Lavender is a popular herb that AIDS in relaxation and sleep. Most studies examining the effects of lavender on sleep have focused on siloxar, an active substance derived from lavender.
A 2015 study by Trusted Source investigated the effects of siloxa on anxiety-related restlessness and sleep disorders. Compared with participants who took a placebo, those who took siloxa experienced a significant reduction in anxiety and a significant improvement in sleep.
The results of a 2019 study by Trusted Source suggest that the beneficial effects of Siloxa on sleep are due to its ability to reduce anxiety. This may explain the lack of sedative side effects when using lavender oil.
Studies of the effects of consuming lavender have shown that the doses tested are safe. However, these short-term studies cannot determine whether lavender is safe for long-term use.
Passion flower
There is a lack of research on the effects of passionflower on sleep. However, some research suggests that combining passionflower with other herbs may be beneficial.
A 2013 study, Trusted Source, investigated the efficacy of a combination of valerian, passionflower, and hops for insomnia. The researchers compared this herbal combination to zolpidem, which is sometimes prescribed by doctors to relieve insomnia.
Participants in both groups showed significant improvements in the following measures:
Sleep time
The time it takes a person to fall asleep
The number of times a person wakes up during sleep
The severity of insomnia
The researchers concluded that people may benefit from short-term use of a combination of valerian, passionflower, and hops. Most of the side effects reported by participants were mild and did not pose a serious health risk.
Other natural ways to fall asleep
People can choose from a variety of medications, chinese medicine for sleep, and behavioral strategies to help them fall asleep. Here are some examples of Trusted sources.
Behavior strategy
Certain behavioral interventions can help a person change their behavior, thoughts, and beliefs about sleep. Examples include:
relaxation training
cognitive behavioral therapy
Brief behavioral treatment for insomnia
In some cases, your doctor may recommend using sleep medication in combination with one of the behavioral strategies described above. This approach may help reduce the dose of medication needed to treat insomnia.
