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This article outlines four herbs that may improve sleep quality, along with some alternative treatments to aid sleep. It also offers advice on when to see a doctor for sleep issues.
People have used valerian root as a sleep aid since the 18th century. Researchers have isolated the active plant substances to try to establish how they affect sleep, but they are still unsure of the mechanism involved.
A 2020 review and meta-analysis investigated the efficacy and safety of valerian root as a treatment for certain sleep disorders. The findings suggest that valerian root could be beneficial in treating these disorders. However, comparisons between the different studies are challenging due to different valerian preparations and doses.
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A 2017 clinical trial investigated the effects of chamomile on sleep quality in older adults. Participants who received 200 milligrams (mg) of chamomile extract twice daily for 28 days showed significant improvements in sleep quality compared with participants who took a placebo.
An older study from 2011 examined the efficacy of chamomile extract on sleep in adults living with insomnia. One group of participants received 270 mg of chamomile twice daily for 28 days, while a second group received a placebo. The researchers did not observe any improvements in the chamomile group compared with the placebo group.
Various medications can help people fall asleep, stay asleep, or both, such as doxepin (Silenor) and Ramelteon (Rozerem). But, there may be some risks and side effects. Several are only for short-term use.
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A range of medications can help people fall asleep, stay asleep, or both. Prescription sleep aids can often relieve insomnia for short periods. However, many of these medications carry risks of side effects, misuse, and dependency.
Doxepin is a sleep aid with the brand name Silenor. Doctors may suggest people with insomnia use Silenor for up to 3 months. It may help a person fall asleep and stay asleep.
Restoril is available by prescription for the short-term treatment of insomnia. The typical prescription length is 7–10 days. A doctor will generally reassess the person following this period to determine if an underlying cause is responsible for their insomnia.
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