🕷️ Crawler Inspector

URL Lookup

Direct Parameter Lookup

Raw Queries and Responses

1. Shard Calculation

Query:

Response:

Calculated Shard: 98 (from laksa038)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa098.int.ahrefs:8124/' \
  -H 'Content-Type: text/plain' \
  -H 'X-ClickHouse-Database: crawler3' \
  -H 'Authorization: Basic YXBpOg==' \
  -d 'SELECT getAhrefsURLFromUnparsed(src_unparsed) AS found_url, ifNull(toUnixTimestamp(download_stamp), 0) AS crawl_time, ifNull(toUnixTimestamp(props_url_first_seen), 0) AS first_indexed_time, download_http_code AS http_code, src_unparsed AS src_unparsed, src_root_hash AS src_root_hash, history_drop_reason AS history_drop_reason, meta_title AS meta_title, meta_descriptions AS meta_descriptions, attrs_boilerpipe_text AS attrs_boilerpipe_text, attrs_markdown AS attrs_markdown, attrs_readable_markdown AS attrs_readable_markdown, meta_canonical AS meta_canonical FROM crawler3.page_info_local FINAL PREWHERE (src_root_hash, src_unparsed) IN ((getAhrefsRootHashFromUnparsed(getAhrefsUnparsedNoserviceFromURL(\'https://www.healthline.com/health/healthy-sleep/natural-sleep-aids\')), getAhrefsUnparsedNoserviceFromURL(\'https://www.healthline.com/health/healthy-sleep/natural-sleep-aids\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/www.healthline.com\/health\/healthy-sleep\/natural-sleep-aids","crawl_time":1775060243,"first_indexed_time":1506573463,"http_code":200,"src_unparsed":"com,healthline!www,\/health\/healthy-sleep\/natural-sleep-aids s443","src_root_hash":"11478817528691466898","history_drop_reason":null,"meta_title":"Natural Sleep Aids: Valerian, Melatonin, and More","meta_descriptions":["Nonprescription sleep aids are usually considered natural. They can encourage relaxation, ease anxiety, and promote sleep, but they aren't habit-forming. Learn more about these alternative methods for getting a good night’s sleep and find out what might work for you."],"attrs_boilerpipe_text":"Why should I use a natural sleep aid?\nDifficulty falling asleep is a common occurrence. For many people, this means trouble sleeping every now and again or for a short duration of time.\nIn many cases, this can be corrected by improving your\nsleep hygiene\n. This includes:\nlimiting daytime napping to 30 minutes or less\nexercising for at least 10 minutes per day\navoiding caffeine and other stimulants before bedtime\npassing on heavy foods, like fatty or fried meals, before bedtime\nIf your sleep troubles are infrequent, you may wish to use an over-the-counter (OTC) or\nhome remedy\nto help you fall asleep. Some people wish to avoid using medication in favor of a more natural alternative.\nNonprescription sleep aids are typically considered natural. They encourage relaxation, ease anxiety, and promote sleep. Many\nnatural sleep aids\nare also linked to other health-promoting behaviors like improved digestion and pain relief.\nGetting enough sleep may be as simple as changing routines, diet, or habits. Always try nonmedicinal, nonherbal approaches first.\nNatural sleep aids are generally considered safer than OTC and prescription medications. This is because they tend to have fewer side effects than their prescription counterparts.\nSome people worry that using prescription medication can cause them to become dependent on the medication. If this happens, they may experience withdrawal symptoms if they decide to stop using it. They may also have even more difficulty falling asleep after stopping use.\nUsing natural sleep aids for a short time typically doesn’t lead to dependence. Natural sleep aids have a low risk of side effects or complications when used for a short time.\nHerbs, which are often used as natural sleep aids, aren’t regulated by the U.S. Food and Drug Administration (FDA), so you should use them with caution.\nConsult your doctor about any potential interactions between an herb you’d like to use and any medical conditions you have or medications you’re taking.\nChamomile\nis a gentle herb that has a calming effect. It promotes relaxation and sleep. A\n2016 study\nfound chamomile tea to be useful in improving the quality of sleep in postnatal women. It also lessened symptoms of depression.\nAlthough there isn’t a typical dose for chamomile, you can use it a few ways:\nuse dried chamomile flowers to make tea\nsteep prepared tea bags sold at your local grocery store\ninhale or apply diluted chamomile essential oil to your skin\napply as a topical plant tincture\ntake in tablet or capsule form\nYou may also find that chamomile:\naids in digestion\nsoothes and heals skin\nrelaxes muscles\nrelieves headaches\nYou shouldn’t use chamomile if you’re allergic to rag or anything else in the daisy family, as you might also be allergic to chamomile. So consult your doctor or an allergist before use.\nIf taking capsules or tablets of chamomile, don’t take more than the recommended dose. Doing so may cause nausea and vomiting. You also shouldn’t use chamomile if you have a hormone-sensitive condition.\nYou should always dilute chamomile essential oil with a carrier oil, such as olive oil. Make sure you do a patch test before applying diluted essential oils to your skin.\nTo do this, rub a dime-size amount of diluted essential oil into the inside of your forearm. If you don’t experience any irritation within 24 hours, it should be safe to apply elsewhere.\nDiscontinue use if you begin experiencing any unusual symptoms. If your symptoms continue, consult your doctor.\nEssential oils should never be taken internally.\nValerian\nis an herbal medicine made from the root of the plant. It’s been noted to act as a sedative, but more research on this herb is still needed. Valerian can interact with some medications, so you should consult your doctor before use.\nAccording to a\n2011 study\n, valerian can be helpful in treating insomnia and improving the quality of sleep in postmenopausal women. Participants in the study took 530 milligrams of valerian extract twice daily for four weeks.\nValerian may be combined with hops, lemon balm, and other herbs. It’s best to gradually increase your dose over a period of time. Once your sleep improves, you should continue using valerian for two to six weeks.\nIf you drink it as a tea, you may take 1\/4 to 1 teaspoon up to three times per day. If you prefer to take it in capsule form, you should follow the dosage recommended on the label.\nWhen you wish to discontinue use, you should slowly reduce your dose. Abruptly ending use may cause symptoms of withdrawal or anxiety.\nValerian may also help to ease:\nmenstrual and stomach cramps\nmuscle and joint pain\ndepression\nheadaches\nValerian may cause:\nheadaches\nimpaired thinking\nupset stomach\ndizziness\nirritability\nYou shouldn’t use valerian if you experience any unusual symptoms. Consult your doctor if your symptoms persist.\nHops\nare the female flowers of the hop plant. They are used to flavor beverages, like beer, and as an herbal medicine.\nHops have been shown to improve sleep. A\n2014 study\nfound that university students who drank nonalcoholic beer that contained hops enhanced their quality of sleep.\nHops are sometimes combined with other herbs like valerian. You can take a liquid extract of 0.5 to 2 milliliters daily. You can take up to 1 gram of powdered extract three times daily. You can also drink nonalcoholic beer that contains hops.\nHops may also:\nlower cholesterol\nrelieve irritability\naid in digestive issues\nhave antibacterial properties\nHops may worsen certain types of depression. You shouldn’t take hops if you have a hormone-sensitive condition. You should stop using this remedy if you begin experiencing any unusual symptoms. If these symptoms continue, consult your doctor.\nMelatonin\nis a hormone made in the pineal gland. It controls your circadian rhythms. Supplemental melatonin may help you to fall asleep faster and boost the quality of your sleep.\nResults of a\n2016 study\nshowed supplemental melatonin to be helpful as a sleep aid. Shift workers who took 3 milligrams of melatonin were able to fall asleep more quickly and spend more time sleeping each cycle.\nThe recommended dose is 1 to 5 milligrams before bedtime. You should discontinue use after two weeks. If your sleep troubles persist after two weeks of use, you should consult your doctor.\nMelatonin may also:\nhelp relieve symptoms of jet lag\nboost immunity\nfight inflammation\nMelatonin may cause:\nwakefulness in the night\ndepression\ngrogginess\nirritability\nstomach cramps\nYou should discontinue use if you begin experiencing any unusual symptoms. If these symptoms persist, consult your doctor.\nPassionflower\nis a plant containing chemicals that produce a calming effect. It brings about feelings of relaxation and sleepiness, and is sometimes combined with other plants in an herbal blend.\nA\n2016 study\nshowed that passionflower alleviated sleep disorders when taken for four weeks. Participants in the study also experienced reduced anxiety levels.\nYou can use the herb to make a tea to drink before bedtime, or take it in capsule form. The recommended liquid dose is 10 to 30 drops of passionflower extract before bedtime.\nIf you prefer to take a capsule, the dose is 90 milligrams. You shouldn’t take passionflower for longer than two months at a time.\nPassionflower may also help to relieve:\npain\nanxiety\nmuscle spasms\ninflammation\nsymptoms of menopause\nPassionflower may cause:\ndizziness\nconfusion\nirregular muscle action\nloss of coordination\naltered consciousness\ninflamed blood vessels\nDo not take passionflower if you are breastfeeding or pregnant. This herb is also known to interact with many medications and can make sedatives and blood thinners too strong. People on some types of antidepressants cannot take passionflower.\nDiscontinue use if you begin experiencing any unusual symptoms. If your symptoms don’t fade, consult your doctor.\nLavender\nis a fragrant plant used to make medicine, perfume, and oil. It’s thought to boost health and well-being. Its calming effect can help induce sleep.\nA\n2015 study\nfound lavender to be effective in improving the quality of sleep in postpartum women. Participants inhaled lavender fragrance before sleeping for a period of eight weeks.\nYou may use lavender in the following ways:\nadd a few drops of essential oil to a diffuser near your bed\nrub diluted essential oil onto your forehead and around your nose\nput a few drops of essential oil on your pillow\nuse dried lavender to make tea or scented bags\nLavender may help to:\nrelieve pain\nimprove blood circulation\ndisinfect scalp and skin\nease abdominal discomfort\nrelieve headaches\nalleviate respiratory problems\nAlways dilute lavender essential oil with water or a carrier oil, such as olive oil. You should also do a patch test before applying diluted essential oils to your skin.\nTo do a patch test, rub a dime-size amount of diluted essential oil into the inside of your forearm. If you don’t experience any irritation within 24 hours, it should be safe for you to use.\nIf you begin experiencing any unusual symptoms, discontinue use. Consult your doctor if your symptoms persist.\nEssential oils should never be taken internally.\nGinseng\nis an herb used in herbal medicine. It’s thought to promote sleep and improve immunity. The U.S. Food and Drug Administration (FDA) doesn’t monitor or regulate herbs, so you should use them with caution. Also consult your doctor before use so they can help you assess your risk of side effects or complications.\nAccording to a\n2013 study\n, red ginseng extract had positive effects on people with sleep problems. Participants experienced better sleep quality after taking the extract for a week.\nThe recommended dose is 800 milligrams to 2 grams of powdered ginseng per day. Or you can take 10 drops of a tincture three times a day.\nYou can take ginseng for up to three months at a time. Then you should wait at least one week before taking ginseng again.\nGinseng is also said to:\nraise energy levels\nfight stress\ntreat impotence\nGinseng may cause:\nheadache\nagitation\nupset stomach\ndizziness\nheart problems\nmenstrual problems\nYou should discontinue use if you begin experiencing any unusual symptoms. If you still experience symptoms after discontinuing use, consult your doctor.\n5-HTP\nis a derivative of tryptophan, which is an amino acid. It’s used to increase\nserotonin\nlevels.\nA\n2016 study\nshowed that 5-HTP can promote sleep when taken with another supplement called gamma-aminobutyric acid. The combination is thought to increase the duration of sleep.\n5-HTP is available is capsule form. The recommended dose is 150 to 400 milligrams per day, though you should follow any directions on the product label. Don’t take 5-HTP for more than six weeks.\n5-HTP may also improve:\ndepression\nanxiety\nheadaches\n5-HTP may cause:\nabdominal discomfort\nheartburn\nloss of appetite\ngas or bloating\nIf you begin experiencing any unusual symptoms, discontinue use. Consult your doctor if you still experience symptoms after stopping use.\nYou shouldn’t use natural sleep aids if:\nyou’re pregnant or breast-feeding\nyou’re taking sedatives, antidepressants, or other prescription drugs\nyou have an upcoming surgery\nIf you have an existing health condition, consult your doctor before using a natural sleep aid. Natural sleep aids may be dangerous when used by children and older adults.\nYour doctor can also confirm the recommended dose for you and advise you on any potential risks.\nAs you begin to treat your sleep problems, try to find the underlying cause. Be aware of what’s triggering poor sleep, such as stress, noise, or discomfort. Keeping a sleep journal can help you assess your sleeping habits and look at areas for improvement.\nNatural sleep aids should only be used as a short-term solution. If your sleep problems continue, they may be a sign of an underlying medical concern.\nYou should consult your doctor if your sleep troubles persist or increase in severity. Be sure to bring your sleep journal. Your doctor can use your observations to help make a diagnosis.\nRemember that side effects and risks are possible, even with natural products. Always use a reputable brand. Also speak with your doctor if you have any concerns or questions.\nIf you aren’t already, allow yourself to get into a habit of winding down and relaxing each night. Taking your chosen sleep aid at a certain time can be a reminder to slow down the pace, unwind, and prepare for a full night’s rest.","attrs_markdown":"- Health Conditions\n  Health Conditions\n  \n  [All](https:\/\/www.healthline.com\/directory\/topics)\n  \n  - [Breast Cancer](https:\/\/www.healthline.com\/breast-cancer)\n  - [Cancer Care](https:\/\/www.healthline.com\/cancer-care)\n  - [Caregiving for Alzheimer's Disease](https:\/\/www.healthline.com\/alzheimers-disease)\n  - [Chronic Kidney Disease](https:\/\/www.healthline.com\/ckd)\n  - [Chronic Obstructive Pulmonary Disease (COPD)](https:\/\/www.healthline.com\/copd)\n  - [Digestive Health](https:\/\/www.healthline.com\/digestive-health)\n  - [Eye Health](https:\/\/www.healthline.com\/eye-health)\n  - [Heart Health](https:\/\/www.healthline.com\/heart-health)\n  - [Menopause](https:\/\/www.healthline.com\/menopause)\n  - [Mental Health](https:\/\/www.healthline.com\/mental-health)\n  - [Migraine](https:\/\/www.healthline.com\/migraine)\n  - 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Connect with us for all things health.\n\nSubscribe\n\n[Nutrition](https:\/\/www.healthline.com\/nutrition)\n\n- Meal Kits\n  - [Overview](https:\/\/www.healthline.com\/nutrition\/meal-kits)\n  - [Diets](https:\/\/www.healthline.com\/nutrition\/meal-kits\/diets)\n  - [Meal Kits](https:\/\/www.healthline.com\/nutrition\/meal-kits\/meal-kit-reviews)\n  - [Prepared Meals](https:\/\/www.healthline.com\/nutrition\/meal-kits\/prepared-meal-reviews)\n  - [Comparisons](https:\/\/www.healthline.com\/nutrition\/meal-kits\/comparisons)\n  - [Grocery Delivery](https:\/\/www.healthline.com\/nutrition\/meal-kits\/grocery-delivery)\n- [Special Diets](https:\/\/www.healthline.com\/nutrition\/diets)\n- [Healthy Eating](https:\/\/www.healthline.com\/nutrition\/food-and-nutrients)\n- [Food Freedom](https:\/\/www.healthline.com\/nutrition\/food-freedom)\n- [Conditions](https:\/\/www.healthline.com\/nutrition\/nutrition-for-conditions)\n- [Feel Good Food](https:\/\/www.healthline.com\/nutrition\/feel-good-food)\n- [Products](https:\/\/www.healthline.com\/reviews\/nutrition-products)\n- [Vitamins & Supplements](https:\/\/www.healthline.com\/nutrition\/vitamins-and-supplements)\n- [Sustainability](https:\/\/www.healthline.com\/program\/the-sustainable-table)\n- [Weight Management](https:\/\/www.healthline.com\/nutrition\/weight-management)\n\n# 8 Natural Sleep Aids: What Works?\n![](https:\/\/i0.wp.com\/post.healthline.com\/wp-content\/uploads\/2022\/01\/Debra-Rose-500x500-Bio.png?w=105&h=105)\n\n[Medically reviewed]() by [Debra Rose Wilson, Ph.D., MSN, R.N., IBCLC, AHN-BC, CHT]() — Written by [Emily Cronkleton]() —  [Updated on March 29, 2020]()\n\n- [Benefits](https:\/\/www.healthline.com\/health\/healthy-sleep\/natural-sleep-aids#benefits)\n- [Chamomile](https:\/\/www.healthline.com\/health\/healthy-sleep\/natural-sleep-aids#chamomile)\n- [Valerian](https:\/\/www.healthline.com\/health\/healthy-sleep\/natural-sleep-aids#valerian)\n- [Hops](https:\/\/www.healthline.com\/health\/healthy-sleep\/natural-sleep-aids#hops)\n- [Melatonin](https:\/\/www.healthline.com\/health\/healthy-sleep\/natural-sleep-aids#melatonin)\n- [Passionflower](https:\/\/www.healthline.com\/health\/healthy-sleep\/natural-sleep-aids#passionflower)\n- [Lavender](https:\/\/www.healthline.com\/health\/healthy-sleep\/natural-sleep-aids#lavender)\n- [Ginseng](https:\/\/www.healthline.com\/health\/healthy-sleep\/natural-sleep-aids#ginseng)\n- [5-hydroxytryptophan (5-HTP)](https:\/\/www.healthline.com\/health\/healthy-sleep\/natural-sleep-aids#5--hydroxytryptophan-\\(5--htp\\))\n- [Risks and warnings](https:\/\/www.healthline.com\/health\/healthy-sleep\/natural-sleep-aids#risks-and-warnings)\n- [Next steps](https:\/\/www.healthline.com\/health\/healthy-sleep\/natural-sleep-aids#next-steps)\n\n## Why should I use a natural sleep aid?\nDifficulty falling asleep is a common occurrence. For many people, this means trouble sleeping every now and again or for a short duration of time.\n\nIn many cases, this can be corrected by improving your [sleep hygiene](https:\/\/www.healthline.com\/health\/sleep-disorders-prevention). This includes:\n\n- limiting daytime napping to 30 minutes or less\n- exercising for at least 10 minutes per day\n- avoiding caffeine and other stimulants before bedtime\n- passing on heavy foods, like fatty or fried meals, before bedtime\n\nIf your sleep troubles are infrequent, you may wish to use an over-the-counter (OTC) or [home remedy](https:\/\/www.healthline.com\/health\/womens-health\/yeast-infection-home-remedy) to help you fall asleep. Some people wish to avoid using medication in favor of a more natural alternative.\n\nNonprescription sleep aids are typically considered natural. They encourage relaxation, ease anxiety, and promote sleep. Many [natural sleep aids](https:\/\/www.healthline.com\/health\/healthy-sleep\/essential-oils-for-sleep) are also linked to other health-promoting behaviors like improved digestion and pain relief.\n\nGetting enough sleep may be as simple as changing routines, diet, or habits. Always try nonmedicinal, nonherbal approaches first.\n\n## [Are natural sleep aids more beneficial than traditional sleep aids?]()\nNatural sleep aids are generally considered safer than OTC and prescription medications. This is because they tend to have fewer side effects than their prescription counterparts.\n\nSome people worry that using prescription medication can cause them to become dependent on the medication. If this happens, they may experience withdrawal symptoms if they decide to stop using it. They may also have even more difficulty falling asleep after stopping use.\n\nUsing natural sleep aids for a short time typically doesn’t lead to dependence. Natural sleep aids have a low risk of side effects or complications when used for a short time.\n\nHerbs, which are often used as natural sleep aids, aren’t regulated by the U.S. Food and Drug Administration (FDA), so you should use them with caution.\n\nConsult your doctor about any potential interactions between an herb you’d like to use and any medical conditions you have or medications you’re taking.\n\n## [Sleep aid \\#1: Chamomile]()\n![](https:\/\/i0.wp.com\/images-prod.healthline.com\/hlcmsresource\/images\/topic_centers\/HealthySleep\/1284x400_BANNER_8_Natural_Sleep_Aids_What_Works-Chamomile.jpg?w=1155&h=840)\n\n[Share on Pinterest](https:\/\/www.pinterest.com\/pin\/create\/button\/?url=https%3A%2F%2Fwww.healthline.com%2Fhealth%2Fhealthy-sleep%2Fnatural-sleep-aids&media=https%3A%2F%2Fimages-prod.healthline.com%2Fhlcmsresource%2Fimages%2Ftopic_centers%2FHealthySleep%2F1284x400_BANNER_8_Natural_Sleep_Aids_What_Works-Chamomile.jpg&description=Natural%20Sleep%20Aids%3A%20Valerian%2C%20Melatonin%2C%20and%20More \"Share on Pinterest\")\n\n[Chamomile](https:\/\/www.healthline.com\/nutrition\/5-benefits-of-chamomile-tea) is a gentle herb that has a calming effect. It promotes relaxation and sleep. A [2016 study](https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/26483209) found chamomile tea to be useful in improving the quality of sleep in postnatal women. It also lessened symptoms of depression.\n\nAlthough there isn’t a typical dose for chamomile, you can use it a few ways:\n\n- use dried chamomile flowers to make tea\n- steep prepared tea bags sold at your local grocery store\n- inhale or apply diluted chamomile essential oil to your skin\n- apply as a topical plant tincture\n- take in tablet or capsule form\n\nYou may also find that chamomile:\n\n- aids in digestion\n- soothes and heals skin\n- relaxes muscles\n- relieves headaches\n\nYou shouldn’t use chamomile if you’re allergic to rag or anything else in the daisy family, as you might also be allergic to chamomile. So consult your doctor or an allergist before use.\n\nIf taking capsules or tablets of chamomile, don’t take more than the recommended dose. Doing so may cause nausea and vomiting. You also shouldn’t use chamomile if you have a hormone-sensitive condition.\n\nYou should always dilute chamomile essential oil with a carrier oil, such as olive oil. Make sure you do a patch test before applying diluted essential oils to your skin.\n\nTo do this, rub a dime-size amount of diluted essential oil into the inside of your forearm. If you don’t experience any irritation within 24 hours, it should be safe to apply elsewhere.\n\nDiscontinue use if you begin experiencing any unusual symptoms. If your symptoms continue, consult your doctor.\n\nEssential oils should never be taken internally.\n\n## [Sleep aid \\#2: Valerian]()\n[Share on Pinterest](https:\/\/www.pinterest.com\/pin\/create\/button\/?url=https%3A%2F%2Fwww.healthline.com%2Fhealth%2Fhealthy-sleep%2Fnatural-sleep-aids&media=https%3A%2F%2Fimages-prod.healthline.com%2Fhlcmsresource%2Fimages%2Ftopic_centers%2FHealthySleep%2F1284x400_BANNER_8_Natural_Sleep_Aids_What_Works-Valerian.jpg&description=Natural%20Sleep%20Aids%3A%20Valerian%2C%20Melatonin%2C%20and%20More \"Share on Pinterest\")\n\n[Valerian](https:\/\/www.healthline.com\/nutrition\/valerian-root) is an herbal medicine made from the root of the plant. It’s been noted to act as a sedative, but more research on this herb is still needed. Valerian can interact with some medications, so you should consult your doctor before use.\n\nAccording to a [2011 study](https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/21775910), valerian can be helpful in treating insomnia and improving the quality of sleep in postmenopausal women. Participants in the study took 530 milligrams of valerian extract twice daily for four weeks.\n\nValerian may be combined with hops, lemon balm, and other herbs. It’s best to gradually increase your dose over a period of time. Once your sleep improves, you should continue using valerian for two to six weeks.\n\nIf you drink it as a tea, you may take 1\/4 to 1 teaspoon up to three times per day. If you prefer to take it in capsule form, you should follow the dosage recommended on the label.\n\nWhen you wish to discontinue use, you should slowly reduce your dose. Abruptly ending use may cause symptoms of withdrawal or anxiety.\n\nValerian may also help to ease:\n\n- menstrual and stomach cramps\n- muscle and joint pain\n- depression\n- headaches\n\nValerian may cause:\n\n- headaches\n- impaired thinking\n- upset stomach\n- dizziness\n- irritability\n\nYou shouldn’t use valerian if you experience any unusual symptoms. Consult your doctor if your symptoms persist.\n\n## [Sleep aid \\#3: Hops]()\n[Share on Pinterest](https:\/\/www.pinterest.com\/pin\/create\/button\/?url=https%3A%2F%2Fwww.healthline.com%2Fhealth%2Fhealthy-sleep%2Fnatural-sleep-aids&media=https%3A%2F%2Fimages-prod.healthline.com%2Fhlcmsresource%2Fimages%2Ftopic_centers%2FHealthySleep%2F1284x400_BANNER_8_Natural_Sleep_Aids_What_Works-Hops.jpg&description=Natural%20Sleep%20Aids%3A%20Valerian%2C%20Melatonin%2C%20and%20More \"Share on Pinterest\")\n\n[Hops](https:\/\/www.healthline.com\/health\/can-hops-get-me-to-sleep) are the female flowers of the hop plant. They are used to flavor beverages, like beer, and as an herbal medicine.\n\nHops have been shown to improve sleep. A [2014 study](https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/25183509) found that university students who drank nonalcoholic beer that contained hops enhanced their quality of sleep.\n\nHops are sometimes combined with other herbs like valerian. You can take a liquid extract of 0.5 to 2 milliliters daily. You can take up to 1 gram of powdered extract three times daily. You can also drink nonalcoholic beer that contains hops.\n\nHops may also:\n\n- lower cholesterol\n- relieve irritability\n- aid in digestive issues\n- have antibacterial properties\n\nHops may worsen certain types of depression. You shouldn’t take hops if you have a hormone-sensitive condition. You should stop using this remedy if you begin experiencing any unusual symptoms. If these symptoms continue, consult your doctor.\n\n## [Sleep aid \\#4: Melatonin]()\n[Share on Pinterest](https:\/\/www.pinterest.com\/pin\/create\/button\/?url=https%3A%2F%2Fwww.healthline.com%2Fhealth%2Fhealthy-sleep%2Fnatural-sleep-aids&media=https%3A%2F%2Fimages-prod.healthline.com%2Fhlcmsresource%2Fimages%2Ftopic_centers%2FHealthySleep%2F1284x400_BANNER_8_Natural_Sleep_Aids_What_Works-Melatonin.jpg&description=Natural%20Sleep%20Aids%3A%20Valerian%2C%20Melatonin%2C%20and%20More \"Share on Pinterest\")\n\n[Melatonin](https:\/\/www.healthline.com\/nutrition\/melatonin-and-sleep) is a hormone made in the pineal gland. It controls your circadian rhythms. Supplemental melatonin may help you to fall asleep faster and boost the quality of your sleep.\n\nResults of a [2016 study](https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/27612057) showed supplemental melatonin to be helpful as a sleep aid. Shift workers who took 3 milligrams of melatonin were able to fall asleep more quickly and spend more time sleeping each cycle.\n\nThe recommended dose is 1 to 5 milligrams before bedtime. You should discontinue use after two weeks. If your sleep troubles persist after two weeks of use, you should consult your doctor.\n\nMelatonin may also:\n\n- help relieve symptoms of jet lag\n- boost immunity\n- fight inflammation\n\nMelatonin may cause:\n\n- wakefulness in the night\n- depression\n- grogginess\n- irritability\n- stomach cramps\n\nYou should discontinue use if you begin experiencing any unusual symptoms. If these symptoms persist, consult your doctor.\n\n## [Sleep aid \\#5: Passionflower]()\n[Share on Pinterest](https:\/\/www.pinterest.com\/pin\/create\/button\/?url=https%3A%2F%2Fwww.healthline.com%2Fhealth%2Fhealthy-sleep%2Fnatural-sleep-aids&media=https%3A%2F%2Fimages-prod.healthline.com%2Fhlcmsresource%2Fimages%2Ftopic_centers%2FHealthySleep%2F1284x400_BANNER_8_Natural_Sleep_Aids_What_Works-PassionFlower.jpg&description=Natural%20Sleep%20Aids%3A%20Valerian%2C%20Melatonin%2C%20and%20More \"Share on Pinterest\")\n\n[Passionflower](https:\/\/www.healthline.com\/health\/anxiety\/calming-effects-of-passionflower) is a plant containing chemicals that produce a calming effect. It brings about feelings of relaxation and sleepiness, and is sometimes combined with other plants in an herbal blend.\n\nA [2016 study](https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/26828002) showed that passionflower alleviated sleep disorders when taken for four weeks. Participants in the study also experienced reduced anxiety levels.\n\nYou can use the herb to make a tea to drink before bedtime, or take it in capsule form. The recommended liquid dose is 10 to 30 drops of passionflower extract before bedtime.\n\nIf you prefer to take a capsule, the dose is 90 milligrams. You shouldn’t take passionflower for longer than two months at a time.\n\nPassionflower may also help to relieve:\n\n- pain\n- anxiety\n- muscle spasms\n- inflammation\n- symptoms of menopause\n\nPassionflower may cause:\n\n- dizziness\n- confusion\n- irregular muscle action\n- loss of coordination\n- altered consciousness\n- inflamed blood vessels\n\nDo not take passionflower if you are breastfeeding or pregnant. This herb is also known to interact with many medications and can make sedatives and blood thinners too strong. People on some types of antidepressants cannot take passionflower.\n\nDiscontinue use if you begin experiencing any unusual symptoms. If your symptoms don’t fade, consult your doctor.\n\n## [Sleep aid \\#6: Lavender]()\n[Share on Pinterest](https:\/\/www.pinterest.com\/pin\/create\/button\/?url=https%3A%2F%2Fwww.healthline.com%2Fhealth%2Fhealthy-sleep%2Fnatural-sleep-aids&media=https%3A%2F%2Fimages-prod.healthline.com%2Fhlcmsresource%2Fimages%2Ftopic_centers%2FHealthySleep%2F1284x400_BANNER_8_Natural_Sleep_Aids_What_Works-Lavender.jpg&description=Natural%20Sleep%20Aids%3A%20Valerian%2C%20Melatonin%2C%20and%20More \"Share on Pinterest\")\n\n[Lavender](https:\/\/www.healthline.com\/health\/what-lavender-can-do-for-you) is a fragrant plant used to make medicine, perfume, and oil. It’s thought to boost health and well-being. Its calming effect can help induce sleep.\n\nA [2015 study](https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/26023343) found lavender to be effective in improving the quality of sleep in postpartum women. Participants inhaled lavender fragrance before sleeping for a period of eight weeks.\n\nYou may use lavender in the following ways:\n\n- add a few drops of essential oil to a diffuser near your bed\n- rub diluted essential oil onto your forehead and around your nose\n- put a few drops of essential oil on your pillow\n- use dried lavender to make tea or scented bags\n\nLavender may help to:\n\n- relieve pain\n- improve blood circulation\n- disinfect scalp and skin\n- ease abdominal discomfort\n- relieve headaches\n- alleviate respiratory problems\n\nAlways dilute lavender essential oil with water or a carrier oil, such as olive oil. You should also do a patch test before applying diluted essential oils to your skin.\n\nTo do a patch test, rub a dime-size amount of diluted essential oil into the inside of your forearm. If you don’t experience any irritation within 24 hours, it should be safe for you to use.\n\nIf you begin experiencing any unusual symptoms, discontinue use. Consult your doctor if your symptoms persist.\n\nEssential oils should never be taken internally.\n\n## [Sleep aid \\#7: Ginseng]()\n[Share on Pinterest](https:\/\/www.pinterest.com\/pin\/create\/button\/?url=https%3A%2F%2Fwww.healthline.com%2Fhealth%2Fhealthy-sleep%2Fnatural-sleep-aids&media=https%3A%2F%2Fimages-prod.healthline.com%2Fhlcmsresource%2Fimages%2Ftopic_centers%2FHealthySleep%2F1284x400_BANNER_8_Natural_Sleep_Aids_What_Works-Ginseng.jpg&description=Natural%20Sleep%20Aids%3A%20Valerian%2C%20Melatonin%2C%20and%20More \"Share on Pinterest\")\n\n[Ginseng](https:\/\/www.healthline.com\/nutrition\/ginseng-benefits) is an herb used in herbal medicine. It’s thought to promote sleep and improve immunity. The U.S. Food and Drug Administration (FDA) doesn’t monitor or regulate herbs, so you should use them with caution. Also consult your doctor before use so they can help you assess your risk of side effects or complications.\n\nAccording to a [2013 study](https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/23872254), red ginseng extract had positive effects on people with sleep problems. Participants experienced better sleep quality after taking the extract for a week.\n\nThe recommended dose is 800 milligrams to 2 grams of powdered ginseng per day. Or you can take 10 drops of a tincture three times a day.\n\nYou can take ginseng for up to three months at a time. Then you should wait at least one week before taking ginseng again.\n\nGinseng is also said to:\n\n- raise energy levels\n- fight stress\n- treat impotence\n\nGinseng may cause:\n\n- headache\n- agitation\n- upset stomach\n- dizziness\n- heart problems\n- menstrual problems\n\nYou should discontinue use if you begin experiencing any unusual symptoms. If you still experience symptoms after discontinuing use, consult your doctor.\n\n## [Sleep aid \\#8: 5-hydroxytryptophan (5-HTP)]()\n[Share on Pinterest](https:\/\/www.pinterest.com\/pin\/create\/button\/?url=https%3A%2F%2Fwww.healthline.com%2Fhealth%2Fhealthy-sleep%2Fnatural-sleep-aids&media=https%3A%2F%2Fimages-prod.healthline.com%2Fhlcmsresource%2Fimages%2Ftopic_centers%2FHealthySleep%2F1284x400_BANNER_8_Natural_Sleep_Aids_What_Works-5-HTP.jpg&description=Natural%20Sleep%20Aids%3A%20Valerian%2C%20Melatonin%2C%20and%20More \"Share on Pinterest\")\n\n[5-HTP](https:\/\/www.healthline.com\/nutrition\/5-htp-benefits) is a derivative of tryptophan, which is an amino acid. It’s used to increase [serotonin](https:\/\/www.healthline.com\/health\/mental-health\/serotonin) levels.\n\nA [2016 study](https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/26921634) showed that 5-HTP can promote sleep when taken with another supplement called gamma-aminobutyric acid. The combination is thought to increase the duration of sleep.\n\n5-HTP is available is capsule form. The recommended dose is 150 to 400 milligrams per day, though you should follow any directions on the product label. Don’t take 5-HTP for more than six weeks.\n\n5-HTP may also improve:\n\n- depression\n- anxiety\n- headaches\n\n5-HTP may cause:\n\n- abdominal discomfort\n- heartburn\n- loss of appetite\n- gas or bloating\n\nIf you begin experiencing any unusual symptoms, discontinue use. Consult your doctor if you still experience symptoms after stopping use.\n\n## [Risks and warnings]()\nYou shouldn’t use natural sleep aids if:\n\n- you’re pregnant or breast-feeding\n- you’re taking sedatives, antidepressants, or other prescription drugs\n- you have an upcoming surgery\n\nIf you have an existing health condition, consult your doctor before using a natural sleep aid. Natural sleep aids may be dangerous when used by children and older adults.\n\nYour doctor can also confirm the recommended dose for you and advise you on any potential risks.\n\n## [What can I do now?]()\nAs you begin to treat your sleep problems, try to find the underlying cause. Be aware of what’s triggering poor sleep, such as stress, noise, or discomfort. Keeping a sleep journal can help you assess your sleeping habits and look at areas for improvement.\n\nNatural sleep aids should only be used as a short-term solution. If your sleep problems continue, they may be a sign of an underlying medical concern.\n\nYou should consult your doctor if your sleep troubles persist or increase in severity. Be sure to bring your sleep journal. Your doctor can use your observations to help make a diagnosis.\n\nRemember that side effects and risks are possible, even with natural products. Always use a reputable brand. Also speak with your doctor if you have any concerns or questions.\n\nIf you aren’t already, allow yourself to get into a habit of winding down and relaxing each night. Taking your chosen sleep aid at a certain time can be a reminder to slow down the pace, unwind, and prepare for a full night’s rest.\n## [Food Fix: Foods for Better Sleep]()\n\n### How we reviewed this article:\nSources\n\nHistory\n\nHealthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical journals and associations. We only use quality, credible sources to ensure content accuracy and integrity. You can learn more about how we ensure our content is accurate and current by reading our [editorial policy](https:\/\/www.healthline.com\/about\/process).\n\n- Chang SM, et al. (2016). Effects of anintervention with drinking chamomile tea on sleep quality and depression insleep disturbed postnatal women: A randomized controlled trial \\[Abstract\\]. DOI:  \n  <https:\/\/www.doi.org\/10.1111\/jan.12836>\n- Franco L, et al. (2014). Effect of non-alcoholicbeer on subjective sleep quality in a university stressed population\\[Abstract\\]. DOI:  \n  <https:\/\/www.doi.org\/10.1556\/APhysiol.101.2014.3.10>\n- HanHJ, et al. (2013).Effects of red ginseng extract on sleeping behaviors in human volunteers\\[Abstract\\]. DOI:  \n  <https:\/\/www.doi.org\/10.1016\/j.jep.2013.07.005>\n- Hong KB, et al. (2016). Sleep-promoting effectsof a GABA\/5-HTP mixture: behavioral changes and neuromodulation in aninvertebrate model \\[Abstract\\]. DOI:  \n  <https:\/\/www.doi.org\/10.1016\/j.lfs.2016.02.086>\n- Keshavarz Afshar M, et al. (2015). Lavenderfragrance essential oil and the quality of sleep in postpartum women\\[Abstract\\]. DOI:  \n  <https:\/\/www.doi.org\/10.5812\/ircmj.17(4)2015.25880>\n- Sadeghniiat-HaghighiK, et al. (2016). Melatonin therapy in shift workers with difficulty fallingasleep: a randomized, double-blind, placebo-controlled crossover field study\\[Abstract\\]. DOI:  \n  <https:\/\/www.doi.org\/10.3233\/WOR-162376>\n- Taavoni, S., et al. (2011). Effect of valerianon sleep quality in postmenopausal women: A randomized placebo-controlledclinical trial \\[Abstract\\]. DOI:  \n  <https:\/\/www.doi.org\/10.1097\/gme.0b013e31820e9acf>\n- Villet,S., et al. (2016). Open-label observational study of the homeopathicmedicine *P**assiflora* compose for anxiety and sleepdisorders \\[Abstract\\]. DOI:  \n  <https:\/\/www.doi.org\/10.1016\/j.homp.2015.07.002>\n\nShare this article\n\n![](https:\/\/i0.wp.com\/post.healthline.com\/wp-content\/uploads\/2022\/01\/Debra-Rose-500x500-Bio.png?w=105&h=105)\n\n[Medically reviewed]() by [Debra Rose Wilson, Ph.D., MSN, R.N., IBCLC, AHN-BC, CHT]() — Written by [Emily Cronkleton]() —  [Updated on March 29, 2020]()\n\n## related stories\n- [Can You Train Your Body to Sleep Less? Plus 18 Tips for Better Sleep](https:\/\/www.healthline.com\/health\/healthy-sleep\/how-to-sleep-less?utm_source=ReadNext)\n- [10 Natural Ways to Sleep Better](https:\/\/www.healthline.com\/health\/natural-sleeping-remedies?utm_source=ReadNext)\n- [We Tried Sleep Mocktails and Have Mixed Feelings](https:\/\/www.healthline.com\/health\/we-tried-sleep-mocktail?utm_source=ReadNext)\n- [Ritual's New Magnesium Grew On Me — Here's Why](https:\/\/www.healthline.com\/health\/ritual-magnesium-i-tried-it?utm_source=ReadNext)\n- [While You’re Asleep, Your Immune System Is Hard at Work](https:\/\/www.healthline.com\/health\/while-youre-asleep-your-immune-system-is-hard-at-work?utm_source=ReadNext)\n\n### Read this next\n- [Can You Train Your Body to Sleep Less? Plus 18 Tips for Better Sleep](https:\/\/www.healthline.com\/health\/healthy-sleep\/how-to-sleep-less?utm_source=ReadNext)\n  \n  Medically reviewed by [Nancy Hammond, M.D.](https:\/\/www.healthline.com\/medical-team)\n  \n  [While you may not be able to train your body to sleep less, there are some things you can try to get to sleep faster and have more quality sleep.](https:\/\/www.healthline.com\/health\/healthy-sleep\/how-to-sleep-less?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.healthline.com\/health\/healthy-sleep\/how-to-sleep-less?utm_source=ReadNext)\n- [10 Natural Ways to Sleep Better](https:\/\/www.healthline.com\/health\/natural-sleeping-remedies?utm_source=ReadNext)\n  \n  Medically reviewed by [Debra Sullivan, Ph.D., MSN, R.N., CNE, COI](https:\/\/www.healthline.com\/medical-team)\n  \n  [Getting adequate sleep can help a number of health conditions, including bipolar disorder. Here are tips to get the shut-eye you need to manage your…](https:\/\/www.healthline.com\/health\/natural-sleeping-remedies?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.healthline.com\/health\/natural-sleeping-remedies?utm_source=ReadNext)\n- [We Tried Sleep Mocktails and Have Mixed Feelings](https:\/\/www.healthline.com\/health\/we-tried-sleep-mocktail?utm_source=ReadNext)\n  \n  [The claim? Magnesium sleep mocktails drank 30 minutes to an hour before bedtime may help you fall asleep faster and get better-quality sleep. We set…](https:\/\/www.healthline.com\/health\/we-tried-sleep-mocktail?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.healthline.com\/health\/we-tried-sleep-mocktail?utm_source=ReadNext)\n- [Ritual's New Magnesium Grew On Me — Here's Why](https:\/\/www.healthline.com\/health\/ritual-magnesium-i-tried-it?utm_source=ReadNext)\n  \n  [We've medically vetted Ritual Magnesium+ and tried it ourselves. Read our review.](https:\/\/www.healthline.com\/health\/ritual-magnesium-i-tried-it?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.healthline.com\/health\/ritual-magnesium-i-tried-it?utm_source=ReadNext)\n- [While You’re Asleep, Your Immune System Is Hard at Work](https:\/\/www.healthline.com\/health\/while-youre-asleep-your-immune-system-is-hard-at-work?utm_source=ReadNext)\n  \n  Medically reviewed by [Meredith Goodwin, MD, FAAFP](https:\/\/www.healthline.com\/medical-team)\n  \n  [An interactive experience showing how your immune system works while you’re sleeping at night to help repair and maintain your body.](https:\/\/www.healthline.com\/health\/while-youre-asleep-your-immune-system-is-hard-at-work?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.healthline.com\/health\/while-youre-asleep-your-immune-system-is-hard-at-work?utm_source=ReadNext)\n- [Can Nyquil Make You Sleepy?](https:\/\/www.healthline.com\/health\/does-nyquil-make-you-sleepy?utm_source=ReadNext)\n  \n  Medically reviewed by [Alexandra Perez, PharmD, MBA, BCGP](https:\/\/www.healthline.com\/medical-team)\n  \n  [Nyquil contains several active ingredients. Doxylamine is the main ingredient that causes sleepiness. But Nyquil has other ingredients like…](https:\/\/www.healthline.com\/health\/does-nyquil-make-you-sleepy?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.healthline.com\/health\/does-nyquil-make-you-sleepy?utm_source=ReadNext)\n- [Melatonin: How it Helps You Sleep](https:\/\/www.healthline.com\/health\/video\/melatonin-and-sleep?utm_source=ReadNext)\n  \n  Medically reviewed by [the Healthline Medical Network](https:\/\/www.healthline.com\/medical-team)\n  \n  [Melatonin is a natural hormone that helps you fall asleep by regulating your body's sleep cycle. It's generally safe and doesn't cause dependence, but…](https:\/\/www.healthline.com\/health\/video\/melatonin-and-sleep?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.healthline.com\/health\/video\/melatonin-and-sleep?utm_source=ReadNext)\n- [These Types of Light Could Help You Sleep Better](https:\/\/www.healthline.com\/health\/best-color-light-for-sleep?utm_source=ReadNext)\n  \n  [It’s well-documented that blue light can have a negative effect on your melatonin levels. But does any light help you get to sleep faster?](https:\/\/www.healthline.com\/health\/best-color-light-for-sleep?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.healthline.com\/health\/best-color-light-for-sleep?utm_source=ReadNext)\n- [Is It Safe to Take Melatonin While Breastfeeding?](https:\/\/www.healthline.com\/health\/breastfeeding\/melatonin-breastfeeding?utm_source=ReadNext)\n  \n  Medically reviewed by [Karen Gill, M.D.](https:\/\/www.healthline.com\/medical-team)\n  \n  [We just don’t know for sure how safe supplementing with melatonin is if you're breastfeeding. Here's why.](https:\/\/www.healthline.com\/health\/breastfeeding\/melatonin-breastfeeding?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.healthline.com\/health\/breastfeeding\/melatonin-breastfeeding?utm_source=ReadNext)\n- [Is It Safe to Take Melatonin Every Night?](https:\/\/www.healthline.com\/health\/is-it-bad-to-take-melatonin-every-night?utm_source=ReadNext)\n  \n  Medically reviewed by [Avi Varma, MD, MPH, AAHIVS, FAAFP](https:\/\/www.healthline.com\/medical-team)\n  \n  [The short-term use of melatonin supplements appears to be safe for most adults and children. Learn more about what’s known regarding taking melatonin…](https:\/\/www.healthline.com\/health\/is-it-bad-to-take-melatonin-every-night?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.healthline.com\/health\/is-it-bad-to-take-melatonin-every-night?utm_source=ReadNext)\n\n© 2026 Healthline Media LLC. All rights reserved. Healthline Media is an RVO Health Company. Our website services, content, and products are for informational purposes only. Healthline Media does not provide medical advice, diagnosis, or treatment. [See additional information](https:\/\/www.healthline.com\/additional-information).\n\n- [About Us](https:\/\/www.healthline.com\/about)\n- [Contact Us](https:\/\/www.healthline.com\/about\/contact-us)\n- [Privacy Policy](https:\/\/www.healthline.com\/privacy-policy)\n- Privacy Settings\n- [Advertising Policy](https:\/\/www.healthline.com\/advertising-policy)\n- [Health Topics](https:\/\/www.healthline.com\/directory\/topics)\n\n- [Sitemap](https:\/\/www.healthline.com\/sitemap)\n- [Medical Affairs](https:\/\/www.healthline.com\/medical-team)\n- [Content Integrity](https:\/\/www.healthline.com\/about\/content-integrity)\n- [Newsletters](https:\/\/www.healthline.com\/newsletter-signup)\n- © 2026 Healthline Media LLC. All rights reserved. Healthline Media is an RVO Health Company. Our website services, content, and products are for informational purposes only. Healthline Media does not provide medical advice, diagnosis, or treatment. [See additional information](https:\/\/www.healthline.com\/additional-information).\n\n© 2026 Healthline Media LLC. All rights reserved. Healthline Media is an RVO Health Company. Our website services, content, and products are for informational purposes only. Healthline Media does not provide medical advice, diagnosis, or treatment. [See additional information](https:\/\/www.healthline.com\/additional-information).\n\n[About](https:\/\/www.healthlinemedia.com\/?utm_source=healthline.com&utm_medium=site&utm_campaign=footer&utm_content=about)[Careers](https:\/\/rvohealth.com\/careers)[Advertise with us](https:\/\/www.healthlinemedia.com\/advertise?utm_source=healthline.com&utm_medium=site&utm_campaign=footer&utm_content=advertise)\n\nOUR BRANDS\n\n[Healthline](https:\/\/www.healthline.com\/)[Medical News Today](https:\/\/www.medicalnewstoday.com\/)[Greatist](https:\/\/greatist.com\/)[Psych Central](https:\/\/psychcentral.com\/)[Bezzy](https:\/\/bezzy.com\/)\n\n![](http:\/\/b.scorecardresearch.com\/p?c1=2&c2=38584006&cv=3.9&cj=1&comscorekw=nutrition)","attrs_readable_markdown":"## Why should I use a natural sleep aid?\nDifficulty falling asleep is a common occurrence. For many people, this means trouble sleeping every now and again or for a short duration of time.\n\nIn many cases, this can be corrected by improving your [sleep hygiene](https:\/\/www.healthline.com\/health\/sleep-disorders-prevention). This includes:\n\n- limiting daytime napping to 30 minutes or less\n- exercising for at least 10 minutes per day\n- avoiding caffeine and other stimulants before bedtime\n- passing on heavy foods, like fatty or fried meals, before bedtime\n\nIf your sleep troubles are infrequent, you may wish to use an over-the-counter (OTC) or [home remedy](https:\/\/www.healthline.com\/health\/womens-health\/yeast-infection-home-remedy) to help you fall asleep. Some people wish to avoid using medication in favor of a more natural alternative.\n\nNonprescription sleep aids are typically considered natural. They encourage relaxation, ease anxiety, and promote sleep. Many [natural sleep aids](https:\/\/www.healthline.com\/health\/healthy-sleep\/essential-oils-for-sleep) are also linked to other health-promoting behaviors like improved digestion and pain relief.\n\nGetting enough sleep may be as simple as changing routines, diet, or habits. Always try nonmedicinal, nonherbal approaches first.\n\nNatural sleep aids are generally considered safer than OTC and prescription medications. This is because they tend to have fewer side effects than their prescription counterparts.\n\nSome people worry that using prescription medication can cause them to become dependent on the medication. If this happens, they may experience withdrawal symptoms if they decide to stop using it. They may also have even more difficulty falling asleep after stopping use.\n\nUsing natural sleep aids for a short time typically doesn’t lead to dependence. Natural sleep aids have a low risk of side effects or complications when used for a short time.\n\nHerbs, which are often used as natural sleep aids, aren’t regulated by the U.S. Food and Drug Administration (FDA), so you should use them with caution.\n\nConsult your doctor about any potential interactions between an herb you’d like to use and any medical conditions you have or medications you’re taking.\n\n[Chamomile](https:\/\/www.healthline.com\/nutrition\/5-benefits-of-chamomile-tea) is a gentle herb that has a calming effect. It promotes relaxation and sleep. A [2016 study](https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/26483209) found chamomile tea to be useful in improving the quality of sleep in postnatal women. It also lessened symptoms of depression.\n\nAlthough there isn’t a typical dose for chamomile, you can use it a few ways:\n\n- use dried chamomile flowers to make tea\n- steep prepared tea bags sold at your local grocery store\n- inhale or apply diluted chamomile essential oil to your skin\n- apply as a topical plant tincture\n- take in tablet or capsule form\n\nYou may also find that chamomile:\n\n- aids in digestion\n- soothes and heals skin\n- relaxes muscles\n- relieves headaches\n\nYou shouldn’t use chamomile if you’re allergic to rag or anything else in the daisy family, as you might also be allergic to chamomile. So consult your doctor or an allergist before use.\n\nIf taking capsules or tablets of chamomile, don’t take more than the recommended dose. Doing so may cause nausea and vomiting. You also shouldn’t use chamomile if you have a hormone-sensitive condition.\n\nYou should always dilute chamomile essential oil with a carrier oil, such as olive oil. Make sure you do a patch test before applying diluted essential oils to your skin.\n\nTo do this, rub a dime-size amount of diluted essential oil into the inside of your forearm. If you don’t experience any irritation within 24 hours, it should be safe to apply elsewhere.\n\nDiscontinue use if you begin experiencing any unusual symptoms. If your symptoms continue, consult your doctor.\n\nEssential oils should never be taken internally.\n\n[Valerian](https:\/\/www.healthline.com\/nutrition\/valerian-root) is an herbal medicine made from the root of the plant. It’s been noted to act as a sedative, but more research on this herb is still needed. Valerian can interact with some medications, so you should consult your doctor before use.\n\nAccording to a [2011 study](https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/21775910), valerian can be helpful in treating insomnia and improving the quality of sleep in postmenopausal women. Participants in the study took 530 milligrams of valerian extract twice daily for four weeks.\n\nValerian may be combined with hops, lemon balm, and other herbs. It’s best to gradually increase your dose over a period of time. Once your sleep improves, you should continue using valerian for two to six weeks.\n\nIf you drink it as a tea, you may take 1\/4 to 1 teaspoon up to three times per day. If you prefer to take it in capsule form, you should follow the dosage recommended on the label.\n\nWhen you wish to discontinue use, you should slowly reduce your dose. Abruptly ending use may cause symptoms of withdrawal or anxiety.\n\nValerian may also help to ease:\n\n- menstrual and stomach cramps\n- muscle and joint pain\n- depression\n- headaches\n\nValerian may cause:\n\n- headaches\n- impaired thinking\n- upset stomach\n- dizziness\n- irritability\n\nYou shouldn’t use valerian if you experience any unusual symptoms. Consult your doctor if your symptoms persist.\n\n[Hops](https:\/\/www.healthline.com\/health\/can-hops-get-me-to-sleep) are the female flowers of the hop plant. They are used to flavor beverages, like beer, and as an herbal medicine.\n\nHops have been shown to improve sleep. A [2014 study](https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/25183509) found that university students who drank nonalcoholic beer that contained hops enhanced their quality of sleep.\n\nHops are sometimes combined with other herbs like valerian. You can take a liquid extract of 0.5 to 2 milliliters daily. You can take up to 1 gram of powdered extract three times daily. You can also drink nonalcoholic beer that contains hops.\n\nHops may also:\n\n- lower cholesterol\n- relieve irritability\n- aid in digestive issues\n- have antibacterial properties\n\nHops may worsen certain types of depression. You shouldn’t take hops if you have a hormone-sensitive condition. You should stop using this remedy if you begin experiencing any unusual symptoms. If these symptoms continue, consult your doctor.\n\n[Melatonin](https:\/\/www.healthline.com\/nutrition\/melatonin-and-sleep) is a hormone made in the pineal gland. It controls your circadian rhythms. Supplemental melatonin may help you to fall asleep faster and boost the quality of your sleep.\n\nResults of a [2016 study](https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/27612057) showed supplemental melatonin to be helpful as a sleep aid. Shift workers who took 3 milligrams of melatonin were able to fall asleep more quickly and spend more time sleeping each cycle.\n\nThe recommended dose is 1 to 5 milligrams before bedtime. You should discontinue use after two weeks. If your sleep troubles persist after two weeks of use, you should consult your doctor.\n\nMelatonin may also:\n\n- help relieve symptoms of jet lag\n- boost immunity\n- fight inflammation\n\nMelatonin may cause:\n\n- wakefulness in the night\n- depression\n- grogginess\n- irritability\n- stomach cramps\n\nYou should discontinue use if you begin experiencing any unusual symptoms. If these symptoms persist, consult your doctor.\n\n[Passionflower](https:\/\/www.healthline.com\/health\/anxiety\/calming-effects-of-passionflower) is a plant containing chemicals that produce a calming effect. It brings about feelings of relaxation and sleepiness, and is sometimes combined with other plants in an herbal blend.\n\nA [2016 study](https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/26828002) showed that passionflower alleviated sleep disorders when taken for four weeks. Participants in the study also experienced reduced anxiety levels.\n\nYou can use the herb to make a tea to drink before bedtime, or take it in capsule form. The recommended liquid dose is 10 to 30 drops of passionflower extract before bedtime.\n\nIf you prefer to take a capsule, the dose is 90 milligrams. You shouldn’t take passionflower for longer than two months at a time.\n\nPassionflower may also help to relieve:\n\n- pain\n- anxiety\n- muscle spasms\n- inflammation\n- symptoms of menopause\n\nPassionflower may cause:\n\n- dizziness\n- confusion\n- irregular muscle action\n- loss of coordination\n- altered consciousness\n- inflamed blood vessels\n\nDo not take passionflower if you are breastfeeding or pregnant. This herb is also known to interact with many medications and can make sedatives and blood thinners too strong. People on some types of antidepressants cannot take passionflower.\n\nDiscontinue use if you begin experiencing any unusual symptoms. If your symptoms don’t fade, consult your doctor.\n\n[Lavender](https:\/\/www.healthline.com\/health\/what-lavender-can-do-for-you) is a fragrant plant used to make medicine, perfume, and oil. It’s thought to boost health and well-being. Its calming effect can help induce sleep.\n\nA [2015 study](https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/26023343) found lavender to be effective in improving the quality of sleep in postpartum women. Participants inhaled lavender fragrance before sleeping for a period of eight weeks.\n\nYou may use lavender in the following ways:\n\n- add a few drops of essential oil to a diffuser near your bed\n- rub diluted essential oil onto your forehead and around your nose\n- put a few drops of essential oil on your pillow\n- use dried lavender to make tea or scented bags\n\nLavender may help to:\n\n- relieve pain\n- improve blood circulation\n- disinfect scalp and skin\n- ease abdominal discomfort\n- relieve headaches\n- alleviate respiratory problems\n\nAlways dilute lavender essential oil with water or a carrier oil, such as olive oil. You should also do a patch test before applying diluted essential oils to your skin.\n\nTo do a patch test, rub a dime-size amount of diluted essential oil into the inside of your forearm. If you don’t experience any irritation within 24 hours, it should be safe for you to use.\n\nIf you begin experiencing any unusual symptoms, discontinue use. Consult your doctor if your symptoms persist.\n\nEssential oils should never be taken internally.\n\n[Ginseng](https:\/\/www.healthline.com\/nutrition\/ginseng-benefits) is an herb used in herbal medicine. It’s thought to promote sleep and improve immunity. The U.S. Food and Drug Administration (FDA) doesn’t monitor or regulate herbs, so you should use them with caution. Also consult your doctor before use so they can help you assess your risk of side effects or complications.\n\nAccording to a [2013 study](https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/23872254), red ginseng extract had positive effects on people with sleep problems. Participants experienced better sleep quality after taking the extract for a week.\n\nThe recommended dose is 800 milligrams to 2 grams of powdered ginseng per day. Or you can take 10 drops of a tincture three times a day.\n\nYou can take ginseng for up to three months at a time. Then you should wait at least one week before taking ginseng again.\n\nGinseng is also said to:\n\n- raise energy levels\n- fight stress\n- treat impotence\n\nGinseng may cause:\n\n- headache\n- agitation\n- upset stomach\n- dizziness\n- heart problems\n- menstrual problems\n\nYou should discontinue use if you begin experiencing any unusual symptoms. If you still experience symptoms after discontinuing use, consult your doctor.\n\n[5-HTP](https:\/\/www.healthline.com\/nutrition\/5-htp-benefits) is a derivative of tryptophan, which is an amino acid. It’s used to increase [serotonin](https:\/\/www.healthline.com\/health\/mental-health\/serotonin) levels.\n\nA [2016 study](https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/26921634) showed that 5-HTP can promote sleep when taken with another supplement called gamma-aminobutyric acid. The combination is thought to increase the duration of sleep.\n\n5-HTP is available is capsule form. The recommended dose is 150 to 400 milligrams per day, though you should follow any directions on the product label. Don’t take 5-HTP for more than six weeks.\n\n5-HTP may also improve:\n\n- depression\n- anxiety\n- headaches\n\n5-HTP may cause:\n\n- abdominal discomfort\n- heartburn\n- loss of appetite\n- gas or bloating\n\nIf you begin experiencing any unusual symptoms, discontinue use. Consult your doctor if you still experience symptoms after stopping use.\n\nYou shouldn’t use natural sleep aids if:\n\n- you’re pregnant or breast-feeding\n- you’re taking sedatives, antidepressants, or other prescription drugs\n- you have an upcoming surgery\n\nIf you have an existing health condition, consult your doctor before using a natural sleep aid. Natural sleep aids may be dangerous when used by children and older adults.\n\nYour doctor can also confirm the recommended dose for you and advise you on any potential risks.\n\nAs you begin to treat your sleep problems, try to find the underlying cause. Be aware of what’s triggering poor sleep, such as stress, noise, or discomfort. Keeping a sleep journal can help you assess your sleeping habits and look at areas for improvement.\n\nNatural sleep aids should only be used as a short-term solution. If your sleep problems continue, they may be a sign of an underlying medical concern.\n\nYou should consult your doctor if your sleep troubles persist or increase in severity. Be sure to bring your sleep journal. Your doctor can use your observations to help make a diagnosis.\n\nRemember that side effects and risks are possible, even with natural products. Always use a reputable brand. Also speak with your doctor if you have any concerns or questions.\n\nIf you aren’t already, allow yourself to get into a habit of winding down and relaxing each night. Taking your chosen sleep aid at a certain time can be a reminder to slow down the pace, unwind, and prepare for a full night’s rest.","meta_canonical":null}

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Meta Title	Natural Sleep Aids: Valerian, Melatonin, and More
Meta Description	Nonprescription sleep aids are usually considered natural. They can encourage relaxation, ease anxiety, and promote sleep, but they aren't habit-forming. Learn more about these alternative methods for getting a good night’s sleep and find out what might work for you.
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Boilerpipe Text	Why should I use a natural sleep aid? Difficulty falling asleep is a common occurrence. For many people, this means trouble sleeping every now and again or for a short duration of time. In many cases, this can be corrected by improving your sleep hygiene . This includes: limiting daytime napping to 30 minutes or less exercising for at least 10 minutes per day avoiding caffeine and other stimulants before bedtime passing on heavy foods, like fatty or fried meals, before bedtime If your sleep troubles are infrequent, you may wish to use an over-the-counter (OTC) or home remedy to help you fall asleep. Some people wish to avoid using medication in favor of a more natural alternative. Nonprescription sleep aids are typically considered natural. They encourage relaxation, ease anxiety, and promote sleep. Many natural sleep aids are also linked to other health-promoting behaviors like improved digestion and pain relief. Getting enough sleep may be as simple as changing routines, diet, or habits. Always try nonmedicinal, nonherbal approaches first. Natural sleep aids are generally considered safer than OTC and prescription medications. This is because they tend to have fewer side effects than their prescription counterparts. Some people worry that using prescription medication can cause them to become dependent on the medication. If this happens, they may experience withdrawal symptoms if they decide to stop using it. They may also have even more difficulty falling asleep after stopping use. Using natural sleep aids for a short time typically doesn’t lead to dependence. Natural sleep aids have a low risk of side effects or complications when used for a short time. Herbs, which are often used as natural sleep aids, aren’t regulated by the U.S. Food and Drug Administration (FDA), so you should use them with caution. Consult your doctor about any potential interactions between an herb you’d like to use and any medical conditions you have or medications you’re taking. Chamomile is a gentle herb that has a calming effect. It promotes relaxation and sleep. A 2016 study found chamomile tea to be useful in improving the quality of sleep in postnatal women. It also lessened symptoms of depression. Although there isn’t a typical dose for chamomile, you can use it a few ways: use dried chamomile flowers to make tea steep prepared tea bags sold at your local grocery store inhale or apply diluted chamomile essential oil to your skin apply as a topical plant tincture take in tablet or capsule form You may also find that chamomile: aids in digestion soothes and heals skin relaxes muscles relieves headaches You shouldn’t use chamomile if you’re allergic to rag or anything else in the daisy family, as you might also be allergic to chamomile. So consult your doctor or an allergist before use. If taking capsules or tablets of chamomile, don’t take more than the recommended dose. Doing so may cause nausea and vomiting. You also shouldn’t use chamomile if you have a hormone-sensitive condition. You should always dilute chamomile essential oil with a carrier oil, such as olive oil. Make sure you do a patch test before applying diluted essential oils to your skin. To do this, rub a dime-size amount of diluted essential oil into the inside of your forearm. If you don’t experience any irritation within 24 hours, it should be safe to apply elsewhere. Discontinue use if you begin experiencing any unusual symptoms. If your symptoms continue, consult your doctor. Essential oils should never be taken internally. Valerian is an herbal medicine made from the root of the plant. It’s been noted to act as a sedative, but more research on this herb is still needed. Valerian can interact with some medications, so you should consult your doctor before use. According to a 2011 study , valerian can be helpful in treating insomnia and improving the quality of sleep in postmenopausal women. Participants in the study took 530 milligrams of valerian extract twice daily for four weeks. Valerian may be combined with hops, lemon balm, and other herbs. It’s best to gradually increase your dose over a period of time. Once your sleep improves, you should continue using valerian for two to six weeks. If you drink it as a tea, you may take 1/4 to 1 teaspoon up to three times per day. If you prefer to take it in capsule form, you should follow the dosage recommended on the label. When you wish to discontinue use, you should slowly reduce your dose. Abruptly ending use may cause symptoms of withdrawal or anxiety. Valerian may also help to ease: menstrual and stomach cramps muscle and joint pain depression headaches Valerian may cause: headaches impaired thinking upset stomach dizziness irritability You shouldn’t use valerian if you experience any unusual symptoms. Consult your doctor if your symptoms persist. Hops are the female flowers of the hop plant. They are used to flavor beverages, like beer, and as an herbal medicine. Hops have been shown to improve sleep. A 2014 study found that university students who drank nonalcoholic beer that contained hops enhanced their quality of sleep. Hops are sometimes combined with other herbs like valerian. You can take a liquid extract of 0.5 to 2 milliliters daily. You can take up to 1 gram of powdered extract three times daily. You can also drink nonalcoholic beer that contains hops. Hops may also: lower cholesterol relieve irritability aid in digestive issues have antibacterial properties Hops may worsen certain types of depression. You shouldn’t take hops if you have a hormone-sensitive condition. You should stop using this remedy if you begin experiencing any unusual symptoms. If these symptoms continue, consult your doctor. Melatonin is a hormone made in the pineal gland. It controls your circadian rhythms. Supplemental melatonin may help you to fall asleep faster and boost the quality of your sleep. Results of a 2016 study showed supplemental melatonin to be helpful as a sleep aid. Shift workers who took 3 milligrams of melatonin were able to fall asleep more quickly and spend more time sleeping each cycle. The recommended dose is 1 to 5 milligrams before bedtime. You should discontinue use after two weeks. If your sleep troubles persist after two weeks of use, you should consult your doctor. Melatonin may also: help relieve symptoms of jet lag boost immunity fight inflammation Melatonin may cause: wakefulness in the night depression grogginess irritability stomach cramps You should discontinue use if you begin experiencing any unusual symptoms. If these symptoms persist, consult your doctor. Passionflower is a plant containing chemicals that produce a calming effect. It brings about feelings of relaxation and sleepiness, and is sometimes combined with other plants in an herbal blend. A 2016 study showed that passionflower alleviated sleep disorders when taken for four weeks. Participants in the study also experienced reduced anxiety levels. You can use the herb to make a tea to drink before bedtime, or take it in capsule form. The recommended liquid dose is 10 to 30 drops of passionflower extract before bedtime. If you prefer to take a capsule, the dose is 90 milligrams. You shouldn’t take passionflower for longer than two months at a time. Passionflower may also help to relieve: pain anxiety muscle spasms inflammation symptoms of menopause Passionflower may cause: dizziness confusion irregular muscle action loss of coordination altered consciousness inflamed blood vessels Do not take passionflower if you are breastfeeding or pregnant. This herb is also known to interact with many medications and can make sedatives and blood thinners too strong. People on some types of antidepressants cannot take passionflower. Discontinue use if you begin experiencing any unusual symptoms. If your symptoms don’t fade, consult your doctor. Lavender is a fragrant plant used to make medicine, perfume, and oil. It’s thought to boost health and well-being. Its calming effect can help induce sleep. A 2015 study found lavender to be effective in improving the quality of sleep in postpartum women. Participants inhaled lavender fragrance before sleeping for a period of eight weeks. You may use lavender in the following ways: add a few drops of essential oil to a diffuser near your bed rub diluted essential oil onto your forehead and around your nose put a few drops of essential oil on your pillow use dried lavender to make tea or scented bags Lavender may help to: relieve pain improve blood circulation disinfect scalp and skin ease abdominal discomfort relieve headaches alleviate respiratory problems Always dilute lavender essential oil with water or a carrier oil, such as olive oil. You should also do a patch test before applying diluted essential oils to your skin. To do a patch test, rub a dime-size amount of diluted essential oil into the inside of your forearm. If you don’t experience any irritation within 24 hours, it should be safe for you to use. If you begin experiencing any unusual symptoms, discontinue use. Consult your doctor if your symptoms persist. Essential oils should never be taken internally. Ginseng is an herb used in herbal medicine. It’s thought to promote sleep and improve immunity. The U.S. Food and Drug Administration (FDA) doesn’t monitor or regulate herbs, so you should use them with caution. Also consult your doctor before use so they can help you assess your risk of side effects or complications. According to a 2013 study , red ginseng extract had positive effects on people with sleep problems. Participants experienced better sleep quality after taking the extract for a week. The recommended dose is 800 milligrams to 2 grams of powdered ginseng per day. Or you can take 10 drops of a tincture three times a day. You can take ginseng for up to three months at a time. Then you should wait at least one week before taking ginseng again. Ginseng is also said to: raise energy levels fight stress treat impotence Ginseng may cause: headache agitation upset stomach dizziness heart problems menstrual problems You should discontinue use if you begin experiencing any unusual symptoms. If you still experience symptoms after discontinuing use, consult your doctor. 5-HTP is a derivative of tryptophan, which is an amino acid. It’s used to increase serotonin levels. A 2016 study showed that 5-HTP can promote sleep when taken with another supplement called gamma-aminobutyric acid. The combination is thought to increase the duration of sleep. 5-HTP is available is capsule form. The recommended dose is 150 to 400 milligrams per day, though you should follow any directions on the product label. Don’t take 5-HTP for more than six weeks. 5-HTP may also improve: depression anxiety headaches 5-HTP may cause: abdominal discomfort heartburn loss of appetite gas or bloating If you begin experiencing any unusual symptoms, discontinue use. Consult your doctor if you still experience symptoms after stopping use. You shouldn’t use natural sleep aids if: you’re pregnant or breast-feeding you’re taking sedatives, antidepressants, or other prescription drugs you have an upcoming surgery If you have an existing health condition, consult your doctor before using a natural sleep aid. Natural sleep aids may be dangerous when used by children and older adults. Your doctor can also confirm the recommended dose for you and advise you on any potential risks. As you begin to treat your sleep problems, try to find the underlying cause. Be aware of what’s triggering poor sleep, such as stress, noise, or discomfort. Keeping a sleep journal can help you assess your sleeping habits and look at areas for improvement. Natural sleep aids should only be used as a short-term solution. If your sleep problems continue, they may be a sign of an underlying medical concern. You should consult your doctor if your sleep troubles persist or increase in severity. Be sure to bring your sleep journal. Your doctor can use your observations to help make a diagnosis. Remember that side effects and risks are possible, even with natural products. Always use a reputable brand. Also speak with your doctor if you have any concerns or questions. If you aren’t already, allow yourself to get into a habit of winding down and relaxing each night. Taking your chosen sleep aid at a certain time can be a reminder to slow down the pace, unwind, and prepare for a full night’s rest.
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Subscribe [Nutrition](https://www.healthline.com/nutrition) - Meal Kits - [Overview](https://www.healthline.com/nutrition/meal-kits) - [Diets](https://www.healthline.com/nutrition/meal-kits/diets) - [Meal Kits](https://www.healthline.com/nutrition/meal-kits/meal-kit-reviews) - [Prepared Meals](https://www.healthline.com/nutrition/meal-kits/prepared-meal-reviews) - [Comparisons](https://www.healthline.com/nutrition/meal-kits/comparisons) - [Grocery Delivery](https://www.healthline.com/nutrition/meal-kits/grocery-delivery) - [Special Diets](https://www.healthline.com/nutrition/diets) - [Healthy Eating](https://www.healthline.com/nutrition/food-and-nutrients) - [Food Freedom](https://www.healthline.com/nutrition/food-freedom) - [Conditions](https://www.healthline.com/nutrition/nutrition-for-conditions) - [Feel Good Food](https://www.healthline.com/nutrition/feel-good-food) - [Products](https://www.healthline.com/reviews/nutrition-products) - [Vitamins & Supplements](https://www.healthline.com/nutrition/vitamins-and-supplements) - [Sustainability](https://www.healthline.com/program/the-sustainable-table) - [Weight Management](https://www.healthline.com/nutrition/weight-management) # 8 Natural Sleep Aids: What Works? ![](https://i0.wp.com/post.healthline.com/wp-content/uploads/2022/01/Debra-Rose-500x500-Bio.png?w=105&h=105) [Medically reviewed]() by [Debra Rose Wilson, Ph.D., MSN, R.N., IBCLC, AHN-BC, CHT]() — Written by [Emily Cronkleton]() — [Updated on March 29, 2020]() - [Benefits](https://www.healthline.com/health/healthy-sleep/natural-sleep-aids#benefits) - [Chamomile](https://www.healthline.com/health/healthy-sleep/natural-sleep-aids#chamomile) - [Valerian](https://www.healthline.com/health/healthy-sleep/natural-sleep-aids#valerian) - [Hops](https://www.healthline.com/health/healthy-sleep/natural-sleep-aids#hops) - [Melatonin](https://www.healthline.com/health/healthy-sleep/natural-sleep-aids#melatonin) - [Passionflower](https://www.healthline.com/health/healthy-sleep/natural-sleep-aids#passionflower) - [Lavender](https://www.healthline.com/health/healthy-sleep/natural-sleep-aids#lavender) - [Ginseng](https://www.healthline.com/health/healthy-sleep/natural-sleep-aids#ginseng) - [5-hydroxytryptophan (5-HTP)](https://www.healthline.com/health/healthy-sleep/natural-sleep-aids#5--hydroxytryptophan-\(5--htp\)) - [Risks and warnings](https://www.healthline.com/health/healthy-sleep/natural-sleep-aids#risks-and-warnings) - [Next steps](https://www.healthline.com/health/healthy-sleep/natural-sleep-aids#next-steps) ## Why should I use a natural sleep aid? Difficulty falling asleep is a common occurrence. For many people, this means trouble sleeping every now and again or for a short duration of time. In many cases, this can be corrected by improving your [sleep hygiene](https://www.healthline.com/health/sleep-disorders-prevention). This includes: - limiting daytime napping to 30 minutes or less - exercising for at least 10 minutes per day - avoiding caffeine and other stimulants before bedtime - passing on heavy foods, like fatty or fried meals, before bedtime If your sleep troubles are infrequent, you may wish to use an over-the-counter (OTC) or [home remedy](https://www.healthline.com/health/womens-health/yeast-infection-home-remedy) to help you fall asleep. Some people wish to avoid using medication in favor of a more natural alternative. Nonprescription sleep aids are typically considered natural. They encourage relaxation, ease anxiety, and promote sleep. Many [natural sleep aids](https://www.healthline.com/health/healthy-sleep/essential-oils-for-sleep) are also linked to other health-promoting behaviors like improved digestion and pain relief. Getting enough sleep may be as simple as changing routines, diet, or habits. Always try nonmedicinal, nonherbal approaches first. ## [Are natural sleep aids more beneficial than traditional sleep aids?]() Natural sleep aids are generally considered safer than OTC and prescription medications. This is because they tend to have fewer side effects than their prescription counterparts. Some people worry that using prescription medication can cause them to become dependent on the medication. If this happens, they may experience withdrawal symptoms if they decide to stop using it. They may also have even more difficulty falling asleep after stopping use. Using natural sleep aids for a short time typically doesn’t lead to dependence. Natural sleep aids have a low risk of side effects or complications when used for a short time. Herbs, which are often used as natural sleep aids, aren’t regulated by the U.S. Food and Drug Administration (FDA), so you should use them with caution. Consult your doctor about any potential interactions between an herb you’d like to use and any medical conditions you have or medications you’re taking. ## [Sleep aid \#1: Chamomile]() ![](https://i0.wp.com/images-prod.healthline.com/hlcmsresource/images/topic_centers/HealthySleep/1284x400_BANNER_8_Natural_Sleep_Aids_What_Works-Chamomile.jpg?w=1155&h=840) [Share on Pinterest](https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fwww.healthline.com%2Fhealth%2Fhealthy-sleep%2Fnatural-sleep-aids&media=https%3A%2F%2Fimages-prod.healthline.com%2Fhlcmsresource%2Fimages%2Ftopic_centers%2FHealthySleep%2F1284x400_BANNER_8_Natural_Sleep_Aids_What_Works-Chamomile.jpg&description=Natural%20Sleep%20Aids%3A%20Valerian%2C%20Melatonin%2C%20and%20More "Share on Pinterest") [Chamomile](https://www.healthline.com/nutrition/5-benefits-of-chamomile-tea) is a gentle herb that has a calming effect. It promotes relaxation and sleep. A [2016 study](https://www.ncbi.nlm.nih.gov/pubmed/26483209) found chamomile tea to be useful in improving the quality of sleep in postnatal women. It also lessened symptoms of depression. Although there isn’t a typical dose for chamomile, you can use it a few ways: - use dried chamomile flowers to make tea - steep prepared tea bags sold at your local grocery store - inhale or apply diluted chamomile essential oil to your skin - apply as a topical plant tincture - take in tablet or capsule form You may also find that chamomile: - aids in digestion - soothes and heals skin - relaxes muscles - relieves headaches You shouldn’t use chamomile if you’re allergic to rag or anything else in the daisy family, as you might also be allergic to chamomile. So consult your doctor or an allergist before use. If taking capsules or tablets of chamomile, don’t take more than the recommended dose. Doing so may cause nausea and vomiting. You also shouldn’t use chamomile if you have a hormone-sensitive condition. You should always dilute chamomile essential oil with a carrier oil, such as olive oil. Make sure you do a patch test before applying diluted essential oils to your skin. To do this, rub a dime-size amount of diluted essential oil into the inside of your forearm. If you don’t experience any irritation within 24 hours, it should be safe to apply elsewhere. Discontinue use if you begin experiencing any unusual symptoms. If your symptoms continue, consult your doctor. Essential oils should never be taken internally. ## [Sleep aid \#2: Valerian]() [Share on Pinterest](https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fwww.healthline.com%2Fhealth%2Fhealthy-sleep%2Fnatural-sleep-aids&media=https%3A%2F%2Fimages-prod.healthline.com%2Fhlcmsresource%2Fimages%2Ftopic_centers%2FHealthySleep%2F1284x400_BANNER_8_Natural_Sleep_Aids_What_Works-Valerian.jpg&description=Natural%20Sleep%20Aids%3A%20Valerian%2C%20Melatonin%2C%20and%20More "Share on Pinterest") [Valerian](https://www.healthline.com/nutrition/valerian-root) is an herbal medicine made from the root of the plant. It’s been noted to act as a sedative, but more research on this herb is still needed. Valerian can interact with some medications, so you should consult your doctor before use. According to a [2011 study](https://www.ncbi.nlm.nih.gov/pubmed/21775910), valerian can be helpful in treating insomnia and improving the quality of sleep in postmenopausal women. Participants in the study took 530 milligrams of valerian extract twice daily for four weeks. Valerian may be combined with hops, lemon balm, and other herbs. It’s best to gradually increase your dose over a period of time. Once your sleep improves, you should continue using valerian for two to six weeks. If you drink it as a tea, you may take 1/4 to 1 teaspoon up to three times per day. If you prefer to take it in capsule form, you should follow the dosage recommended on the label. When you wish to discontinue use, you should slowly reduce your dose. Abruptly ending use may cause symptoms of withdrawal or anxiety. Valerian may also help to ease: - menstrual and stomach cramps - muscle and joint pain - depression - headaches Valerian may cause: - headaches - impaired thinking - upset stomach - dizziness - irritability You shouldn’t use valerian if you experience any unusual symptoms. Consult your doctor if your symptoms persist. ## [Sleep aid \#3: Hops]() [Share on Pinterest](https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fwww.healthline.com%2Fhealth%2Fhealthy-sleep%2Fnatural-sleep-aids&media=https%3A%2F%2Fimages-prod.healthline.com%2Fhlcmsresource%2Fimages%2Ftopic_centers%2FHealthySleep%2F1284x400_BANNER_8_Natural_Sleep_Aids_What_Works-Hops.jpg&description=Natural%20Sleep%20Aids%3A%20Valerian%2C%20Melatonin%2C%20and%20More "Share on Pinterest") [Hops](https://www.healthline.com/health/can-hops-get-me-to-sleep) are the female flowers of the hop plant. They are used to flavor beverages, like beer, and as an herbal medicine. Hops have been shown to improve sleep. A [2014 study](https://www.ncbi.nlm.nih.gov/pubmed/25183509) found that university students who drank nonalcoholic beer that contained hops enhanced their quality of sleep. Hops are sometimes combined with other herbs like valerian. You can take a liquid extract of 0.5 to 2 milliliters daily. You can take up to 1 gram of powdered extract three times daily. You can also drink nonalcoholic beer that contains hops. Hops may also: - lower cholesterol - relieve irritability - aid in digestive issues - have antibacterial properties Hops may worsen certain types of depression. You shouldn’t take hops if you have a hormone-sensitive condition. You should stop using this remedy if you begin experiencing any unusual symptoms. If these symptoms continue, consult your doctor. ## [Sleep aid \#4: Melatonin]() [Share on Pinterest](https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fwww.healthline.com%2Fhealth%2Fhealthy-sleep%2Fnatural-sleep-aids&media=https%3A%2F%2Fimages-prod.healthline.com%2Fhlcmsresource%2Fimages%2Ftopic_centers%2FHealthySleep%2F1284x400_BANNER_8_Natural_Sleep_Aids_What_Works-Melatonin.jpg&description=Natural%20Sleep%20Aids%3A%20Valerian%2C%20Melatonin%2C%20and%20More "Share on Pinterest") [Melatonin](https://www.healthline.com/nutrition/melatonin-and-sleep) is a hormone made in the pineal gland. It controls your circadian rhythms. Supplemental melatonin may help you to fall asleep faster and boost the quality of your sleep. Results of a [2016 study](https://www.ncbi.nlm.nih.gov/pubmed/27612057) showed supplemental melatonin to be helpful as a sleep aid. Shift workers who took 3 milligrams of melatonin were able to fall asleep more quickly and spend more time sleeping each cycle. The recommended dose is 1 to 5 milligrams before bedtime. You should discontinue use after two weeks. If your sleep troubles persist after two weeks of use, you should consult your doctor. Melatonin may also: - help relieve symptoms of jet lag - boost immunity - fight inflammation Melatonin may cause: - wakefulness in the night - depression - grogginess - irritability - stomach cramps You should discontinue use if you begin experiencing any unusual symptoms. If these symptoms persist, consult your doctor. ## [Sleep aid \#5: Passionflower]() [Share on Pinterest](https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fwww.healthline.com%2Fhealth%2Fhealthy-sleep%2Fnatural-sleep-aids&media=https%3A%2F%2Fimages-prod.healthline.com%2Fhlcmsresource%2Fimages%2Ftopic_centers%2FHealthySleep%2F1284x400_BANNER_8_Natural_Sleep_Aids_What_Works-PassionFlower.jpg&description=Natural%20Sleep%20Aids%3A%20Valerian%2C%20Melatonin%2C%20and%20More "Share on Pinterest") [Passionflower](https://www.healthline.com/health/anxiety/calming-effects-of-passionflower) is a plant containing chemicals that produce a calming effect. It brings about feelings of relaxation and sleepiness, and is sometimes combined with other plants in an herbal blend. A [2016 study](https://www.ncbi.nlm.nih.gov/pubmed/26828002) showed that passionflower alleviated sleep disorders when taken for four weeks. Participants in the study also experienced reduced anxiety levels. You can use the herb to make a tea to drink before bedtime, or take it in capsule form. The recommended liquid dose is 10 to 30 drops of passionflower extract before bedtime. If you prefer to take a capsule, the dose is 90 milligrams. You shouldn’t take passionflower for longer than two months at a time. Passionflower may also help to relieve: - pain - anxiety - muscle spasms - inflammation - symptoms of menopause Passionflower may cause: - dizziness - confusion - irregular muscle action - loss of coordination - altered consciousness - inflamed blood vessels Do not take passionflower if you are breastfeeding or pregnant. This herb is also known to interact with many medications and can make sedatives and blood thinners too strong. People on some types of antidepressants cannot take passionflower. Discontinue use if you begin experiencing any unusual symptoms. If your symptoms don’t fade, consult your doctor. ## [Sleep aid \#6: Lavender]() [Share on Pinterest](https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fwww.healthline.com%2Fhealth%2Fhealthy-sleep%2Fnatural-sleep-aids&media=https%3A%2F%2Fimages-prod.healthline.com%2Fhlcmsresource%2Fimages%2Ftopic_centers%2FHealthySleep%2F1284x400_BANNER_8_Natural_Sleep_Aids_What_Works-Lavender.jpg&description=Natural%20Sleep%20Aids%3A%20Valerian%2C%20Melatonin%2C%20and%20More "Share on Pinterest") [Lavender](https://www.healthline.com/health/what-lavender-can-do-for-you) is a fragrant plant used to make medicine, perfume, and oil. It’s thought to boost health and well-being. Its calming effect can help induce sleep. A [2015 study](https://www.ncbi.nlm.nih.gov/pubmed/26023343) found lavender to be effective in improving the quality of sleep in postpartum women. Participants inhaled lavender fragrance before sleeping for a period of eight weeks. You may use lavender in the following ways: - add a few drops of essential oil to a diffuser near your bed - rub diluted essential oil onto your forehead and around your nose - put a few drops of essential oil on your pillow - use dried lavender to make tea or scented bags Lavender may help to: - relieve pain - improve blood circulation - disinfect scalp and skin - ease abdominal discomfort - relieve headaches - alleviate respiratory problems Always dilute lavender essential oil with water or a carrier oil, such as olive oil. You should also do a patch test before applying diluted essential oils to your skin. To do a patch test, rub a dime-size amount of diluted essential oil into the inside of your forearm. If you don’t experience any irritation within 24 hours, it should be safe for you to use. If you begin experiencing any unusual symptoms, discontinue use. Consult your doctor if your symptoms persist. Essential oils should never be taken internally. ## [Sleep aid \#7: Ginseng]() [Share on Pinterest](https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fwww.healthline.com%2Fhealth%2Fhealthy-sleep%2Fnatural-sleep-aids&media=https%3A%2F%2Fimages-prod.healthline.com%2Fhlcmsresource%2Fimages%2Ftopic_centers%2FHealthySleep%2F1284x400_BANNER_8_Natural_Sleep_Aids_What_Works-Ginseng.jpg&description=Natural%20Sleep%20Aids%3A%20Valerian%2C%20Melatonin%2C%20and%20More "Share on Pinterest") [Ginseng](https://www.healthline.com/nutrition/ginseng-benefits) is an herb used in herbal medicine. It’s thought to promote sleep and improve immunity. The U.S. Food and Drug Administration (FDA) doesn’t monitor or regulate herbs, so you should use them with caution. Also consult your doctor before use so they can help you assess your risk of side effects or complications. According to a [2013 study](https://www.ncbi.nlm.nih.gov/pubmed/23872254), red ginseng extract had positive effects on people with sleep problems. Participants experienced better sleep quality after taking the extract for a week. The recommended dose is 800 milligrams to 2 grams of powdered ginseng per day. Or you can take 10 drops of a tincture three times a day. You can take ginseng for up to three months at a time. Then you should wait at least one week before taking ginseng again. Ginseng is also said to: - raise energy levels - fight stress - treat impotence Ginseng may cause: - headache - agitation - upset stomach - dizziness - heart problems - menstrual problems You should discontinue use if you begin experiencing any unusual symptoms. If you still experience symptoms after discontinuing use, consult your doctor. ## [Sleep aid \#8: 5-hydroxytryptophan (5-HTP)]() [Share on Pinterest](https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fwww.healthline.com%2Fhealth%2Fhealthy-sleep%2Fnatural-sleep-aids&media=https%3A%2F%2Fimages-prod.healthline.com%2Fhlcmsresource%2Fimages%2Ftopic_centers%2FHealthySleep%2F1284x400_BANNER_8_Natural_Sleep_Aids_What_Works-5-HTP.jpg&description=Natural%20Sleep%20Aids%3A%20Valerian%2C%20Melatonin%2C%20and%20More "Share on Pinterest") [5-HTP](https://www.healthline.com/nutrition/5-htp-benefits) is a derivative of tryptophan, which is an amino acid. It’s used to increase [serotonin](https://www.healthline.com/health/mental-health/serotonin) levels. A [2016 study](https://www.ncbi.nlm.nih.gov/pubmed/26921634) showed that 5-HTP can promote sleep when taken with another supplement called gamma-aminobutyric acid. The combination is thought to increase the duration of sleep. 5-HTP is available is capsule form. The recommended dose is 150 to 400 milligrams per day, though you should follow any directions on the product label. Don’t take 5-HTP for more than six weeks. 5-HTP may also improve: - depression - anxiety - headaches 5-HTP may cause: - abdominal discomfort - heartburn - loss of appetite - gas or bloating If you begin experiencing any unusual symptoms, discontinue use. Consult your doctor if you still experience symptoms after stopping use. ## [Risks and warnings]() You shouldn’t use natural sleep aids if: - you’re pregnant or breast-feeding - you’re taking sedatives, antidepressants, or other prescription drugs - you have an upcoming surgery If you have an existing health condition, consult your doctor before using a natural sleep aid. Natural sleep aids may be dangerous when used by children and older adults. Your doctor can also confirm the recommended dose for you and advise you on any potential risks. ## [What can I do now?]() As you begin to treat your sleep problems, try to find the underlying cause. Be aware of what’s triggering poor sleep, such as stress, noise, or discomfort. Keeping a sleep journal can help you assess your sleeping habits and look at areas for improvement. Natural sleep aids should only be used as a short-term solution. If your sleep problems continue, they may be a sign of an underlying medical concern. You should consult your doctor if your sleep troubles persist or increase in severity. Be sure to bring your sleep journal. Your doctor can use your observations to help make a diagnosis. Remember that side effects and risks are possible, even with natural products. Always use a reputable brand. Also speak with your doctor if you have any concerns or questions. If you aren’t already, allow yourself to get into a habit of winding down and relaxing each night. Taking your chosen sleep aid at a certain time can be a reminder to slow down the pace, unwind, and prepare for a full night’s rest. ## [Food Fix: Foods for Better Sleep]() ### How we reviewed this article: Sources History Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical journals and associations. We only use quality, credible sources to ensure content accuracy and integrity. You can learn more about how we ensure our content is accurate and current by reading our [editorial policy](https://www.healthline.com/about/process). - Chang SM, et al. (2016). Effects of anintervention with drinking chamomile tea on sleep quality and depression insleep disturbed postnatal women: A randomized controlled trial \[Abstract\]. DOI: <https://www.doi.org/10.1111/jan.12836> - Franco L, et al. (2014). Effect of non-alcoholicbeer on subjective sleep quality in a university stressed population\[Abstract\]. DOI: <https://www.doi.org/10.1556/APhysiol.101.2014.3.10> - HanHJ, et al. (2013).Effects of red ginseng extract on sleeping behaviors in human volunteers\[Abstract\]. DOI: <https://www.doi.org/10.1016/j.jep.2013.07.005> - Hong KB, et al. (2016). Sleep-promoting effectsof a GABA/5-HTP mixture: behavioral changes and neuromodulation in aninvertebrate model \[Abstract\]. DOI: <https://www.doi.org/10.1016/j.lfs.2016.02.086> - Keshavarz Afshar M, et al. (2015). Lavenderfragrance essential oil and the quality of sleep in postpartum women\[Abstract\]. DOI: <https://www.doi.org/10.5812/ircmj.17(4)2015.25880> - Sadeghniiat-HaghighiK, et al. (2016). Melatonin therapy in shift workers with difficulty fallingasleep: a randomized, double-blind, placebo-controlled crossover field study\[Abstract\]. DOI: <https://www.doi.org/10.3233/WOR-162376> - Taavoni, S., et al. (2011). Effect of valerianon sleep quality in postmenopausal women: A randomized placebo-controlledclinical trial \[Abstract\]. DOI: <https://www.doi.org/10.1097/gme.0b013e31820e9acf> - Villet,S., et al. (2016). Open-label observational study of the homeopathicmedicine Passiflora compose for anxiety and sleepdisorders \[Abstract\]. DOI: <https://www.doi.org/10.1016/j.homp.2015.07.002> Share this article ![](https://i0.wp.com/post.healthline.com/wp-content/uploads/2022/01/Debra-Rose-500x500-Bio.png?w=105&h=105) [Medically reviewed]() by [Debra Rose Wilson, Ph.D., MSN, R.N., IBCLC, AHN-BC, CHT]() — Written by [Emily Cronkleton]() — [Updated on March 29, 2020]() ## related stories - [Can You Train Your Body to Sleep Less? Plus 18 Tips for Better Sleep](https://www.healthline.com/health/healthy-sleep/how-to-sleep-less?utm_source=ReadNext) - [10 Natural Ways to Sleep Better](https://www.healthline.com/health/natural-sleeping-remedies?utm_source=ReadNext) - [We Tried Sleep Mocktails and Have Mixed Feelings](https://www.healthline.com/health/we-tried-sleep-mocktail?utm_source=ReadNext) - [Ritual's New Magnesium Grew On Me — Here's Why](https://www.healthline.com/health/ritual-magnesium-i-tried-it?utm_source=ReadNext) - [While You’re Asleep, Your Immune System Is Hard at Work](https://www.healthline.com/health/while-youre-asleep-your-immune-system-is-hard-at-work?utm_source=ReadNext) ### Read this next - [Can You Train Your Body to Sleep Less? Plus 18 Tips for Better Sleep](https://www.healthline.com/health/healthy-sleep/how-to-sleep-less?utm_source=ReadNext) Medically reviewed by [Nancy Hammond, M.D.](https://www.healthline.com/medical-team) [While you may not be able to train your body to sleep less, there are some things you can try to get to sleep faster and have more quality sleep.](https://www.healthline.com/health/healthy-sleep/how-to-sleep-less?utm_source=ReadNext) [READ MORE](https://www.healthline.com/health/healthy-sleep/how-to-sleep-less?utm_source=ReadNext) - [10 Natural Ways to Sleep Better](https://www.healthline.com/health/natural-sleeping-remedies?utm_source=ReadNext) Medically reviewed by [Debra Sullivan, Ph.D., MSN, R.N., CNE, COI](https://www.healthline.com/medical-team) [Getting adequate sleep can help a number of health conditions, including bipolar disorder. Here are tips to get the shut-eye you need to manage your…](https://www.healthline.com/health/natural-sleeping-remedies?utm_source=ReadNext) [READ MORE](https://www.healthline.com/health/natural-sleeping-remedies?utm_source=ReadNext) - [We Tried Sleep Mocktails and Have Mixed Feelings](https://www.healthline.com/health/we-tried-sleep-mocktail?utm_source=ReadNext) [The claim? Magnesium sleep mocktails drank 30 minutes to an hour before bedtime may help you fall asleep faster and get better-quality sleep. We set…](https://www.healthline.com/health/we-tried-sleep-mocktail?utm_source=ReadNext) [READ MORE](https://www.healthline.com/health/we-tried-sleep-mocktail?utm_source=ReadNext) - [Ritual's New Magnesium Grew On Me — Here's Why](https://www.healthline.com/health/ritual-magnesium-i-tried-it?utm_source=ReadNext) [We've medically vetted Ritual Magnesium+ and tried it ourselves. Read our review.](https://www.healthline.com/health/ritual-magnesium-i-tried-it?utm_source=ReadNext) [READ MORE](https://www.healthline.com/health/ritual-magnesium-i-tried-it?utm_source=ReadNext) - [While You’re Asleep, Your Immune System Is Hard at Work](https://www.healthline.com/health/while-youre-asleep-your-immune-system-is-hard-at-work?utm_source=ReadNext) Medically reviewed by [Meredith Goodwin, MD, FAAFP](https://www.healthline.com/medical-team) [An interactive experience showing how your immune system works while you’re sleeping at night to help repair and maintain your body.](https://www.healthline.com/health/while-youre-asleep-your-immune-system-is-hard-at-work?utm_source=ReadNext) [READ MORE](https://www.healthline.com/health/while-youre-asleep-your-immune-system-is-hard-at-work?utm_source=ReadNext) - [Can Nyquil Make You Sleepy?](https://www.healthline.com/health/does-nyquil-make-you-sleepy?utm_source=ReadNext) Medically reviewed by [Alexandra Perez, PharmD, MBA, BCGP](https://www.healthline.com/medical-team) [Nyquil contains several active ingredients. Doxylamine is the main ingredient that causes sleepiness. But Nyquil has other ingredients like…](https://www.healthline.com/health/does-nyquil-make-you-sleepy?utm_source=ReadNext) [READ MORE](https://www.healthline.com/health/does-nyquil-make-you-sleepy?utm_source=ReadNext) - [Melatonin: How it Helps You Sleep](https://www.healthline.com/health/video/melatonin-and-sleep?utm_source=ReadNext) Medically reviewed by [the Healthline Medical Network](https://www.healthline.com/medical-team) [Melatonin is a natural hormone that helps you fall asleep by regulating your body's sleep cycle. It's generally safe and doesn't cause dependence, but…](https://www.healthline.com/health/video/melatonin-and-sleep?utm_source=ReadNext) [READ MORE](https://www.healthline.com/health/video/melatonin-and-sleep?utm_source=ReadNext) - [These Types of Light Could Help You Sleep Better](https://www.healthline.com/health/best-color-light-for-sleep?utm_source=ReadNext) [It’s well-documented that blue light can have a negative effect on your melatonin levels. But does any light help you get to sleep faster?](https://www.healthline.com/health/best-color-light-for-sleep?utm_source=ReadNext) [READ MORE](https://www.healthline.com/health/best-color-light-for-sleep?utm_source=ReadNext) - [Is It Safe to Take Melatonin While Breastfeeding?](https://www.healthline.com/health/breastfeeding/melatonin-breastfeeding?utm_source=ReadNext) Medically reviewed by [Karen Gill, M.D.](https://www.healthline.com/medical-team) [We just don’t know for sure how safe supplementing with melatonin is if you're breastfeeding. Here's why.](https://www.healthline.com/health/breastfeeding/melatonin-breastfeeding?utm_source=ReadNext) [READ MORE](https://www.healthline.com/health/breastfeeding/melatonin-breastfeeding?utm_source=ReadNext) - [Is It Safe to Take Melatonin Every Night?](https://www.healthline.com/health/is-it-bad-to-take-melatonin-every-night?utm_source=ReadNext) Medically reviewed by [Avi Varma, MD, MPH, AAHIVS, FAAFP](https://www.healthline.com/medical-team) [The short-term use of melatonin supplements appears to be safe for most adults and children. Learn more about what’s known regarding taking melatonin…](https://www.healthline.com/health/is-it-bad-to-take-melatonin-every-night?utm_source=ReadNext) [READ MORE](https://www.healthline.com/health/is-it-bad-to-take-melatonin-every-night?utm_source=ReadNext) © 2026 Healthline Media LLC. All rights reserved. Healthline Media is an RVO Health Company. Our website services, content, and products are for informational purposes only. 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Readable Markdown	## Why should I use a natural sleep aid? Difficulty falling asleep is a common occurrence. For many people, this means trouble sleeping every now and again or for a short duration of time. In many cases, this can be corrected by improving your [sleep hygiene](https://www.healthline.com/health/sleep-disorders-prevention). This includes: - limiting daytime napping to 30 minutes or less - exercising for at least 10 minutes per day - avoiding caffeine and other stimulants before bedtime - passing on heavy foods, like fatty or fried meals, before bedtime If your sleep troubles are infrequent, you may wish to use an over-the-counter (OTC) or [home remedy](https://www.healthline.com/health/womens-health/yeast-infection-home-remedy) to help you fall asleep. Some people wish to avoid using medication in favor of a more natural alternative. Nonprescription sleep aids are typically considered natural. They encourage relaxation, ease anxiety, and promote sleep. Many [natural sleep aids](https://www.healthline.com/health/healthy-sleep/essential-oils-for-sleep) are also linked to other health-promoting behaviors like improved digestion and pain relief. Getting enough sleep may be as simple as changing routines, diet, or habits. Always try nonmedicinal, nonherbal approaches first. Natural sleep aids are generally considered safer than OTC and prescription medications. This is because they tend to have fewer side effects than their prescription counterparts. Some people worry that using prescription medication can cause them to become dependent on the medication. If this happens, they may experience withdrawal symptoms if they decide to stop using it. They may also have even more difficulty falling asleep after stopping use. Using natural sleep aids for a short time typically doesn’t lead to dependence. Natural sleep aids have a low risk of side effects or complications when used for a short time. Herbs, which are often used as natural sleep aids, aren’t regulated by the U.S. Food and Drug Administration (FDA), so you should use them with caution. Consult your doctor about any potential interactions between an herb you’d like to use and any medical conditions you have or medications you’re taking. [Chamomile](https://www.healthline.com/nutrition/5-benefits-of-chamomile-tea) is a gentle herb that has a calming effect. It promotes relaxation and sleep. A [2016 study](https://www.ncbi.nlm.nih.gov/pubmed/26483209) found chamomile tea to be useful in improving the quality of sleep in postnatal women. It also lessened symptoms of depression. Although there isn’t a typical dose for chamomile, you can use it a few ways: - use dried chamomile flowers to make tea - steep prepared tea bags sold at your local grocery store - inhale or apply diluted chamomile essential oil to your skin - apply as a topical plant tincture - take in tablet or capsule form You may also find that chamomile: - aids in digestion - soothes and heals skin - relaxes muscles - relieves headaches You shouldn’t use chamomile if you’re allergic to rag or anything else in the daisy family, as you might also be allergic to chamomile. So consult your doctor or an allergist before use. If taking capsules or tablets of chamomile, don’t take more than the recommended dose. Doing so may cause nausea and vomiting. You also shouldn’t use chamomile if you have a hormone-sensitive condition. You should always dilute chamomile essential oil with a carrier oil, such as olive oil. Make sure you do a patch test before applying diluted essential oils to your skin. To do this, rub a dime-size amount of diluted essential oil into the inside of your forearm. If you don’t experience any irritation within 24 hours, it should be safe to apply elsewhere. Discontinue use if you begin experiencing any unusual symptoms. If your symptoms continue, consult your doctor. Essential oils should never be taken internally. [Valerian](https://www.healthline.com/nutrition/valerian-root) is an herbal medicine made from the root of the plant. It’s been noted to act as a sedative, but more research on this herb is still needed. Valerian can interact with some medications, so you should consult your doctor before use. According to a [2011 study](https://www.ncbi.nlm.nih.gov/pubmed/21775910), valerian can be helpful in treating insomnia and improving the quality of sleep in postmenopausal women. Participants in the study took 530 milligrams of valerian extract twice daily for four weeks. Valerian may be combined with hops, lemon balm, and other herbs. It’s best to gradually increase your dose over a period of time. Once your sleep improves, you should continue using valerian for two to six weeks. If you drink it as a tea, you may take 1/4 to 1 teaspoon up to three times per day. If you prefer to take it in capsule form, you should follow the dosage recommended on the label. When you wish to discontinue use, you should slowly reduce your dose. Abruptly ending use may cause symptoms of withdrawal or anxiety. Valerian may also help to ease: - menstrual and stomach cramps - muscle and joint pain - depression - headaches Valerian may cause: - headaches - impaired thinking - upset stomach - dizziness - irritability You shouldn’t use valerian if you experience any unusual symptoms. Consult your doctor if your symptoms persist. [Hops](https://www.healthline.com/health/can-hops-get-me-to-sleep) are the female flowers of the hop plant. They are used to flavor beverages, like beer, and as an herbal medicine. Hops have been shown to improve sleep. A [2014 study](https://www.ncbi.nlm.nih.gov/pubmed/25183509) found that university students who drank nonalcoholic beer that contained hops enhanced their quality of sleep. Hops are sometimes combined with other herbs like valerian. You can take a liquid extract of 0.5 to 2 milliliters daily. You can take up to 1 gram of powdered extract three times daily. You can also drink nonalcoholic beer that contains hops. Hops may also: - lower cholesterol - relieve irritability - aid in digestive issues - have antibacterial properties Hops may worsen certain types of depression. You shouldn’t take hops if you have a hormone-sensitive condition. You should stop using this remedy if you begin experiencing any unusual symptoms. If these symptoms continue, consult your doctor. [Melatonin](https://www.healthline.com/nutrition/melatonin-and-sleep) is a hormone made in the pineal gland. It controls your circadian rhythms. Supplemental melatonin may help you to fall asleep faster and boost the quality of your sleep. Results of a [2016 study](https://www.ncbi.nlm.nih.gov/pubmed/27612057) showed supplemental melatonin to be helpful as a sleep aid. Shift workers who took 3 milligrams of melatonin were able to fall asleep more quickly and spend more time sleeping each cycle. The recommended dose is 1 to 5 milligrams before bedtime. You should discontinue use after two weeks. If your sleep troubles persist after two weeks of use, you should consult your doctor. Melatonin may also: - help relieve symptoms of jet lag - boost immunity - fight inflammation Melatonin may cause: - wakefulness in the night - depression - grogginess - irritability - stomach cramps You should discontinue use if you begin experiencing any unusual symptoms. If these symptoms persist, consult your doctor. [Passionflower](https://www.healthline.com/health/anxiety/calming-effects-of-passionflower) is a plant containing chemicals that produce a calming effect. It brings about feelings of relaxation and sleepiness, and is sometimes combined with other plants in an herbal blend. A [2016 study](https://www.ncbi.nlm.nih.gov/pubmed/26828002) showed that passionflower alleviated sleep disorders when taken for four weeks. Participants in the study also experienced reduced anxiety levels. You can use the herb to make a tea to drink before bedtime, or take it in capsule form. The recommended liquid dose is 10 to 30 drops of passionflower extract before bedtime. If you prefer to take a capsule, the dose is 90 milligrams. You shouldn’t take passionflower for longer than two months at a time. Passionflower may also help to relieve: - pain - anxiety - muscle spasms - inflammation - symptoms of menopause Passionflower may cause: - dizziness - confusion - irregular muscle action - loss of coordination - altered consciousness - inflamed blood vessels Do not take passionflower if you are breastfeeding or pregnant. This herb is also known to interact with many medications and can make sedatives and blood thinners too strong. People on some types of antidepressants cannot take passionflower. Discontinue use if you begin experiencing any unusual symptoms. If your symptoms don’t fade, consult your doctor. [Lavender](https://www.healthline.com/health/what-lavender-can-do-for-you) is a fragrant plant used to make medicine, perfume, and oil. It’s thought to boost health and well-being. Its calming effect can help induce sleep. A [2015 study](https://www.ncbi.nlm.nih.gov/pubmed/26023343) found lavender to be effective in improving the quality of sleep in postpartum women. Participants inhaled lavender fragrance before sleeping for a period of eight weeks. You may use lavender in the following ways: - add a few drops of essential oil to a diffuser near your bed - rub diluted essential oil onto your forehead and around your nose - put a few drops of essential oil on your pillow - use dried lavender to make tea or scented bags Lavender may help to: - relieve pain - improve blood circulation - disinfect scalp and skin - ease abdominal discomfort - relieve headaches - alleviate respiratory problems Always dilute lavender essential oil with water or a carrier oil, such as olive oil. You should also do a patch test before applying diluted essential oils to your skin. To do a patch test, rub a dime-size amount of diluted essential oil into the inside of your forearm. If you don’t experience any irritation within 24 hours, it should be safe for you to use. If you begin experiencing any unusual symptoms, discontinue use. Consult your doctor if your symptoms persist. Essential oils should never be taken internally. [Ginseng](https://www.healthline.com/nutrition/ginseng-benefits) is an herb used in herbal medicine. It’s thought to promote sleep and improve immunity. The U.S. Food and Drug Administration (FDA) doesn’t monitor or regulate herbs, so you should use them with caution. Also consult your doctor before use so they can help you assess your risk of side effects or complications. According to a [2013 study](https://www.ncbi.nlm.nih.gov/pubmed/23872254), red ginseng extract had positive effects on people with sleep problems. Participants experienced better sleep quality after taking the extract for a week. The recommended dose is 800 milligrams to 2 grams of powdered ginseng per day. Or you can take 10 drops of a tincture three times a day. You can take ginseng for up to three months at a time. Then you should wait at least one week before taking ginseng again. Ginseng is also said to: - raise energy levels - fight stress - treat impotence Ginseng may cause: - headache - agitation - upset stomach - dizziness - heart problems - menstrual problems You should discontinue use if you begin experiencing any unusual symptoms. If you still experience symptoms after discontinuing use, consult your doctor. [5-HTP](https://www.healthline.com/nutrition/5-htp-benefits) is a derivative of tryptophan, which is an amino acid. It’s used to increase [serotonin](https://www.healthline.com/health/mental-health/serotonin) levels. A [2016 study](https://www.ncbi.nlm.nih.gov/pubmed/26921634) showed that 5-HTP can promote sleep when taken with another supplement called gamma-aminobutyric acid. The combination is thought to increase the duration of sleep. 5-HTP is available is capsule form. The recommended dose is 150 to 400 milligrams per day, though you should follow any directions on the product label. Don’t take 5-HTP for more than six weeks. 5-HTP may also improve: - depression - anxiety - headaches 5-HTP may cause: - abdominal discomfort - heartburn - loss of appetite - gas or bloating If you begin experiencing any unusual symptoms, discontinue use. Consult your doctor if you still experience symptoms after stopping use. You shouldn’t use natural sleep aids if: - you’re pregnant or breast-feeding - you’re taking sedatives, antidepressants, or other prescription drugs - you have an upcoming surgery If you have an existing health condition, consult your doctor before using a natural sleep aid. Natural sleep aids may be dangerous when used by children and older adults. Your doctor can also confirm the recommended dose for you and advise you on any potential risks. As you begin to treat your sleep problems, try to find the underlying cause. Be aware of what’s triggering poor sleep, such as stress, noise, or discomfort. Keeping a sleep journal can help you assess your sleeping habits and look at areas for improvement. Natural sleep aids should only be used as a short-term solution. If your sleep problems continue, they may be a sign of an underlying medical concern. You should consult your doctor if your sleep troubles persist or increase in severity. Be sure to bring your sleep journal. Your doctor can use your observations to help make a diagnosis. Remember that side effects and risks are possible, even with natural products. Always use a reputable brand. Also speak with your doctor if you have any concerns or questions. If you aren’t already, allow yourself to get into a habit of winding down and relaxing each night. Taking your chosen sleep aid at a certain time can be a reminder to slow down the pace, unwind, and prepare for a full night’s rest.
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