12 Best Natural Sleep Aids – Improve Quality Of Sleep

  Reviewed
 by Dr. Steve Hruby, D.C.
Reviewed by Dr. Steve Hruby, D.C.

SuperHumans are the toughest, fittest, healthiest and happiest human beings on this planet. My mission is to help you realize your superhuman potential and learn how to live a long, happy and healthy life.

  Fact Checked
 by Rhealyn Tropia, RMT
Reviewed by Rhealyn Tropia, RMT

I’m a content organizer, fact-checker and super mom who ensures content is medically-reviewed, highly accurate, and engaging. My passion is organizing information and ensuring the facts are presented in a manner that is interesting and easy to understand.

Recently, a lot of us have been in search of the best natural sleep aids.

Insomnia and other sleep problems have become prevalent throughout the world. The most common cause of these issues is stress. Stress can lead to increased anxiety, which can make it hard to fall asleep or stay asleep. People who have insomnia are more likely to have a higher stress level than those who do not have trouble sleeping.

Sleep deprivation has been shown to affect memory, learning, and decision-making abilities. It also causes depression, obesity, and heart disease. Insomnia affects many people around the world every day. These factors have inspired the quest for the best natural sleep aid and how to get good sleep.

What Are Natural Sleep Aids?

Before we go to the list of best natural sleep aids for insomnia, let’s define what these are.

Natural sleep aids are substances that help you get a good night’s rest. They can be anything from foods to scented candles to essential oils. They work by reducing anxiety and stress, which are both major contributors to insomnia. 

These are a great alternative to prescription or over-the-counter medications that can have harmful side effects. They work by activating your body’s natural sleep mechanisms, so they are not habit-forming and don’t cause dependence.  

Who Needs Natural Sleep Aids?

Who will benefit from the best natural sleep medication? Natural sleep aids are a great choice for anyone who has difficulty falling asleep, staying asleep, or waking up feeling rested. Sleep issues could be due to stress, anxiety, or any number of other reasons. 

People who experience one or more of these symptoms are likely to benefit from the use of natural sleep aids, and using a natural sleep aid is a better option than using a prescription drug to help them sleep.

How Do Natural Sleep Aids Work?

What is a good natural sleep aid, and how does it work?

There are a number of different types of natural sleep aids, including herbs, supplements, and essential oils. These products can help you unwind and relax, which is one of the keys to getting the rest you need.

Some natural sleep aids work by improving your quality of sleep and ensuring that you’re in a deep enough state for sleep to happen naturally. Others focus on reducing stress or anxiety—which can interfere with your ability to fall asleep or stay asleep.

Some natural sleep aids may also help reduce pain, which can make it difficult for some people to get comfortable enough to fall asleep.

Are Natural Sleep Aids Effective?

Natural sleep aids are effective because they work on the body’s natural processes to promote rest and relaxation. The main reason for this is that these aids collaborate with your body’s natural rhythms and cycles, which help you relax, fall asleep faster, and stay asleep longer. This can be very beneficial when you’re trying to get a good night’s rest after a long day at work or school.

12 Best Natural Sleep Aids

What are the best natural sleep aids for staying asleep?

Here are 12 natural sleep aids that can help with different issues related to sleep.

Melatonin

Melatonin is one of the most effective natural sleep aids available. It’s a hormone produced by the pineal gland in the brain.

It’s released in response to darkness and helps regulate your circadian rhythm, which means it helps you fall asleep at night and stay asleep. Melatonin can be taken as a supplement in pill form or as an over-the-counter medication, but it should only be used under the supervision of a doctor.

How To Take

You can take melatonin 1-3 hours before bedtime on an empty stomach, or you can take it right before bedtime if you are already sleepy (it will help you stay asleep). If you’re taking melatonin as a pill, take one with water; if you’re taking melatonin as an over-the-counter medication, follow the dosage instructions on the package.

blue capsules in a bottle

Benefits

Melatonin has many benefits: it can help with jet lag and improve sleep quality when taken consistently over time. It also reduces stress levels and improves memory formation while sleeping.

Risks and Side Effects

There are no known side effects when taking melatonin at normal doses (1mg/day), but higher than normal doses could cause headaches, dizziness, nausea or vomiting. 

Magnesium

Magnesium is one of the most natural sleep aids available. It is an essential mineral that our bodies need, but not many people get enough of it. If you’re feeling tired and struggling to sleep, magnesium may be your answer.

How To Take

You should take about 500 milligrams of magnesium before bedtime to help you fall asleep faster and stay asleep longer. You should also drink a glass of milk or eat some cheese before bedtime as these two foods contain calcium and phosphorus which also help promote sleep.

Benefits

Magnesium helps with muscle relaxation, which makes it a good choice if you have issues falling asleep because of restless legs or other muscle spasms. It also helps to regulate blood sugar levels, which can help support healthy sleep patterns. Magnesium can be taken as a supplement or in foods like almonds, avocados and bananas that contain it naturally.

Risks and Side Effects

If you’re taking magnesium supplements, make sure they’re not combined with calcium or iron since these two minerals could interfere with how your body absorbs magnesium.

Valerian Root

Valerian root is a natural remedy that has been used for centuries to treat anxiety, stress, and insomnia. It’s available at most health food stores and online.

How To Take

Valerian root can be taken as a tea or tincture, or in capsule form. It’s important to follow the instructions on the packaging of your particular brand, as dosage information may vary. 

Valerian Root as natural sleep aid

Benefits

Valerian root is known to help people sleep better by reducing anxiety and promoting relaxation. It also has sedative properties that make it useful for treating restless leg syndrome.

Risks and Side Effects

You should not take valerian root if you are pregnant or breastfeeding, if you have liver disease or kidney disease, or if you use blood pressure medications (such as beta blockers).

Passionflower

Passionflower is a flowering plant that has been used for centuries to improve mood, relieve stress and anxiety, and promote healthy sleep. It’s also used to treat digestive problems such as indigestion, bloating, and diarrhea.

How To Take

Passionflower is available in capsule form at most health food stores. The recommended dose is 1-2 g of dried herb or 2-4 mL of liquid extract daily.

Benefits

Taking passionflower may help you improve your sleep quality, relieve tension and headache pain, reduce inflammation from arthritis or menstrual cramps, help ease menstrual symptoms (such as breast tenderness)

Risks and Side Effects

There are no known risks or side effects with taking passionflower, except for possible allergic reactions to the plant itself.

Lavender

Lavender is a flowering plant that has been used for centuries to treat anxiety and depression. It is also known for its ability to promote sleep, which makes it a useful natural remedy for insomnia.

How To Take

Lavender can be taken in many forms: as an essential oil, tincture, or edible oil. The recommended dosage varies depending on the form you choose, but it’s best to start with small amounts and increase from there if needed. Lavender should not be used by pregnant women or young children.

Benefits

Lavender is known for its relaxing properties and can help you fall asleep faster and stay asleep longer. It also reduces anxiety and helps you feel calmer throughout the day. Benefits include: Relief from stress and anxiety, improved mood and emotional balance, and better sleep quality

lavender flower

Risks and Side Effects

There are very few side effects associated with using lavender as a natural sleep

aid. However, if you have any allergies or sensitivities to plants then it’s best to consult with your doctor before trying lavender.

Hops

Using hops as a natural sleep aid is a great way to get restful sleep. Hops, also known as Humulus lupulus, has been used for centuries for its sedative properties. It can be found in many different products, such as tea, tinctures, tincture-infused vodka and other beverages.

How To Take

To take hops as a sleep aid, you will need to brew some tea using dried or fresh hops. You can use any size of container that you would like. It’s recommended that the container have a lid so that it stays fresh longer.

The amount of time you should brew your tea depends on how strong you want your tea to be; try brewing it for 3 minutes first and then increasing the length of time if you’d like it stronger. Once brewed, pour into an empty glass jar and store in the refrigerator until ready to drink (up to three days).

Benefits

Hops is a very common herb that has been used for centuries as a natural sleep aid. It is also known to have antidepressant effects, which is why it can be especially helpful for people who suffer from anxiety or insomnia.

Risks and Side Effects

When drinking hops as a natural sleep aid, make sure it is at room temperature before drinking so that it doesn’t cause any discomfort or irritation when swallowed.

German Chamomile

German chamomile is a natural sleep aid that can help you fall asleep, stay asleep, and feel more refreshed when you wake up. It’s also known for its anti-inflammatory properties.

How To Take

German chamomile is most commonly taken as a tea, but it can also be taken in capsule form or as a tincture. You should follow the dosage instructions on the product label and don’t take more than what is recommended. Drink your tea before bedtime.

Benefits

Chamomile is known for its ability to calm the mind and body, which makes it useful for helping you relax at night before bedtime. It’s also been shown to reduce inflammation caused by allergies or stress, which could help you sleep better if you suffer from those conditions.

a cup of chamomile tea

Risks and Side Effects

Because German chamomile is considered safe for most adults when taken in moderate doses (assuming there are no underlying health conditions), side effects are rare—but they do exist! If you have an allergy or sensitivity to ragweed pollen (which is related), then taking chamomile may cause allergic reactions like itching or swelling of the mouth or throat; contact your doctor immediately if this happens.

Cannabidiol (CBD)

CBD is an active ingredient found in cannabis, which can be found in the flowers, leaves, and stalks of the plant. It is one of over 100 compounds called cannabinoids that are found in hemp plants.

While CBD is the second-most common cannabinoid found in hemp plants (after THC), it does not have the same psychoactive properties as THC. This means that it will not induce a “high” feeling when consumed, which makes it appealing to those who want to try using CBD as a sleep aid without worrying about feeling intoxicated.

How To Take

There are several ways you can take CBD: through edibles or tinctures; through vaping; or by smoking dried marijuana flowers. You may also find products containing only CBD oil or isolate on the market today—these are easier to consume than other forms because they are already in liquid form and don’t require any preparation on your part before taking them (just add water for instance).

Benefits

Benefits of taking CBD include: reduced anxiety and stress, increased focus and concentration, and improved moods

Risks and Side Effects

Risks and Side Effects of taking CBD include drowsiness and fatigue, trouble concentrating or remembering things, and anxiety or paranoia

Glycine

Glycine is a natural sleep aid that has been used for centuries, and is available in the form of supplements. It works by inhibiting the release of norepinephrine and serotonin, two brain chemicals responsible for keeping you awake.

How To Take

Glycine can be taken as a capsule or powder. To take it as a powder, you’ll want to mix it with water or juice and drink it. You can also add it to other foods like yogurt or oatmeal. You should begin taking glycine 30 minutes before bedtime if you have challenges falling asleep.

Benefits 

Glycine has many benefits for your body and mind including improved sleep, reduced stress levels, and better overall health. It helps reduce cortisol levels which can cause anxiety or stress, and it helps improve memory function by stimulating parts of the brain associated with memory formation.

Glycine also reduces blood pressure by relaxing blood vessels which increases blood flow throughout the body while reducing stress on major organs like the heart and kidneys which improves overall circulation throughout our bodies as well as reducing inflammation levels caused by high cholesterol levels within our bloodstreams (which are often linked directly with heart disease).

Risks and Side Effects

There are no known risks associated with taking glycine supplements unless you have pre-existing medical conditions such as diabetes or hypertension (high blood pressure) where additional amounts of glycine might cause problems.

Gingko Biloba

Gingko biloba is a natural sleep aid that has been used for thousands of years. It can help you fall asleep faster and stay asleep longer. It also helps reduce the number of times you wake up during the night, which is important for good quality sleep.

How To Take

There are several ways to take gingko. You can swallow it in pill form, chew on the leaves fresh or dried, or make tea out of dried leaves. Some people find that taking it before bedtime helps them fall asleep faster; others prefer to take it in the morning to get through a stressful day at work.

A natural sleeping aid Gingko Biloba leaves and extract

Benefits

  • Increased blood flow throughout your body, including your brain
  • Reduced pain levels in both acute and chronic conditions such as arthritis and fibromyalgia
  • Improved memory recall (for those with Alzheimer’s disease)
  • Improved circulation throughout your body (which helps you feel energized)

Risks and Side Effects

Like all supplements, there are some risks associated with taking Ginkgo Biloba. These include nausea, vomiting, diarrhea, headache and increased risk of bleeding when taken with drugs like warfarin (Coumadin) or aspirin.

Tart Cherry Juice

Tart cherry juice is rich in melatonin, a hormone that regulates the body’s circadian rhythm and helps regulate your sleep cycle. Tart cherries also contain antioxidants, which have been shown to lower inflammation and improve sleep quality.

How To Take

Drink two to three glasses of tart cherry juice each day. It’s best if you drink it in the early evening, about three hours before bedtime. If you have trouble sleeping at night, try drinking the juice during the day instead of at night so that your body can get used to sleeping without it. You can also try combining other natural sleep aids with tart cherry juice for even better results.

If you can’t sleep, but don’t want to drink juice every night, try taking a supplement containing tart cherries instead. These supplements usually come in pill form and contain high levels of antioxidants that may help improve your overall health and energy levels while helping you sleep better at night, too.

Benefits

Tart cherry juice has been shown to decrease pain, inflammation, and swelling associated with arthritis; reduce symptoms of seasonal allergies; improve vision; and help prevent kidney stones. It may also help lower blood pressure and cholesterol levels.

Risks and Side Effects

If you’re taking tart cherry juice for insomnia, make sure that you drink enough water during the day so that you don’t become dehydrated. And don’t use alcohol while taking tart cherry juice—alcohol makes it harder to sleep and could even cause you to wake up more often during the night.

Mood Booster Supplements

Mood booster supplements are a great way to help you sleep better and feel more relaxed. The trick is finding the right supplement for your needs.

There are many different types of mood booster supplements: some are made from herbs and others are made from vitamins and minerals, but they all have one thing in common—they help you relax.

How To Take

Mood booster supplements such as Serenity sleep supplement: can be taken at night or during the day, depending on your needs. If you’re having issues with sleep at night, try taking your mood booster supplement about an hour before bedtime.

If you’re looking for something to help with stress during the day, take it about 15 minutes before you start feeling anxious or stressed out. Do not take more than two pills in a 24-hour period.

mature woman holding a natural sleeping aid pill and glass of water

Benefits

  • Can help improve sleep quality and duration for those who have trouble sleeping.
  • May help you fall asleep faster and stay asleep longer.

Risks and Side Effects

Mood booster supplements are not known for having side effects, but they could cause sleepiness or dizziness if taken too late in the day or if used with other medications or substances (such as alcohol).

Choosing Natural Sleep Aids

When choosing the right natural sleep aids, you should consider a few different factors. The first is whether or not you have a specific condition that can be treated with natural sleep aids, such as insomnia or anxiety. If you do have such a condition, it’s important to choose a natural sleep aid that will specifically help treat it.

Another factor to consider when choosing natural sleep aids is whether or not your body responds well to certain types of substances. For example, if you’re allergic to melatonin, then melatonin supplements may not work well for you.

Additionally, some people respond better to certain forms of natural sleep aids than others. For example, some people find that taking a supplement before going to bed helps them fall asleep faster and stay asleep throughout the night; others find that taking it in the evening doesn’t seem to have any effect on their ability to fall asleep at all.

Finally, some people may find that one form of natural sleep aid works better than another form—for example, some people find that taking melatonin before bed helps them fall asleep faster than taking it in the evening does.

7 Tips to Maximize the Effect of Natural Sleep Aids

Good supplements work best when they support healthy lifestyle choices.

The best way to get the most out of your supplements is to make sure you’re making healthy lifestyle choices like eating a balanced diet and exercising regularly. If you’re looking for a supplement that will help you feel better and live longer, it’s important to make sure that your overall health is in good shape.

Here are 7 more tips on how to maximize the effect of natural sleep aids:

Consistent Bedtime

When you go to bed at the same time each night, your body knows when it is supposed to start winding down for sleep and when it should be ready to wake up. This will allow you to get more out of your natural sleep aids.

While there is no evidence that a consistent bedtime will directly impact the quality of your sleep, it can help you feel more refreshed in the morning by making sure you’re getting enough sleep to begin with. The key to improving sleep quality is making sure you get enough sleep each night—not just at one specific time.

Morning Exposure to Sunlight

This is because sunlight helps release serotonin, which is a natural sleep aid that helps your body feel less stressed and more relaxed. In addition, morning light also helps you wake up more quickly because it stimulates your circadian rhythm and stimulates your brain to produce more cortisol (which helps wake you up).

sunlight exposure to aid in sleeping

Dim Lights at Night

As humans, we have evolved to be active during the day and restful at night. When we’re exposed to light at night, our circadian rhythm can be thrown off, resulting in poor sleep quality and a lack of energy during the day. The best way to combat this is by keeping your environment dark at night. Dimming your lights can help create an atmosphere that’s conducive to falling asleep and staying asleep.

Limit Screen Time at Night

 The blue light emitted from devices like smartphones and computers can suppress your body’s production of melatonin, the hormone that regulates your sleep cycle. It also makes it harder for the brain to distinguish between day and night, which can cause you to feel groggy during the day.

But limiting screen time at night will help maximize the effect of natural sleep aids, like melatonin and tryptophan. By turning off your device at least one hour before bedtime, you’ll give yourself enough time for your body to produce these helpful chemicals naturally.

Use Blue Blocking Glasses

Blue light is a major cause of insomnia. It interferes with your ability to sleep by affecting your circadian rhythm and suppressing melatonin production. If you can’t sleep right away, consider using blue-blocking glasses. These glasses have lenses that filter out the harmful wavelengths of blue light, which will help you fall asleep faster and feel more rested when you wake up in the morning.

Mindful Practices

One way to maximize the benefits of natural sleep aids is through mindful practices such as meditation or yoga. These activities can help relax both your mind and body so that you can fall asleep more easily when you need it most.

Here are some ways that mindfulness can help:

  • Your brain will be able to focus better on tasks at hand because there will be less competing stimuli vying for its attention. This means fewer distractions and better concentration—both of which are important if you want to get more done in less time.
  • You’ll be able to feel more connected with yourself and others because being mindful allows you to feel emotions without getting overwhelmed by them or letting them dictate how you behave. This means that social interactions become easier instead of stressful.
  • You’ll learn how to let go and not take things personally because being mindful means paying close attention to what happens around us without judgment or bias (even if it hurts).

Balanced Diet

Many people don’t realize that food can affect the quality of their sleep, but it’s true: eating the right foods is one way to help you get more restorative sleep. A balanced diet can help maximize the effect of natural sleep aids in several ways:

preparing a healthy meal
  • It helps you avoid hunger pangs at bedtime, which can contribute to restless sleep and wakefulness throughout the night.
  • It provides a steady stream of fuel to keep your body burning calories at night so that you don’t feel exhausted when it’s time to go to bed.
  • It contains antioxidants that help protect your cells from damage caused by free radicals (unstable molecules that cause aging and disease).

People Also Ask

What Is the Number One Natural Sleep Aid?

The number one natural sleep aid is melatonin. Melatonin is a hormone that helps regulate your circadian rhythm, which is the internal clock that tells you when to sleep and when to wake up.

What Can I Take Besides Melatonin To Help Me Sleep?

Melatonin is a hormone that helps regulate your sleep cycles. It’s natural, but there are other things you can take to help you sleep better, as well. People who have trouble sleeping sometimes take melatonin in addition to other substances. Some of these include Valerian root, Chamomile tea, and Hops.

What Can I Take Naturally for Insomnia?

Natural remedies for insomnia can be a great alternative to medications. They’re usually safe and non-habit forming—and they don’t have the same side effects as prescription drugs.

Are Natural Sleep Aids Safer Than Prescription Sleeping Aids?

Natural sleep aids are safer than prescription sleeping aids because they are not addictive and do not cause side effects. These can be highly addictive, and also often cause side effects such as headaches, dizziness, and nausea.

Natural sleep aids are much safer because they do not have these side effects. Natural sleep aids such as valerian root, lavender oil and hops work by calming the mind and body so that you can fall asleep naturally without using a drug to induce sleep.

Are OTC Sleep Aids Safe?

Over-the-counter sleep aids are safe, but you should always talk to your doctor first.

They have been shown to be effective in many patients, but their use may be limited by side effects. For example, some people experience morning grogginess or feel the need for more sleep after taking these medications. You should consider using them only if you are unable to sleep at night despite being tired during the day, or if your insomnia is causing significant problems in your life.

Before taking any over-the-counter medication, talk with your doctor about whether it will help improve your sleep and if there are any other treatment options that might work better for you.

Conclusion

While your body may crave a little shut-eye at night, the struggle to fall asleep and stay asleep can be all too real. Natural sleep aids can help get you back on track. As you can see, there are many options when it comes to help you with your sleep problems.

The best option for what works for you is something that can only be decided on by you. It is best to always consult a professional before taking any supplements, be it natural or over-the-counter.

I would like to invite you to join our Facebook group for more articles and posts on wellness. Another article I would like to share with you regarding sleep quality is ”how to increase rem sleep”. Talk to you soon!

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