Could these remedies help you sleep better? What the science suggests so far
Written byMedico Digital
Reviewed byDr Maja Schaedel
Counting sheep not cutting it? Sleep remedies are everywhere, but we’re here to find out: do they deliver sweet dreams or are they just wishful thinking?
Summary
1What are sleep remedies?
Sleep remedies come in many forms – sleep-supporting supplements, botanicals, herbal sleep aids and dietary supplements – all promising to…
2Science-backed sleep remedies
Not all sleep remedies hold up under scientific scrutiny, but experts have researched several for their potential to support better rest…
3Sleep remedies for children
Routine is key when it comes to kids and sleep. Research shows that consistent bedtime habits help children fall asleep faster…
Everyone experiences the occasional sleepless night, and more often than not, the culprit is lifestyle habits you can tweak.1 Too much late-night scrolling? One too many coffees? An erratic sleep schedule? Sometimes, all it takes to improve sleep is cutting back on caffeine or sticking to a regular bedtime.2
But if restless nights drag on for weeks, it might be time to check in with a doctor – chronic insomnia can sometimes signal an underlying condition that needs attention.3
And then there’s the middle ground. Maybe you’re sleeping, but not well. Your mind won’t switch off, or you’re waking up more than you’d like. That’s where sleep remedies come in. Some have been extensively studied, and while research suggests they might help, they won’t work for everyone – or at all in some cases.4
To help make sense of it all, we asked Dr Maja Schaedel – a sleep disorder specialist – for her expert advice on what might actually make a difference.
What are sleep remedies?
Sleep remedies come in many forms – sleep-supporting supplements, botanicals, herbal sleep aids and dietary supplements – all promising to help you relax and drift off more easily.5-7
While some have been used for centuries and remain popular due to their good safety profile and supposed calming effects, their actual effectiveness is hotly debated.
That said, science has found a few remedies that show more promise than others. But while research suggests some might be useful, there are no guarantees.4 Even the most well-researched options tend to have modest effects at best, and good sleep hygiene will likely be far more effective.8
Before trying any new supplement, it’s important to check in with your doctor first. Some supplements can interact with medications or may not be suitable for everyone, so always get professional advice before adding them to your routine.
Science-backed sleep remedies
Not all sleep remedies hold up under scientific scrutiny, but experts have researched several for their potential to support better rest.4
While none are sure-fire fixes, certain supplements and botanicals have shown small but promising effects in studies. These options are often used alongside good sleep hygiene to create the optimal conditions for quality sleep.8
Valerian root has been a go-to herbal sleep aid for centuries, but does it really work?9-11
Research suggests it might help improve sleep quality suggests that valerian root is effective at improving sleep in people with sleep disorders like insomnia. Some studies show valerian helps people drift off faster and sleep better, while others find little to no effect.17
The biggest factor? The type of valerian extract used – some formulations may work better than others.12
Scientists aren’t exactly sure how it works, but some research suggests valerian may influence gamma-aminobutyric acid (GABA) pathways in the brain, which play a role in relaxation. It’s generally well-tolerated with few side effects.12
If you’re thinking of trying valerian, it may be worth sticking with a high-quality supplement consistently for a few weeks to see if it helps. Valerian may take time to build up in your system before any effects are noticeable.12
Ashwagandha is often recognised for its potential stress-reducing properties, but can it help you sleep?13
Findings from one study suggest that ashwagandha may offer small but significant improvements in sleep quality, sleep onset latency and nighttime awakenings, particularly in people with insomnia.14 It was also linked to better mental alertness in the morning and lower anxiety levels, which could contribute to improved rest.
But the research isn’t perfect – some relied on self-reported sleep improvements, and there’s limited data on the long-term use of ashwagandha.14 That said, if stress keeps you up at night, ashwagandha may offer some benefits.13
Chamomile tea has long been a bedtime favourite, but what does science say about its effects on sleep?15 Research suggests it may improve sleep quality, especially by reducing nighttime awakenings and helping you stay asleep longer.16 However, it may not necessarily extend your overall sleep time or boost daytime alertness.
Scientists think chamomile’s calming effects come from its interaction with benzodiazepine and GABA receptors, which are involved in relaxation and the sleep-wake cycle.16
While it’s not a magic potion for sleep, sipping on a warm cup before bed – or using chamomile in essential oils or supplements – may help set the mood for rest.
Sleep remedies for children
Routine is key when it comes to kids and sleep. A consistent bedtime routine helps children fall asleep faster, sleep longer and wake up less often, training the brain for better sleep and brighter mornings.17,18
Swap screens for low-light, calming activities like reading or listening to soft music, as blue light from tablets can interfere with melatonin production.17
Create a cool, dark and quiet sleep space and add bedtime cues like a warm bath, a favourite toy or soft lighting to signal that it’s time to wind down.
Sleep remedies for older adults
Sleep patterns naturally shift with age, making it harder to fall or stay asleep. Regular bedtimes and wake-ups support better rest, while morning sunlight and limited screen time before bed can help regulate your body’s internal clock.19
As simple as it sounds, non-medical approaches like exercise, relaxation techniques and aromatherapy have been shown to improve sleep quality.20
If you’re struggling with insomnia, which is difficulty falling asleep or staying asleep, then a psychological intervention such as cognitive behavioural therapy for insomnia (CBT-I) is recommended and might be available through your GP.
The final say
Sleep remedies have been around for centuries – some backed by science, others more myths.5-7 While melatonin, valerian, lavender, magnesium, ashwagandha and chamomile may offer small benefits, they’re not a guaranteed ticket to dreamland.7,21
Even the best-researched options tend to have modest effects, and some, like melatonin, are more useful for specific situations, like jet lag.13 So if you’re considering a sleep remedy, it’s important to manage your expectations and find what works for you.
That said, no supplement can outdo good sleep habits.17-19 A bedtime routine, regular schedule and a comfy sleep set-up often do more for your shuteye than any herb or supplement ever could. Sleep remedies can be a handy addition, but they work best as part of a bigger picture – not a shortcut to great sleep.
Eager to decrease the time it takes you to nod off? Check out some tips on how to fall asleep faster.
Disclaimer - The advice in this article is for information only and should not replace medical care. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.
While we strive for accuracy and balance, please be aware that this article may discuss products available for purchase through Holland & Barrett. Consult a healthcare professional before making any health-related decisions.
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