Sleepless No More: Natural Remedies for Insomnia That Actually Work Part 3

🛌 Sleepless No More: Natural Remedies for Insomnia That Actually Work Part 3

So you have tried reducing stress and having a peaceful mind as you go to bed. You have put all the lifestyle tips into practice and you are still having trouble falling asleep. What is your next step? 

God tells us, He has given us “herbs for the service of man” (Psalm 104:14 KJV).

🌙 Your path to restful sleep naturally continues here—with helpful herbs.

Insomnia affects millions globally, disrupting sleep quality and overall well-being. While conventional medications can be effective, they often come with side effects and dependency risks. Fortunately, several natural herbal treatments have shown promise in clinical studies.

🌸 1. Valerian Root

A calming herb used for centuries, Valerian is one of the most widely studied herbal remedies for insomnia. It works by modulating GABA receptors, promoting relaxation and sleep. Valerian is generally well-tolerated, with mild side effects like dizziness and gastrointestinal discomfort.

🌼 2. Chamomile Tea

With its signature floral taste and soothing aroma, Chamomile contains apigenin—a natural compound that binds to brain receptors to induce sedation. Studies show chamomile improves sleep quality, especially in individuals with chronic insomnia. Commonly consumed as tea before bedtime.

🌿 3. Lavender Aromatherapy

The scent of Lavender can do more than freshen your sheets—it enhances deep sleep and lowers anxiety. While lavender is known for its calming aroma and is widely used in aromatherapy, studies are now revealing that the inhalation of lavender oil enhances slow-wave sleep and reduces restlessness. Use with a diffusers, pillow sprays, or essential oil drops.

🌙 4. Passionflower

This beautiful vine supports deep sleep by gently calming the nervous system. Passionflower contains flavonoids that interact with GABA receptors, promoting relaxation. Clinical trials suggest Passionflower improves sleep quality in individuals with mild sleep disturbances. Used as a tea, tincture, or in capsules.

🌾 5. Ashwagandha

Known for its cortisol-reducing powers, Ashwagandha eases stress-related insomnia. Studies show Ashwagandha improves sleep latency and quality in people with insomnia and is typically taken in capsule or powder form.

🌱 6. Melatonin Supplementation

Melatonin is a hormone that regulates the sleep-wake cycle. This natural hormone helps reset your body clock—especially useful for jet lag or shift work. Meta-analysis supports melatonin’s efficacy for primary sleep disorders and jet lag. Best taken 30–60 minutes before bedtime followed by calm, peaceful, relaxing moment through reading, bathing, listening to calm classical music, and/or sit on the porch and watch nature.

🖼️  7. Magnesium

The mineral Magnesium is useful to help calm and relax our muscles – helping us get to sleep faster. Magnesium can be taken as a powder, capsule, tablet or liquid. There are many different forms of Magnesium and each has their particular benefits and functions.

Here's a breakdown to help you choose the right one for your needs:

🧪 Common Forms of Magnesium

Form	Best For	Benefits	Drawbacks
Magnesium Citrate	Constipation, general supplementation	Highly bioavailable, gentle laxative effect, may support mood	Can cause diarrhea at high doses
Magnesium Glycinate	Sleep, anxiety, muscle relaxation	Calming, well absorbed, gentle on stomach	May be pricier than other forms
Magnesium Oxide	Indigestion, short-term constipation	Common and inexpensive	Poor absorption, strong laxative effect
Magnesium Malate	Fatigue, muscle pain	Supports energy production, well absorbed	May be stimulating—avoid before bed
Magnesium L-Threonate	Brain health, memory, cognition	Crosses blood-brain barrier, may improve cognitive function	Expensive
Magnesium Taurate	Heart health, blood sugar regulation	May support cardiovascular health and blood sugar levels	Limited human studies
Magnesium Chloride	General use, topical application	Well absorbed orally, used in lotions for muscle relief	Topical absorption is debated
Magnesium Sulfate	Muscle soreness, stress (Epsom salt)	Used in baths for relaxation, treats constipation	Poor oral absorption, strong laxative effect
Magnesium Orotate	Heart health, athletic performance	May support heart function and energy production	Expensive, limited evidence for general use
Magnesium Lactate	Sensitive stomachs, food additive	Gentle on digestion, used in fortified foods	Less common in supplements

🌟 General Benefits of Magnesium

• Supports muscle and nerve function

• Regulates blood pressure and blood sugar

• Promotes bone health

• May reduce anxiety, migraines, and insomnia

⚠️ Potential Drawbacks

• Digestive issues like diarrhea or cramping (especially with citrate or oxide)

• Medication interactions (e.g., antibiotics, diuretics)

• Overconsumption risks: high doses can lead to toxicity, especially in people with kidney issues

⚠️ A Note of Caution: Some herbs and medications do not mix. Speak with your healthcare provider to ensure there are not any unhealthy herb/medication interactions.

Make sleep a priority, so you can play well!

Blue Skies,

Dana West, RD

Abundant Health and Wellness Center

14558 US-412

Huntsville, AR 72740

“Reversing Inflammation and Chronic Degenerative Disease IS POSSIBLE.” 

Dana West, RDN, LD, ACLMDIP

Dana holds a bachelors in Dietetics and is board certified in Lifestyle Medicine, with emphasis in human nutrition, physiology and nutrition education. She is registered with the Commission of Dietetic Registration and is licensed with the state of AR. Dana has a passion for helping people embrace health and conquer disease.

She is the co-founder and president of Abundant Health Wellness Center and the creator of the Start a New YOU!® Program. And is the author of three books:

1. Kick-Start to a New YOU: a 10-day Cleanse.

2. Start a New YOU!® Cookbook: low allergy and anti-inflammatory cookbook with a 2-week menu with all the recipes.

3. Start a New YOU!® Reflections: A health devotional highlighting the Ten Essentials for Health™ that she covers in the Start a New YOU!® Program to reverse inflammation and chronic disease.