Natural Sleep Aids - Valerian, Melatonin, and More - Cronkleton, E

5/7/2021 Natural Sleep Aids: Valerian, Melatonin, and More
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8 Natural Sleep Aids: What Works?

Medically reviewed by Debra Rose Wilson, Ph.D., MSN, R.N., IBCLC, AHN-BC,
CHT — Written by Emily Cronkleton — Updated on March 29, 2020
Benefits Chamomile Valerian Hops Melatonin Passionflower

Lavender Ginseng 5-hydroxytryptophan (5-HTP)
Risks and warnings Next steps
Why should I use a natural sleep aid?

Difficulty falling asleep is a common occurrence. For many people, this
means trouble sleeping every now and again or for a short duration of
time.
In many cases, this can be corrected by improving your sleep hygiene.

This includes:
limiting daytime napping to 30 minutes or less
exercising for at least 10 minutes per day

avoiding caffeine and other stimulants before bedtime
passing on heavy foods, like fatty or fried meals, before bedtime
If your sleep troubles are infrequent, you may wish to use an over-the-
counter (OTC) or home remedy to help you fall asleep. Some people wish
to avoid using medication in favor of a more natural alternative.
Nonprescription sleep aids are typically considered natural. They

encourage relaxation, ease anxiety, and promote sleep. Many natural
sleep aids are also linked to other health-promoting behaviors like
improved digestion and pain relief.
Getting enough sleep may be as simple as changing routines, diet, or 

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habits. Always try nonmedicinal, nonherbal approaches first.
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https://www.healthline.com/health/healthy-sleep/natural-sleep-aids 1/19
Are natural sleep aids more beneficial than

traditional sleep aids?
Natural sleep aids are generally considered safer than OTC and
prescription medications. This is because they tend to have fewer side
effects than their prescription counterparts.
Some people worry that using prescription medication can cause them to
become dependent on the medication. If this happens, they may
experience withdrawal symptoms if they decide to stop using it. They may
also have even more difficulty falling asleep after stopping use.
Using natural sleep aids for a short time typically doesn’t lead to
dependence. Natural sleep aids have a low risk of side effects or
complications when used for a short time.
Herbs, which are often used as natural sleep aids, aren’t regulated by the
U.S. Food and Drug Administration (FDA), so you should use them with
caution.
Consult your doctor about any potential interactions between an herb

you’d like to use and any medical conditions you have or medications
you’re taking.
Sleep aid #1: Chamomile 

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Chamomile is a gentle herb that has a calming effect. It promotes

relaxation and sleep. A 2016 study found chamomile tea to be useful in
improving the quality of sleep in postnatal women. It also lessened
symptoms of depression.
Although there isn’t a typical dose for chamomile, you can use it a few
ways:
use dried chamomile flowers to make tea
steep prepared tea bags sold at your local grocery store

inhale or apply diluted chamomile essential oil to your skin
apply as a topical plant tincture
take in tablet or capsule form
You may also find that chamomile:
aids in digestion
soothes and heals skin

relaxes muscles
relieves headaches
You shouldn’t use chamomile if you’re allergic to rag or anything else in

the daisy family, as you might also be allergic to chamomile. So consult
your doctor or an allergist before use.
If taking capsules or tablets of chamomile, don’t take more than the

recommended dose. Doing so may cause nausea and vomiting. You also
shouldn’t use chamomile if you have a hormone-sensitive condition.
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You should always dilute chamomile essential oil with a carrier oil, such as
olive oil. Make sure you do a patch test before applying diluted essential
oils to your skin.
To do this, rub a dime-size amount of diluted essential oil into the inside
of your forearm. If you don’t experience any irritation within 24 hours, it
should be safe to apply elsewhere.
Discontinue use if you begin experiencing any unusual symptoms. If your

symptoms continue, consult your doctor.
Essential oils should never be taken internally.

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Sleep aid #2: Valerian
Valerian is an herbal medicine made from the root of the plant. It’s been
noted to act as a sedative, but more research on this herb is still needed.
Valerian can interact with some medications, so you should consult your
doctor before use.
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According to a 2011 study, valerian can be helpful in treating insomnia and

improving the quality of sleep in postmenopausal women. Participants in
the study took 530 milligrams of valerian extract twice daily for four
weeks.
Valerian may be combined with hops, lemon balm, and other herbs. It’s
best to gradually increase your dose over a period of time. Once your
sleep improves, you should continue using valerian for two to six weeks.
If you drink it as a tea, you may take 1/4 to 1 teaspoon up to three times
per day. If you prefer to take it in capsule form, you should follow the
dosage recommended on the label.
When you wish to discontinue use, you should slowly reduce your dose.
Abruptly ending use may cause symptoms of withdrawal or anxiety.
Valerian may also help to ease:
menstrual and stomach cramps
muscle and joint pain
depression
headaches
Valerian may cause:
headaches
impaired thinking
upset stomach
dizziness
irritability
You shouldn’t use valerian if you experience any unusual symptoms.

Consult your doctor if your symptoms persist.
Sleep aid #3: Hops

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Hops are the female flowers of the hop plant. They are used to flavor
beverages, like beer, and as an herbal medicine.
Hops have been shown to improve sleep. A 2014 study found that
university students who drank nonalcoholic beer that contained hops
enhanced their quality of sleep.
Hops are sometimes combined with other herbs like valerian. You can
take a liquid extract of 0.5 to 2 milliliters daily. You can take up to 1 gram
of powdered extract three times daily. You can also drink nonalcoholic
beer that contains hops.
Hops may also:
lower cholesterol
relieve irritability
aid in digestive issues
have antibacterial properties
Hops may worsen certain types of depression. You shouldn’t take hops if
you have a hormone-sensitive condition. You should stop using this
remedy if you begin experiencing any unusual symptoms. If these
symptoms continue, consult your doctor.
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Sleep aid #4: Melatonin
Melatonin is a hormone made in the pineal gland. It controls your

circadian rhythms. Supplemental melatonin may help you to fall asleep
faster and boost the quality of your sleep.
Results of a 2016 study showed supplemental melatonin to be helpful as a

sleep aid. Shift workers who took 3 milligrams of melatonin were able to
fall asleep more quickly and spend more time sleeping each cycle.
The recommended dose is 1 to 5 milligrams before bedtime. You should

discontinue use after two weeks. If your sleep troubles persist after two
weeks of use, you should consult your doctor.
Melatonin may also:
help relieve symptoms of jet lag
boost immunity
fight inflammation
Melatonin may cause:
wakefulness in the night
depression
grogginess
irritability 
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stomach cramps
You should discontinue use if you begin experiencing any unusual

symptoms. If these symptoms persist, consult your doctor.
Sleep aid #5: Passionflower
Passionflower is a plant containing chemicals that produce a calming

effect. It brings about feelings of relaxation and sleepiness, and is
sometimes combined with other plants in an herbal blend.
A 2016 study showed that passionflower alleviated sleep disorders when

taken for four weeks. Participants in the study also experienced reduced
anxiety levels.
You can use the herb to make a tea to drink before bedtime, or take it in
capsule form. The recommended liquid dose is 10 to 30 drops of
passionflower extract before bedtime.
If you prefer to take a capsule, the dose is 90 milligrams. You shouldn’t

take passionflower for longer than two months at a time.
Passionflower may also help to relieve:
pain
anxiety
muscle spasms
inflammation
symptoms of menopause
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Passionflower may cause:
dizziness
confusion
irregular muscle action
loss of coordination
altered consciousness
inflamed blood vessels
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 strong. People on some types of antidepressants
cannot take passionflower.
Discontinue use if you begin experiencing any unusual symptoms. If your

symptoms don’t fade, consult your doctor.
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Sleep aid #6: Lavender
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Lavender is a fragrant plant used to make medicine, perfume, and oil. It’s
thought to boost health and well-being. Its calming effect can help induce
sleep.
A 2015 study found lavender to be effective in improving the quality of

sleep in postpartum women. Participants inhaled lavender fragrance
before sleeping for a period of eight weeks.
You may use lavender in the following ways:
add a few drops of essential oil to a diffuser near your bed
rub diluted essential oil onto your forehead and around your nose
put a few drops of essential oil on your pillow

use dried lavender to make tea or scented bags
Lavender may help to:
relieve pain
improve blood circulation
disinfect scalp and skin
ease abdominal discomfort
relieve headaches
alleviate respiratory problems
Always dilute lavender essential oil with water or a carrier oil, such as
olive oil. You should also do a patch test before applying diluted essential
oils to your skin.
To do a patch test, rub a dime-size amount of diluted essential oil into the
inside of your forearm. If you don’t experience any irritation within 24
hours, it should be safe for you to use.
If you begin experiencing any unusual symptoms, discontinue use.

Consult your doctor if your symptoms persist.
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Essential oils should never be taken internally.
Sleep aid #7: Ginseng
Ginseng is an herb used in herbal medicine. It’s thought to promote sleep

and improve immunity. The U.S. Food and Drug Administration (FDA)
doesn’t monitor or regulate herbs, so you should use them with caution.
Also consult your doctor before use so they can help you assess your risk
of side effects or complications.
According to a 2013 study, red ginseng extract had positive effects on

people with sleep problems. Participants experienced better sleep quality
after taking the extract for a week.
The recommended dose is 800 milligrams to 2 grams of powdered

ginseng per day. Or you can take 10 drops of a tincture three times a day.
You can take ginseng for up to three months at a time. Then you should
wait at least one week before taking ginseng again.
Ginseng is also said to:
raise energy levels
fight stress
treat impotence
Ginseng may cause:
headache
agitation
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upset stomach
dizziness
heart problems
menstrual problems
You should discontinue use if you begin experiencing any unusual

symptoms. If you still experience symptoms after discontinuing use,
consult your doctor.
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Sleep aid #8: 5-hydroxytryptophan (5-HTP)
5-HTP is a derivative of tryptophan, which is an amino acid. It’s used to

increase serotonin levels.
A 2016 study showed that 5-HTP can promote sleep when taken with
another supplement called gamma-aminobutyric acid. The combination is
thought to increase the duration of sleep.
5-HTP is available is capsule form. The recommended dose is 150 to 400 

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milligrams per day, though you should follow any directions on the
product label. Don’t take 5-HTP for more than six weeks.
5-HTP may also improve:
depression
anxiety
headaches
5-HTP may cause:
abdominal discomfort
heartburn
loss of appetite
gas or bloating
If you begin experiencing any unusual symptoms, discontinue use.

Consult your doctor if you still experience symptoms after stopping use.
Risks and warnings

You shouldn’t use natural sleep aids if:
you’re pregnant or breast-feeding

you’re taking sedatives, antidepressants, or other prescription drugs
you have an upcoming surgery
If you have an existing health condition, consult your doctor before using
a natural sleep aid. Natural sleep aids may be dangerous when used by
children and older adults.
Your doctor can also confirm the recommended dose for you and advise
you on any potential risks.
What can I do now?

As you begin to treat your sleep problems, try to find the underlying
cause. Be awareA DofV Ewhat’s 
R T I S E M E N Ttriggering poor sleep, such as stress, noise, or
discomfort. Keeping a sleep journal can help you assess your sleeping
habits and look at areas for improvement.
Natural sleep aids should only be used as a short-term solution. If your

sleep problems continue, they may be a sign of an underlying medical
concern.
You should consult your doctor if your sleep troubles persist or increase
in severity. Be sure to bring your sleep journal. Your doctor can use your
observations to help make a diagnosis.
Remember that side effects and risks are possible, even with natural
products. Always use a reputable brand. Also speak with your doctor if
you have any concerns or questions.
If you aren’t already, allow yourself to get into a habit of winding down
and relaxing each night. Taking your chosen sleep aid at a certain time
can be a reminder to slow down the pace, unwind, and prepare for a full
night’s rest.
Food Fix: Foods for Better Sleep
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Last medically reviewed on September 14, 2018
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5/7/2021 Natural Sleep Aids: Valerian, Melatonin, and More

8 Natural Sleep Aids: What Works?

Benefits Chamomile Valerian Hops Melatonin Passionflower

Why should I use a natural sleep aid?

In many cases, this can be corrected by improving your sleep hygiene.

limiting daytime napping to 30 minutes or less

exercising for at least 10 minutes per day

passing on heavy foods, like fatty or fried meals, before bedtime

Nonprescription sleep aids are typically considered natural. They

Getting enough sleep may be as simple as changing routines, diet, or 

Are natural sleep aids more beneficial than

Consult your doctor about any potential interactions between an herb

Sleep aid #1: Chamomile 

Chamomile is a gentle herb that has a calming effect. It promotes

use dried chamomile flowers to make tea

steep prepared tea bags sold at your local grocery store

apply as a topical plant tincture

take in tablet or capsule form

You may also find that chamomile:

soothes and heals skin

You shouldn’t use chamomile if you’re allergic to rag or anything else in

If taking capsules or tablets of chamomile, don’t take more than the

oils to your skin.

Discontinue use if you begin experiencing any unusual symptoms. If your

Essential oils should never be taken internally.

Sleep aid #2: Valerian

According to a 2011 study, valerian can be helpful in treating insomnia and

Valerian may also help to ease:

menstrual and stomach cramps

muscle and joint pain

Valerian may cause:

You shouldn’t use valerian if you experience any unusual symptoms.

Sleep aid #3: Hops

Hops may also:

aid in digestive issues

have antibacterial properties

Sleep aid #4: Melatonin

Melatonin is a hormone made in the pineal gland. It controls your

Results of a 2016 study showed supplemental melatonin to be helpful as a

The recommended dose is 1 to 5 milligrams before bedtime. You should

Melatonin may also:

help relieve symptoms of jet lag

Melatonin may cause:

wakefulness in the night

You should discontinue use if you begin experiencing any unusual

Sleep aid #5: Passionflower

Passionflower is a plant containing chemicals that produce a calming

A 2016 study showed that passionflower alleviated sleep disorders when

If you prefer to take a capsule, the dose is 90 milligrams. You shouldn’t

Passionflower may also help to relieve:

Passionflower may cause:

irregular muscle action

inflamed blood vessels

Do not take passionflower if you are breastfeeding or pregnant. This herb

Discontinue use if you begin experiencing any unusual symptoms. If your

Sleep aid #6: Lavender

A 2015 study found lavender to be effective in improving the quality of

You may use lavender in the following ways:

add a few drops of essential oil to a diffuser near your bed

put a few drops of essential oil on your pillow

Lavender may help to:

disinfect scalp and skin

ease abdominal discomfort