Natural Remedies and Psychological Benefits for Better Sleep

How many hours do you sleep every day? How fast do you fall asleep? Sleep is essential for physical and mental rejuvenation. Did you know, according to reports, India ranks as the second most sleep-deprived country in the world, following Japan? This statistic highlights the pressing need for effective sleep solutions. 

Fortunately, many natural remedies have been shown to improve sleep quality. But before we dive into these remedies, let’s understand why sleep is so crucial, especially from a psychological perspective.

Read More: Psychologists Speak on How much sleep we actually need

The Psychological Importance of Sleep

Sleep is a naturally recurring state of rest and reduced consciousness. It is characterized by decreased physical activity, lowered body temperature, and slower brain waves.  When you sleep, you go through different stages of sleep. At each stage, there is a different brain activity. Adequate amount of good quality sleep, especially the REM(Rapid Eye Movement) sleep assists with better emotional information processing.

Read More: Unlocking Better Sleep: Understanding and Addressing Sleep Disorders

Sleep also plays a crucial role in brain development and function, according to the brain plasticity theory. During slumber, the brain undergoes a transformative process, refining its structure, strengthening existing neural pathways, and forging new ones. Sleep enables us to absorb and consolidate new knowledge, solidify memories, and enhance our cognitive abilities. Consequently, a good night’s sleep can enhance our problem-solving abilities and improve our decision-making skills.

The connection between sleep and mental health goes both ways. Poor sleep can lead to mental or physical health issues, and at the same time, these health problems can disrupt our sleep. A research study in 2012 showed that better quality sleep leads to better mental health. So, what are some good practices to achieve improved sleep quality?

Read More: The science of sleep: what goes on in your brain when you sleep?

Healthy Sleep Practices

Let us now look into some healthy sleep habits.

• Get your environment right: Dimmer lights and cooler temperatures can help get good sleep.
• Maintain a sleep schedule: Train your body with a consistent time for waking up and dozing off.
• Limit caffeine: Avoid eating or drinking anything with a lot of caffeine after the late afternoon.
• Cut the noon nap: Taking a long noon nap confuses your internal clock and you may find it difficult to fall asleep during the night.
• Clear your thoughts: Jotting down your thoughts in a journal followed by some relaxation techniques aids with better quality sleep.

While it is important to inculcate these practices as part of our lifestyle, there are a few other natural remedies that aid with improved sleeping. 

8 Natural Sleeping Aids 

Sleep deprivation is a serious issue and people experiencing it must get immediate professional help. While pharmaceutical solutions are available, many prefer natural remedies due to fewer side effects and a holistic approach to wellness. Here are 8 natural ways to aid you in improving your sleep.

1. Ashwagandha 

Form: Supplement or powdered form 

Benefits: This adaptogen helps reduce stress and anxiety, promoting a sense of calm that can improve sleep quality.

Caution: High doses can cause diarrhoea, vomiting or stomach upset.

2. Chamomile 

Form: Tea or essential oil

Benefits: It is known for its calming properties, making it a popular choice for promoting sleep. 

Caution: A few people can have allergic reactions.

3. Glycine

Form: Supplements 

Benefits: It is an amino acid that can help cool your body down and improve the quality of your sleep.

Caution: High doses can cause digestive issues. Always start with a small dose.

4. Lavender 

Form: Essential oil or tea

Benefits: Lavender oil is widely used in aromatherapy for its soothing and relaxing effects, which help reduce anxiety and improve sleep quality.

Caution: Some people may get skin irritation or allergy.

5. Lemon Balm

Form: Tea or supplement

Benefits: Lemon balm has a calming effect on the nervous system, reducing anxiety and promoting restful sleep.

Caution: It can cause nausea and stomach pain in some people. 

6. L-Theanine

Form: Supplement or tea

Benefits: It helps you relax and lowers stress by boosting the production of calming chemicals in the brain, like serotonin and dopamine.

Caution: Excessive consumption can cause headaches and dizziness.

7. Magnesium 

Form: Supplements or Magnesium-rich Foods (e.g., nuts, seeds, green leafy vegetables)

Benefits: It helps relax muscles and ease stress by regulating neurotransmitters (GABA) that boost sleep.

Caution: High doses can create digestive issues like diarrhoea.

8. Melatonin

Forum: Supplements 

Benefits: This hormone is naturally produced by your body when it gets dark and plays a key role in regulating your sleep-wake cycle. It is particularly effective for those experiencing insomnia, jet lag, or irregular sleep patterns.

Caution: It may interact with other medications leading to less effectiveness.

Incorporating natural sleep aids can be a gentle and effective way to improve your sleep quality. However, it is essential to consult with a healthcare provider before starting any new supplement, especially if you are pregnant, nursing, or taking other medications. Remember, while these natural remedies offer promising benefits, they should be part of a holistic approach to better sleep, including maintaining good sleep hygiene and managing stress.

Studies consistently demonstrate that not getting enough sleep can greatly raise the risk of experiencing mental distress. Poor sleep can lead to a range of psychological issues, including increased anxiety, depression, and reduced cognitive function. Thus, ensuring good sleep is vital for emotional stability, mental clarity, and overall well-being.

Read More

• A new light-activated drug can induce Sleep without any harmful effect
• Unlocking Better Sleep: Understanding and Addressing Sleep Disorders
• Psychologists Speak on How much sleep we actually need
• Understanding the Neurobiology of Sleep: Brain Function, Sleep Stages, and Impact on Mental Health

References +

• India is the second most sleep-deprived country: What we can do to fix our sleep habits (https://timesofindia.indiatimes.com/life-style/health-fitness/health-news/india-is-the-second-most-sleep-deprived-country-what-we-can-do-to-fix-our-sleep-habits/articleshow/98728738.cms)
• 9 Best Natural Sleep Aids Plus Tips to Get a Better Night’s Rest (https://www.verywellhealth.com/natural-ways-to-help-you-sleep-88230 )
• Improving sleep quality leads to better mental health: A meta-analysis of randomised controlled trials (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8651630/)
• Natural Sleep Aids: Which Are the Most Effective? (https://www.sleepfoundation.org/sleep-aids/natural-sleep-aids)
• Stages of Sleep: What Happens in a Sleep Cycle (https://www.sleepfoundation.org/stages-of-sleep)
• Common Natural Sleep Aids & Supplements (https://sleepopolis.com/education/sleep-supplements-ultimate-guide/ )