12 Of The Best Natural Sleep Supplements
The natural cure for sleep disorders could be these supplements
In case you have a hard time falling asleep at night or wake up periodically, the best sleep supplements may be able to help. As opposed to over-the-counter sleep aids or prescription medications, they’re naturally derived and come with a minimum of side effects.
There’s nothing worse than lying awake in bed at night, unable to sleep. It is recommended that adults aim for between six to nine hours of sleep per night, but only a small percentage of us are meeting this target. As well as feelings of lethargy, tiredness and irritability the following day, a lack of sleep in the longer term could lead to serious health issues.
But if you’ve tried to improve sleep quality and read everything there is to know about how to sleep better to no avail, it can be frustrating and difficult to imagine another way to improve your sleep routine.
What are Sleep Supplements?
Sleep supplements are natural remedies designed for those who struggle to get to sleep at night. They’re often made up of natural elements and herbal infusions, such as magnesium or lavender oil.
This makes them a lot safer than prescribed or over-the-counter sleeping tablets, especially if you’re taking them for a longer period of time. Some prescription medications used for sleep problems can be addictive or have side effects that can leave you feeling tired or groggy in the morning.
You can also develop tolerance to the effects of some medications meaning they can become less effective over time. While supplements can help to create the best bedtime routine for you, medication isn’t required.
When should you take Sleep Supplements?
It’s best to take sleep supplements between 30 minutes to two hours before bedtime, although it can depend on the supplement you’re taking.
For example, many oral tablets work best one hour before sleep due to how quickly they enter the bloodstream. While some CBD for sleep products require a couple of drops throughout the day.
For the best results, always read the usage label and consult with a doctor if you’re unsure. Sleep supplements should always be a short-term solution to sleep problems. If you are having problems sleeping, then you should get support to rule out any underlying causes.
12 Natural Sleep Aids
Getting a good amount of sleep is incredibly important for your health.
Sleep helps your body and brain function properly. A good night’s sleep can help improve your learning, memory, decision-making, and even your creativity. Keep in mind that good sleep often starts with good sleep practices and habits. However, for some, that’s not enough.
If you require a little extra help to get a good night’s sleep, consider trying the following 9 natural sleep-promoting supplements.
1. CBD oil
CBD oil is a substance extracted from cannabis plants and has been shown to help with sleeping problems. While it’s not as well-known as other cannabinoids like THC, CBD is unique in that it doesn’t have any psychoactive effects. This means you won’t feel ‘high’ or drowsy after using CBD oil, but it will still promote sleep and help you drift off faster at night.
How to take: Place a few drops under your tongue before bedtime. Alternatively, if the taste isn’t for you, try mixing the CBD with coconut oil or hemp seed oil and rubbing it on your skin instead.
2. Melatonin for sleep
This naturally occurring hormone is released by the body in the absence of light, around 45 minutes prior to your natural bedtime. It’s released in high levels at night time to help us feel sleepy, and then gradually falls once we’ve woken naturally towards morning. It helps regulate your sleep/wake cycle, keeping you asleep for the appropriate amount of time and waking up refreshed.
If your body isn’t producing enough melatonin, you may have difficulty falling asleep at night and staying asleep throughout the night. Melatonin supplements are available over-the-counter at most health food stores and pharmacies. You should begin with a low dose, and work your way up to find the amount that works best for you.
The lavender essential oil has been used for centuries to promote relaxation. It has a calming, anti-anxiety effect that can help you drift off to sleep. The scent of lavender is also very soothing and it can help you relax before bedtime or when you’re in bed tossing and turning. Try a lavender-scented candle or an oil diffuser in your room before bedtime to reap the benefits of this sleep-promoting supplement.
5-HTP is made from the seeds of the Griffonia plant and helps to regulate serotonin levels in your body. Many people take this supplement for sleep because it can help you to fall asleep more easily, wake up less often during the night and wake up in a better mood in the morning. It is considered one of the best supplements for sleep because it also increases melatonin production.
Because it also increases prolactin levels, a hormone associated with sleep quality, 5-HTP may be most effective at promoting restful sleep when taken with melatonin (just 30 minutes before bed) or with the amino acid L-tryptophan
5. Kava Kava
Extracts of kava kava root have been used for centuries by Pacific islanders as a way to promote healthy sleep patterns. Kava appears to be safe for most adults when taken responsibly at recommended doses – but can cause serious liver damage if overused
Although its safety profile has resulted in it being banned by some countries around the world, kava remains a traditional treatment. It can be used in the form of an extract, tincture, or capsule.
6. Valerian root
It is an extract from this plant that has been shown to increase the amount of time spent sleeping and reduce chronic insomnia and other sleep disorder symptoms such as daytime drowsiness after just two weeks of use (one study found it was more effective than the prescription drug oxazepam).
Valerian root has been used for centuries as a natural sleep aid. It has a sedative and calming effect that can help you relax and fall asleep at night. Valerian root is safe to try on its own, but it’s often combined with other sleep-promoting supplements to enhance the effects. It’s available in capsules or tea bags at most health food stores and pharmacies. Follow the directions on the packaging when taking this supplement for sleep.
Valerian root tea can help promote relaxation before bedtime by calming your nerves and easing anxiety. It’s also a mild sedative that can help you fall asleep faster when taken before bedtime. You can make a cup of valerian root tea from dried valerian root by following these directions: Place 1 teaspoon of dried valerian root in a tea bag or tea ball. Pour boiling water into a cup, then add the valerian root. Steep for 10 minutes, then strain the tea and discard the valerian root.
SAM-e (s-adenosylmethionine) is a natural compound that is produced in the liver, brain and other organs of the body. It plays a role in many biochemical processes including mood regulation, memory formation, energy production, joint health and more! SAM-e is available over-the-counter in capsule or tablet form at most health food stores and pharmacies. Follow the directions on the packaging when taking this supplement for sleep.
This essential mineral is involved in many physiological processes that occur in your body, including healthy sleep patterns. Low levels of magnesium are associated with insomnia and restless legs syndrome, while some studies suggest that increasing magnesium intake via a supplement can promote better quality sleep in some cases.
L-Theanine is a relaxing amino acid that promotes alpha brain waves, which help you to relax and get a good night’s sleep. Drinking green tea with L-Theanine has been shown to increase alpha brain waves and induce sleep.
Also known as Indian Ginseng, this supplement is an adaptogen and is used to promote a healthy immune system and relieve stress. It’s one of the best supplements for sleep because it boosts serotonin levels in your body, which helps to regulate your sleep cycle.
11. Passion Flower
Passion flower has been shown in some studies to be effective at reducing anxiety and promoting relaxation, which may help you to get a better night’s sleep.
Chamomile tea is commonly used as a natural remedy for insomnia and may have sedative properties due to its high levels of flavonoids and other naturally occurring compounds that act as mild tranquillisers.
A note on melatonin: it’s not recommended that you take melatonin supplements if you are under the age of 16 years old. This is because kids who are growing still have developing hormone systems, and regular use of melatonin supplements in this age group has been linked with altered growth patterns. In addition, taking too much melatonin over time may cause your body to stop producing its own supply of the hormone. If you’re considering using it, it’s best to start with a very low dose and increase slowly.
A note on herbs: herbal sleep medicine is not regulated by the FDA, so it can be difficult to know for sure that you’re getting what the label says you’re getting. Additionally, some herbs can interact with other medications that you are taking, or even cause a dangerous reaction when taken alongside other herbs. This is why it’s important to talk to your doctor before trying any new supplements or medications.
If you have tried any of these remedies and find them helpful, please let us know what has worked for you in the comments section below!