They don’t always work.
Some people reach for over-the-counter
or prescription drugs to help them fall
asleep. But the side effects range from
annoying—as in waking up groggy—to
downright disturbing. Certain prescription
sleep aids have been associated with “sleep
eating,” where people eat during the night,
but in the morning
have no memory of
what they ate. Even
more alarming are
the stories of people
driving while under
the influence of these
sleep aids, crashing
into parked cars—even
running over people—
and having no memory
of it after. The inci-
dences may be rare,
but it’s not an accept-
able risk to me.
nobutyric acid (GABA) receptors, helping
the nervous system calm down. With mild
anti-inflammatory and analgesic properties,
lemon balm may also help reduce pain that
can cause sleeplessness. In a double-blind,
placebo-controlled British study, healthy
volunteers in the lemon balm treatment
group significantly improved their cognitive
function and calmness
ratings compared to
placebo. What’s more,
the calmness lasted
the remainder of the
testing day.
Lavender (Lavan-
dula angustifolia) is
another natural sleep
aid. Long promoted for
its effects on feelings
of well-being, lavender
flowers were commonly
placed under pillows
to help promote sleep.
The very scent of lavender is calming, so
FALL ASLEEP NATURALLY—WITHOUT
much so that one study in the Journal of
HARMFUL SIDE EFFECTS
Research in Pharmacy Practice found it
Natural medicines may be just what you helpful in relieving the anxiety of patients in
need to help you fall asleep faster and stay
dental offices. Scientific studies suggest that
asleep. These four botanicals are known for
lavender oil works to relieve anxiety and as a
their ability to calm our minds and relax our mild sedative, increasing deep sleep. People
bodies so we can sleep more soundly.
who use lavender also experience more
Lemon Balm (Melissa officinalis) is a
energy and alertness in the morning.
lemon-scented herb that has been used
Mandarin (Citrus reticulata) is tradi-
medicinally for centuries. Lemon balm is
tionally used to help settle the nervous
an effective calming agent and mild seda-
system and induce sleep. The dried peel, or
tive. Recent scientific studies have proposed zest, of mandarin has been recorded in the
that lemon balm may bind to gamma-ami-
Chinese Pharmacopoeia, which describes
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