When you lay down in bed, stare at the ceiling with eyes wide open, and fill your mind with bustling thoughts, you’re probably having trouble sleeping at night. Frankly, you’re not the only one who’s experiencing this.
According to experts, many people suffer from insomnia and chronic insomnia at night. Also, they suggest that it could result from several factors, including health issues like depression and anxiety, medications, stress, diet, and age.
If you have frequent episodes of insomnia, you probably tried to cut down your caffeine and alcohol, buy comfy mattresses, or use sleep medications. But if sleeping still troubles you, investing in nonprescription sleep medication or Natural Sleep Aid may help even better.
Most nonprescription sleep aids are considered natural. They’re effective in promoting relaxation, reducing anxiety, and eliminating other stress factors that keep you from closing your eyes at night. Also, most of them are proven to improve digestion, overall well-being, and pain relief.
While sleep problems can be done by changing your activities, always try the natural approaches first. With that said, you may consider trying these natural sleep aids. But before you do, make sure to ask your doctor first for any possible interactions with the medications you’re using.
- Magnesium
Magnesium is a naturally-occurring mineral present in food and usually incorporated in processed food products to add nutritional value. Also, it’s active in hundreds of processes happening in your body right now, including your brain activity and heart function. When it comes to promoting sleep, magnesium can help calm the mind and body so you can fall asleep easily.
According to a study, the relaxing effect of magnesium can be attributed to its ability to boost the production of melatonin in one’s body. Melatonin is a natural hormone in the body that helps people go to sleep. In addition, experts state that magnesium can also increase the production of gamma-aminobutyric acid (GABA) in one’s body.
Moreover, some studies reported a link between sleep disorders like insomnia and magnesium levels. According to experts, an insufficient magnesium level may promote the symptoms of such disorders, specifically insomnia and its chronic counterpart.
Therefore, it’s essential to increase magnesium levels in your body by eating foods rich in it, such as kale, green leafy vegetables, nuts, seeds, grains, wheat, etc. However, if you’re having dietary problems with these foods, you may take supplements instead. You may ask your local pharmacy for Magnesium Glycinate for Sleep.
However, be mindful of the dosage you’re taking, especially when you have other medications it can react to. Also, high dosages of magnesium may cause heart problems and other side effects like diarrhea, vomiting, and nausea. So, ask your doctor first before using it.
- Melatonin
As previously mentioned, melatonin is a natural-occurring sleep-regulating hormone produced by the pineal gland located in your brain. It has a significant role in your body, promoting circadian rhythm or a sleep cycle that promotes the feeling of waking up, being alert, and being sleepy.
Also, melatonin is the main reason you’re able to have a good night’s sleep at night by sending a signal to your brain if it’s time to sleep. If you have trouble sleeping, your melatonin levels are most likely affected by several factors, including exposure to light at night, diseases, and aging.
Because of this, many people are using melatonin supplements to help them sleep and increase their melatonin levels. These can also be used when your melatonin production cycle is disturbed by several instances, such as jet lag.
According to studies, melatonin also significantly improves the length and quality of sleep during the daytime, beneficial for people who work at night and rest during the day. These include night-shift personnel, security guards, and others.
When it comes to safety levels, melatonin supplements are proven to be safe in most adults in both short-term and long-term use. However, they have potential risks in children, so talk to doctors first before using them.
- Lavender
Lavender is an attractive and fragrant plant found in most continents worldwide. It produces purple flowers that are often dried for other purposes, such as air freshener, insect deterrent, ingredient, moth repellant, and of course, sleep aid.
According to studies, its soothing fragrance is proven to promote and enhance sleep. Also, these studies show that simply inhaling fragrant lavender oils before going to bed is enough to improve sleep quality. Additionally, this shows a positive reaction and effect for people suffering from mild cases of insomnia.
According to experts, lavender aromatherapy is proven to improve sleep and reduce symptoms of sleep disturbance for people who have dementia. However, taking lavender supplements and applying lavender oils to the skin might not be the same.
Using lavender supplements has been proven to cause various side effects, including nausea and stomach pains. On the other hand, external use of lavender oil may cause skin irritations and mild to severe allergic reactions. So, it would be better to use lavender during aromatherapy sessions only.
- Valerian
Valerian is an aromatic, herbal plant commonly found in Europe and Asia. Its root is usually used to treat different medical conditions, including stomach cramps, muscle and joint pain, and depression. It was used as a natural treatment for sleep problems way back in the 2nd century A.D.
However, more research is still needed to conclude the effectiveness of this natural medicine. But some studies state that it’s effective in helping people sleep faster, better, and longer. Also, experts found out that most people who consume valerian pills can improve their sleep quality than non-hormonal pills, such as placebo pills.
But even with these results, scientists couldn’t digest what compounds cause these effects. However, they stipulate that it could be the reaction with other sleep-inducing compounds in the body, such as GABA and melatonin, that make valerian effective.
You may purchase valerian in the form of teas, tinctures, tablets, and capsules, and they are usually recommended for people with insomnia and other sleeping problems. Some people suggest that they find it more effective when using it for several weeks. But again, more research and studies are yet to be done.
Also, make sure to consult your doctor first before taking it, especially when you’re using other medications.
- Chamomile
Chamomile has promoted relaxation, calming sensation, and improving sleep quality since ancient Egyptian civilization. Despite its history, more research has yet to be done to conclude the powers and effects of chamomile in treating sleep issues.
However, studies show the effects of chamomile in reducing anxiety symptoms and improving sleep quality. But even the researchers can’t determine what causes these results. Unfortunately, it doesn’t seem beneficial for people who have insomnia.
You can find chamomile in teas, tablets, capsules, oils, and tinctures. Most people prefer to use the tea variant of chamomile primarily because the hot and soothing tea helps calm their body and mind even faster than with other applications.
However, it has potential interaction risks with other medications, such as blood thinners. Also, never use chamomile if you or your family is allergic to any flower belonging to the daisy family. If you’re not sure if you are allergic to it, you may consult your doctor to find that out.
If you prefer to take the capsulated or tableted form of chamomile, make sure not to take amounts above the recommended dose. Overdosage may result in nausea and vomiting. Moreover, it’s not advisable to take chamomile if you have a sensitive hormone condition.
- Passionflower
Passionflower or maypop is one of the most popular herbal medicines to treat insomnia. It’s commonly found in Europe, Australia, Asia, and America and has been used by multiple indigenous cultures as a sedative throughout history.
Moreover, it has compounds that produce a soothing and relaxing effect, helping people fall asleep faster. According to one study, passionflower allows people suffering from generalized anxiety disorder to improve their sleep quality and fall asleep easily.
However, more studies need to be done to conclude the effects of passionflower in humans when treating sleep disorders. But it’s good to note that it’s safe for human consumption, specifically in adults.
Passionflower usually comes in teas and extracts, and both have been tested in different studies, so it’s a matter of preference which one you think is the best. Also, passionfruit in teas or extract is found to be more effective than in supplement form.
In addition, it’s not advisable for pregnant women as it can cause uterine contraction. Also, it’s known to react with sedatives and blood thinners and make them too strong. Therefore, take them with precaution from your doctor.
Furthermore, it would be best to stop using it if you’re experiencing dizziness, abnormal muscle activity, loss of body coordination, and confusion. However, if you’re still feeling the symptoms, consult your doctor immediately.
- Hops
You may have heard hops as the main flavor component found in most beers. However, their flowers are consumed and used by others as a natural sleep aid. Like other natural sleep-promoting supplements, more research has yet to be done to verify whether it improves sleep quality or not.
Moreover, studies show that hops improve the sleep cycle and reduce the risks of having a sleep-work disorder. These effects could be attributed to the acids in dried hops, namely lupulone and humulone. According to experts, these two compounds possibly reacted with GABA receptors, producing calming and soothing effects.
In addition, hops are usually paired with other herbal sleep inducers like valerian. You may take them as a non-alcoholic beer, tea, or extract. According to experts, no difference or evidence shows one is greater than the other, so you can choose which form you prefer.
But most people would prefer to consume hops in their non-alcoholic and tea form. You may also use the supplement variant though it lacks research to support its safe use. Furthermore, hops may worsen depression, so take precautions and ask your doctor for other natural sleep aid instead.
- GABA
Gamma-aminobutyric acid or GABA is a form of amino acid and messenger to the brain that plays a significant role in the nervous system. Like melatonin, it can be produced by your body. However, if your body doesn’t have enough GABA, you may consume tea and other foods rich in it, like tomatoes.
In addition, GABA can be consumed in supplement form. Before, most people believed that taking it orally yields no effects on the body, but new studies prove that it’s still effective even in supplemental form.
According to these studies, GABA can reduce stress levels and help people fall asleep faster. However, scientists aren’t certain if the sleeping effects are because of reduced stress or other mechanisms.
Like most natural sleep aids, GABA does not have enough research to support safety claims. But unlike others, it shows no adverse reaction to most people who consume it as a supplement or tea. Also, GABA pill supplements can be derived from natural and artificial sources. However, studies are still ongoing to determine whether artificial GABA is as effective as its natural counterpart.
- Glycine
A glycine is also a form of amino acid and a messenger to the brain produced by your body. It can also be found in most foods with high biological value, such as meats and other animal-derived products, kale, beans, spinach, and cabbage.
According to experts, glycine effectively improves sleep quality by lowering body temperature. In addition, taking glycine supplements before going to bed may help you fall asleep faster reduce the chances of sleep deprivation.
Final Words
If you’re interested in trying these natural sleep aids, you may look for them online or check your local pharmaceutical store. However, buy only from reputable shops to prevent fake products when buying online.
While these products may help improve your sleep, it would be best not rely on them too much. Instead, try to maintain a healthy lifestyle by having a daily exercise routine or a balanced diet.
Also, don’t forget the possible side effects these natural sleep aids may produce. Therefore, it’s best to seek your doctor’s advice first and ask which one is right for you, especially when taking other medications that may interact with them.
Lastly, combine them with good sleeping habits and practices if you want to get the most out of these supplements.
