Changes in sleeping patterns, habits or lifestyle can negatively impact your health. Getting an adequate amount of restful sleep is necessary to live a happy and healthy life.
With so many people struggling to get a good night’s sleep, the sleep supplement business is flourishing. More and more people are coming and searching for natural sleep aids. So here we take a look at some of the best natural sleep aids proven to help you feel rested:
1. Magnesium
Magnesium is amongst the foremost common minerals on Earth and has been considered one of the simplest and natural sleep aids. It binds to neurotransmitter receptors to calm your mood, lower stress levels, and assist you to unwind for sleep.
Consuming sufficient amounts of magnesium maintains your sleep-wake cycle and ceases sleep problems.
2. 5-HTP
It is also known as L-5 hydroxytryptophan, and is a naturally-occurring chemical in your body.
Eating foods high in tryptophan such as nuts, seeds, tofu, beans and oats etc.[1] can help you feel sleepy fast and increase your overall sleep time. Once eaten, your body turns tryptophan into serotonin. Then, serotonin is converted into melatonin to help you fall asleep.
5-HTP is the solution to making all of this happen, as it’s the primary chemical that transforms tryptophan to serotonin.
3. Jujube
The Jujube plant is loaded with nutrients and used as a natural remedy against gastrointestinal problems, boosts heart health, cuts back stress, and shields against harmful cancer cells.
And also, jujube berries contain two phytochemicals— saponins and flavonoids, which can help fight insomnia.
4. L- Theanine
It is a sleep-inducing amino acid found naturally in tea leaves. It increases serotonin, dopamine, and GABA levels, while decreasing levels of chemicals associated with stress and anxiety. Plus, this amino acid activates the release of alpha brain waves— these are present during REM sleep and promote relaxation.
5. Kava
Kava plant is used to alleviate symptoms of anxiety, stress and promote a state of relaxation. The kava plant contains compounds called kavalactones, which bind to different neurotransmitters, including GABA receptors, to decrease brain activity and cause you to feel sleepy.
6. Passion Flower
It is a most strong aid for alleviating symptoms of anxiety and inducing a sense of calmness to help you get better sleep. Like a lot of other natural remedies, we’ve discussed and recommended, passionflower works primarily by increasing GABA levels and decreasing brain activity.
7. Valerian
It is a dietary supplement that has been used since ancient days for sleep disorders like insomnia and nervousness. Valerian root can help you better sleep by raising your gamma-aminobutyric acid, or GABA, receptor levels. This neurotransmitter decreases neuron activity in the brain, quietens the central nervous system, and boosts drowsiness to help you sleep soundly.
8. Melatonin
It is a hormone that is produced by the pineal gland in the brain of the human body as well as in the animal body. It plays a leading role in regulating sleep and circadian rhythms.
The melatonin sold in over-the-counter pills are synthetic, but chemically it’s the same as the stuff the human body makes. It helps the certain problem to sleepers get to bed at night.
The natural production of melatonin is triggered by the absence of light, allowing this natural sleep aid to regulate the body’s internal clock, ensuring we are tired at night and mentally and physically alert during the day.
Research has also shown it can help battle inflammation, promote weight loss, and maybe even help children with neurodevelopmental disorders.
According to Michael Grandner, director of the Sleep and Health Research Program at the University of Arizona, “melatonin is very safe if taken in normal doses,” which is something in between 0.5 mg and 5 mg.[2] According to him, a 0.5 mg dose may be all that’s needed for sleep-cycle regulation and should be taken three to five hours before bed. For people who want to take melatonin just before bed, a 5 mg dose is much suitable.
If taken in high doses, or more frequently, people have reported headaches or stomach problems as a side effect. Other side effects include drowsiness, nausea, dizziness, mild tremor, irritability, low blood pressure, stomach cramps, and even temporary feelings of depression.
9. Glycine
Glycine is an amino acid that plays an essential role in the nervous system. Recent studies show it may also help improve and get better sleep. A study states that people suffering from poor sleep may take 3grams of glycine or a placebo immediately before bedtime.[3] This would make you feel less fatigued the next morning.
Glycine supplements also helped participants fall asleep faster.
10. Lavender
It is naturally soothing and hence plays an efficient role in relaxing your nervous system. Doctors have increasingly used lavender to help relieve the symptoms of and even treat certain neurological disorders.
The scent of lavender is instantly calming and relaxing— and it’s not uncommon to see lavender essential oils, shampoos, lotions, candles, and bedtime teas sold as a solution to restless nights.
Bonus: Ways to Fight Insomnia Naturally
Here’re some bonus natural sleep remedies to fight insomnia:[4]
Sip Warm Milk and Honey
Winding down the day with a warm mug of milk and honey is one of the better natural sleep remedies. According to the National Sleep Foundation, the secret is in the combination of tryptophan, an amino acid known to induce sleep. Tryptophan increases the amount of serotonin, a hormone that works as a natural sedative, in the brain. Carbs, like honey, help transmit that hormone to your brain faster.
Turn off Artificial Lights
For those people who are suffering from insomnia, a peaceful, calm and relaxing environment is very crucial for uninterrupted slumber. So one of the most effective natural sleep remedies is removing electronics that having glowing screens such as cell phones, tablets, and laptops, etc. It is found that the blue light disturbs your circadian rhythms, making it difficult to fall asleep.
Take a Hot Bath
According to a study published in the Journal of Physiological Anthropology, women take a hot bath before bedtime fall asleep faster[5] and states the higher and good quality of sleep than women who simply go to bed.
Drink Herbal Tea
A study from Australia’s Monash University says that people who want to improve their nightly sleep quality, should start drinking one cup of passionflower tea before bed.[6] Similarly, a cup of chamomile before bed also has a relaxing effect on the brain. Another herbal solution, Valerian tea, a dietary supplement used for insomnia and nervousness, can reduce the time it takes to fall asleep and produces a deep, satisfying rest and reduced nighttime awakenings.
Manage Stress with Exercise
Try natural sleep remedies like yoga, meditation or writing a journal before bed if anxiety or stress is keeping you up at night. It helps to reduce stress, feel calmer and relaxes your mind and body, helping you sleep faster and better.
Read a Book/Novel
As per a study conducted in 2009 by researchers at the University of Sussex, reading before you go to bed can help you cope with insomnia.[7] The study showed that 6-7minutes of reading reduces stress by 68%. This helps clear the mind and prepare the body for sleep.
A sleeping disorder like insomnia is among the most disrupting of rest and sleep conditions, and following the above mentioned aids and tips can certainly help you manage your sleep better.
