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On the JJ Barnes Blog, I check out the best natural sleep remedies and how they work in an effort to fight insomnia and get a healthier mind.
We all know that a proper sleep routine is essential for overall health and wellbeing, yet millions of us Brits are struggling to get a good night’s rest. If, like me, you’re one of them, then this is the post for you.
If you’ve spent yet another night spent staring at the ceiling, counting sheep (or cracks in the plaster), battling insomnia and yearning for a good night’s sleep, you might be considering sleeping pills as a way to finally rest. However, there’s a treasure trove of natural sleep remedies waiting to be explored, offering a safe and effective way to lull you into dreamland, so you can finally wake up feeling refreshed.
New research by wellness experts at Brown’s CBD measured the average monthly search volume for terms related to various sleep remedies over the past 12 months, such as ‘ashwagandha sleep’ and ‘valerian root pills for sleep’, to determine the UK’s favourite natural sleep remedies. I’ll look at each one and why it works, to help you make the right choice for your bedtime.
Natural sleep remedies can be a wonderful first line of defence for those struggling with occasional sleeplessness. From calming herbs such as ashwagandha, to essential oils like lavender, there are a variety of options available that can be consumed in various ways, meaning there is often a solution that suits everyone. The key is to find what works best for you, and create a consistent routine that promotes a restful night’s sleep.
-Lawrence Brown, CEO of Brown’s CBD
The Best Natural Sleep Remedies
Magnesium
Magnesium takes the title of the UK’s most popular natural sleep remedy, with an average monthly search volume of 17,187.
Magnesium acts as a natural relaxant, helping to quiet the nervous system and ease feelings of anxiety or tension that can interfere with sleep.
Magnesium also plays a role in muscle function. By promoting relaxation in your muscles, it can contribute to a feeling of overall ease and comfort, making it easier to drift off to sleep.
It’s important to note that while magnesium may be helpful for some people with sleep issues, it’s not a guaranteed cure-all.
Melatonin
Melatonin ranks second on the list, with an average monthly search volume of 6,663. Think of melatonin as your body’s internal conductor, orchestrating your sleep-wake cycle (circadian rhythm) in response to light and darkness. As darkness falls, melatonin production increases, sending signals to your body that it’s time to wind down and prepare for sleep. Melatonin levels naturally peak in the middle of the night, promoting deeper, more restorative sleep.
Taking melatonin supplements at the appropriate time can help reset your internal clock and realign your sleep-wake cycle with the new light-dark environment.
Some studies suggest melatonin supplements might improve overall sleep quality, leading to deeper, more restful sleep. This can leave you feeling more energized and refreshed in the morning.
Valerian Root
Placing third on the list is valerian root, with an average monthly search volume of 3,964. This popular herbal remedy comes from the Valeriana officinalis plant, and its sleep-promoting properties have been used for centuries in traditional medicine.
Valerian root may interact with certain neurotransmitters in the brain, like GABA, which plays a role in relaxation and sleep regulation. By influencing these pathways, valerian root might promote a sense of calm and ease, making it easier to drift off to sleep.
Some studies suggest valerian root might not only help you fall asleep faster but also improve the quality of your sleep. This could mean experiencing deeper, more restorative sleep cycles, leaving you feeling more refreshed in the morning.
Lavender
Ranking fourth is lavender, which has an average monthly search volume of 1,585. Lavender oil produces a calming aroma, known to promote relaxation and reduce anxiety. Our sense of smell is a powerful pathway to the brain, and lavender oil interacts with this system to promote relaxation and sleep.
Lavender oil’s calming properties might extend to reducing anxiety, a common culprit behind sleep disturbances. By promoting a sense of peace and tranquility, lavender oil can create a more sleep-conducive environment.
Some studies suggest lavender oil may not only help you fall asleep faster but also improve the quality of your sleep. This could mean experiencing deeper, more restorative sleep cycles, leaving you feeling more refreshed in the morning.
Diffusing lavender oil creates a calming atmosphere in your bedroom. The gentle scent will fill the air as you unwind before bed.
L-Theanine
L-Theanine ranks as the UK’s fifth most favourite sleep remedy, with an average monthly search volume of 1,417. This amino acid is found in green tea and has been shown to increase levels of calming neurotransmitters like GABA in the brain. GABA plays a crucial role in promoting relaxation and reducing anxiety, both of which can significantly impact sleep quality.
Green tea also contains a small amount of caffeine, but unlike the jittery feeling you might get from coffee, L-Theanine seems to work synergistically with caffeine. This means L-Theanine may counteract some of the negative sleep effects of caffeine, allowing you to experience the alertness benefit without the sleep disruption.
Incorporate your green tea into a relaxing bedtime routine. Dim the lights, curl up with a good book, and savor the calming effects of the L-Theanine.
Glycine
Placing sixth in the ranking is glycine, with an average monthly search volume of 1,033. Glycine is another amino acid that has been linked to aiding sleep. Our body temperature naturally dips slightly as we prepare for sleep. By promoting a cooler body temperature, glycine works by mimicking the body’s natural pre-sleep cooling process, promoting the production of calming neurotransmitters.
Serotonin, a neurotransmitter often associated with mood regulation, also plays a role in sleep. Studies suggest glycine may increase serotonin levels in the brain, potentially promoting feelings of calmness and relaxation, easing the transition to sleep.
Glycine acts as a mild inhibitory neurotransmitter, meaning it helps to quiet down nerve activity in the brain. This calming effect can be particularly helpful for those struggling to quiet a racing mind before bed.
Ashwaghanda
Ashwaghanda ranks as the UK’s seventh favourite natural sleep remedy, with an average monthly search volume of 925.
Chronic stress is a major sleep disruptor. Ashwagandha’s adaptogenic properties may help regulate stress hormones like cortisol, promoting a sense of calm and relaxation, making it easier to fall asleep. Ashwagandha’s potential calming effect might also extend to reducing anxiety, creating a more peaceful and sleep-conducive state of mind.
Studies suggest Ashwagandha may not only help you fall asleep faster but also improve the overall quality of your sleep. This could mean experiencing deeper, more restorative sleep cycles, leaving you feeling more energized in the morning.
Passionflower
Ranking eighth is passionflower, with an average monthly search volume of 495. Passionflower, or Passiflora incarnata, boasts a long history of use as a natural remedy for anxiety and sleep issues.
Passionflower may interact with certain neurotransmitters in the brain, like GABA, which plays a role in relaxation and sleep regulation. By influencing these pathways, Passionflower might promote a sense of calm and ease, making it easier to drift off to sleep. This could lead to not only falling asleep faster but also experiencing deeper, more restorative sleep cycles.
Anxiety is a major culprit behind sleep problems. Passionflower’s potential calming effects might extend to reducing anxiety, creating a more peaceful and sleep-conducive environment.
Chamomile
Ninth on the list is chamomile, with an average monthly search volume of 474. Traditionally consumed in a tea, chamomile’s calming properties are believed to come from the antioxidant apigenin, which may interact with brain receptors to induce sleepiness.
There’s some evidence that chamomile might interact with GABA, a neurotransmitter that promotes relaxation and sleep regulation. By influencing these pathways, chamomile tea could ease you into a gentle slumber.
Chamomile tea offers a gentle and relaxing way to promote better sleep. The combination of its calming properties and the soothing ritual of brewing a cup can create a sleep-conducive environment.
Hops
Rounding off the top 10 is hops, with an average monthly search volume of 177. More commonly known for being an essential component in the beer brewing process, the hops flower may promote better sleep through producing a calming compound called xanthohumol. Hops tea, brewed from these fragrant flowers, might be the natural sleep aid you’ve been searching for.
Hops contain compounds called alpha-acids and beta-acids, which are thought to interact with the central nervous system, promoting relaxation and sleepiness. Sipping on hops tea before bed may help quiet your mind and ease you into a calmer state.
Hops tea can be particularly effective when combined with valerian root, another natural sleep aid. Studies suggest this combination might work synergistically to improve sleep quality.
| Rank | Sleep Remedy | Average Monthly Search Volume Per 100K |
| 1 | Magnesium | 17,187 |
| 2 | Melatonin | 6,663 |
| 3 | Valerian root | 3,964 |
| 4 | Lavender | 1,585 |
| 5 | L-theanine | 1,417 |
| 6 | Glycine | 1,033 |
| 7 | Ashwagandha | 925 |
| 8 | Passionflower | 495 |
| 9 | Chamomile | 474 |
| 10 | Hops | 177 |
Methodology
Google Keyword Planner was used to analyse the search volume of sleep-remedies and sleep associated terms over the past 12 months within the UK. Results were ranked by weighing the volume of search terms, against the population.
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