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  • Dr. Yalena Deshko

Holistic Methods to Get Deeper Sleep

Updated: Jan 5

Holistic Sleep Remedies Toronto Residents Trust

New research shows that sleep may be the most important factor affecting your health: more than diet or exercise. There are many reasons why a person may be getting poor sleep, ranging from mineral deficiencies to hormonal imbalances. Our naturopathic doctors are available to do a deep analysis of your health in order to determine the most effective plan to address your sleep issues.

Here are some of the top holistic methods we’ve found helpful in the journey for better, deeper sleep.

IV Therapy for Better Sleep

Mineral deficiencies have been shown to be one of the biggest contributors to poor sleep quality. Oral supplementation is often not so effective, due to impaired digestion and a limit in time/amount of supplement that can bypass the digestive system. IV supplementation goes right to the blood stream, providing quick results.

Our naturopathic doctors may create a personalized IV to address your specific needs, upon assessment. Here are some common minerals/ingredients used in IV therapy drips for sleep:

  • Fluid: Dehydration (even mild levels) and mineral imbalances are one of the biggest contributors to poor sleep quality. Restoring fluid levels to assist with normal body functions (including sleep!)

  • Zinc: has been shown to give you a sense of well being and improve REM sleep

  • Magnesium: improves sleep quality and duration

  • Vitamin B3: helps with the regulation of hormones

  • Vitamin D, antioxidants & other trace minerals:

  • Improve cellular function

  • Restore energy levels

  • Regulate mood to facilitate relaxation and sleep


Other Holistic Remedies for Sleep:

Some herbal supplements for sleep are best taken orally or applied as essential oils. Here are some of the most powerful natural remedies:

  • Melatonin

  • Valerian root

  • Lavender

  • Passionflower



Lavender as a Natural Sleep Remedy

Lavender (Lavandula angustifolia) has long been studied for its anxiolytic and sleep promoting effects. Lavender essential oil is traditionally used and approved by the European Medicines Agency (EMA) as herbal medicine to relieve stress and anxiety. The herb can be used in a multitude of ways including capsules, teas, topical products such as lotions, creams or salves, room sprays or diffuser scents.

Given its traditional use and widespread popularity, scientists have conducted research to establish the mechanisms behind the plant’s sedative effects. A 2017 pharmacological study of lavender essential oil showed that lavender essential oil and its main components are able to modulate the glutamate NMDA-receptor. In addition, lavender was also able to bind the serotonin transporter (SERT). Substances that activate the NMDA receptor may trigger fear, anxiety and depression, as well as impair certain forms of learning and memory. Therefore, one plausible mechanism by which lavender oil may exert its sleep-promoting anti-anxiety effects is by its modulating activity on the NMDA receptor.

Lavender Essential Oil for Sleep Works by:

  • modulating the glutamate NMDA-receptor, which is responsible for triggering fear, anxiety and depression

  • binding the serotonin transporter (SERT)

Lavender has a very strong historical safety profile. In the above mentioned meta-analysis, notable lavender side effects from lavender oral use were headaches, nausea and palpitations. The researchers mentioned that these were mild and transient, with no need to discontinue the treatment. Caution should be exercised when using lavender essential oil in children. A study published in 2007 in the New England Journal of Medicine suggested that repeated topical use of products containing lavender oil and/or tea tree oil may cause prepubertal gynecomastia, a rare condition resulting in enlarged breast tissue in boys prior to puberty.


Lavender Essential Oil Can be Applied as:

  • Capsules

  • Teas

  • Topical products such as lotions, creams or salves

  • Room sprays or diffuser scents

Other Health Benefits of Lavender:

Lavender and its essential oil has also been studied for a number of ailments in addition to its sleep promoting effects. Lavender has been shown to exhibit analgesic, anti-inflammatory, and antioxidant effects. It has also been shown to enhance antiseptic activity of antibacterial agents ) and help reduce menopause-related hot flashes. A recent 2021 meta-analysis has concluded that lavender also has significant ant-depressant effects, especially when taken orally.

Schedule an Assessment of Your Overall Health & Sleep

Our naturopathic doctors can help determine deeper reasons for low-quality sleep and create a holistic plan to treat it. Schedule an appointment today!



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