The best natural remedies to help you sleep well at night

• Limit daytime naps to 30 minutes or less.
• Exercising for at least 10 minutes daily.
• Avoid caffeine and other stimulants before bed.
• Avoid eating heavy foods, such as fatty or fried meals, before bed.

But if insomnia is not frequent. You can use a prescription or home remedy to help you treat insomnia and lack of sleep.

Are sleep aids more useful than traditional sleep aids?

Natural sleep aids are generally considered to be safer than medications. This is because its side effects are less than its medicinal counterparts.

Herbs, which are often used as tools to treat insomnia and poor sleep, are not regulated by the Food and Drug Administration, so you should use them with caution.

Consult your doctor about any potential interactions between any herb you wish to use and any medications you are taking.

Natural sleep aid 

chamomile

Chamomile has a calming effect. It also promotes relaxation and sleep. A study found it beneficial in improving sleep quality in postpartum women. It also reduces symptoms of depression.

You can use it in several ways:

• Use dried chamomile flowers to make tea.
• Prepared tea bags.
• inhalation.
• Apply diluted chamomile essential oil to your skin.

It is taken in tablet or capsule form

Chamomile also has many benefits, including:

• It helps in digestion.
• Soothes and heals the skin.
• Relaxes the muscles.
• relieves headache;

You should not use chamomile if you are allergic to it. Therefore, consult your doctor or allergist before using. An allergy test must be performed before use.

If taking chamomile capsules or tablets, do not take more than the recommended dose. Doing so may cause nausea and vomiting. You should also not use chamomile if you are sensitive to hormones.

You should always dilute chamomile essential oil with a carrier oil, such as olive oil.

valerian

The roots of the plant can be used to make herbal medicine. It has been observed to act as a sedative. Valerian can interact with some medications, so consult your doctor before use.

Valerian may help:

• Insomnia treatment.
• Improving sleep quality in postmenopausal women. 

Valerian can be combined with lemon and other herbs. It is best to increase your dose gradually over some time. Once your sleep has improved, you should continue to use valerian for two to six weeks.

If drunk as tea, you can take 1/4 to 1 teaspoon up to three times a day. If you prefer to take it in capsule form, you should follow the recommended dosage.

When you want to stop, you should slowly reduce the dose. Sudden discontinuation of use may cause withdrawal symptoms or anxiety.

Valerian may also help relieve:

• Menstrual and stomach cramps.
• Muscle and joint pain.
• Melancholy.
• headache;

While its side effects are:

• headache;
• weak thinking.
• upset stomach;
• dizziness;
• irritability;

You should not use valerian if you experience any unusual symptoms. Consult your doctor if symptoms persist.

hops

Hops are the female flowers on the hops plant. It is used as herbal medicine.

Studies have proven that hops improve sleep. It is sometimes combined with other herbs such as valerian. You can also take a liquid extract of 0.5 to 2 ml daily.

Hops help:

• lowering cholesterol;
• relieve irritation.
• Digestive problems.
• It has antibacterial properties.

You should not take hops if you have a hormone-sensitive condition. You should stop using this remedy if you begin to experience any unusual symptoms. 

Melatonin supplement

Melatonin is a hormone in the pineal gland, extra melatonin helps you fall asleep faster and enhance sleep quality.

The recommended dose is 1 to 5 milligrams before bed. Use should be discontinued after two weeks. If your sleep problems persist after two weeks of use, consult your doctor.

Melatonin helps:

• Relief of jet lag symptoms.
• Boost immunity.
• Fight infections.

Among its side effects are:

• vigil at night.
• Depression.
• ataxia;
• irritability;
• stomach cramps;

You should discontinue use if you begin to experience any unusual symptoms. If these symptoms persist, consult a doctor.

Passionflower or passion flower

Passionflower is a plant that contains chemicals that have a calming effect. It helps with relaxation and drowsiness, and sometimes it is combined with other plants.

A 2016 study showed that passionflower relieves sleep disturbances when taken for four weeks. You can use the herb to make tea to drink before bed, or take it in capsule form. The recommended liquid dose is 10 to 30 drops of passionflower extract before bed.

Passionflower also helps relieve:

• the pain.
• anxiety.
• muscle spasms;
• Menopause symptoms.

Among its side effects are:

• dizziness;
• confusion.
• Irregular muscle action.
• loss of coordination.
• Vasculitis.

Do not take passionflower if you are breastfeeding or pregnant. This herb is also known to interact with many medications and can make sedatives and blood thinners too powerful. People who take some types of antidepressants cannot take passionflower.

Discontinue use if you begin to experience any unusual symptoms and consult a physician.

Lavender or lavender

Lavender is an aromatic plant that is believed to promote health and well-being. Its sedative effect can also aid sleep.

You can use lavender in the following ways:

• Add a few drops of essential oil to a diffuser near your bed.
• Rub the diluted essential oil on your forehead and around your nose.
• Put a few drops of essential oil on your pillow.
• Use dried lavender to make tea.

Lavender helps:

• Relieve pain.
• Improve blood circulation.
• Cleanse the scalp and skin.
• Reducing abdominal discomfort.
• Headache relief.
• Reducing respiratory problems.

Always dilute the lavender essential oil with water or carrier oil. If you begin to experience any unusual symptoms, discontinue use. Consult a doctor.

5-Hydroxytryptophan (5-HTP)

5-HTP is derived from tryptophan, an amino acid. It is used to increase serotonin levels.

A study showed that it promotes sleep when taken with another supplement called gamma-aminobutyric acid. This combination is believed to increase sleep duration.

5-HTP is available in capsule form. The recommended dose is 150 to 400 mg per day, but any instructions on the product label should be followed. Do not take 5-HTP for more than six weeks.

5-HTP may also improve:

• Depression.
• anxiety.
• headache;

5-HTP may cause:

• Abdominal discomfort.
• heartburn;
• Anorexia.
• bloating;

If you begin to experience any unusual symptoms, discontinue use and consult a physician.

Risks and Warnings

You should not use natural sleep aids if:

• You are pregnant or breastfeeding.
• You are taking sedatives, antidepressants, or other prescription drugs.
• You will have surgery soon.
• If you have an existing health condition, see a doctor.
• Natural sleep aids can be dangerous when used by children and the elderly.
• Your doctor can also confirm the recommended dosage for you and advise you about any potential risks.

When you begin to treat your sleep problems, try to find out the underlying cause. Be aware of what's causing the lack of sleep, such as stress, noise, or discomfort.

Natural sleep aids should only be used as a short-term solution to treat insomnia and poor sleep. If your sleep problems persist, it could be a sign of an underlying medical concern, so see a doctor.