Natural Sleep Aids: What to Know About Herbs, Supplements, and Foods that Promote Rest

A fact-based look at popular natural ways to get a better night’s sleep. 

We know sleep is important for our bodies and minds. Physically, it gives our bodies and minds time to rejuvenate tissue and boost our immune systems so we don’t get sick. Mentally, sleep can affect whether we’re in a good mood or not. When we don’t sleep well, we don’t feel well. We might be tired or irritable. Some people have a hard time concentrating or aren’t able to put in their best efforts on everyday tasks. 

Are you struggling to get a good night’s sleep or stuck in a bad sleep rut? If so, it could be time to consider using a natural sleep aid to help you fall asleep—and stay asleep—for the eight hours many adults need each night. Luckily, numerous research studies show that many herbs, supplements, and foods are scientifically proven to promote better sleep. You deserve a whole night of relaxation and the best sleep possible!

Herbs Known to Benefit Sleep 

Using herbs is a time-honored approach to strengthening the body and treating disease. A handful of herbs are scientifically proven to help you get a better night’s sleep, and many are commonly found in tea or tea blends to promote use as a sleep aid.

Herbs can also trigger side effects and interact with other herbs, supplements, or medications. For these reasons, you should use herbs with care—and always under the supervision of a health care provider.

Valerian Root

Valerian is a tall, flowering plant native to Europe, and herbalists use the plant’s root as a sleep aid. Some studies conclude that Valerian root can help you fall asleep and get better quality sleep. It may also have fewer side effects than prescription sleep aids. As with many studies on herbs and sleep, there are some contradictions about valerian, particularly its impact (or lack thereof) on insomnia.

Valerian root is available in the U.S. as a liquid in extracts and tinctures, powered in capsules or tablets, and as a tea. The odor and taste are slightly unpleasant. Mix it with other herbs for a tea blend, or buy prepackaged valerian root tea.

Valerian is known as a safe herb, but experts advise pregnant or breastfeeding women to avoid using it as more research is needed to rule out possible harmful effects on fertility or fetal development. 

Chamomile

The most popular use of chamomile is as a bedtime herbal tea made from the flowers of German Chamomile, Matricaria chamomilla L. A flavonoid found in the flowers called apigenin creates a calming response in the mind, which makes you sleepy. 

A review of ten studies shows that chamomile reduces the number of awakenings after falling asleep but does not improve sleep duration, sleep efficiency, or daytime functioning measures. Depending on your sleep goals, chamomile may or may not be the right herbal choice for you.

Chamomile is widely available in the U.S. as an herbal tea and in capsules or tablets, liquid extracts oils for aromatherapy, and skin care products. Check with your doctor before using chamomile because it can have blood-thinning effects. Don’t give chamomile to babies or children without consulting a pediatrician. Additionally, studies are inconclusive for pregnant or breastfeeding women, and it should be avoided.

Lavender

Lavender is a flowering plant that has been used around the world for centuries. Egyptians used lavender oil in their mummification processes, and lavender baths were thought to purify the mind and body in ancient Persia, Greece, and Rome. Today, it’s most commonly known as a sleep aid.

A review of 15 studies found that inhaling lavender essential oil improved sleep quality in people with mild sleep disturbances. Other studies have shown that people who used lavender for aromatherapy were more refreshed when they woke up. A study of people diagnosed with anxiety disorders who were given lavender oil orally (edible oil, not essential oil) reported sleeping longer at night.

Various forms of lavender, such as dried flowers, essential oils, topical oils, capsules, teas, and skin care products, are sold in the U.S. According to the National Center for Complementary and Integrative Health, it’s safe to use lavender capsules for a short amount of time and to consume lavender when used in foods.

You should not ingest lavender essential oil because it can cause nausea, cramping, and other harmful side effects. If using lavender skin care products, their safety can depend on your skin sensitivity. Most importantly, talk to your healthcare provider before using any form of lavender if you’re pregnant or breastfeeding.  

Passionflower

Passionflower, Passiflora incarnata, has been used for centuries as a calming herb for insomnia, anxiety, seizures, and hysteria in the U.S. and Europe. Today, it’s used only to curb insomnia and anxiety. Scientists believe passionflower increases gamma-aminobutyric acid, or GABA, in the brain, which reduces activity in the brain cells to create a more relaxed sensation.

The flowers, leaves, and stems of the passionflower plant are the parts used for medicinal purposes to make infusions, teas, liquid extracts, and tinctures. Mixing with other calming herbs, such as valerian or lemon balm, is common. Because of this, there are few scientific studies on the effectiveness of passionflower on its own.

Due to the lack of studies on passionflower, adults should check with their doctor before using the herb and avoid giving it to children. Women who are pregnant or breastfeeding should avoid using passionflower.

Ashwagandha

Ashwagandha, Withania somnifera, or Indian ginseng, has long been used in Asia and Africa to treat insomnia, manage pain, relieve inflammation, and increase appetite. Ashwagandha is an adaptogen, a naturally occurring substance that helps your body adapt to stress by becoming more resistant and decreasing sensitivity to stressors, which makes it easier for your body to maintain homeostasis so you don’t get exhausted easily.

Ashwagandha is available as a sleep aid in gummies, tablets, capsules, and powdered forms. Studies vary on the dosage, but two reviews show that taking between 120 and 300 milligrams a day improves sleep quality for adults. A review of five studies shows that ashwagandha can significantly improve sleep for people with insomnia. 

As with the other medicinal herbs, be sure to ask your doctor before taking ashwagandha in any form, and do not take it if you are pregnant because a high dosage can cause a spontaneous abortion.

What About Supplements for Sleep?

Supplements contain herbs, minerals, botanicals, amino acids, enzymes, and other ingredients to add nutrition to your body. Most are available as tablets, capsules, gummies, and powders. You should only use supplements under a physician’s guidance. Let’s explore some common supplements used for sleep.

Melatonin

Melatonin is a naturally occurring hormone in our bodies that helps put your body into a “state of quiet wakefulness,” which promotes sleep. The sleep experts at Johns Hopkins recommend taking 1 to 3 milligrams of melatonin about two hours before bedtime for one to two nights if you have occasional sleep difficulties. Using melatonin for a short amount of time can sometimes get your circadian rhythm back on track. It is widely available over the counter as tablets, capsules, gummies, and teas. Because you can become dependent on melatonin supplements, getting sunlight daily and sleeping in a dark room are natural options.

Studies have shown that melatonin helps people with insomnia fall asleep slightly faster and is beneficial for people with delayed sleep phase syndrome, which means you fall asleep late and wake up late the next day. Melatonin can also help adjust sleep-wake schedules to combat jetlag or shift work.

Magnesium

Magnesium is a nutrient essential for body processes, including muscle regulation and nerve function, blood sugar levels, blood pressure, and making protein, bone, and DNA. Studies conducted on magnesium and sleep are limited, but researchers have found that magnesium aids in relaxation by activating the parasympathetic nervous system, regulating melatonin, and binding to GABA receptors to quiet your nervous system and help your body get ready to sleep. 

Magnesium supplements are available in three different forms, and magnesium glycinate or magnesium citrate are the options to use as a sleep aid. Avoid magnesium oxide because it’s a stool softener, which will only make it harder for you to sleep through the night.

The National Institutes of Health’s Office on Dietary Supplements’ recommended daily allowance (RDA) for magnesium for sleep and general health is 200 to 310 milligrams per day. Its use as a sleep aid is not officially classified, so there’s no recommendation on when to take magnesium before bed. Taking supplements one or two hours before bedtime is a good rule of thumb.

The best way to get magnesium into the system is transdermally. A foot massage with magnesium oil before bed is an ideal option.

L-theanine

Are you having trouble falling asleep or experiencing poor sleep quality? L-theanine acts on neurons, which influence brain waves and GABA receptors to promote relaxation and reduce stress and anxiety, which helps you fall asleep more easily. It might not reduce the number of times you wake up during the night or increase your sleep duration, but can enhance overall sleep quality and help you feel more refreshed in the morning.

L-theanine supplements don’t usually cause daytime sleepiness and may reduce the effects of caffeine on sleep. Ask your doctor about the recommended dosage for your specific sleep needs. 

5-Hydroxytryptophan (5-HTP)

5-HTP is a chemical that your body makes from the amino acid tryptophan and changes into serotonin. 5-HTP supplements help raise serotonin levels in the brain and positively affect sleep, mood, anxiety, appetite, and pain. A 5-HTP supplement made from seeds of the African Griffonia simplicifolia plant is a good way to boost the chemical in your body because foods with tryptophan may not increase levels enough.

Studies show that taking a 5-HTP supplement for six to 12 weeks can help you fall asleep faster and sleep deeper. Many over-the-counter multivitamins and herbal preparations are sources of 5-HTP. Children should not use 5-HTP, and adults should consult a doctor first because high doses can be toxic.

Eat Your Way to a Good Night’s Sleep

We’ve already touched on some of the herbs that we can use to promote better sleep. Now, let’s look at foods that make many of the same compounds found in supplements and other types of foods for sleep.

Foods with Melatonin to Ease Into Sleep 

You can add melatonin to your diet by eating foods such as:

• Sunflower seeds
• Alfalfa sprouts
• Almonds
• Eggs
• Goji berries
• Tart cherries

Get Ready for Bedtime with Magnesium-Rich Foods

Magnesium is naturally occurring in a wide variety of foods, including:

• Leafy greens and brassicas
• Seeds, nuts, and legumes
• Milk, yogurt, and some other milk products
• Whole grain cereals, oatmeal, and bran flakes
• Fortified cereals and other foods
• Bananas

Enjoy Deeper Sleep by Consuming Foods for 5-HTP

If you’d like to add 5-HTP-rich foods to your diet, you have numerous options, as many common foods are a source of tryptophan. Some examples include:

• Fish and seafood: Tilapia, canned white tuna, snapper, farmed Atlantic salmon, lobster, blue crab, Pacific oysters
• Meat and poultry: Pork roast, light meat turkey, beef roast, chicken breast
• Dairy and eggs: 2% and whole milk, mozzarella and cheddar cheeses, low-fat yogurt, whole eggs
• Grains: quinoa, oats, buckwheat, white and wheat bread
• Nuts and seeds: Black walnuts, cashews, pistachios, peanuts, almonds, pumpkin and squash seeds, chia seeds, flax seeds
• Vegetables and fruits: White potatoes, string beans, prunes, bananas, apples
• Sweets: Semisweet and sweet chocolate 

Teas for L-theanine

A good way to add L-theanine to your diet is by consuming green, white, oolong, and black teas or matcha

Get Your Complex Carbohydrates 

Foods rich in complex carbohydrates can trigger the release of the sleep-inducing hormone serotonin. A few examples are:

• Whole grain toast
• Oatmeal
• Quinoa 

Know These Omega-3 Fatty Acids

Omega-3s are associated with increased sleep duration. Look for foods such as: 

• Fish and other seafood: Salmon, mackerel, tuna, herring, sardines
• Nuts and seeds: Flaxseed, chia seeds, walnuts
• Plant oils: Olive oil, coconut oil

Simple and Delicious Recipes for Sleep

Banana Tea (1 serving)

Trim off the ends of one banana.

Add the banana with the peel into a pot of boiling water.

Boil for 10 minutes or until the peel is soft.

Pour water through a strainer and into a mug.

Sprinkle with ground cinnamon or serve with a cinnamon stick.

Moon Milk (1 serving)

1 cup unsweetened almond milk, or your preferred milk

1/2 tsp ground cinnamon

1/2 tsp ground turmeric

1/4 tsp ashwagandha

pinch of nutmeg

pinch of ground ginger

Mix all ingredients in your favorite cup and drink prior to your bedtime.

Lavender-infused Honey

1 tbsp dried lavender flower

1 cup honey

Stir the lavender flower and honey together in a jar. 

Seal with a lid and place in a warm area away from direct sunlight (such as the top of a refrigerator).

Shake the jar every day to mix.

Allow to infuse for 1 to 4 weeks

Once satisfied with the flavor, strain the flowers.

Store in a cool, dry place away from direct sunlight.

Be sure to check out these other great blogs from the Better Sleep Council for more ideas on how to incorporate foods for better sleep into your diet:

Keep in Mind: A Quality Mattress Helps You Get a Good Night’s Sleep

There may not be an herb, supplement, or food that you can ingest to help you sleep better if your mattress is in bad shape. The mattress is the foundation of a good night’s rest. If your mattress is over seven years old, evaluate the mattress for signs of wear and consider investing in a new one.