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Disturbed sleep is more than an inconvenience that leaves you dragging the next day: it can affect your emotional and physical health. It negatively affects your memory, concentration and mood, and it boosts your risk for depression, obesity, type 2 diabetes, heart disease and high blood pressure.
Though there isn’t much scientific proof that any of these nighttime drinks work to improve your slumber, there’s no harm in trying them, Gamaldo says. She recommends them to patients who want treatment without side effects or drug interactions.
“Warm milk has long been believed to be associated with chemicals that simulate the effects of tryptophan on the brain. This is a chemical building block for the substance serotonin, which is involved in the sleep-wake transition,” Gamaldo says.
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Chamomile tea can also be helpful. “It’s believed to have flavonoids that may interact with benzodiazepine receptors in the brain that are also involved with the sleep-wake transition,” she says.
It can also raise core body temperature; this spike signals the body that it’s time to get up and get going. If you’re having trouble sleeping, try to avoid working out within two hours of bedtime.
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.
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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.
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.
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