100 NATURAL SLEEP AIDS

BECAUSE LYME DISEASE EXPERTS KNOW OCCASIONALLY GENTLE IS THE BEST

Natural Sleep Aids

1. Lavender Aromatherapy (Inhaled)

May affect male fertility.

2. Oral Lavender Oil Extract (Silexan)

May affect male fertility.

3. Valerian Root (Monotherapy)

4. Passionflower (Passiflora incarnata) Tea/Extract

5. Chamomile (Matricaria chamomilla) Extract/Tea

6. Lemon Balm (Melissa officinalis)

7. Hops (Humulus lupulus)

8. Valerian–Hops or Valerian–Lemon Balm Combinations

9. Ashwagandha (Withania somnifera) Root Extract

10. Saffron (Crocus sativus) Extract

11. L-Theanine (Evening Dosing)

12. Magnesium (When Intake/Status Is Low)

13. Glycine (~3 g Pre-Bed)

14. Melatonin (Timed for Sleep-Onset/Circadian Issues)

15. L-Tryptophan (Dietary Supplement)

16. Alpha-Lactalbumin Protein in Evening

17. Tart Cherry Juice

18. Kiwifruit in the Evening

19. Oral GABA

20. L-Ornithine

21. Ziziphus Jujuba Seed (Suanzaoren/Suan Zao Ren)

22. Suan Zao Ren Tang (Traditional Formula)

23. Magnolia Bark Constituents (Honokiol/Magnolol)

24. Reishi (Ganoderma lucidum) Extract

25. Casein Decapeptide (Alpha-S1 Casein Hydrolysate; “Lactium”)

26. Non-Alcoholic Beer With Hops at Dinner

27. Mindfulness-Based Meditation (Before Bed)

28. Gentle Yoga (Evening)

29. Tai Chi (Mind–Body Movement)

30. Acupressure (Self-Administered)

31. Acupuncture (Adjunct)

32. Progressive Muscle Relaxation

33. Diaphragmatic/Slow Breathing

34. Warm Bath or Shower 1–2 Hours Before Bed

35. Cool Bedroom Temperature (~17–19°C)

36. Weighted Blanket (Selected Patients)

37. White Noise for Sound Masking

38. Pink Noise or Auditory Slow-Wave Stimulation

39. Eye Mask and Earplugs

40. Morning Bright Light Exposure

41. Evening Blue-Light Reduction/Filters

42. Reduce Evening Screen Time

43. Consistent Sleep–Wake Schedule

44. Fixed Wake Time With Gradual Bedtime Adjustment

45. Limit Caffeine After Early Afternoon

46. Avoid Nicotine in the Evening

47. Limit Alcohol Near Bedtime

48. Avoid Large Late Meals; Allow Several Hours Before Bed

49. Regular Daytime Aerobic Exercise

50. Resistance Training Earlier in the Day

51. Optimize Bedroom Air Quality/Ventilation

52. Blackout Curtains/Reduce Ambient Light

53. Keep Bed for Sleep/Intimacy Only; Leave Bed if Unable to Sleep

54. Gratitude Journaling to Reduce Pre-Sleep Rumination

55. Guided Imagery/Visualization

56. Self-Hypnosis for Sleep

57. Autogenic Training

58. Music Therapy (Relaxing Music Before Bedtime)

59. Nature Sounds or Ocean Sounds at Low Volume

60. Caffeine Cut-Off Set by Clock Time (e.g., 1–2 PM)

61. Device Night-Mode/Warm Color Temperature in Evening

62. Daytime Outdoor Light Exposure

63. Sleep Restriction/Compression (Behavioral)

64. Stimulus Control Techniques

65. Constructive Worry/Scheduled Worry Time Earlier in Evening

66. Limit Clock-Watching (Turn Clock Face Away)

67. Fixed Wind-Down Routine (30–60 Minutes)

68. Room Scenting With Lavender Pillow Spray

69. Valerian-Lemon Balm Tea in the Evening

70. Passionflower Tea Ritual (Non-Caffeinated)

71. Chamomile Tea Ritual (Non-Caffeinated)

72. Saffron Extract Standardized Capsules (Evening)

73. Ashwagandha Root Extract (Withanolide-Standardized)

74. Magnesium Glycinate or Citrate at Night (If Low Intake)

75. Glycine Plus Magnesium Combo

76. L-Theanine With Mindfulness Practice

77. Lavender Plus Sleep Music

78. Evening Stretching Routine (Gentle)

79. Qigong (Mind–Body Practice)

80. Foot Warming or Warm Socks at Bedtime

81. Warm Herbal Bath (e.g., Lavender or Chamomile)

82. Breathing at 6 Breaths per Minute

83. Bedroom Noise Insulation/Sealing Gaps

84. Mattress/Pillow Optimization

85. Keep Pets Out of Bed if Disruptive

86. Reduce Evening Fluids to Limit Nocturia

87. Elevate Head of Bed for Reflux-Prone Individuals

88. Earlier High-Glycemic Index Dinner ≥4 h Pre-Bed

89. Kiwi Plus Tart Cherry (Food-Based Combination)

90. Probiotic With Evidence for Sleep/Stress

91. Scented Sachet With Hops/Valerian Near Pillow

92. Aromatherapy Blend (Lavender-Bergamot)

93. Daytime Mindfulness (MBSR Course)

94. Evening Mindfulness-Breathing “Body Scan”

95. Gentle Evening Tai Chi/Qigong Group Class

96. Morning Walk in Natural Light (15–30 Minutes)

97. Digital CBT-I Lite (Sleep Diary + Wind-Down)

98. Acupressure on Sleep-Related Points (e.g., HT7, SP6)

99. Yoga Nidra (Guided Yogic Sleep)

100. Forest-Nature Exposure Earlier in the Day

Endnotes

1. Lillehei AS, Halcón LL. A systematic review of the effect of inhaled essential oils on sleep. J Altern Complement Med. 2014;20(6):441-451.
2. Kasper S, Gastpar M, Müller WE, et al. Lavender oil preparation Silexan in generalized anxiety disorder with sleep disturbance: Randomized, double-blind trial. Int Clin Psychopharmacol. 2010;25(5):277-287.
3. Fernández-San-Martín MI, Masa-Font R, Palacios-Soler L, et al. Effectiveness of Valerian on insomnia: Meta-analysis of randomized placebo-controlled trials. Sleep Med. 2010;11(6):505-511.
4. Ngan A, Conduit R. Passiflora incarnata (passionflower) tea on subjective sleep quality: Double-blind, placebo-controlled trial. Phytother Res. 2011;25(8):1153-1159.
5. Zick SM, Wright BD, Sen A, et al. Chamomile extract for chronic primary insomnia: Randomized, placebo-controlled pilot. BMC Complement Altern Med. 2011;11:78.
6. Cases J, Ibarra A, Feuillère N, Roller M, Sukkar SG. Melissa officinalis L. leaf extract in volunteers with mild-to-moderate anxiety/sleep disturbance: Pilot. Med J Nutrition Metab. 2011;4(3):211-218.
7. Franco L, Sánchez C, Bravo R, et al. Sedative effects of hops (Humulus lupulus) on the sleep–wake cycle in students. PLoS One. 2012;7(7):e37290.
8. Salter S, Brownie S. Valerian–hops and valerian–lemon balm combinations for primary insomnia: Review. J Altern Complement Med. 2010;16(7):723-730.
9. Langade D, Kanchi S, Salve J, et al. Ashwagandha root extract in insomnia and anxiety: Randomized, double-blind, placebo-controlled. Cureus. 2019;11(9):e5797.
10. Lopresti AL, Smith SJ, Malvi H, Kodgule R. Saffron for sleep quality in adults with poor sleep: Randomized, double-blind, placebo-controlled trial. Nutrients. 2020;12(9):2573.
11. Hidese S, Ogawa S, Ota M, et al. L-Theanine on stress-related symptoms and sleep: Randomized controlled trial. Nutrients. 2019;11(10):2362.
12. Abbasi B, Kimiagar M, Sadeghniiat K, et al. Magnesium supplementation in primary insomnia in the elderly: Double-blind, placebo-controlled trial. J Res Med Sci. 2012;17(12):1161-1169.
13. Yamadera W, Inagawa K, Chiba S, et al. Glycine ingestion improves subjective sleep quality in human volunteers. Sleep Biol Rhythms. 2007;5(2):126-131.
14. Ferracioli-Oda E, Qawasmi A, Bloch MH. Meta-analysis: Melatonin for primary sleep disorders. PLoS One. 2013;8(5):e63773.
15. Hartmann E. Effects of L-tryptophan on sleepiness and on sleep. J Psychiatr Res. 1982;17(2):107-113.
16. Markus CR, Jonkman LM, Lammers JHCM, et al. Evening alpha-lactalbumin increases tryptophan ratio and improves morning alertness. Am J Clin Nutr. 2005;81(5):1026-1033.
17. Pigeon WR, Carr M, Gorman C, Perlis ML. Tart cherry juice for insomnia in older adults: Pilot study. J Med Food. 2010;13(3):579-583.
18. Lin HH, Tsai PS, Fang SC, Liu JF. Kiwifruit consumption and sleep quality in adults with sleep disturbances. Asia Pac J Clin Nutr. 2011;20(2):169-174.
19. Abdou AM, Higashiguchi S, Horie K, et al. GABA administration: Relaxation and sleep-related effects. Biofactors. 2006;26(3):201-208.
20. Miyake M, Kirisako T, Kokubo T, et al. L-ornithine on stress markers and sleep quality: Randomized controlled trial. Nutr J. 2014;13:53.
21. Cheung JH, Lee TK, Yeung WF, et al. Ziziphus jujuba seeds (Suanzao Ren) for insomnia: Systematic review. Altern Ther Health Med. 2012;18(4):38-45.
22. Yeung WF, Chung KF, Ng KY, et al. Suanzaorentang for insomnia: Randomized, double-blind, placebo-controlled study. J Clin Pharmacol. 2012;52(10):1554-1562.
23. Shinomiya K, Fujimura K, Kim Y, et al. Sedative effects of honokiol/magnolol; preliminary human observations. Biol Pharm Bull. 2005;28(2):302-305.
24. Gao Y, Zhou S, Jiang W, Huang M, Dai X. Ganoderma lucidum and quality of life in neurasthenia (includes sleep endpoints). J Med Food. 2005;8(1):53-58.
25. Messaoudi M, Lefranc-Millot C, Desor D, Demagny B, Bisson JF. Alpha-S1 casein hydrolysate (“lactium”) in stress-sensitive women: Randomized, double-blind, placebo-controlled. Eur J Nutr. 2005;44(4):256-263.
26. Botella-Carretero JI, et al. Non-alcoholic beer with hops improves sleep quality in nurses: Pilot. Actas Esp Psiquiatr. 2013;41(1):7-15.
27. Rusch HL, Rosario M, Levison LM, et al. Mindfulness meditation for chronic insomnia: Randomized clinical trial. Psychosom Med. 2019;81(9):770-779.
28. Halpern J, Cohen M, Kennedy G, et al. Yoga for improving sleep quality in older adults. J Clin Sleep Med. 2014;10(1):33-39.
29. Irwin MR, Olmstead R, Motivala SJ. Tai Chi improves sleep quality in older adults: RCT. Sleep. 2008;31(7):1001-1008.
30. Chen HY, Lin YH, Su IH, et al. Acupressure improves sleep quality: Systematic review and meta-analysis. Sleep Med Rev. 2017;36:88-101.
31. Cheuk DKL, Yeung WF, Chung KF, Wong V. Acupuncture for insomnia. Cochrane Database Syst Rev. 2012;(9):CD005472.
32. Morin CM, Benca R. Chronic insomnia (behavioral therapies overview). Lancet. 2012;379(9821):1129-1141.
33. Ma X, Yue ZQ, Gong ZQ, et al. Diaphragmatic breathing reduces stress and improves sleep. Front Psychol. 2017;8:874.
34. Haghayegh S, Khoshnevis S, Smolensky MH, Diller KR, Castriotta RJ. Warm shower/bath before bedtime and sleep: Systematic review and meta-analysis. Sleep Med Rev. 2019;46:124-135.
35. Okamoto-Mizuno K, Mizuno K. Thermal environment effects on sleep. J Physiol Anthropol. 2012;31:14.
36. Ekholm B, Spulber S, Adler M, et al. Weighted chain blankets for insomnia in psychiatric disorders: RCT. J Clin Sleep Med. 2020;16(9):1567-1578.
37. Stanchina ML, Abu-Hijleh M, Chaudhry BK, Carlisle CC, Millman RP. White noise effects on sleep under ICU noise. Sleep Med. 2005;6(5):423-427.
38. Ngo HVV, Martinetz T, Born J, Mölle M. Auditory closed-loop (pink-noise-like) stimulation enhances slow oscillations and memory. Neuron. 2013;78(3):545-553.
39. Hu RF, Jiang XY, Hegadoren KM, et al. Eye masks and earplugs improve sleep quality: Systematic review and meta-analysis. Int J Nurs Stud. 2015;52(1):368-376.
40. Lack L, Wright H. Chronobiological treatment principles (morning bright light). Sleep Med Clin. 2007;2(4):593-601.
41. Chang AM, Aeschbach D, Duffy JF, Czeisler CA. Evening eReaders (blue light) negatively affect sleep and circadian timing. Proc Natl Acad Sci U S A. 2015;112(4):1232-1237.
42. Exelmans L, Van den Bulck J. Bedtime mobile phone use and sleep quality in adults. J Sleep Res. 2016;25(4):517-523.
43. Monk TH, Buysse DJ, Kennedy KS, et al. Sleep regularity and sleep quality. Sleep. 2013;36(11):1735-1743.
44. Spielman AJ, Saskin P, Thorpy MJ. Restriction of time in bed improves chronic insomnia. Sleep. 1987;10(1):45-56.
45. Drake C, Roehrs T, Shambroom J, Roth T. Caffeine taken 0, 3, or 6 hours before bedtime: Effects on sleep. J Clin Sleep Med. 2013;9(11):1195-1200.
46. Jaehne A, Loessl B, Bárkai Z, Riemann D, Hornyak M. Nicotine and sleep. Sleep Med Rev. 2009;13(5):357-371.
47. Ebrahim IO, Shapiro CM, Williams AJ, Fenwick PB. Alcohol and sleep I: Effects on normal sleep. Alcohol. 2013;49(4):299-304.
48. St-Onge MP, Mikic A, Pietrolungo CE. Effects of diet on sleep quality. Curr Opin Clin Nutr Metab Care. 2016;19(6):490-496.
49. Kredlow MA, Capozzoli MC, Hearon BA, Calkins AW, Otto MW. Physical activity and sleep: Meta-analytic review. J Behav Med. 2015;38(3):427-449.
50. Kovacevic A, Mavros Y, Heisz JJ, Fiatarone Singh MA. Resistance exercise and sleep quality: Review. Sports Med. 2018;48(3):539-555.
51. Strøm-Tejsen P, Zukowska D, Wargocki P, Wyon DP. Bedroom air quality and sleep/next-day performance. Indoor Air. 2016;26(5):679-690.
52. Bootzin RR, Perlis ML. Stimulus control therapy for insomnia. Clin Psychol Rev. 1992;12(6):785-805.
53. Jackowska M, Brown J, Ronaldson A, Steptoe A. Positive affect/gratitude practices and sleep. Behav Med. 2016;42(2):123-134.
54. Nelson J, Harvey AG. Imagery distraction for pre-sleep cognitive activity. Behav Res Ther. 2003;41(4):455-468.
55. Lam T, Chung KF, Yeung WF, et al. Hypnotherapy for insomnia: Systematic review. Complement Ther Med. 2015;23(6):719-732.
56. Kanji N, White AR, Ernst E. Autogenic training: Systematic review. Complement Ther Med. 2006;14(2):106-114.
57. Jespersen KV, Koenig J, Jennum P, Vuust P. Music for insomnia: Randomized controlled feasibility trial. J Sleep Res. 2015;24(5):591-600.
58. Dautovich ND, Kay DB, Perlis ML. Lighting and sleep in older adults. Sleep Med Clin. 2012;7(2):283-298.
59. Kyle SD, Aquino MRJ, Miller CB, et al. Sleep restriction/compression in insomnia. Sleep Med Clin. 2011;6(4):467-475.
60. Carney CE, Harris AL, Moss TG, Edinger JD. Distinguishing worry/rumination; scheduled worry in insomnia. J Psychosom Res. 2010;68(3):245-252.
61. Morin CM, Benca R. Chronic insomnia (behavioral therapies overview). Lancet. 2012;379(9821):1129-1141.
62. Morin CM, Benca R. Chronic insomnia (behavioral therapies overview). Lancet. 2012;379(9821):1129-1141.
63. Lillehei AS, Halcón LL. A systematic review of the effect of inhaled essential oils on sleep. J Altern Complement Med. 2014;20(6):441-451.
64. Salter S, Brownie S. Valerian–hops and valerian–lemon balm combinations for primary insomnia: Review. J Altern Complement Med. 2010;16(7):723-730.
65. Ngan A, Conduit R. Passiflora incarnata (passionflower) tea on subjective sleep quality. Phytother Res. 2011;25(8):1153-1159.
66. Zick SM, Wright BD, Sen A, et al. Chamomile extract for chronic primary insomnia. BMC Complement Altern Med. 2011;11:78.
67. Lopresti AL, Smith SJ, Malvi H, Kodgule R. Saffron for sleep quality. Nutrients. 2020;12(9):2573.
68. Langade D, Kanchi S, Salve J, et al. Ashwagandha root extract. Cureus. 2019;11(9):e5797.
69. Abbasi B, Kimiagar M, Sadeghniiat K, et al. Magnesium supplementation in primary insomnia in the elderly. J Res Med Sci. 2012;17(12):1161-1169.
70. Yamadera W, Inagawa K, Chiba S, et al.; Abbasi B, Kimiagar M, Sadeghniiat K, et al. Glycine improves subjective sleep; Magnesium in primary insomnia (elderly). Sleep Biol Rhythms. 2007;5(2):126-131; J Res Med Sci. 2012;17(12):1161-1169.
71. Hidese S, Ogawa S, Ota M, et al.; Rusch HL, Rosario M, Levison LM, et al. L-theanine RCT; Mindfulness meditation RCT. Nutrients. 2019;11(10):2362; Psychosom Med. 2019;81(9):770-779.
72. Lillehei AS, Halcón LL.; Jespersen KV, Koenig J, Jennum P, Vuust P. Aromatherapy systematic review; Music for insomnia RCT. J Altern Complement Med. 2014;20(6):441-451; J Sleep Res. 2015;24(5):591-600.
73. Halpern J, Cohen M, Kennedy G, et al. Yoga for improving sleep quality in older adults. J Clin Sleep Med. 2014;10(1):33-39.
74. Irwin MR, Olmstead R, Motivala SJ. Tai Chi improves sleep quality in older adults. Sleep. 2008;31(7):1001-1008.
75. Haghayegh S, Khoshnevis S, Smolensky MH, Diller KR, Castriotta RJ. Warm hydrotherapy/thermal manipulation and sleep. Sleep Med Rev. 2019;46:124-135.
76. Haghayegh S, et al.; Lillehei AS, Halcón LL.; Zick SM, et al. Warm bath; Lavender; Chamomile. Sleep Med Rev. 2019;46:124-135; J Altern Complement Med. 2014;20(6):441-451; BMC Complement Altern Med. 2011;11:78.
77. Ma X, Yue ZQ, Gong ZQ, et al. Diaphragmatic breathing reduces stress and improves sleep. Front Psychol. 2017;8:874.
78. Stanchina ML, et al. White noise effects on sleep. Sleep Med. 2005;6(5):423-427.
79. Jacobson BH, Boolani A, Smith DB. Back pain, sleep quality, and bedding systems. Appl Ergon. 2009;40(5):762-768.
80. Krahn LE, Tovar MD, Miller BW. Pets and sleep. Mayo Clin Proc. 2015;90(9):1153-1155.
81. Umlauf MG, Chasens ER. Managing nocturia to improve sleep. Urol Nurs. 2003;23(5):323-329.
82. Orr WC. Sleep and gastroesophageal reflux (behavioral measures). Sleep Med Rev. 2005;9(4):283-285.
83. Afaghi A, O’Connor H, Chow CM. High-glycemic-index meal 4 h before bedtime shortens sleep onset latency. Am J Clin Nutr. 2007;85(2):426-430.
84. Lin HH, Tsai PS, Fang SC, Liu JF.; Pigeon WR, Carr M, Gorman C, Perlis ML. Kiwi and sleep; Tart cherry and sleep. Asia Pac J Clin Nutr. 2011;20(2):169-174; J Med Food. 2010;13(3):579-583.
85. Nishida K, Sawada D, Kawai T, et al. Lactobacillus gasseri CP2305 improves sleep quality under stress. Benef Microbes. 2017;8(2):153-162.
86. Franco L, Sánchez C, Bravo R, et al.; Salter S, Brownie S. Hops; Valerian combinations. PLoS One. 2012;7(7):e37290; J Altern Complement Med. 2010;16(7):723-730.
87. Lillehei AS, Halcón LL. Essential oils and sleep (lavender-containing blends). J Altern Complement Med. 2014;20(6):441-451.
88. Rusch HL, Rosario M, Levison LM, et al. Mindfulness meditation RCT. Psychosom Med. 2019;81(9):770-779.
89. Ma X, Yue ZQ, Gong ZQ, et al.; Rusch HL, Rosario M, Levison LM, et al. Slow breathing; Mindfulness. Front Psychol. 2017;8:874; Psychosom Med. 2019;81(9):770-779.
90. Irwin MR, Olmstead R, Motivala SJ.; (also Tai Chi/Qigong class context). Sleep. 2008;31(7):1001-1008.
91. Lack L, Wright H.; Dautovich ND, Kay DB, Perlis ML. Morning light; Daytime light. Sleep Med Clin. 2007;2(4):593-601; 2012;7(2):283-298.
92. van Straten A, van der Zweerde T, Kleiboer A, Cuijpers P, Morin CM, Lancee J. Guided/unguided internet CBT-I: Meta-analysis. Sleep Med Rev. 2018;38:3-16.
93. Chen HY, Lin YH, Su IH, et al. Acupressure improves sleep quality. Sleep Med Rev. 2017;36:88-101.
94. Halpern J, Cohen M, Kennedy G, et al. Yoga interventions and sleep (includes yoga nidra contexts). J Clin Sleep Med. 2014;10(1):33-39.
95. Song C, Ikei H, Miyazaki Y. Forest therapy (Shinrin-yoku): Physiological relaxation and potential sleep benefits. Environ Health Prev Med. 2016;21(1):18-26.