Natural Remedies for Sleep Issues
Natural remedies to help you fall asleep and stay asleep through the night. Below you'll find evidence-based remedies that grandmothers have used for generations, now verified by modern medical research.
1. Valerian Root
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How It Helps
Valerian root increases GABA levels in the brain - the same neurotransmitter targeted by sleep medications like Ambien - promoting relaxation and drowsiness naturally.
🔬 What the Research Says
A 2020 meta-analysis in the Journal of Evidence-Based Integrative Medicine found valerian significantly improved sleep quality without morning grogginess, though effects build over 2-4 weeks.
[1] Valerian for Sleep: A Systematic Review and Meta-Analysis - Journal of Evidence-Based Integrative Medicine (2020)
📋 How to Use
Take valerian root extract 30-60 minutes before bedtime. Available as capsules, tinctures, or tea. Effects may take 2-4 weeks of consistent use to fully develop.
💊 Dosage
300-600mg valerian extract 30-60 minutes before bed, or 1 cup valerian tea.
⚠️ Side Effects & Cautions
Generally safe. May cause headache or stomach upset in some people. Do not combine with other sedatives or alcohol.
🛒 Recommended Products
Nature's Way Valerian Root
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2. Chamomile
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How It Helps
Chamomile's apigenin binds to brain receptors that promote sleepiness. A warm cup of chamomile tea is one of the most universally recognized sleep remedies across cultures.
🔬 What the Research Says
A 2017 study in Complementary Therapies in Medicine found elderly participants who took chamomile extract had significantly better sleep quality than the control group.
[1] Chamomile extract and sleep quality in elderly - Complementary Therapies in Medicine (2017)
📋 How to Use
Steep 1-2 chamomile tea bags in hot water for 5-10 minutes. Drink 30-45 minutes before bedtime as part of a wind-down routine.
💊 Dosage
1-2 cups chamomile tea before bed, or 270mg chamomile extract supplement.
⚠️ Side Effects & Cautions
Very safe. Rare allergies in people sensitive to ragweed family plants.
🛒 Recommended Products
Traditional Medicinals Chamomile with Lavender
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3. Magnesium
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How It Helps
Magnesium regulates melatonin and activates the parasympathetic nervous system. Many people are deficient without knowing it, and supplementation can dramatically improve sleep quality.
🔬 What the Research Says
A 2012 study in the Journal of Research in Medical Sciences found magnesium supplementation significantly improved sleep time, sleep efficiency, and melatonin levels in elderly subjects with insomnia.
[1] The effect of magnesium supplementation on primary insomnia in elderly - Journal of Research in Medical Sciences (2012)
📋 How to Use
Take magnesium glycinate 1 hour before bed (glycinate form is best absorbed and least likely to cause digestive issues). An Epsom salt bath before bed also provides magnesium transdermally.
💊 Dosage
200-400mg magnesium glycinate before bed.
⚠️ Side Effects & Cautions
Magnesium glycinate is well tolerated. Citrate form may cause loose stools. Stay within recommended doses.
🛒 Recommended Products
Doctor's Best High Absorption Magnesium Glycinate
★★★★★ 4.6 · $12-18
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Browse All ConditionsLast reviewed: February 2026