Written by Vera Coetsee, Health and Nutrition Coach
26 Aug 2024
Getting quality sleep is essential for optimal health, but many people struggle with insomnia or poor sleep quality. Fortunately, there are a number of natural supplements and herbs that can help promote healthy sleep. These natural remedies work in various ways, such as regulating the body’s sleep-wake cycle, inducing relaxation, and increasing levels of neurotransmitters that facilitate sleep. When used properly, certain supplements and herbs can be effective for treating sleep disorders and improving overall sleep quality.
Magnesium
Magnesium is an essential mineral that plays a vital role in over 300 biochemical reactions in the body, including the synthesis of melatonin. Magnesium activates the parasympathetic nervous system, which controls the body’s rest-and-digest functions. It also helps increase production of gamma-aminobutyric acid (GABA), a neurotransmitter that has a calming effect on the brain. By supporting these biological mechanisms, magnesium supplements can make it easier to fall asleep and stay asleep throughout the night.
Melatonin
Melatonin is a hormone naturally produced by the body that regulates the sleep-wake cycle. As natural light levels decrease in the evening, melatonin levels rise, signalling to the body that it’s time to sleep. Supplemental melatonin can help synchronise this internal clock and promote the onset of sleep. It is particularly effective for treating sleep disorders like jet lag and insomnia. By boosting melatonin levels, this natural supplement can induce drowsiness and improve sleep quality, allowing the body to enter a deeper, more restorative sleep.
L-Theanine
L-theanine is an amino acid that has been shown to promote relaxation and improve sleep quality. Unlike sedatives, L-theanine does not cause drowsiness, but instead works by increasing levels of gamma-aminobutyric acid (GABA), serotonin, and dopamine in the brain. This creates a calming, stress-relieving effect that can make it easier to fall asleep and stay asleep throughout the night.
Chamomile
Chamomile is a centuries-old herbal remedy that is renowned for its mild sedative and relaxation-promoting properties. When consumed as a tea, chamomile’s active compounds, including apigenin, can bind to certain receptors in the brain that may induce sleepiness and reduce anxiety. This can make it easier to fall asleep and stay asleep through the night. Additionally, chamomile tea has anti-inflammatory effects that may relax the muscles and reduce any physical discomfort that can interfere with quality sleep.
Valerian Root
Valerian root is a popular herbal supplement that has been used for centuries to treat insomnia and improve sleep quality. It is believed to work by increasing the availability of gamma-aminobutyric acid (GABA) in the brain, which has a calming and sedative effect. Valerian root may also inhibit the breakdown of GABA, further enhancing its sleep-promoting benefits.
By incorporating these natural sleep aids into a healthy nighttime routine, individuals can find effective relief from insomnia, better manage sleep disorders, and wake up feeling more rested and rejuvenated. As with any supplement, it’s important to consult a healthcare provider. If you need support with your sleep, and would like to learn more about these supplements, make an appointment at our clinic here.
Sources:
Arab A, Rafie N, Amani R, Shirani F. The Role of Magnesium in Sleep Health: a Systematic Review of Available Literature. Biol Trace Elem Res. 2023 Jan;201(1):121-128. doi: 10.1007/s12011-022-03162-1. Epub 2022 Feb 19. PMID: 35184264.
Kim S, Jo K, Hong KB, Han SH, Suh HJ. GABA and l-theanine mixture decreases sleep latency and improves NREM sleep. Pharm Biol. 2019 Dec;57(1):65-73. doi: 10.1080/13880209.2018.1557698. PMID: 30707852; PMCID: PMC6366437.
Shinjyo N, Waddell G, Green J. Valerian Root in Treating Sleep Problems and Associated Disorders-A Systematic Review and Meta-Analysis. J Evid Based Integr Med. 2020 Jan-Dec;25:2515690X20967323. doi: 10.1177/2515690X20967323. PMID: 33086877; PMCID: PMC7585905.