35% of Americans (CDC) struggle to get the ideal seven or eight hours of sleep. This may lead to serious consequences like stress, anxiety, lethargy, reduced performance, and critical health risks. To address sleep problems, some people turn to natural sleeping aids.
Natural sleeping aids have gained popularity alongside prescription drugs. However, you need to understand the types, benefits, downsides, and regulations of natural sleep aids before you start taking them. This article will help you with that!
Choosing Natural Sleeping Aids: Our Top 10 Picks
Natural sleeping aids are over-the-counter supplements that help you sleep. They are typically plant-based. Most natural sleeping aids are composed of vitamins, minerals, or substances naturally found in the body.
With numerous natural sleep aids claiming to ensure better sleep, understanding the evidence behind each supplement and its potential side effects is crucial for informed decisions.
Despite being labeled as “natural,” not all supplements are universally safe. Some may pose risks for individuals with health conditions, or those taking other medications. Seeking professional advice before trying any new sleep aid is a must.
Now let’s discuss our top 10 natural sleeping aids!
Melatonin
Melatonin, a hormone produced by the pineal gland, regulates our circadian rhythms. Melatonin influences our sleep-wake cycles. Natural melatonin production can be suppressed due to night-time light exposure, aging, and certain diseases.
Due to potential sleep disturbances from low melatonin levels, many turn to supplemental melatonin, making it the fourth most popular natural supplement among American adults. Here’s one we like. DreamZzz is an all-natural, non-habit-forming sleep aid designed to help anyone wind down from their day.
While considered safe for adults at standard dosages, children, pregnant or breastfeeding women must take them with caution. Potential side effects include dizziness, nausea, and headaches.
Lavender
Long known for its soothing properties, lavender has gained a lot of traction for its potential to enhance sleep. Research shows that lavender oil may improve sleep quality by reducing anxiety, and promoting sleep hygiene, especially in postpartum women.
Lavender is particularly appealing for those struggling with anxiety-induced sleep issues. Short-term use of lavender is generally considered safe, but long-term external use of lavender oil may lead to skin irritation or allergic reactions.
Valerian
The valerian plant has been used for sleep issues since the 2nd century. Research suggests it may help with falling asleep faster and improving sleep quality. Valerian roots and stems are used in teas, capsules, extracts, and tablets.
While generally considered safe for adults with rare mild side effects, further research is needed to determine its effectiveness in treating insomnia.
If you are looking for a valerian-rich supplement, Proper Core Formulation is a great choice. It is a unique botanical blend that helps you gently fall asleep, stay asleep, and wake up feeling refreshed and restored, not groggy.
German Chamomile
In ancient Egypt, German chamomile was a popular natural sleeping aid. It may soothe anxiety and improve sleep quality. Common forms of this natural aid are Capsules, tinctures, and tea.
Even though German chamomile doesn’t have acute side effects, caution is advised for certain medications.
Passionflower
Used as a natural sedative by indigenous tribes, passionflower shows the potential for calming effects and improving sleep quality. Extracts and tea are popular forms, with mild side effects like drowsiness.
In a study on generalized anxiety disorder, passionflower’s calming effects rivaled those of medical sedatives.
Winged Wellness Sleepyhead Gummies is a great quality passionflower supplement. Infused with Jujube herbs, it gives you a soothing and calming feel. It also has lemon balm to quiet the mind and reduce anxiousness, so racing thoughts won’t keep you up all night.
Hops
Hops is a popular beer flavoring. You’ll be surprised to know that hops may stabilize circadian rhythms. Popular forms of hops are non-alcoholic beer, tea, or dried extracts.
Hops may cause mild side effects like dizziness; consume with caution if you are pregnant or have hormone-sensitive conditions.
Cannabidiol (CBD)
CBD, a non-psychoactive cannabinoid, shows promise in reducing anxiety symptoms. Research on sleep disorders is inconclusive, but it is popularly used as a sleep remedy.
It’s noteworthy that CBD differs significantly from the psychoactive THC cannabinoid.
Tart Cherry Juice
Tart cherry juice, derived from sour cherries, boosts melatonin levels and enhances the availability of tryptophan, an amino acid associated with sleep.
While promising for improving sleep quality, some studies suggest its efficacy for insomnia may not match established treatments like cognitive-behavioral therapy.
We really like the Cheribundi SLEEP Tart Cherry Juice. Apart from helping you with sleep, it has additional benefits like anti-inflammation, muscle recovery, and post-workout recovery.
Magnesium
Naturally present in food, magnesium may aid sleep regulation. Vastly used in supplements, high dosages can have potential side effects. Before taking any magnesium supplement, you must watch out for potential interactions with other medications.
It is difficult to choose a good magnesium supplement as the market is literally flooded with them. That’s why we recommend the unique Cymbiotika’s Topical Magnesium Oil Spray. This spray is scientifically formulated to absorb into the bloodstream within minutes, keeping your skin free of oil residue.
Applying the spray before bed can relax your body and mind for a good night’s rest.
GABA
GABA, a vital neurotransmitter, regulates the nervous system and is naturally present in the body. External sources of GABA are tea and tomatoes. Recent evidence challenges the belief that oral GABA is ineffective due to the blood-brain barrier.
Small trials show its potential to reduce stress and improve sleep, although the precise mechanism is unclear. The safety of GABA supplements, derived from natural or synthetic sources, has not been extensively studied. Ongoing research explores the comparative effectiveness of synthetic and natural GABA.
[Bonus Aid] Glycine
Glycine is an amino acid that improves sleep quality and may mitigate drowsiness from insufficient sleep. Available in capsule or powder form, safety information for supplement quantities is limited.
Natrium Sleep Support is a great sleeping aid that contains both GABA and Glycine. It improves almost all aspects of sleep. It helps you fall asleep faster while also keeping you asleep all night.
Not sure what supplements to try? Chat with WonderWise for free and learn what is working for others like you. Ask away your sleep questions for customized solutions.
