Natural sleep aids: Do they really work?

Do natural sleep aids really work? And are they an effective way to deal with sleep apnea, insomnia or other sleep problems?

Although natural sleep aids are widely used to help promote healthy sleep, they’re not a clinically diagnosed treatment option for obstructive sleep apnea or central sleep apnea. However, if your sleep apnea is considered to be mild, or if you’re experiencing poor sleep but not to the extent that you’ve pursued a sleep apnea diagnosis, you may be tempted to give natural sleep aids a try.

If so, what results can you expect? It’s difficult to find clinical evidence telling us that natural sleep aids work to treat sleep apnea, insomnia or any other sleep-related problem. Let’s take a 2009 research study published in the journal Sleep Medicine for example. The study reported that the use of natural sleep aids was a “common practice” — particularly among females, the young and the educated.¹

However, that study also suggested that the effect of those natural sleep aids was elusive. Since the people who used them were generally engaged “in more health-promoting behaviors” than those who didn’t, it couldn’t be concluded whether positive effects were from the sleep aids or the users’ healthy lifestyles. The study added that the users of natural sleep aids “tended to perceive themselves as healthier when compared with prescribed medication users and nonusers of sleep aids.”

The most common natural sleep aids

That being said, here’s a rundown of the most common types of natural sleep aids, along with commentary about their effectiveness from the National Center for Complementary and Alternative Medicine (NCCAM), a division of the U.S. National Institutes of Health.²

Chamomile.

This bedtime tea is commonly used to combat sleep problems and was cited as the most popular natural sleep aid in the 2009 Sleep Medicine study referenced above. However, the NCCAM warns that “its effectiveness for insomnia is lacking.”

Valerian.

This is another popular natural sleep aid, often combined with sedative herbs such as hops, lemon balm and lavender. However, it comes with the same commentary from the NCCAM – it’s very widely used, but not proven to be effective.

Melatonin.

This naturally occurring hormone is also commonly used for insomnia. “Although more research is still needed, studies suggest that melatonin can help elderly people with insomnia fall asleep faster, and may also be beneficial for other people with insomnia,” the NCCAM reports, adding that “effects are generally small.”

Acupuncture.

Another common method for people to relieve sleep problems (as well as anxiety and stress in general) is acupuncture. “A review of available studies found some evidence of benefits,” says the NCCAM report, before warning, as usual, that those results were inconclusive.

Music and relaxation therapy.

“There is scientific evidence that music therapy can have sleep benefits for older adults and children,” the NCCAM report states, adding that “cognitive forms of relaxation (such as meditation) have had slightly better results than somatic forms (such as progressive muscle relaxation).”

Yoga.

According to the NCCAM report, “Preliminary studies suggest that yoga may also improve sleep quality,” especially when combined with other components of behavioral therapy (such as sleep restriction and stimulus control).

Remember, natural sleep aids and dietary supplements are not regulated by the FDA, which means there’s little consistency in labels and dosages. That makes it difficult to judge their safety and effectiveness. And, like all drugs, they can have risks and side effects that can offset any improved sleep they may offer.