3 natural remedies for better sleep (2024)

A good night's sleep makes a big difference to the quality of our lives. It allows us to be at our best in all aspects of our health. Sleep is a fundamental pillar of our well-being. We all know the repercussions of a bad night's sleep.^{2, 4}

After a good night's sleep, whether in terms of quality or quantity, we feel a sense of recovery that influences our general state. Its effects are felt on our attention and memory, as well as on our entire physical and mental health..^{2, 4}

The benefits of a good night's sleep

• Cognitive health: better memory and concentration help us to learn more quickly and effectively.
• Increased energy and motivation
• Impact on mood, emotional management, prevention of depression symptoms
• Effective immune system support
• Reduced risk of cardiovascular disease^{2, 4}

Every night, we go through a series of sleep cycles. As soon as we fall asleep, the body undergoes a series of changes known as "sleep cycles".

For example, the brain becomes agitated, then calms down, then becomes agitated again until we wake up in the morning..^{2, 4}

Sleep cycles

Phase 1 or falling asleep

Phase 1 is the transition from wakefulness to sleep, similar to semi-conscious drowsiness. Heart rate and breathing decrease, muscles gradually relax, eyes move under closed eyelids.

During this phase, brain activity gradually slows from alpha waves (waves associated with wakefulness) to theta waves (brain waves associated with states of deep relaxation). This phase varies from person to person, but can last up to 10 minutes..^{2, 4}

Phase 2 or light sleep

Light sleep lies between falling asleep and deep sleep. During this period, ocular, muscular, cardiac and bodily activities diminish, but the senses remain alert and sensitive to external stimuli. It's easy to wake up during light sleep.^{2, 4}

Phase 3 or deep sleep

Deep sleep occurs after the transition phase between waking and sleeping, following light sleep.

In deep sleep, muscles relax completely and the body goes into a state of wakefulness.

What's more, during this phase, brain activity slows down. Brain waves are regular and wide, oscillating slowly. This is known as "delta sleep", meaning that the brain becomes less and less receptive to external stimuli. During this phase, noise and light are less likely to disturb a sleeping person.

Deep sleep is the most restorative phase. The role of this phase is to ensure complete recovery and maintain good health..^{2, 4, 5}

Phase 4 or REM sleep

The last stage of the sleep cycle is REM sleep, after the deep and light sleep phases. It is also the phase when we dream most intensely. This phase plays a crucial role in the sleep cycle. It's during this phase that "The Rapid Eye Movement" (REM) takes place. Under closed eyelids, the eyes never stop moving. This phase gives the impression of being awake. It's called "REM sleep" because it gives the body the impression of being out of control..^{2, 4, 6}

Factors contributing to sleep difficulties

• Age (menopause, aging, etc.)
• Neccturia (need to urinate at night)
• Level of arousal
• Physical and mental health
• Diet (time, quantity, diet, etc.)
• Caffeine
• Blue light (suppresses melatonin production and delays sleep)
• Taking medication⁷

Autumn is the time of year when darkness dominates over daylight, directly influencing and even controlling several essential functions of the emotional brain. As the days shorten with the arrival of autumn and then winter, one in three people feels a change in their energy..⁸

Did you know that light enters the brain through the eyes, and its effect is transmitted directly to the hypothalamus (central nervous system), which lies at the heart of the emotional brain? It is biologically designed to draw the body and brain into the rhythm of the seasons, affecting the lengthening or shortening of the days.

The hypothalamus also governs the secretion of all the body's hormones linked to appetite, libido, sleep cycles, menstrual cycles, temperature regulation, fat metabolism and, above all, mood and energy for action. What a conductor!^{8, 9}

Sleep and hormones

Melatonin (sleep hormone)

Melatonin is a hormone produced by the pineal gland (also known as the ephiphysis) and released into the general circulation. Melatonin production increases at the end of the day, when light levels fall. Melatonin production peaks between 2 and 5 am. This is why it's nicknamed the sleep hormone or the hormone of darkness. It then breaks down quite rapidly.^{10, 11}

Darkness to synthesize melatonin

When we have trouble sleeping, one factor not to be overlooked is sleeping in complete darkness, as our eyes and skin have light sensors that send the message to the body to stay awake. The pineal gland cannot synthesize the sleep hormone, and it is thanks to melatonin that it is possible to enter the deep sleep phase..^{9, 10, 11}

Cortisol, our action hormone

Another hormone regulated by the hypothalamus is cortisol, the main stress or action hormone, which follows a twenty-four-hour rhythm. For example, the last hour of sleep, where cortisol comes into play, increases gradually after the dream or deep sleep phase. Released gradually, cortisol accompanies us throughout the day, diminishing with the arrival of melatonin (the sleep hormone).¹²

An important detail: If you go to bed and your cortisol is too high, it will be very difficult to fall asleep. You need to relax first to lower your cortisol and fall asleep.

Herbal remedies and natural supplements for better sleep

Let's talk about herbal remedies for better sleep. The natural supplements Bonne Nuit! and Relax from the company A. Vogel help you relax and fall asleep. This is thanks to the active ingredients used for deep sleep: lemon balm, magnesium, L-tryptophan, fresh lettuce.

Lemon balm

Lemon balm has calming and soothing properties. It relieves nervous tension and the physiological effects of stress.

It calms the over-activation of the sympathetic nervous system and, in turn, reduces the secretion of adrenalin and cortisol (hormones secreted by the adrenal glands). Lemon balm also helps to increase levels of GABA (a neurotransmitter that promotes calm) in the brain. It's a plant that helps you fall asleep and maintain quality sleep. It supports cognitive functions such as memory, calms the mind and promotes mental clarity..^{1, 13, 14, 15}

Magnesium

Magnesium is an essential mineral that plays a critical role in our bodies, contributing to over 300 biochemical reactions, such as DNA and protein synthesis, carbohydrate metabolism, energy production and cell signalling. It plays a role in antioxidant regeneration, makes bones stronger and healthier, modulates our perception of pain and helps produce the neurotransmitters that keep our brains happy and healthy.

Magnesium deficiency can lead to a variety of health problems, which is why it's important to maintain an adequate intake..¹⁶

Magnesium helps regulate sleep and muscle relaxation. Magnesium deficiency can disrupt the sleep cycle, leading to insomnia and difficulty falling asleep.

It plays an important role in the functioning of the nervous system, as it is involved in the regulation of neurotransmitters such as GABA, which positively affect mood., anxiety and depression.¹⁶

L-Tryptophan

Of the 20 amino acids that make up proteins, 9 are considered "essential", including L-Tryptophan. The body cannot manufacture it, so it must be obtained from the diet or through supplementation.

Its main action is in the central nervous system, particularly in the brain. It is used to synthesize neurotransmitters such as serotonin and melatonin. Serotonin, also known as the "happy hormone", modulates communication between neurons and helps regulate mood and anxiety, etc. Melatonin, known as the "sleep hormone", is similar in structure to serotonin.

L-tryptophan intake must be regular, as the body stores very little of this amino acid..¹⁷

Fresh lettuce

Lettuce's active compound "lactucarium" is also known as "lettuce opium" for its calming and sleep-inducing effect. It is in this "juice or latex" that the soporific resides.

In a study published on May 29, 2017 in the journal Food and Science and Biotechnology, researchers from Seoul University showed that romaine lettuce was "an interesting source of sleep support"..

According to the study, the use of romaine lettuce extract significantly reduced sleep latency or time to sleep, while increasing sleep duration.^{1, 18, 19}

Bonne Nuit! by A. Vogel Bonne Nuit! comes in a sachet containing granules. This non-addictive natural remedy is used as a sleep aid.

Relax by A. Vogel is a homeopathic remedy that helps sleep and relieves mental stress. A powerful combination of medicinal plants: passionflower, lemon balm and valerian.²⁰

Passionflower

Passionflower contains active substances known for their relaxing and calming effects. Thanks to its many components and their powerful sedative and antispasmodic GABAergic activity, it soothes the central nervous system. It releases endorphins, molecules of well-being, and interacts with opioid receptors (opioid receptors which regulate pain perception, feelings of well-being, pleasure and mood).

In cases of insomnia, it relaxes muscles through the production of endorphins, promoting natural sleep. Non-addictive.^{21, 22}

Common uses of passionflower :

• Anxiety
• Helps to relax during periods of stress
• Pain (neuralgia)
• Insomnia
• Attention deficit hyperactivity disorder (ADHD)

Valerian

Valerian is a plant that has been used around the world for centuries. It is essentially sedative and contains active compounds, essential oils that are renowned for their relaxing effects on the nervous system. It is therefore a popular remedy for stress and sleep disorders. It is useful for nervous people who have trouble falling asleep. It improves sleep quality and reduces frequent night-time awakenings. It can be used frequently, occasionally or even repeatedly. Valerian exerts an anti-anxiolytic action by acting on GABA, the neurotransmitter responsible for central nervous system inhibition, as well as on serotonin receptors, which are affected by stress..^{1, 23}

In conclusion

Resting implicitly means shutting down everything that connects us to mental and physical activity. Our bodies are programmed according to a circadian cycle, which we try to lengthen with the help of artificial light, and at what cost.

To get a good night's sleep, turn off your cell phone and computer and turn down all the stimulants that abound in our daily lives..²⁷

I wish you good nights of recuperative sleep!

About the author

Marie Couture, Certified Naturopath

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References

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2. https://www.ulaval.ca/mon-equilibre-ul/mes-habitudes-de-vie/sommeil-et-bien-etre
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