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What is the strongest herb for sleep?

1. Valerian root According to a 2013 review , valerian root is the herb that people most commonly use to reduce insomnia. ... A 2020 review and meta-analysis investigated the efficacy and safety of valerian root as a treatment for certain sleep disorders. More items...

medicalnewstoday.com - Herbs for sleep: Examples, safety, other natural options, and more

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This article outlines four herbs that may improve sleep quality, along with some alternative treatments to aid sleep. It also offers advice on when to see a doctor for sleep issues. Many people have difficulty falling asleep or staying asleep. Although drugs are available to aid sleep, some people may prefer to try natural alternatives. Below are four herbs that people may take to help improve their sleep.

1. Valerian root

According to a 2013 review , valerian root is the herb that people most commonly use to reduce insomnia. It is available in various forms, including:

extracts

teas

dietary supplements

People have used valerian root as a sleep aid since the 18th century. Researchers have isolated the active plant substances to try to establish how they affect sleep, but they are still unsure of the mechanism involved. A 2020 review and meta-analysis investigated the efficacy and safety of valerian root as a treatment for certain sleep disorders. The findings suggest that valerian root could be beneficial in treating these disorders. However, comparisons between the different studies are challenging due to different valerian preparations and doses. The researchers concluded that valerian root could be a safe and effective alternative treatment for sleep disorders. People may experience side effects such as nausea and stomach cramps.

2. Chamomile

People sometimes use chamomile as a natural remedy for sleeplessness. However, studies have not confirmed the therapeutic effects of chamomile on sleep. A 2017 clinical trial investigated the effects of chamomile on sleep quality in older adults. Participants who received 200 milligrams (mg) of chamomile extract twice daily for 28 days showed significant improvements in sleep quality compared with participants who took a placebo. An older study from 2011 examined the efficacy of chamomile extract on sleep in adults living with insomnia. One group of participants received 270 mg of chamomile twice daily for 28 days, while a second group received a placebo. The researchers did not observe any improvements in the chamomile group compared with the placebo group.

Side effects are uncommon when taking chamomile but may include :

nausea

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allergic reactions, particularly in people who are sensitive to the following herbs: ragweed chrysanthemum marigold daisies According to the National Center for Complementary and Integrative Health , chamomile is likely safe if a person consumes it as a tea or takes it as a pill in the short term. However, the possible effects of taking chamomile in the long term are still unclear.

3. Lavender

Lavender is a popular herb for aiding relaxation and sleep. Most studies investigating the effect of lavender on sleep have focused on silexan, which is an active substance derived from lavender. A 2015 study investigated the effects of silexan on anxiety-related restlessness and disturbed sleep. Compared with participants who took a placebo, those who took the silexan showed significant reductions in anxiety and significant improvements in sleep. The findings of a 2019 study suggest that the beneficial effect of silexan on sleep is due to its ability to reduce anxiety. This may explain the lack of a sedating side effect when using lavender oil. Studies investigating the effect of consuming lavender suggest that the doses tested are safe. However, these short-term studies cannot determine whether lavender is safe to use in the long term.

4. Passionflower

There is a lack of research investigating the effect of passionflower on sleep. However, some research suggests that passionflower in combination with other herbs may be beneficial. A 2013 study investigated the efficacy of a combination of valerian, passionflower, and hops as a treatment for insomnia. The researchers compared the herbal combination with the drug zolpidem, which doctors sometimes prescribe to alleviate sleeplessness.

Participants in both groups demonstrated a significant improvement in the following measures:

sleep time

the amount of time it takes a person to fall asleep

the number of times a person wakes up during sleep

the severity of insomnia

The researchers concluded that people may benefit from short-term use of a combination of valerian, passionflower, and hops. Most of the side effects that the participants reported were mild and did not pose a serious risk to health.

medicalnewstoday.com - Herbs for sleep: Examples, safety, other natural options, and more

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