Date of the last update: 27.02.2025
While pharmaceuticals are often the first choice in the fight against insomnia, we are increasingly turning to natural remedies for sleep. Not only do natural methods offer fewer side effects, but they also support health in a holistic way. Herbs, dietary supplements and even ecotherapy tools are becoming popular options for those looking for effective and safe ways to improve sleep quality.
Table of contents:
- What are the most potent over-the-counter sleep remedies?
- Relaxation methods as a natural remedy for sleep
- Green prescriptions as a natural sleep remedy – discover the power of ecotherapy
- Summary
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What are the most potent over-the-counter sleep remedies
Natural sleep remedies include a variety of herbal extracts, dietary supplements and relaxation support methods, offering effective support in improving sleep quality, minimising the need for pharmaceutical sleep aids. Some of the most commonly chosen over-the-counter remedies are:
Valerian
It helps to relieve tension and stress, making it significantly easier to fall asleep and improving sleep quality. The first clinical study conducted in the 1970s was Janesen’s work, in which he showed that 30 days’ use of valerian significantly reduced insomnia symptoms in the elderly. In contrast, a German study showed that valerian extracts were effective in improving sleep quality, especially in cases caused by tension and excessive nervous arousal.
Melatonin
Melatonin, which regulates the diurnal rhythm, helping to synchronise sleep and wakefulness cycles. Melatonin supplementation is particularly useful in cases of sleep problems related to disrupted diurnal rhythms due to stress or, for example, shift work.
L-theanine
L-theanine: an amino acid found in tea, it promotes relaxation and stress reduction; it is often added to melatonin to enhance its effects.
Passiflora
Passiflora (passionflower), acting as a natural sedative that promotes relaxation and reduces anxiety, making it easier to fall asleep and improving sleep quality.
GABA
GABA (gamma-aminobutyric acid), a neurotransmitter that affects stress and anxiety levels, promoting restful sleep and deep relaxation.
A diet rich in vitamins and minerals such as vitamin B6, vitamin D, magnesium, and calcium supports healthy sleep by regulating melatonin levels, improving nervous system function and supporting muscle relaxation.
Remember that herbal remedies and supplements for insomnia should not be combined with other sleep medications without consulting your doctor or pharmacist, as adverse interactions may occur. It is always a good idea to consult a professional before starting herbs to ensure the safety and effectiveness of the therapy.
Relaxation methods as a natural remedy for sleep
Relaxation methods are an effective way to improve sleep quality without the need for pharmaceuticals. Techniques such as meditation, deep breathing and progressive muscle relaxation help to reduce stress and tension, making it easier to fall asleep and improving sleep comfort. Aromatherapy, using essential oils, e.g. by using lavender oil in the bedroom, influences relaxation and alleviates insomnia problems. Regular use of these practices in a daily routine contributes to a better sense of wellbeing and more restorative sleep.
Green prescriptions as a natural sleep remedy – discover the power of ecotherapy
Green prescriptions are a new trend and an effective way to sleep naturally. According to its principles, we use the power of nature. As a result, improving not only the quality of your sleep but, above all, your wellbeing and health. What are the elements of the green prescriptions:
- Contact with nature – surrounding yourself with greenery at home and outdoors, reduces cortisol levels.
- Exposure to sunlight to produce vitamin D and regulate diurnal rhythms, helping to synchronise sleep and wake cycles and supporting the production of melatonin, the sleep hormone.
- Working in the garden helps to reduce stress and improve mood, which translates into better sleep.
- Contact with animals to reduce stress levels and improve mood, which supports restful sleep.
Check out also: Animal therapy
Summary
Although pharmaceuticals are often the first choice in the fight against insomnia, natural sleep remedies are becoming increasingly popular as a safe and effective alternative. Natural methods such as herbs, dietary supplements, and ecotherapy tools offer fewer side effects and support health in a holistic way.
In the search for natural remedies for sleep, it is worth reaching for the elements of green prescriptions. Getting in touch with nature through practices such as daily exposure to the sun, gardening, walking or contact with animals helps reduce stress, regulate diurnal rhythms and improve overall wellbeing. By introducing natural sleep remedies into your daily routine, you can not only improve the quality of your sleep but also increase your overall health and well-being.
