The art of good sleep: what are the 7 natural products for falling asleep that science studies

One third of humanity today experiences an unsatisfactory dream. If sleep difficulties meet certain criteria, they are diagnosed as insomnia, a sleep disorder that can have serious consequences such as reduced performance and increased risk of cardiovascular disease, cancer, diabetes, high blood pressure and traffic accidents, among other impacts.

Over-the-counter natural products are sometimes used to fall asleep and rest, but not all have evidence from scientific studies confirming their effectiveness and safety.

“If published scientific evidence is taken into account, the products that are among the most studied in order of greatest to least importance are melatonin, lavender, valerian, passionflower, chamomile and hops,” Dr. Daniel Cardinali, doctor and doctor of science, said in a dialogue with Infobae. Biological and Doctor “Honoris Causa” in Medicine from the Complutense Universities of Madrid and Salamanca in Spain.

“When a person is unable to fall asleep often, the first thing to do is identify the type and extent of the problem. Then, the cause should be identified, which may be multiple. And finally, which of these substances is best for each person,” Joaquín Diez, doctor of medicine, specialist in psychiatry and director of the Pan American Institute of Sleep Medicine and Chronobiology (IPAMES), told Infobae.

In some cases, “many of the products offered are administered to reduce the tension and stress that often make it difficult to sleep, but it is often not enough. That is why we need another type of management with a view of a medical professional who guides the person who has the problem of insomnia,” said Dr. Diez, of the Argentine Association of Sleep Medicine.

There are people who have episodic difficulties. On the other hand, others have daily sleep problems and intense overload, and natural products may not be useful,” added Diez, who will speak next week on natural products and sleep at the congress of the Argentine Psychiatrists Association (APSA).

There is a wide variety of natural sleep aids. However, the United States Sleep Foundation recently came out to warn that not all products that are on sale for better sleep are evaluated by the drug regulatory authority. For this reason, he advised that a healthcare professional should be consulted before starting any new supplement.

In addition, that Foundation pointed out that a product is “natural does not always mean that it is safe for everyone. Many supplements should not be taken by people who are allergic to the product, who have certain conditions, or who take certain medications.

Here are recommendations to consider what is known today about 7 natural products offered to fall asleep:

1 - Melatonina

Melatonin is a sleep regulating hormone produced by the pineal gland in the brain. It plays an important role in organizing our circadian rhythms, the 24-hour sleep and wake cycles that govern when people wake up, are alert, feel tired and fall asleep.

A wide range of factors can suppress melatonin production, especially night exposure to light, but also aging and some diseases. Because low levels of melatonin can cause sleep disorders, many people take melatonin supplements in pill form.

According to the US Sleep Foundation, melatonin is most often recommended for people with circadian rhythm disorders, such as delayed sleep-wake disorder or whose circadian rhythms are compromised by jet lag. Some people think that melatonin helps counteract sleep disorders related to shift work or insomnia, but research is divided on its effectiveness for these problems.

While experts believe that melatonin is likely safe for adults taking standard doses, there are potential safety concerns for children. In addition, allergic reactions are possible and there is not enough research on its use in pregnant or breastfeeding people. Side effects are usually not serious, but may include dizziness, nausea, and headaches. Some people, especially older adults, also report daytime sleepiness.

2- Lavender

Lavender, a popular aromatic herb for the garden and kitchen, has long been considered to help relaxation and improve sleep. Scientific research seems to validate some of these traditional claims. The use of lavender oil, for example, has been shown to improve sleep quality among postpartum women and increase the effectiveness of good sleep hygiene. Lavender oil also appears to have a calming effect and reduces anxiety and restlessness.

“In the case of lavender, you can spray the sheets and the bedroom. It is proven that it promotes slow deep sleep,” Mirta Averbuch, director of the Somnos center and former president of the Argentine Association of Sleep Medicine, told Infobae.

Most studies on the effectiveness of lavender as a sleep aid have focused on lavender essential oil, although some people also use dried herb as a tea or pillow. Essential oils should not be ingested unless it is under the supervision of a doctor, since even lavender oil contains poisonous compounds. Instead, the oil should be diffused into the air or diluted in a neutral cream or oil for use on the skin.

Lavender can be very attractive to people who have difficulty sleeping because of anxiety or racing thoughts. It is also popular with people who want external sleep aid instead of something they consume. Short-term use of dried lavender or lavender essential oil is considered safe, although possible side effects of external use of lavender oil include skin irritation and allergic reaction.

3 - Valeriana

The valerian plant has been used to treat sleep problems since the 2nd century. Although more research is needed, valerian seems to help people fall asleep more quickly, sleep better, and wake up less often.

In some scientific studies, patients taking valerian were 80% more likely to report improvements in sleep than those taking a placebo. As experts have not located a single active compound, they speculate that the effect of valerian may be due to several compounds acting together, or to the amino acids GABA or glycine.

The roots and stems of the valerian plant become teas, tinctures, capsules, extracts and tablets. Although each type of preparation has its followers, tea can have an unpleasant odor, and researchers often use liquid extracts or capsules in their research.

Valerian is often recommended for people with insomnia or general sleep quality problems. Most people claim that it is most effective once they have taken it for several weeks. However, more research is needed to determine the effectiveness of valerian in treating insomnia. It is generally considered safe for adults. Side effects are rare and tend to be mild, but may include headache, dizziness, itching, and an upset stomach.

4 - Manzanilla

German chamomile has been used to treat sleep problems since ancient Egypt. Despite this long history, little research has been done on its benefits. What is known from smaller studies and meta-analysis is that chamomile can calm anxiety and improve sleep quality, although researchers are not clear why it can have these effects. On the other hand, it doesn't seem to benefit people with insomnia as much.

The most common preparations of chamomile are capsules, tincture and tea. Although there is another variety called roman chamomile, most research has focused on the German type.

In general, chamomile is considered safe when used as a tea or taken orally. It may interact with some medications, such as blood thinners, and there is little information about their safety for pregnant or breastfeeding women. Side effects are usually limited to mild nausea or dizziness, but allergic reactions are possible, especially in people who are allergic to related plants such as ragweed and daisies.

5 - Pasionaria

Passionflower is a plant native to America and has historically been used as a sedative by multiple indigenous cultures. Very little research has been done on its benefits, although existing research is encouraging, albeit limited. In a study focusing on generalized anxiety disorder, the calming effects of passionflower were comparable to those of a commonly prescribed sedative. Passionflower can also improve the quality of sleep and make the person fall asleep.

Both extracts and tea are common ways of using passionflower. Both have been used in the field of research, so choosing between them is a matter of preference. Although research on this supplement shows potential benefits for anxiety and insomnia, there is no conclusive evidence of its effectiveness.

As with the benefits of passionflower, there is little research on its safety. However, daily doses of up to 800 milligrams have been used safely in studies up to two months in duration. Side effects are usually mild and may include drowsiness, confusion, and lack of coordination.

Pregnant women should not consume passionflower, as it can induce uterine contractions. Research on its safety during breastfeeding is limited.

In addition to being the main flavor of beer, the flowers of the hop plant are used by some people as a natural sleep aid. Like most natural supplements, the benefits of hops have not been researched enough to definitively state whether or not it can help people sleep better, according to the U.S. Sleep Foundation.

However, there is preliminary evidence that hop supplements can help stabilize circadian rhythms and reduce symptoms of shift work disorder. The dried flowers of hops contain the acids humulone and lupulone, and their relationship with the GABA receptors of the body may be part of the reason for the effects of hops.

Hops are often combined with other natural sleep aids, such as valerian. It can be taken as non-alcoholic beer or in dry form as tea or dry extract. Different studies have used all three methods, and there is no evidence in favor of one form over another.

It is likely to be safe to consume hops in the form of non-alcoholic beer or tea, although complementary use is only considered possibly safe due to lack of research. Hops also have more potential side effects than other natural sleep aids. Because it has weak estrogen-like effects, hops can cause changes in the menstrual cycle and is not recommended for people who are pregnant or breastfeeding, or who have hormone-sensitive cancers or other conditions. Hops can also make depression worse, according to the U.S. Sleep Foundation. However, for most people, side effects are mild and may include dizziness or drowsiness.

7 - Cannabidiol (CBD)

CBD is a chemical substance known as a cannabinoid that is present in the cannabis plant. Cannabis has more than 100 cannabinoids, and CBD is very different from the psychoactive cannabinoid delta-9-tetrahydrocannabinol (THC). Most CBD is obtained from hemp, which doesn't contain enough THC to be psychoactive.

Research on CBD has so far been limited due to cannabis regulations, but there are indications that it could help some people sleep better.

For starters, it seems to reduce the anxiety symptoms of a broad spectrum of mental illness. It also seems that the body's own cannabinoid system affects the way we sleep, making CBD more likely to be beneficial. There is some evidence that cannabidiol (CBD) can help some sleep disorders and reduce excessive daytime sleepiness, but research is not conclusive at present.

Because of this lack of regulatory oversight, a study found that 26% of CBD products had less CBD than they claimed, while 43% had much more. CBD appears to be largely safe, with minor side effects such as tiredness, diarrhea, and changes in weight or appetite. However, its safety for people who are pregnant or breastfeeding is unknown. CBD can interact with medications and adversely affect certain health conditions, according to the Sleep Foundation.

According to Dr. Diez, “today international guidelines recognize the effectiveness of melatonin more than other natural products. Cannabis derivatives have benefits, but you need to know what, how much and how, and preparations often don't have what they say.”

Meanwhile, Dr. Stella Maris Valienzi, a neurologist and sleep specialist at the Italian Hospital of Buenos Aires, told Infobae: “If they are over-the-counter products offered to sleep, it is difficult to say that they are safe for each person's health. On the other hand, if they are prescribed, the professional can indicate and track the consumption of a product. It is advisable not to abuse natural products, not to consume for long periods, unless a doctor has prescribed it to you.” The expert warned that melatonin, even if it is over-the-counter, should not be consumed by children.

In the case of the product with cannabidiol (CBD) - Valienzi pointed out - there is evidence that it could be effective in insomnia associated with pain. There is still a lack of long-term studies of cannabidiol for people who often only have insomnia.” Meanwhile, Dr. Daniel Cardinali considered “with regard to cannabidiol (CBD), which is an anxiolytic with a poor effect on sleep. Current information indicates that tetrahydrocannabinol is more appropriate in this regard.”

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