Which active ingredients help you sleep better?

Insomnia refers to involuntary sleep deprivation, which may be occasional (linked to a specific trigger) or chronic (more than three episodes of insomnia per week for at least three months) (4). It often manifests as difficulty falling asleep, waking up during the night or waking up too early. Contrary to popular belief, the problem is not confined to our nights, as the impact of insomnia extends into the day, with, for example, a tendency to doze off during the day or even to fall asleep.

According to Spielman’s 3P model (5), the development of chronic insomnia is thought to be based on:

• the presence of predisposing factors (genetic vulnerability, sensitivity to stress, etc.);

• the emergence of precipitating factors (emotional shock, physical pain, stressful events, etc.);

• the persistence of perpetuating factors (changes in habits, time spent in bed, etc.).

If you have recently started experiencing sleep difficulties, the key is to start addressing your predisposing factors (as far as possible…) as well as the precipitating factors. Again, not all of these can be changed; the main aim is to minimise their impact on your sleep. The choice of which category of active ingredients to prioritise therefore depends heavily on the factor you identify. In the case of stress, for example, you might opt for active ingredients that help to calm the nervous system.  

Another scenario: if you want to prevent a brief bout of insomnia from turning into chronic insomnia, it is the perpetuating factors that will make the difference. The good news is that it is generally easier to address these factors than the predisposing or precipitating ones. Whilst certain active ingredients designed to improve sleep (e.g. relaxants) may well help you sleep more comfortably, research suggests that cognitive behavioural therapy for insomnia is a better option (6).

Sedative active ingredients are probably the best known for reducing the time it takes to fall asleep. However, there are other categories of substances that can help you fall asleep more quickly.

Passionflower has been studied more for its anxiolytic effects than for any potential sedative effects, as has lime blossom. Strictly speaking, sedative plants help to lower alertness levels or reduce the activity of the central nervous system, which can sometimes cause drowsiness. Valerian does indeed have a reputation as a sedative plant, but it is not the only one, nor even the most well-documented in this category. Read also: Sleep better with natural plants and herbal teas.

There is sometimes a significant gap between the active ingredients traditionally reputed to have sleep-enhancing benefits and those backed by the strongest scientific evidence. The selection below lists five active ingredients that have the advantage of being supported by relatively robust clinical evidence of their effectiveness.

Not all sleep problems stem from the same causes or involve the same physiological processes. Similarly, active ingredients designed to improve sleep can rarely address all these factors at once. Here, then, is some guidance to help you make the right choice.

Difficulty falling asleep

This may apply to you if… it takes you more than thirty minutes to fall asleep after getting into bed, even if you’re tired and didn’t get much sleep the night before. This delay may be accompanied by rumination and physical or psychological tension.

Substances to consider: opt for melatonin if your difficulty falling asleep stems from a disruption to your biological clock. In other cases, you could try L-theanine, which appears to produce subjective but encouraging results in reducing the time it takes to fall asleep.

Stress and anxiety

This may apply to you if… you remain mentally hyperactive at bedtime, with a tendency to overreact to your surroundings and let yourself be overwhelmed by a flood of thoughts. This arousal also manifests physically: a racing heart, sweating and startling easily.

Ingredients to look out for: Lavender and saffron are both traditional remedies for anxiety and stress that interfere with sleep.

Waking up during the night

This may apply to you if… you are fully awake and aware of your surroundings for around twenty minutes and find it difficult to get back to sleep. These episodes occur several times a night, usually at regular intervals, or have persisted for several weeks.

Active ingredients to consider: These are more difficult to identify, as there may be multiple causes for these episodes of waking. Ashwagandha may be worth considering due to its beneficial effects, which have been validated in studies involving people with insomnia (11), as may L-theanine (17) or saffron (18). Note, however, that these scientific findings are still not well substantiated and that many of them are, at this stage, based on subjective assessments.

Organic Fine Lavender essential oil from Provence

A cornerstone of aromatherapy, it is traditionally used to regulate and soothe the minor stresses of everyday life. To help you drift off to sleep, you could, for example, mix a few drops into an oil-based blend and apply it to the inside of your wrists before going to bed.

Discover Organic Fine Lavender Essential Oil from Provence

Organic Fine Lavender Hydrosol from Provence

The perfect solution for those who cannot use lavender essential oil. It concentrates the plant’s soothing benefits in a gentler form that is easier to use on a daily basis, particularly in aromatherapy. You can use it as an ingredient in a massage treatment to be applied to your solar plexus before going to sleep.

Discover Organic Fine Lavender Hydrosol from Provence

Natural plant-based melatonin (dietary supplement)

Ideal for alleviating the effects of jet lag and reducing the time it takes to fall asleep, whilst preventing difficulty waking up the following morning. Causes no drowsiness, is non-addictive and does not lead to dependence. Recommended dosage: 1 to 2 capsules per day. Not recommended for pregnant or breastfeeding women, or for those with inflammatory or autoimmune conditions; should not be taken without medical advice by people with epilepsy, asthma, mood, behavioural or personality disorders, or those taking medication. Do not drive for several hours after taking this product.

Discover natural plant-based melatonin (food supplement)

Saffron & Rhodiola (dietary supplement)

Ideal for minimising the harmful effects of stress, improving sleep quality and balancing emotions, particularly for women going through the menopause or experiencing difficult phases of their menstrual cycle. Recommended dosage: 1 capsule per day. Do not use during pregnancy or whilst breastfeeding. Not recommended for people taking antidepressants.

Discover Saffron & Rhodiola (food supplement)

Organic Ashwagandha (food supplement)

Ideal for promoting restful sleep without causing dependency and supporting overall vitality, for example in cases of overwork, low energy or a change in routine. Recommended dosage: 1 to 2 capsules per day. Not suitable for pregnant or breastfeeding women. Not recommended for those with endocrine, thyroid, liver or heart conditions, or for people taking medication that depresses the central nervous system.

Discover Organic Ashwagandha (food supplement)

Active ingredients designed to help you sleep better are often intended to make your daily life more comfortable, but they cannot address the underlying cause of your sleep problems. If your insomnia persists or if you suspect there may be a medical cause, we recommend that you consult your doctor.

Even if you opt for natural active ingredients, be sure to follow a few precautions for greater peace of mind. Essential oils, in particular, are powerful natural concentrates. Always refer to the intended uses and precautions for use on each product information sheet. Store them in a suitable glass bottle, away from light and air. Keep out of reach of children. Do not use on pregnant or breastfeeding women, or on children under 6 years of age. Avoid contact with the eyes and mucous membranes. Consult the general information sheet on precautions relating to essential oils as well as the specific information sheet for each essential oil.

The food supplements mentioned in this guide are not a substitute for a varied and balanced diet and a healthy lifestyle. Adhere to the recommended daily doses. If in doubt, seek advice from a healthcare professional before considering taking any supplement, even on an occasional basis.

Before choosing active ingredients to help you sleep better, make sure your sleeping environment offers suitable conditions. If there is too much light, opt for blackout curtains, shutters or a sleep mask. If it’s too hot, choose breathable bed linen and focus on your pulse points to cool down. And if there’s noise pollution, bear in mind that there are very comfortable, sound-insulating earplugs available.

Hélène Betoux is a French beauty journalist specialising in online media. She writes daily advice, recommendations and guides to help consumers choose the beauty products best suited to their needs. A firm advocate of natural, organic and ‘clean’ cosmetics, she closely follows trends and innovations in the sector, which she enjoys analysing and sharing.