm and passionflower.
Which home remedies promote sleep?
Sleep‑promoting home remedies include herbal teas made from medicinal plants like valerian or lavender. In addition, various essential oils can contribute to restful sleep. A hot relaxation bath can also have a calming effect and help you fall asleep more easily.
What can you do about severe sleep disorders?
If you have severe sleep disturbances you should see a doctor. They can determine the cause of your sleep problems and treat them specifically. Sleep disturbance can be caused by an unhealthy lifestyle. Hormonal changes can also be a cause, as can various physical or mental illnesses. Severe sleep disorders should therefore not be taken lightly.
Note: The information presented on this page is not intended to diagnose, treat, cure or prevent any disease. Please consult your doctor or therapist for individual advice.
