Valerian
What?
The pungent (some say it pongs of sweaty socks) extract of the root of the perennial flowering plant.
Why?
Herbalist Karen Lawton says its aromatic oils have a sedative effect. “I’d prescribe it for people struggling with insomnia due to an off-kilter circadian clock, such as shift workers.” While there’s little proof that valerian’s effect is more than a placebo, studies have linked consumption to better self-reported sleep quality.
How?
Mitigate the whiff by taking it as a pill one hour before bedtime. Always start with the lowest dose and work up, if necessary, as per the instructions on the label.
Lavender
What?
You know, the lilac ower your nan uses to perfume her cardigan drawer.
Why?
Its perfume is naturally soothing. “Lavender can help you get to sleep by reducing anxiety and increasing relaxation,” Lawton explains. The research suggests it can improve the quality and duration of sleep – and even help you wake up more refreshed.
How?
Lawton suggests combining fresh lavender with oats in a little fabric pouch. Pop it inside your regular pillowcase to ensure you’ll reap the aromatic bene ts of the scent throughout the night.
Chamomile
What?
An extract of the flowering part of this daisy-like herb.
Why?
While there’s no pharmacological evidence for chamomile inducing sleep, some small studies relying on self-reported data credit a mild sedative effect to the antioxidant apigenin binding to specific anxiety-reducing receptors in the brain.
How?
Lawton recommends brewing in a tea. Bonus? A hot drink before bed has its own legit calming properties.
Sleep meds, decoded
Melatonin
What?
A hormone naturally secreted by the pineal gland in your brain to help regulate circadian rhythm.
Why?
“There’s lots of evidence that melatonin is effective at helping people go to sleep,” says Barnes. “If you aren’t producing melatonin or you’re a shift worker or have jet lag, it works well, with few side effects.”
How?
It’s available in pill form as a prescription-only medication.
Antihistamines
What?
Allergy medications that have sedative side effects.
Why?
Apart from making you sneeze in spring, histamine plays a role in stimulating your brain to wake up. Old-school antihistamines indiscriminately block histamine action, leading to drowsiness.
When?
Honestly? Barnes recommends giving this one a miss. “It will make you drowsy but it doesn’t necessarily make you sleepy,” she says. It can also leave you feeling groggy the next day. “There’s always a reason why you’re not able to sleep well and just taking [allergy meds] is not going to work long-term, because the underlying reason is still there.” Makes sense to us!
Sleeping pills
What?
Benzodiazepines are prescribed to help people with insomnia and anxiety.
Why?
These psychoactive drugs enhance the tranquillising effects of the neurotransmitter GABA.
When?
Ideally, only in rare cases for very short periods of time. “If you walk into your GP and say, ‘I’ve got di culty with sleeping’, [there’s] about a 90 per cent chance of walking out with a script for a sedating benzodiazepine,” Barnes says. They’re addictive, ineffective over long-term use and impact your ability to function the next day. Instead, Barnes recommends CBT. “It has a 70 per cent cure rate, which is fabulous, without any medication.”
