Blackmores Institute

Sleep is a fundamental biological need, essential for physical, mental, and emotional wellbeing.1 While sleep requirements naturally shift across the lifespan, with older adults needing slightly less than children and adolescents, adults still require 7–9 hours of quality sleep each night for good health.2 However, between 30–35% of adults have some symptoms of insomnia worldwide.3 While adequate sleep supports memory consolidation, decision-making, and emotional resilience,4 insufficient sleep is linked not only to short-term cognitive and mood disturbances, but also to an increased risk of chronic conditions such as cardiovascular disease, type 2 diabetes, obesity,5 and even premature mortality.6<h3>
 The modern barriers to sleep</h3>While factors such as bright light and room temperature are well-known sleep disruptors, it’s often our modern, hectic lifestyles that present the biggest challenge. Stress, late-night work habits, social media use, and racing minds frequently interfere with our ability to unwind.5 Notably, there’s a bidirectional relationship at play – poor sleep fuels stress, while elevated stress impairs sleep – creating a self-perpetuating cycle that can be difficult to break.5 Other lifestyle factors that can disrupt sleep include irregular eating habits (particularly late-night meals), as well as smoking and alcohol use.4 Caffeine is another key contributor; even when consumed during the day, it can interfere with REM sleep regulation, delaying its onset and reducing overall sleep quality.4<h3>
 Insomnia: A common sleep concern</h3>Among recognised sleep disorders, insomnia is one of the most prevalent, characterised by persistent difficulty falling or staying asleep, despite a conducive sleep environment.7 It affects up to 50% of older adults, a group already prone to disrupted sleep patterns.8Beyond fatigue, insomnia is closely associated with elevated risks of mood disorders, cardiovascular disease, and metabolic dysfunction.9 The impacts also extend beyond personal health, contributing to road accidents, workplace errors, and lost productivity,9 making sleep health an important public and occupational health priority.10<h3>
 The supportive role of complementary medicine</h3>Complementary medicines (CMs) play an increasingly valuable role in supporting healthy sleep, with approximately 60% of people living with sleep disorders relying on CMs for sleep support.11 Unlike many pharmaceutical options, certain herbs and nutrients offer gentle, non-addictive sleep support, helping to improve sleep onset, maintenance, and quality without significant side effects.12Evidence highlights several effective options:<ul><li>Hops (Humulus lupulus) enhances sleep quality and duration, particularly when combined with valerian.12</li><li>Lavender (Lavandula angustifolia) reduces anxiety.13</li><li>Lemon balm (Melissa officinalis) promotes relaxation, enhances sleep quality, and increases sleep duration.14</li><li>Saffron (Crocus sativus) stimulates melatonin production, reduces anxiety, improves sleep quality.15</li><li>Valerian (Valeriana officinalis) reduces sleep latency and improves sleep quality.12</li><li>Ziziphus (Ziziphus jujuba var. spinosa), exerts anti-anxiety and sleep-promoting effects.16</li></ul><h3>
 Conclusion</h3>Sleep is essential to physical, mental, and emotional health, yet modern lifestyles continue to challenge healthy sleep patterns. A holistic, integrative approach that addresses key barriers and includes evidence-based complementary therapies can support sleep quality and duration, helping to reduce the health and societal impacts of poor sleep. As a key modifiable risk factor, sleep deserves greater attention in preventive health care.<h3>
 References</h3><ol><li>Ramar K, Malhotra RK, Carden KA, Martin JL, Abbasi-Feinberg F, Aurora RN, et al. Sleep is essential to health: An american academy of sleep medicine position statement. Journal of Clinical Sleep Medicine. 2021 Oct 1;17(10):2115–9. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8494094/</li><li>Ministry of Health. Meeting sleep guidelines. Ministry of Health NZ. 2024. Available from: https://www.health.govt.nz/statistics-research/surveys/new-zealand-health-survey/publications/202021-survey-publications/snapshots-from-the-202021-survey/meeting-sleep-guidelines</li><li>San L, Arranz B. The Night and Day Challenge of Sleep Disorders and Insomnia: A Narrative Review. Actas Españolas de Psiquiatría. 2024 Feb 5;52(1):45. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC10926017/</li><li>DelRosso LM. Global Perspectives on Sleep Health: Definitions, Disparities, and Implications for Public Health. Brain Sciences. 2025 Mar 13;15(3):304–4. Available from: https://www.mdpi.com/2076-3425/15/3/304</li><li>Andersen ML, Gabriel Natan Pires, Tufik S. The Impact of Sleep: From Ancient Rituals to Modern Challenges. Sleep Science. 2024 Feb 20.</li><li>Chattu V, Manzar Md, Kumary S, Burman D, Spence D, Pandi-Perumal S. The Global Problem of Insufficient Sleep and Its Serious Public Health Implications. Healthcare. 2018 Dec 20;7(1):1. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC6473877/</li><li>Australian Journal of General Practice. Insomnia theory and assessment. 2022. Available from: https://www1.racgp.org.au/ajgp/2019/april/insomnia-theory-and-assessment</li><li>Winegar R. Promoting healthy sleep among older adults. Geriatric Nursing. 2024 Jul 1;58:298–303.</li><li>Zhao FY, Xu P, Kennedy GA, Conduit R, Zhang WJ, Wang YM, et al. Identifying complementary and alternative medicine recommendations for insomnia treatment and care: a systematic review and critical assessment of comprehensive clinical practice guidelines. Frontiers in Public Health. 2023 Jun 15;11:1157419. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10308125/</li><li>Meaklim H, Jackson ML, Bartlett D, Saini B, Falloon K, Junge M, et al. Sleep education for healthcare providers: Addressing deficient sleep in Australia and New Zealand. Sleep Health. 2020 Oct;6(5):636–50.</li><li>Malhotra V, Harnett J, McIntyre E, Steel A, Wong K, Saini B. The prevalence and characteristics of complementary medicine use by Australians living with sleep disorders – Results of a cross-sectional study. Advances in Integrative Medicine. 2020 Mar;7(1):14–22.</li><li>Ji Won Yeom, Cho CH. Herbal and natural supplements for improving sleep: A literature review. Psychiatry Investigation. 2024 Aug 2;21(8).</li><li>Donelli D, Antonelli M, Bellinazzi C, Gensini GF, Firenzuoli F. Effects of lavender on anxiety: A systematic review and meta-analysis. Phytomedicine. 2019 Dec;65:153099. Available from: https://www.sciencedirect.com/science/article/pii/S0944711319303411</li><li>Mathews IM, Eastwood J, Lamport DJ, Le Cozannet R, Fanca-Berthon P, Williams CM. Clinical Efficacy and Tolerability of Lemon Balm (Melissa officinalis L.) in Psychological Well-Being: A Review. Nutrients. 2024 Oct 18;16(20):3545–5.</li><li>Sadat K, Setare Abolghasemi, Mahsa Frashidi, Ebrahimi S, Fatemeh Gharei, Zahra Razmkhah, et al. Saffron and Sleep Quality: A Systematic Review of Randomized Controlled Trials. 2023 Jan 1;16.</li><li>Ruan W, Liu J, Zhang S, Huang Y, Zhang Y, Wang Z. Sour Jujube (Ziziphus jujuba var. spinosa): A Bibliometric Review of Its Bioactive Profile, Health Benefits and Trends in Food and Medicine Applications. Foods. 2024 Feb 20;13(5):636. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC10930723/</li></ol>

<h3>Key highlights:</h3><ul><li>Sleep is a foundational pillar of health, influencing cognitive, emotional, metabolic, and immune function.</li><li>Sleep health is a global concern, with many people experiencing sleep difficulties and failing to meet the recommended amount of sleep per night.</li><li>Complementary medicines such as hops, lavender, lemon balm, saffron, valerian, and ziziphus offer gentle, evidence-based support for sleep onset, maintenance, and quality.</li><li>A holistic, integrative approach to sleep health can help address root causes and improve long-term wellbeing. </li></ul>

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