As with many aspects of health and well-being, if you travel around the world then you’ll notice that methods and beliefs vary wildly, and sleep is no different. There are also lots of sleep remedies in the form of foods, oils, vitamins, etc, that have come from various countries around the world and are believed to help us get a better night’s sleep.
The lovely experts at The Sleep Matters Club powered by Dreams have put together a list of some of them for us…
Lavender (Europe & Africa)
Lavender is probably one of the most popular sleep remedies as it’s known for its calming effect in aromatherapy. There are plenty of studies out there that suggest lavender can help you relax, and even induce drowsiness.
Lavender can be incorporated into your bedtime routine by placing dried lavender in a small sachet under your pillow or using lavender essential oil in a diffuser in your bedroom about 30 minutes before you plan to sleep. You might also enjoy adding a few drops of lavender oil to your evening bath or spraying a lavender linen spray on your bedsheets and pillowcases to create a calming atmosphere.
Valerian (Germany)
Valerian is a flowering plant native in many parts of the world including Europe, Asia and the Americas, and its root can be used as a form of sedative, making it a popular sleep remedy. It is the root of the plant that is of use, which is actually approved in Germany by their herb regulatory agency and is readily available in supplements. Incidentally, the dried root apparently smells like dirty socks!
Consider taking valerian root supplements 30-60 minutes before bedtime or brewing a cup of valerian root tea to drink an hour before sleep. If you prefer a gentler approach, valerian tinctures added to water or tea can also help ease you into slumber.
Wild Lettuce (England)
Wild lettuce can be found growing in the east and south east of England, but rarely anywhere else in the country (it also grows in Australia). Wild lettuce can help ease joint pain and anxiety, and may also help combat restless leg syndrome. However, it can also cause mild psychotropic effects that are apparently similar to opium.
Wild Lettuce may be worth exploring as an extract supplement if you struggle with joint pain or restless leg syndrome, though it’s important to consult with a healthcare provider before using it due to its mild psychotropic effects.
Read: National Bed Month: 7 Unconventional Sleep Hacks That Help You Fall Asleep Fast
Dried Jujube (China)
The jujube is a small tree that bears oval fruit, which, when dried, look like dates. It is in their dried form that they are most effective, although some believe that it is the seeds that can help promote better sleep. The sweet smell produced from the tree is said to make teenagers fall in love!
To incorporate dried jujube into your daily routine, try snacking on these date-like fruits in the evening or make a soothing jujube tea by simmering them in water. They also make a nice addition to other calming herbal teas like chamomile for a double dose of sleep-promoting benefits.
Voodoo (Haiti)
Those who follow voodoo create a cloth made from various special ingredients and wrap it around their head to sleep in. They believe this will ward off bad dreams and encourage good ones.
Chamomile (Eastern Europe)
Native to countries such as Croatia and Serbia, chamomile is another very popular sleep remedy, particularly when made into a tea. It acts as a sedative and has become common in many countries around the world. You can buy chamomile tea from supermarkets or make your own using the plant’s flowers. You can also add milk, honey and lemon to taste.
Chamomile can become part of your nightly ritual when you brew a cup 30-45 minutes before bedtime, perhaps adding honey, lemon, or milk to taste. For maximum effectiveness, cover the tea while it steeps to retain all of the essential oils that promote relaxation.
Warm Milk (Rwanda)
Having a glass of warm milk before bed is a routine that people across the world take part in, but it’s actually particularly popular in African countries such as Rwanda, where milk is a staple and other resources are limited. Milk contains tryptophan, which can cause drowsiness, but some believe that it’s more of a psychological effect that can help calm you before bed.
The Rwandan tradition of warm milk is simple to incorporate – drink a small glass about an hour before bed, perhaps enhanced with a little honey or a sprinkle of nutmeg. Making this a consistent part of your bedtime routine enhances both the physical and psychological benefits.
Poems (China)
If a child is struggling to sleep, according to this custom from China, their parents will write a poem, which is then tied to a lamppost. It is believed that every person who reads the poem transmits and prayer up to God to help the child sleep.
Drawing from the Chinese poem custom, try writing down your thoughts before bed as a way to release them from your mind. This practice, along with creating a consistent bedtime routine that incorporates one or more of these remedies, signals to your body that it’s time to wind down and prepare for rest.
Worry Dolls (Guatemala)
It is a custom in Guatemala for children to own a ‘worry doll’. They will tell the doll all their worries before they go to bed and place it under their pillow. By morning, the doll has taken away their worries. Obviously there’s no scientific background to this, but it may well have a psychological effect, helping children feel more relaxed before bed-time.
Keep a small doll or journal by your bedside and take a few minutes before bed to “tell” your worries to the doll or write them down, helping to clear your mind of anxious thoughts before you attempt to sleep.
Passion Flowers (North & South America)
Passion Flower leaves and roots have been used in medicine since the Native Americans, when it was a treatment for insomnia. It is said to release GABA, a neurotransmitter chemical found in the brain, which promotes relaxation.
From the Americas, passion flower can be enjoyed as a tea in the evening or taken as a supplement if recommended by your healthcare provider. Many commercial sleep-promoting herbal blends include passion flower combined with other calming herbs for synergistic effects.
The Bottom Line
Consider selecting one or two remedies that appeal to you most and incorporate them consistently into your routine, as many work best when they become part of a calming pre-sleep ritual that you practice regularly.
