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See All. DailyOM Courses. About DailyOM Most Popular Courses New Releases Trending Courses See All. By Amy Capetta and Julie Lynn Marks. Medically Reviewed. Chester Wu, MD. Sleep medicine experts want you to know that some purported sleep aids come with unintended side effects, while others are low risk and definitely worth a shot.

Some of these approaches, such as yoga or tai chi, come with little or no downside, Avidan says. Emsellem, MD , the medical director of the Center for Sleep and Wake Disorders in Chevy Chase, Maryland.

Power down electronics. The Sleep Foundation says that you should be device-free for 30 to 60 minutes before bed. Exercise regularly. Research indicates that individuals who exercise regularly for six months have significantly reduced insomnia symptoms. That said, the time of day that you exercise may impact your sleep, says Mark G.

Goetting, MD , a sleep medicine specialist and associate professor at Western Michigan University Homer Stryker M. School of Medicine. Keep your bedroom cool. The ideal temperature for sleep is around 65 degrees Fahrenheit, according to the Sleep Foundation.

Eat at the same times of day. Journal your sleep habits. Goetting says that this practice can help you identify your natural sleep rhythms and plan your best sleep. Write down when you naturally feel tired and wake up every day. Next up video playing in 10 seconds. However, comparisons between the different studies are challenging due to different valerian preparations and doses.

The researchers concluded that valerian root could be a safe and effective alternative treatment for sleep disorders. People may experience side effects such as nausea and stomach cramps.

People sometimes use chamomile as a natural remedy for sleeplessness. However, studies have not confirmed the therapeutic effects of chamomile on sleep. A clinical trial investigated the effects of chamomile on sleep quality in older adults. Participants who received milligrams mg of chamomile extract twice daily for 28 days showed significant improvements in sleep quality compared with participants who took a placebo.

An older study from examined the efficacy of chamomile extract on sleep in adults living with insomnia. One group of participants received mg of chamomile twice daily for 28 days, while a second group received a placebo. The researchers did not observe any improvements in the chamomile group compared with the placebo group.

Side effects are uncommon when taking chamomile but may include :. According to the National Center for Complementary and Integrative Health , chamomile is likely safe if a person consumes it as a tea or takes it as a pill in the short term.

However, the possible effects of taking chamomile in the long term are still unclear. Lavender is a popular herb for aiding relaxation and sleep. Most studies investigating the effect of lavender on sleep have focused on silexan, which is an active substance derived from lavender.

A study investigated the effects of silexan on anxiety-related restlessness and disturbed sleep. Compared with participants who took a placebo, those who took the silexan showed significant reductions in anxiety and significant improvements in sleep.

The findings of a study suggest that the beneficial effect of silexan on sleep is due to its ability to reduce anxiety. This may explain the lack of a sedating side effect when using lavender oil. Studies investigating the effect of consuming lavender suggest that the doses tested are safe.

However, these short-term studies cannot determine whether lavender is safe to use in the long term. There is a lack of research investigating the effect of passionflower on sleep. However, some research suggests that passionflower in combination with other herbs may be beneficial.

A study investigated the efficacy of a combination of valerian, passionflower, and hops as a treatment for insomnia. The researchers compared the herbal combination with the drug zolpidem, which doctors sometimes prescribe to alleviate sleeplessness.

The researchers concluded that people may benefit from short-term use of a combination of valerian, passionflower, and hops. Most of the side effects that the participants reported were mild and did not pose a serious risk to health.

People can choose from a variety of drugs, natural products, and behavioral strategies to help them sleep. Some examples follow below. Use the bedroom for sleeping and sexual activity only. Hide the clock if you find yourself waking up to see the time. Avoid napping longer than one-hour or after four pm.

Turn off the telephone. Try a relaxation technique, such as, biofeedback, meditation, yoga, progressive muscle relaxation, or massage to prepare the mind and body for sleep. Adapted from Rakel, Chamomile Anthemis nobilis : Chamomile is a time-honored sedative herb which can be safely used by children and adults alike.

Chamomile tea is commonly used in Europe, South America, and Mexico for insomnia and restlessness combined with irritability, particularly in children.

Hops Humulus lupulus : In the early s, Eclectic physicians used hops as a sedative specifically for insomnia due to worry or nerve weakness Bell, ; Ellingwood, Hops, a major flavoring component of beer, has a long history of use for sleeplessness, nervousness, and restlessness.

Hops pillows are sometimes used for mild insomnia. Lavender is a gentle strengthening tonic for the nervous system.

A few drops of lavender oil added to a bath before bedtime are recommended for persons with sleep disorders. Additionally, the oil may be used as a compress or massage oil or simply inhaled to alleviate insomnia. Herbalists consider passion flower an important herb for insomnia caused by mental worry, overwork, or nervous exhaustion.

In England it is an ingredient in forty different commonly-sold sedative preparations. Passion flower is used for minor sleep problems in both children and adults Bruneton, It is an excellent sedative with no side effects even when used in large doses Spaick, In the United States, herbalists use valerian extensively for its sedative action against insomnia, nervousness, and restlessness.

It is recommended for those type of people who have a hard time falling asleep, because it shortens sleep latency. It also reduces nighttime waking. Valerian is an excellent herbal sedative that has none of the negative side effects of Valium and other synthetic sedatives.

It works well in combination with other sedative herbs, such as California poppy, skullcap, hops, and passion flower. Wild lettuce is a mild sedative and nervine used for restlessness and insomnia.

It may be found in a variety of formulas for the treatment of acute and chronic insomnia. It is used homeopathically for restlessness and insomnia Boericke, California poppy is my favorite sedative and sleep-promoting herb which can currently be found in a variety of herbal remedies sold in the United States for promoting sleep, helping one to relax, and easing mild anxiety.

Because of its mild sedative and analgesic properties, it can be given safely to children. Kava is the national drink of Fiji and is popular throughout the South Seas.

It imparts a calm feeling, relaxes the body, and sometimes enhances communication and dreaming. This sedative herb is often used for sleeplessness and fatigue. This common yellow-flowered weedy herb from Europe is quickly becoming an important part of modern herbal therapeutics.

It has a long history of use dating back to ancient Greek times. Modern scientific studies show that it can help relieve chronic insomnia and mild depression when related to certain brain chemistry imbalances. Because this herb can sensitize the skin to sunlight, if you are taking a full dose, avoid direct skin exposure to bright sunlight.

Melatonin is a human hormone that is increasingly popular as a supplement to promote sound sleep, especially in people who travel between time zones or who work odd hours.

People report mixed success with this product; some people find real benefit and others feel nothing from its use, while a smaller percentage of users experience side effects such as nervousness and increased insomnia.

Whether you have benefited from the use of melatonin or not, one or more of the sleep hygiene tips, as well as safe and natural herbs and formulas covered in this article are likely to help you get a deep refreshing sleep, without side effects.

For either formula, blend the loose herbs, place in a quart jar for future use, and store out of the direct sunlight in a cool place. Let steep for 20 minutes, strain and store in the quart jar in the refrigerator.

This blend will keep for 3 days.