Will These 5 Folk Remedies Really Help You Sleep?

If you routinely turn out the lights, crawl into bed and end up tossing and turning or staring at the ceiling, you might be willing to try almost anything to help you drift into dreamland, but some remedies work better than others.

失眠是一个普遍的问题。估计30% of adults experience periodic bouts of sleeplessness, according to the American Sleep Association. Its prevalence — and associated health risks, which range fromhigh blood pressure and heart disease to diabetes and obesity— are among the reasons possible “cures” are abundant. But, do natural approaches like counting sheep even work? Experts weigh in on the science behind five common folk remedies.

睡觉前酿造一杯草药可以缓解失眠。大量研究检查了洋甘菊茶对睡眠的影响，包括发表在《高级护理杂志》上这发现每天喝洋甘菊茶的女性比非豆豆饮酒的女性睡两周。

除了洋甘菊的潜在诱导睡眠素质外，艾伯塔省卡尔加里睡眠与人类表演中心行为睡眠医学总监凯瑟琳·拉斯穆森（Katherine Rasmussen）指出，它可以用作降低身体和质量身体的提示进入睡眠状态。”

专家提示：Turn on the kettle about an hour before bed and let the warm liquid soothe you into sleep.

Soaking in a hot bath is an ideal bedtime ritual. A 2019studyfound warm baths and showers improved sleep. Co-author Shahab Haghayegh, a PhD candidate at the University of Texas at Austin, believes warm water stimulates your thermoregulatory system, decreasing your core temperature and signaling it’s time for bed.

“洗澡有助于natural circadian processesand increase your chances of not only falling asleep more quickly but getting a better sleep,” he says.

In ayurveda, washing your feet before bed is said to help with sleep due to the same principles.

专家提示：For maximum benefit, Haghayegh suggests scheduling a hot bath or shower (or washing your feet in warm water) 1–2 hours before bed and immersing yourself in the water for at least 10 minutes.

想象一长串蓬松的绵羊跳过篱笆，似乎是一种冥想形式，但是重复的可视化似乎行不通。一studyfound that those with insomnia who counted sheep took longer to fall asleep than those who imagined tranquil scenes.

Counting sheep might not work but Rasmussen “highly recommends” other forms of meditation, including apps, to help you combat insomnia. Newresearch表现出正念冥想与更长的睡眠持续时间和增加的睡眠质量有关。

专家提示：“Meditation decreases arousal that may be keeping you awake,” she says.

Putting a lavender sachet under your pillow or adding a few drops of essential oil to your pillowcase might do more than add a fresh fragrance to the bedroom.明尼苏达大学的研究人员found lavender improved sleep — and Rasmussen admits the pretty perennial has a long history of use as a herbal medicine — but data on its effectiveness is sparse.

Rasmussen does, however, believe essential oils are less effective than medication and cognitive behavioral therapy for treating insomnia. “We just don’t have a lot of empirical evidence,” she says.

专家提示：There’s no harm in putting a sachet under the pillow.

Several studies have found positive associations, includingresearchthat showed those who took melatonin fell asleep seven minutes faster than those given a placebo — but avoid taking too much. The amount of melatonin varies widely between products. The Council for Responsible Nutrition, a trade group representing the supplement industry,推荐低于10毫克的剂量。

专家提示：拉斯穆森建议从审查品牌的医生或药剂师那里购买褪黑激素。

Some folk remedies can be successful for addressing sleeplessness, but it’s best to see a sleep doctor if you have chronic insomnia.