This article discusses 9 natural sleep remedies. It also explains the evidence to support the claims for natural sleep aids and other ways to get a good night’s sleep.
1:17Watch Now: Natural Remedies to Beat Insomnia
1:17
Watch Now: Natural Remedies to Beat Insomnia
Understanding Insomnia
Melatonin
Melatoninis a naturally-occurring hormone. It helps regulate the sleep-wake cycle in the brain. Your body makes it at night when the light is low.Research suggests melatonin supplements may help conditions associated with low levels of melatonin, such as:
Melatonin supplements may improve sleep quality and morning alertness in older adults with insomnia.
The most common side effects of melatonin are:
Melatonin supplementscan interact with some types of medicine, so talk with a healthcare provider before taking them.
Melatonin for Kids: Dos and Don’ts for Parents
Valerian Root
Valerian root(Valeriana officinalis) is thought to affect levels ofgamma-aminobutyric acid(GABA)—a calming chemical in the brain. Studies measuring sleep quality have found no difference between people taking valerian and those taking a placebo. However, some people in the studies anecdotally reported that their sleep quality improved with valerian.
Valerian root is typically taken an hour before bed. Side effects of valerian root, if any, tend to be mild, and may include:
Kava
Kavais sometimes recommended foranxiety-related insomnia. Most of the research on the effects of kava on insomnia is limited to animal studies. One small, older study showed relief of insomnia after 14 days, but the “quality of sleep” questionnaire was very subjective and even people taking a placebo reported significant improvements in sleep.
Even with short-term use, common side effects include:
Keep in mind that the FDA has advised consumers about the potential risk of severe liver injury from using supplements containing kava.
Chamomile
Chamomileas an aromatherapy oil is believed to help with sleep.Chamomile is traditionally used to reduce muscle tension and anxiety, which in theory may help induce sleep. However, clinical trials have not shown this herb is helpful for insomnia.
For those that can use some help winding down at night, a cup of warm chamomile tea may be helpful. In tea form, side effects of chamomile are uncommon but may include nausea, dizziness, and allergic reactions.
Malanga Root: What Are the Benefits?
Tryptophan
Tryptophanis a naturally-occurring amino acid found in certain foods. It is a building block ofserotonin. Serotonin is converted to melatonin. Research shows mixed evidence for the effectiveness of tryptophan on sleep quality.
Try eating foods that contain tryptophan, such as:
Note that L-tryptophan supplements are not recommended. Side effects may include:
In 1989, L-tryptophan was linked to cases of eosinophilia-myalgia syndrome (a condition that causes pain and skin problems), but these cases might have been due to contamination.
Magnesium
The mineralmagnesiumis a natural sedative. Some research shows that magnesium supplements can help with insomnia.Another study showed a positive association between magnesium intake (from food and supplements) and better sleep quality and sleep duration.
Include these magnesium-rich foods in your diet:
Magnesium supplements come in a variety of forms, including magnesium oxide, citrate, glycinate, and chloride. The most common side effects occur with high doses of magnesium supplements and include:
Before starting a magnesium supplement talk with a healthcare provider about which form of magnesium to try for improving sleep.
Passionflower
Experiments have shown improved sleep in laboratory animals, but clinical trials in people are lacking. Passionflower is often combined with other herbs, like valerian and kava, making it difficult to know what effects passionflower has on its own.
One small study showed participants who consumed passionflower in the form of tea reported short-term subjective sleep benefits compared to a placebo. However, more studies with larger sample sizes are needed to confirm these results.
Passionflower should not be taken during pregnancy and breastfeeding. Although passionflower is considered safe in moderate amounts, side effects may include drowsiness, confusion, and uncoordinated movement (ataxia) in some people.
Cannabidiol
Preliminary research on cannabis and insomnia suggests that CBD may be beneficial for treating insomnia. Research on CBD and sleep is limited and has yielded mixed results. More research is needed to understand and confirm the effects of CBD on sleep.
Side effects of CBD may include:
CBD can also interact with other medications, such as blood thinners. The long-term effects of using CBD regularly are unknown.
Glycine
Glycineis anamino acidyour body makes and is found in foods like beef, chicken, turkey, seeds, and peanuts. It acts as a neurotransmitter, anti-oxidant, and anti-inflammatory, among other functions.Results of one study showed participants who took three grams of glycine before bed fell asleep faster and reported feeling less fatigue and daytime sleepiness.
The evidence that glycine improves sleep is limited because research has been done on animals or in very small human studies, so more research is needed.
Other Ways to Get Better Sleep
In addition to supplements, these remedies may be worth considering to get better sleep.
Summary
You can try many natural remedies if you’re having trouble sleeping. Some have been proven through research. The value of others is mixed or inconclusive.
Herbal teas and supplements have long been used to treat insomnia. Unfortunately, the evidence for their effectiveness is limited.
Some supplements, light exposure, meditation and relaxation, and yoga seem helpful for some people. There is less evidence for other supplements, hypnosis, acupuncture, and aromatherapy.
Avoiding certain substances like caffeine, alcohol, and nicotine and choosing foods rich in tryptophan and magnesium in the evening may also help you get to sleep.
Lastly, you may also want to try music and exercise as other potential remedies.
A Word From Verywell
Ask your healthcare provider before starting any natural remedies. Chronic insomnia can be a symptom of another condition, such as:
Think of insomnia as a “wake-up call.” Ensure you get early treatment for potentially serious conditions. TheDoctor Discussion Guidecan help you start that conversation with your healthcare provider.
Frequently Asked QuestionsSome natural sleep aids can have side effects. For example, certain herbs or supplements may cause allergic reactions in some people. Melatonin may cause:HeadachesDizzinessNauseaExcessive sleepiness (“hangover effect”)Drug interactions can also occur. This is why it’s important to check with your doctor before taking any new supplements.Certain natural sleep remedies like yoga, breathing exercises, and relaxation techniques are great if you’re pregnant. They can help you maintain a healthy, relaxed body and mind. If these techniques also aid sleep during pregnancy, that’s a plus.However, some supplements, aromatherapies, herbs, and teas may not be safe to use while pregnant. Always ask your doctor before trying any of these methods.Foods that contain melatonin and can promote a good night’s sleep include:AlmondsBananaCow’s milkEggsFatty fish, including sardines. salmon, and troutPistachiosTart cherry juice
Frequently Asked Questions
Some natural sleep aids can have side effects. For example, certain herbs or supplements may cause allergic reactions in some people. Melatonin may cause:HeadachesDizzinessNauseaExcessive sleepiness (“hangover effect”)Drug interactions can also occur. This is why it’s important to check with your doctor before taking any new supplements.
Some natural sleep aids can have side effects. For example, certain herbs or supplements may cause allergic reactions in some people. Melatonin may cause:
Drug interactions can also occur. This is why it’s important to check with your doctor before taking any new supplements.
Certain natural sleep remedies like yoga, breathing exercises, and relaxation techniques are great if you’re pregnant. They can help you maintain a healthy, relaxed body and mind. If these techniques also aid sleep during pregnancy, that’s a plus.However, some supplements, aromatherapies, herbs, and teas may not be safe to use while pregnant. Always ask your doctor before trying any of these methods.
Certain natural sleep remedies like yoga, breathing exercises, and relaxation techniques are great if you’re pregnant. They can help you maintain a healthy, relaxed body and mind. If these techniques also aid sleep during pregnancy, that’s a plus.
However, some supplements, aromatherapies, herbs, and teas may not be safe to use while pregnant. Always ask your doctor before trying any of these methods.
Foods that contain melatonin and can promote a good night’s sleep include:AlmondsBananaCow’s milkEggsFatty fish, including sardines. salmon, and troutPistachiosTart cherry juice
Foods that contain melatonin and can promote a good night’s sleep include:
Insomnia Doctor Discussion GuideGet our printable guide for your next doctor’s appointment to help you ask the right questions.Download PDFEmail AddressSign UpThank you, {{form.email}}, for signing up.There was an error. Please try again.
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41 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.U.S. Food and Drug Administration.Dietary supplements.Bedrosian TA, Nelson RJ.Timing of light exposure affects mood and brain circuits.Transl Psychiatry. 2017;7(1):e1017. doi:10.1038/tp.2016.262Zisapel N.New perspectives on the role of melatonin in human sleep, circadian rhythms and their regulation.Br J Pharmacol. 2018;175(16):3190-3199. doi:10.1111/bph.14116Ng L, Cunnington D.Management of insomnia in primary care.Aust Prescr. 2021;44(4):124-128. doi: 10.18773/austprescr.2021.027Besag FMC, Vasey MJ, Lao KSJ, Wong ICK.Adverse events associated with melatonin for the treatment of primary or secondary sleep disorders: A systematic review.CNS Drugs.2019;33(12):1167-1186. doi:10.1007/s40263-019-00680-wNational Center for Complementary and Integrative Health.Melatonin: what you need to know.Shinjyo N, Waddell G, Green J.Valerian root in treating sleep problems and associated disorders-A systematic review and meta-analysis.J Evid Based Integr Med. 2020;25:2515690X20967323. doi:10.1177/2515690X20967323National Center for Complementary and Integrative Health.Valerian.Lehrl S.Clinical efficacy of kava extract WS 1490 in sleep disturbances associated with anxiety disorders. Results of a multicenter, randomized, placebo-controlled, double-blind clinical trial.J Affect Disord. 2004;78(2):101-110. doi:10.1016/s0165-0327(02)00238-0World Health Organization. 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Published 2021 Apr 17. doi:10.1186/s12906-021-03297-zZhang Y, Chen C, Lu L, et al.Association of magnesium intake with sleep duration and sleep quality: findings from the CARDIA study.Sleep. 2022;45(4):zsab276. doi:10.1093/sleep/zsab276National Institutes of Health.Magnesium.Bruni O, Ferini-Strambi L, Giacomoni E, Pellegrino P.Herbal remedies and their possible effect on the GABAergic System and Sleep.Nutrients. 2021;13(2):530. doi:10.3390/nu13020530Ngan A, Conduit R.A double-blind, placebo-controlled investigation of the effects of Passiflora incarnata (passionflower) herbal tea on subjective sleep quality.Phytother Res. 2011;25(8):1153-1159. doi:10.1002/ptr.3400National Center for Complementary and Integrative Health.Passionflower.Harvard Medical School.Cannabidiol (CBD)—what we know and what we don’t.Babson KA, Sottile J, Morabito D.Cannabis, Cannabinoids, and Sleep: a Review of the Literature.Curr Psychiatry Rep. 2017;19(4):23. doi:10.1007/s11920-017-0775-9U.S. Food and Drug Administration.What you need to know (and what we’re working to find out) about products containing cannabis or cannabis-derived compounds, including CBD.Razak MA, Begum PS, Viswanath B, Rajagopal S.Multifarious beneficial effect of nonessential amino acid, glycine: A review.Oxid Med Cell Longev. 2017;2017:1716701. doi:10.1155/2017/1716701Yamadera W, Inagawa K, Chiba S, Bannai M, Takahashi M, Nakayama K.Glycine ingestion improves subjective sleep quality in human volunteers, correlating with polysomnographic changes: Effects of glycine on polysomnography.Sleep Biol Rhythms. 2007;5(2):126-131. doi:10.1111/j.1479-8425.2007.00262.xBlack DS, O’Reilly GA, Olmstead R, Breen EC, Irwin MR.Mindfulness meditation and improvement in sleep quality and daytime impairment among older adults with sleep disturbances: a randomized clinical trial.JAMA Intern Med. 2015;175(4):494‐501. doi:10.1001/jamainternmed.2014.8081Rusch HL, Rosario M, Levison LM, et al.The effect of mindfulness meditation on sleep quality: a systematic review and meta-analysis of randomized controlled trials.Ann N Y Acad Sci. 2019;1445(1):5-16. doi:10.1111/nyas.13996Zhou ES, Gardiner P, Bertisch SM.Integrative medicine for insomnia.Med Clin North Am. 2017;101(5):865-879. doi:10.1016/j.mcna.2017.04.005Lam TH, Chung KF, Yeung WF, Yu BY, Yung KP, Ng TH.Hypnotherapy for insomnia: a systematic review and meta-analysis of randomized controlled trials.Complement Ther Med. 2015;23(5):719-32. doi:10.1016/j.ctim.2015.07.011Zhang M, Zhao J, Li X, et al.Effectiveness and safety of acupuncture for insomnia: Protocol for a systematic review.Medicine (Baltimore). 2019;98(45):e17842. doi:10.1097/MD.0000000000017842Lin PC, Lee PH, Tseng SJ, Lin YM, Chen SR, Hou WH. Effects of aromatherapy on sleep quality:Effects of aromatherapy on sleep quality: A systematic review and meta-analysis.Complement Ther Med. 2019;45:156-166. doi:10.1016/j.ctim.2019.06.006Spadola CE, Guo N, Johnson DA, et al.Evening intake of alcohol, caffeine, and nicotine: night-to-night associations with sleep duration and continuity among African Americans in the Jackson Heart Sleep Study.Sleep. 2019;42(11):zsz136. doi:10.1093/sleep/zsz136Tokinobu A, Yorifuji T, Tsuda T, Doi H.Effects of ayurvedic oil-dripping treatment with sesame oil vs. with warm water on sleep: a randomized single-blinded crossover pilot study.J Altern Complement Med. 2016;22(1):52-58. doi:10.1089/acm.2015.0018Loewy J.Music therapy as a potential intervention for sleep improvement.Nat Sci Sleep. 2020;12:1-9. doi:10.2147/NSS.S194938Dolezal BA, Neufeld EV, Boland DM, Martin JL, Cooper CB.Interrelationship between sleep and exercise: A systematic review.Adv Prev Med. 2017;2017:1364387. doi:10.1155/2017/1364387Dopheide JA.Insomnia overview: epidemiology, pathophysiology, diagnosis and monitoring, and nonpharmocologic therapy.Am J Manag Care. 2020;26:S76-S84. doi:10.37765/ajmc.2020.42769Harris T, Nikles J.Herbal medicines used in the treatment of chronic insomnia and how they influence sleep patterns: A review.J Complement Med Alt Healthcare. 2018;6(1):555680. doi:10.19080/JCMAH.2018.06.555680Sarecka-Hujar B, Szulc-Musioł B.Herbal medicines-are they effective and safe during pregnancy?.Pharmaceutics. 2022;14(1):171. Published 2022 Jan 12. doi:10.3390/pharmaceutics14010171Meng X, Li Y, Li S, et al.Dietary sources and bioactivities of melatonin.Nutrients. 2017;9(4):367. doi:10.3390/nu9040367
41 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.U.S. Food and Drug Administration.Dietary supplements.Bedrosian TA, Nelson RJ.Timing of light exposure affects mood and brain circuits.Transl Psychiatry. 2017;7(1):e1017. doi:10.1038/tp.2016.262Zisapel N.New perspectives on the role of melatonin in human sleep, circadian rhythms and their regulation.Br J Pharmacol. 2018;175(16):3190-3199. doi:10.1111/bph.14116Ng L, Cunnington D.Management of insomnia in primary care.Aust Prescr. 2021;44(4):124-128. doi: 10.18773/austprescr.2021.027Besag FMC, Vasey MJ, Lao KSJ, Wong ICK.Adverse events associated with melatonin for the treatment of primary or secondary sleep disorders: A systematic review.CNS Drugs.2019;33(12):1167-1186. doi:10.1007/s40263-019-00680-wNational Center for Complementary and Integrative Health.Melatonin: what you need to know.Shinjyo N, Waddell G, Green J.Valerian root in treating sleep problems and associated disorders-A systematic review and meta-analysis.J Evid Based Integr Med. 2020;25:2515690X20967323. doi:10.1177/2515690X20967323National Center for Complementary and Integrative Health.Valerian.Lehrl S.Clinical efficacy of kava extract WS 1490 in sleep disturbances associated with anxiety disorders. Results of a multicenter, randomized, placebo-controlled, double-blind clinical trial.J Affect Disord. 2004;78(2):101-110. doi:10.1016/s0165-0327(02)00238-0World Health Organization. Food and Agriculture Organization of the United Nations.Kava: A review of the safety of traditional and recreational beverage consumption: Technical report.National Center for Complementary and Integrative Health.Kava.Sleep Foundation.The best essential oils for sleep.Hieu TH, Dibas M, Surya dila KA, et al.Therapeutic efficacy and safety of chamomile for state anxiety, generalized anxiety disorder, insomnia, and sleep quality: A systematic review and meta-analysis of randomized trials and quasi-randomized trials.Phytother Res. 2019;33(6):1604-1615. doi:10.1002/ptr.6349Sutanto CN, Loh WW, Kim JE.The impact of tryptophan supplementation on sleep quality: a systematic review, meta-analysis, and meta-regression.Nutr Rev.2022;80(2):306–316. doi:10.1093/nutrit/nuab027National Library of Medicine Medline Plus.Tryptophan.National Library of Medicine Medline Plus.L-Tryptophan.Mah J, Pitre T.Oral magnesium supplementation for insomnia in older adults: a systematic review & meta-analysis.BMC Complement Med Ther. 2021;21(1):125. Published 2021 Apr 17. doi:10.1186/s12906-021-03297-zZhang Y, Chen C, Lu L, et al.Association of magnesium intake with sleep duration and sleep quality: findings from the CARDIA study.Sleep. 2022;45(4):zsab276. doi:10.1093/sleep/zsab276National Institutes of Health.Magnesium.Bruni O, Ferini-Strambi L, Giacomoni E, Pellegrino P.Herbal remedies and their possible effect on the GABAergic System and Sleep.Nutrients. 2021;13(2):530. doi:10.3390/nu13020530Ngan A, Conduit R.A double-blind, placebo-controlled investigation of the effects of Passiflora incarnata (passionflower) herbal tea on subjective sleep quality.Phytother Res. 2011;25(8):1153-1159. doi:10.1002/ptr.3400National Center for Complementary and Integrative Health.Passionflower.Harvard Medical School.Cannabidiol (CBD)—what we know and what we don’t.Babson KA, Sottile J, Morabito D.Cannabis, Cannabinoids, and Sleep: a Review of the Literature.Curr Psychiatry Rep. 2017;19(4):23. doi:10.1007/s11920-017-0775-9U.S. Food and Drug Administration.What you need to know (and what we’re working to find out) about products containing cannabis or cannabis-derived compounds, including CBD.Razak MA, Begum PS, Viswanath B, Rajagopal S.Multifarious beneficial effect of nonessential amino acid, glycine: A review.Oxid Med Cell Longev. 2017;2017:1716701. doi:10.1155/2017/1716701Yamadera W, Inagawa K, Chiba S, Bannai M, Takahashi M, Nakayama K.Glycine ingestion improves subjective sleep quality in human volunteers, correlating with polysomnographic changes: Effects of glycine on polysomnography.Sleep Biol Rhythms. 2007;5(2):126-131. doi:10.1111/j.1479-8425.2007.00262.xBlack DS, O’Reilly GA, Olmstead R, Breen EC, Irwin MR.Mindfulness meditation and improvement in sleep quality and daytime impairment among older adults with sleep disturbances: a randomized clinical trial.JAMA Intern Med. 2015;175(4):494‐501. doi:10.1001/jamainternmed.2014.8081Rusch HL, Rosario M, Levison LM, et al.The effect of mindfulness meditation on sleep quality: a systematic review and meta-analysis of randomized controlled trials.Ann N Y Acad Sci. 2019;1445(1):5-16. doi:10.1111/nyas.13996Zhou ES, Gardiner P, Bertisch SM.Integrative medicine for insomnia.Med Clin North Am. 2017;101(5):865-879. doi:10.1016/j.mcna.2017.04.005Lam TH, Chung KF, Yeung WF, Yu BY, Yung KP, Ng TH.Hypnotherapy for insomnia: a systematic review and meta-analysis of randomized controlled trials.Complement Ther Med. 2015;23(5):719-32. doi:10.1016/j.ctim.2015.07.011Zhang M, Zhao J, Li X, et al.Effectiveness and safety of acupuncture for insomnia: Protocol for a systematic review.Medicine (Baltimore). 2019;98(45):e17842. doi:10.1097/MD.0000000000017842Lin PC, Lee PH, Tseng SJ, Lin YM, Chen SR, Hou WH. Effects of aromatherapy on sleep quality:Effects of aromatherapy on sleep quality: A systematic review and meta-analysis.Complement Ther Med. 2019;45:156-166. doi:10.1016/j.ctim.2019.06.006Spadola CE, Guo N, Johnson DA, et al.Evening intake of alcohol, caffeine, and nicotine: night-to-night associations with sleep duration and continuity among African Americans in the Jackson Heart Sleep Study.Sleep. 2019;42(11):zsz136. doi:10.1093/sleep/zsz136Tokinobu A, Yorifuji T, Tsuda T, Doi H.Effects of ayurvedic oil-dripping treatment with sesame oil vs. with warm water on sleep: a randomized single-blinded crossover pilot study.J Altern Complement Med. 2016;22(1):52-58. doi:10.1089/acm.2015.0018Loewy J.Music therapy as a potential intervention for sleep improvement.Nat Sci Sleep. 2020;12:1-9. doi:10.2147/NSS.S194938Dolezal BA, Neufeld EV, Boland DM, Martin JL, Cooper CB.Interrelationship between sleep and exercise: A systematic review.Adv Prev Med. 2017;2017:1364387. doi:10.1155/2017/1364387Dopheide JA.Insomnia overview: epidemiology, pathophysiology, diagnosis and monitoring, and nonpharmocologic therapy.Am J Manag Care. 2020;26:S76-S84. doi:10.37765/ajmc.2020.42769Harris T, Nikles J.Herbal medicines used in the treatment of chronic insomnia and how they influence sleep patterns: A review.J Complement Med Alt Healthcare. 2018;6(1):555680. doi:10.19080/JCMAH.2018.06.555680Sarecka-Hujar B, Szulc-Musioł B.Herbal medicines-are they effective and safe during pregnancy?.Pharmaceutics. 2022;14(1):171. Published 2022 Jan 12. doi:10.3390/pharmaceutics14010171Meng X, Li Y, Li S, et al.Dietary sources and bioactivities of melatonin.Nutrients. 2017;9(4):367. doi:10.3390/nu9040367
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
U.S. Food and Drug Administration.Dietary supplements.Bedrosian TA, Nelson RJ.Timing of light exposure affects mood and brain circuits.Transl Psychiatry. 2017;7(1):e1017. doi:10.1038/tp.2016.262Zisapel N.New perspectives on the role of melatonin in human sleep, circadian rhythms and their regulation.Br J Pharmacol. 2018;175(16):3190-3199. doi:10.1111/bph.14116Ng L, Cunnington D.Management of insomnia in primary care.Aust Prescr. 2021;44(4):124-128. doi: 10.18773/austprescr.2021.027Besag FMC, Vasey MJ, Lao KSJ, Wong ICK.Adverse events associated with melatonin for the treatment of primary or secondary sleep disorders: A systematic review.CNS Drugs.2019;33(12):1167-1186. doi:10.1007/s40263-019-00680-wNational Center for Complementary and Integrative Health.Melatonin: what you need to know.Shinjyo N, Waddell G, Green J.Valerian root in treating sleep problems and associated disorders-A systematic review and meta-analysis.J Evid Based Integr Med. 2020;25:2515690X20967323. doi:10.1177/2515690X20967323National Center for Complementary and Integrative Health.Valerian.Lehrl S.Clinical efficacy of kava extract WS 1490 in sleep disturbances associated with anxiety disorders. Results of a multicenter, randomized, placebo-controlled, double-blind clinical trial.J Affect Disord. 2004;78(2):101-110. doi:10.1016/s0165-0327(02)00238-0World Health Organization. Food and Agriculture Organization of the United Nations.Kava: A review of the safety of traditional and recreational beverage consumption: Technical report.National Center for Complementary and Integrative Health.Kava.Sleep Foundation.The best essential oils for sleep.Hieu TH, Dibas M, Surya dila KA, et al.Therapeutic efficacy and safety of chamomile for state anxiety, generalized anxiety disorder, insomnia, and sleep quality: A systematic review and meta-analysis of randomized trials and quasi-randomized trials.Phytother Res. 2019;33(6):1604-1615. doi:10.1002/ptr.6349Sutanto CN, Loh WW, Kim JE.The impact of tryptophan supplementation on sleep quality: a systematic review, meta-analysis, and meta-regression.Nutr Rev.2022;80(2):306–316. doi:10.1093/nutrit/nuab027National Library of Medicine Medline Plus.Tryptophan.National Library of Medicine Medline Plus.L-Tryptophan.Mah J, Pitre T.Oral magnesium supplementation for insomnia in older adults: a systematic review & meta-analysis.BMC Complement Med Ther. 2021;21(1):125. Published 2021 Apr 17. doi:10.1186/s12906-021-03297-zZhang Y, Chen C, Lu L, et al.Association of magnesium intake with sleep duration and sleep quality: findings from the CARDIA study.Sleep. 2022;45(4):zsab276. doi:10.1093/sleep/zsab276National Institutes of Health.Magnesium.Bruni O, Ferini-Strambi L, Giacomoni E, Pellegrino P.Herbal remedies and their possible effect on the GABAergic System and Sleep.Nutrients. 2021;13(2):530. doi:10.3390/nu13020530Ngan A, Conduit R.A double-blind, placebo-controlled investigation of the effects of Passiflora incarnata (passionflower) herbal tea on subjective sleep quality.Phytother Res. 2011;25(8):1153-1159. doi:10.1002/ptr.3400National Center for Complementary and Integrative Health.Passionflower.Harvard Medical School.Cannabidiol (CBD)—what we know and what we don’t.Babson KA, Sottile J, Morabito D.Cannabis, Cannabinoids, and Sleep: a Review of the Literature.Curr Psychiatry Rep. 2017;19(4):23. doi:10.1007/s11920-017-0775-9U.S. Food and Drug Administration.What you need to know (and what we’re working to find out) about products containing cannabis or cannabis-derived compounds, including CBD.Razak MA, Begum PS, Viswanath B, Rajagopal S.Multifarious beneficial effect of nonessential amino acid, glycine: A review.Oxid Med Cell Longev. 2017;2017:1716701. doi:10.1155/2017/1716701Yamadera W, Inagawa K, Chiba S, Bannai M, Takahashi M, Nakayama K.Glycine ingestion improves subjective sleep quality in human volunteers, correlating with polysomnographic changes: Effects of glycine on polysomnography.Sleep Biol Rhythms. 2007;5(2):126-131. doi:10.1111/j.1479-8425.2007.00262.xBlack DS, O’Reilly GA, Olmstead R, Breen EC, Irwin MR.Mindfulness meditation and improvement in sleep quality and daytime impairment among older adults with sleep disturbances: a randomized clinical trial.JAMA Intern Med. 2015;175(4):494‐501. doi:10.1001/jamainternmed.2014.8081Rusch HL, Rosario M, Levison LM, et al.The effect of mindfulness meditation on sleep quality: a systematic review and meta-analysis of randomized controlled trials.Ann N Y Acad Sci. 2019;1445(1):5-16. doi:10.1111/nyas.13996Zhou ES, Gardiner P, Bertisch SM.Integrative medicine for insomnia.Med Clin North Am. 2017;101(5):865-879. doi:10.1016/j.mcna.2017.04.005Lam TH, Chung KF, Yeung WF, Yu BY, Yung KP, Ng TH.Hypnotherapy for insomnia: a systematic review and meta-analysis of randomized controlled trials.Complement Ther Med. 2015;23(5):719-32. doi:10.1016/j.ctim.2015.07.011Zhang M, Zhao J, Li X, et al.Effectiveness and safety of acupuncture for insomnia: Protocol for a systematic review.Medicine (Baltimore). 2019;98(45):e17842. doi:10.1097/MD.0000000000017842Lin PC, Lee PH, Tseng SJ, Lin YM, Chen SR, Hou WH. Effects of aromatherapy on sleep quality:Effects of aromatherapy on sleep quality: A systematic review and meta-analysis.Complement Ther Med. 2019;45:156-166. doi:10.1016/j.ctim.2019.06.006Spadola CE, Guo N, Johnson DA, et al.Evening intake of alcohol, caffeine, and nicotine: night-to-night associations with sleep duration and continuity among African Americans in the Jackson Heart Sleep Study.Sleep. 2019;42(11):zsz136. doi:10.1093/sleep/zsz136Tokinobu A, Yorifuji T, Tsuda T, Doi H.Effects of ayurvedic oil-dripping treatment with sesame oil vs. with warm water on sleep: a randomized single-blinded crossover pilot study.J Altern Complement Med. 2016;22(1):52-58. doi:10.1089/acm.2015.0018Loewy J.Music therapy as a potential intervention for sleep improvement.Nat Sci Sleep. 2020;12:1-9. doi:10.2147/NSS.S194938Dolezal BA, Neufeld EV, Boland DM, Martin JL, Cooper CB.Interrelationship between sleep and exercise: A systematic review.Adv Prev Med. 2017;2017:1364387. doi:10.1155/2017/1364387Dopheide JA.Insomnia overview: epidemiology, pathophysiology, diagnosis and monitoring, and nonpharmocologic therapy.Am J Manag Care. 2020;26:S76-S84. doi:10.37765/ajmc.2020.42769Harris T, Nikles J.Herbal medicines used in the treatment of chronic insomnia and how they influence sleep patterns: A review.J Complement Med Alt Healthcare. 2018;6(1):555680. doi:10.19080/JCMAH.2018.06.555680Sarecka-Hujar B, Szulc-Musioł B.Herbal medicines-are they effective and safe during pregnancy?.Pharmaceutics. 2022;14(1):171. Published 2022 Jan 12. doi:10.3390/pharmaceutics14010171Meng X, Li Y, Li S, et al.Dietary sources and bioactivities of melatonin.Nutrients. 2017;9(4):367. doi:10.3390/nu9040367
U.S. Food and Drug Administration.Dietary supplements.
Bedrosian TA, Nelson RJ.Timing of light exposure affects mood and brain circuits.Transl Psychiatry. 2017;7(1):e1017. doi:10.1038/tp.2016.262
Zisapel N.New perspectives on the role of melatonin in human sleep, circadian rhythms and their regulation.Br J Pharmacol. 2018;175(16):3190-3199. doi:10.1111/bph.14116
Ng L, Cunnington D.Management of insomnia in primary care.Aust Prescr. 2021;44(4):124-128. doi: 10.18773/austprescr.2021.027
Besag FMC, Vasey MJ, Lao KSJ, Wong ICK.Adverse events associated with melatonin for the treatment of primary or secondary sleep disorders: A systematic review.CNS Drugs.2019;33(12):1167-1186. doi:10.1007/s40263-019-00680-w
National Center for Complementary and Integrative Health.Melatonin: what you need to know.
Shinjyo N, Waddell G, Green J.Valerian root in treating sleep problems and associated disorders-A systematic review and meta-analysis.J Evid Based Integr Med. 2020;25:2515690X20967323. doi:10.1177/2515690X20967323
National Center for Complementary and Integrative Health.Valerian.
Lehrl S.Clinical efficacy of kava extract WS 1490 in sleep disturbances associated with anxiety disorders. Results of a multicenter, randomized, placebo-controlled, double-blind clinical trial.J Affect Disord. 2004;78(2):101-110. doi:10.1016/s0165-0327(02)00238-0
World Health Organization. Food and Agriculture Organization of the United Nations.Kava: A review of the safety of traditional and recreational beverage consumption: Technical report.
National Center for Complementary and Integrative Health.Kava.
Sleep Foundation.The best essential oils for sleep.
Hieu TH, Dibas M, Surya dila KA, et al.Therapeutic efficacy and safety of chamomile for state anxiety, generalized anxiety disorder, insomnia, and sleep quality: A systematic review and meta-analysis of randomized trials and quasi-randomized trials.Phytother Res. 2019;33(6):1604-1615. doi:10.1002/ptr.6349
Sutanto CN, Loh WW, Kim JE.The impact of tryptophan supplementation on sleep quality: a systematic review, meta-analysis, and meta-regression.Nutr Rev.2022;80(2):306–316. doi:10.1093/nutrit/nuab027
National Library of Medicine Medline Plus.Tryptophan.
National Library of Medicine Medline Plus.L-Tryptophan.
Mah J, Pitre T.Oral magnesium supplementation for insomnia in older adults: a systematic review & meta-analysis.BMC Complement Med Ther. 2021;21(1):125. Published 2021 Apr 17. doi:10.1186/s12906-021-03297-z
Zhang Y, Chen C, Lu L, et al.Association of magnesium intake with sleep duration and sleep quality: findings from the CARDIA study.Sleep. 2022;45(4):zsab276. doi:10.1093/sleep/zsab276
National Institutes of Health.Magnesium.
Bruni O, Ferini-Strambi L, Giacomoni E, Pellegrino P.Herbal remedies and their possible effect on the GABAergic System and Sleep.Nutrients. 2021;13(2):530. doi:10.3390/nu13020530
Ngan A, Conduit R.A double-blind, placebo-controlled investigation of the effects of Passiflora incarnata (passionflower) herbal tea on subjective sleep quality.Phytother Res. 2011;25(8):1153-1159. doi:10.1002/ptr.3400
National Center for Complementary and Integrative Health.Passionflower.
Harvard Medical School.Cannabidiol (CBD)—what we know and what we don’t.
Babson KA, Sottile J, Morabito D.Cannabis, Cannabinoids, and Sleep: a Review of the Literature.Curr Psychiatry Rep. 2017;19(4):23. doi:10.1007/s11920-017-0775-9
U.S. Food and Drug Administration.What you need to know (and what we’re working to find out) about products containing cannabis or cannabis-derived compounds, including CBD.
Razak MA, Begum PS, Viswanath B, Rajagopal S.Multifarious beneficial effect of nonessential amino acid, glycine: A review.Oxid Med Cell Longev. 2017;2017:1716701. doi:10.1155/2017/1716701
Yamadera W, Inagawa K, Chiba S, Bannai M, Takahashi M, Nakayama K.Glycine ingestion improves subjective sleep quality in human volunteers, correlating with polysomnographic changes: Effects of glycine on polysomnography.Sleep Biol Rhythms. 2007;5(2):126-131. doi:10.1111/j.1479-8425.2007.00262.x
Black DS, O’Reilly GA, Olmstead R, Breen EC, Irwin MR.Mindfulness meditation and improvement in sleep quality and daytime impairment among older adults with sleep disturbances: a randomized clinical trial.JAMA Intern Med. 2015;175(4):494‐501. doi:10.1001/jamainternmed.2014.8081
Rusch HL, Rosario M, Levison LM, et al.The effect of mindfulness meditation on sleep quality: a systematic review and meta-analysis of randomized controlled trials.Ann N Y Acad Sci. 2019;1445(1):5-16. doi:10.1111/nyas.13996
Zhou ES, Gardiner P, Bertisch SM.Integrative medicine for insomnia.Med Clin North Am. 2017;101(5):865-879. doi:10.1016/j.mcna.2017.04.005
Lam TH, Chung KF, Yeung WF, Yu BY, Yung KP, Ng TH.Hypnotherapy for insomnia: a systematic review and meta-analysis of randomized controlled trials.Complement Ther Med. 2015;23(5):719-32. doi:10.1016/j.ctim.2015.07.011
Zhang M, Zhao J, Li X, et al.Effectiveness and safety of acupuncture for insomnia: Protocol for a systematic review.Medicine (Baltimore). 2019;98(45):e17842. doi:10.1097/MD.0000000000017842
Lin PC, Lee PH, Tseng SJ, Lin YM, Chen SR, Hou WH. Effects of aromatherapy on sleep quality:Effects of aromatherapy on sleep quality: A systematic review and meta-analysis.Complement Ther Med. 2019;45:156-166. doi:10.1016/j.ctim.2019.06.006
Spadola CE, Guo N, Johnson DA, et al.Evening intake of alcohol, caffeine, and nicotine: night-to-night associations with sleep duration and continuity among African Americans in the Jackson Heart Sleep Study.Sleep. 2019;42(11):zsz136. doi:10.1093/sleep/zsz136
Tokinobu A, Yorifuji T, Tsuda T, Doi H.Effects of ayurvedic oil-dripping treatment with sesame oil vs. with warm water on sleep: a randomized single-blinded crossover pilot study.J Altern Complement Med. 2016;22(1):52-58. doi:10.1089/acm.2015.0018
Loewy J.Music therapy as a potential intervention for sleep improvement.Nat Sci Sleep. 2020;12:1-9. doi:10.2147/NSS.S194938
Dolezal BA, Neufeld EV, Boland DM, Martin JL, Cooper CB.Interrelationship between sleep and exercise: A systematic review.Adv Prev Med. 2017;2017:1364387. doi:10.1155/2017/1364387
Dopheide JA.Insomnia overview: epidemiology, pathophysiology, diagnosis and monitoring, and nonpharmocologic therapy.Am J Manag Care. 2020;26:S76-S84. doi:10.37765/ajmc.2020.42769
Harris T, Nikles J.Herbal medicines used in the treatment of chronic insomnia and how they influence sleep patterns: A review.J Complement Med Alt Healthcare. 2018;6(1):555680. doi:10.19080/JCMAH.2018.06.555680
Sarecka-Hujar B, Szulc-Musioł B.Herbal medicines-are they effective and safe during pregnancy?.Pharmaceutics. 2022;14(1):171. Published 2022 Jan 12. doi:10.3390/pharmaceutics14010171
Meng X, Li Y, Li S, et al.Dietary sources and bioactivities of melatonin.Nutrients. 2017;9(4):367. doi:10.3390/nu9040367
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