Alternative Health

Natural remedies for better sleep

herbal tea on a tray with dried lavender

Natural remedies for better sleep 

When you don’t get enough good quality sleep, nothing else feels quite right, either. You can wake up feeling irritable, experience a low mood throughout the day, have difficulty focusing on basic tasks and find yourself craving sugary foods and drinks. Sound familiar?

If so, you’re not alone – many of us will experience poor sleep at some point in our lives. So, where are we going wrong?

Although the blanket (pun intended!) definition of a good night’s sleep is getting eight hours of slumber – with seven to nine hours recommended for most healthy adults – the quality of sleep is as important as length. 

Ease of falling asleep (within 30 minutes of getting into bed) and sleeping through the night without waking are both positive signs of quality sleep. 

So, what can you do to improve both your quality and quantity of sleep? Read on to discover the natural ways to better slumber. 

And remember – if poor sleep becomes a persistent problem, seek help by speaking with your GP.


Add Levagen to your nighttime routine 


Not familiar with Levagen+? Don’t worry, you won’t be the only one. But we’re sure you’ll be hearing more about this supplement as more research demonstrates its potential health benefits. 

Levagen+’s key active ingredient is palmitoylethanolamide, or PEA. An endogenous fatty chemical, PEA is found in almost all bodily tissues, and produced naturally in the body in response to injury and stress. 

Studies have shown that Levagen+ can have significant and varied health- and pain-management benefits, but it’s also been linked to easing sleeping troubles. That’s because PEA may also contribute to relaxation and restfulness – as well as pain relief, which can disrupt sleep – leading to fewer sleepless nights

A 2021 study found that Levagen+ is a potential sleep aid, helping to reduce sleep onset time (how long it takes you to nod off) and improving cognition upon waking. 

So, Levagen+ might be of interest to anyone looking for a natural alternative to pharmaceutical sleeping aids.

Can botanicals aid a good night’s sleep?


Often, our inability to sleep can be linked to high stress levels or an inability to ‘switch off.’ If this is the case, you might want to look at ways to reduce stress in order to induce sleep.

If a racing mind is stopping you dropping off, there are lifestyle changes you can make, such as writing down your thoughts or worries prior to bedtime; reading before bed rather than spending time on screens; and trying to ensure that regular exercise and a balanced diet are part of your daily routine.

However, if you’re thinking of also trying a herbal remedy to combat general stress, it can be hard to know where to start. Try Nature’s Truth Calm Complex with Saffron, which also contains vitamin B6 and magnesium. These extracts work together to ease stress and aid relaxation. 

Magnesium is also known to aid a good night’s sleep, as it helps to activate the parasympathetic nervous system, which helps to move us into a relaxed state. You can add more magnesium to your diet with foods such as wholewheat foods and nuts, try a magnesium supplement.

Read more: How magnesium helps you sleep


Does lavender really help you sleep better?

The scent of lavender – and the use of lavender essential oil – has a centuries-long history of being regarded as a natural aid to a good night’s sleep.

Lavender essential oil can be diluted with a carrier oil and then rubbed topically on pulse points such as your wrists*, or can be used in a diffuser to help you create a bedroom that’s more ‘relaxing sanctuary’ than ‘place in which to lie awake worrying’ (we’ve all been there).

Don’t have a diffuser at home, or to hand when travelling? Try a spritz or two of Nature’s Truth Lavender Essential Oil Mist Spray in the room instead. This might be helpful when you’re trying to make a hotel room feel more like home, too. 


Does herbal tea help you fall asleep?

Avoiding caffeinated drinks (especially any time close to bedtime) and alcoholic beverages is a good idea if you’re finding it hard to achieve quality sleep. 

For a beverage that will actually improve your chances of nodding off, chamomile tea is one of the best-known, and with good reason. Chamomile contains apigenin, an antioxidant thought to potentially induce muscle relaxation and aid sleep. 

Valerian root tea is another option for a nightcap that might help you nod off. Valerian root is present in some herbal sleeping pills and is believed to have calming properties. 


 Shop Nature’s Truth Sleep and Relaxation


[Disclaimer] *Always read the instructions on the bottle. Essential oils should be diluted with a carrier oil before applying directly to skin.

Nature's Truth

Nature's Truth

Writer and expert