Natural herbs that may improve sleep quality
Many people have trouble falling asleep or staying asleep. Although there are medications available to help you sleep, some people may prefer to try natural alternatives.
This article Outlines herbs that may improve sleep quality, as well as some alternative remedies to help you sleep. It also provides advice on when to see a doctor for sleep problems.
Here are herbs that people can take to help improve sleep.
Valerian
According to a 2013 review Trusted Source, valerian is the herb people most commonly use to reduce insomnia. It comes in many forms, including:
extract
tea
Dietary supplements
Valerian has been used as a sleep aid since the 18th century. Researchers have isolated active plant substances to try to determine how they affect sleep, but they’re still unsure of the mechanism.
A 2020 review and meta-analysis by Trusted Source investigated the efficacy and safety of valerian root in the treatment of certain sleep disorders. The findings suggest that valerian root may be beneficial in treating these diseases. However, because valerian preparations and dosages vary, comparisons between different studies are challenging.
The researchers concluded that valerian root may be a safe and effective alternative therapy for sleep disorders. People can experience side effects such as nausea and stomach cramps.
Chamomile
People sometimes use chamomile as a natural remedy for insomnia. However, research has not confirmed the therapeutic effects of chamomile on sleep.
A 2017 clinical trial, Trusted Source, investigated the effects of chamomile on sleep quality in older adults. Participants who took 200 mg of chamomile extract twice daily for 28 days significantly improved their sleep quality compared to those who took a placebo.
An earlier study from Trusted Source in 2011 looked at the effects of chamomile extract on sleep in adults with insomnia. One group of participants received 270 mg of chamomile twice daily for 28 days, while the second group received a placebo. The researchers did not observe any improvement in the chamomile group compared to the placebo group.
According to the National Center for Trusted Sources for Complementary and Integrative Health, chamomile is probably safe if a person takes it as a tea or pill in the short term. However, the possible effects of long-term use of chamomile are unclear.
