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Top 5 Natural Sleep Aids Backed by Science

Posted on the 31 July 2020 by Health_news

Good sleep is important to your physical and mental health. If you do not have quality sleep at night the next day it will have a huge impact on your mood, you will feel cranky and sleepy throughout the day. You might not have the energy to do anything physically and mentally, you will feel tired. In this article, we have mentioned the top 5 natural sleep aids to solve all the sleep-related problems.

What Does Good Sleep Do to Your Body?

  • More active and sharper brain so you can grasp things easily.
  • Having quality sleep reduces stress.
  • Reduces the risk of diabetes
  • Helps to maintain a better mood.
  • Keeps your heart healthy.

Signs You Are Not Getting Enough Sleep

  • You will always roam around with a foggy or fuzzy mind.
  • You notice puffy and red eyes.
  • You might feel stressed or frustrated throughout the day.
  • It will be difficult to understand new concepts as you might lack focus or concentration.
  • You will spend most of your time yawning.

How to Get a Good Night's Sleep?

If you are struggling to sleep every night, this might be due to several factors such as depression, anxiety, stress, and poor diet.

5 Natural Sleep Aids to Get Quality Sleep

1. Melatonin

While you are ready to sleep a hormone called melatonin signals your brain that it is time to sleep. It is released in the pineal gland that usually regulates the sleep-wake cycle. Melatonin is also called the hormone of darkness because it is usually induced in darkness. The levels of melatonin gradually increase in the evening and decrease in the morning. When your melatonin cycle is disrupted, it may interfere with your sleep. If you have trouble sleeping, taking melatonin supplements is said to reduce the time needed for a person to fall asleep. It can also treat people with sleep disorders such as insomnia. Research shows that it can also improve depression, autism, etc. Other benefits of Melatonin include lowering blood sugar levels and reducing the menstrual pain in women. It is advised to take 5 to 10 grams of melatonin per day before going to bed if the sleeping trouble persists.

2. Magnesium

Lower magnesium levels in our bodies may lead to chronic health issues and sleeping disorders. It is one of the 24 essential vitamins and minerals. You can find magnesium in several foods like spinach, meat, broccoli, chocolates, and dairy products. Instead, there are also magnesium supplements available. Magnesium deficiency is now common in women and older people. Most of our sleeping problems are due to magnesium deficiency. If you want quality sleep, maintaining your magnesium levels is important. Magnesium helps increase GABA levels in your body, GABA encourages our body to relax which is ultimately related to sleep. It can also help get over from insomnia. Magnesium citrate and magnesium chloride are some of the common forms of magnesium available. It also helps to alleviate anxiety and stress, improves cardiovascular health, and regulates blood sugar levels. But people with kidney problems, bleeding disorders, and pregnant women must consult the doctor before using magnesium supplements.

3. Valerian

Valerian is a herb that is mostly found in Europe and Asia and is commonly referred to as "nature's Valium". It usually has a strong earthy odor. Valerian helps to solve the causes of sleep disorders such as depression, anxiety, and stress. It acts as a sedative on the brain and the nervous system. Research shows that valerin intake can reduce the amount of time you take to fall asleep. You can notice the improvement in your sleep only after using valerian for several days. Hops and lemon balm are other natural sleep aids and when valerian is used together with them it is believed to work even better. Pregnant or breast-feeding women must avoid using it. The valerenic acid and other antioxidants present help promote sleep. It also helps maintain GABA levels which lead to reduced anxiety and stress. It also helps to solve menstrual problems in women. 400 to 900 mg of valerian intake is considered to be safe and should be taken 1 to 2 hours before bed.

4. Chamomile Tea

Chamomile tea is one of the natural sleep aids that is used to treat sleeplessness. It is also called a sleep inducer. Chamomile tea is known for its tendency to instantly relieve stress and anxiety. Apigenin is an antioxidant that is found abundantly in chamomile tea, it is known to induce sleep by reducing stress. Chamomile tea is considered to be one of the safest natural remedies for sleeping disorders. It is advised to take a cup of chamomile tea an hour before bed. You can also use chamomile supplements instead of tea which is said to have more chamomile. It also has other benefits such as increased immunity, reducing muscle spasms, helping with the period pain, treating skin conditions, and brightens skin.

5. Passionflower

You can find about 500 species of passionflower. In ancient times, it was mostly used to treat several skin conditions such as boils and wounds. Passiflora Incarnata is one of the species of passionflower that is used commonly in treating sleeping disorders. People in Europe used passionflower to treat agitation and restlessness. It can increase the levels of GABA( gamma-aminobutyric acid), a compound known to lower brain activity resulting in a calm and relaxed sleep. In a study, it was found that passionflower can greatly improve the quality of sleep. Other benefits of passionflower include soothing stomach aches, reducing depression and anxiety, etc. You can prepare Passionflower tea using dried Passionflower and drink it every night before bed. There are also other forms of passionflower such as capsules and tablets, consume it as per your doctor's advice.

Other Tips for Good Sleep

  • Avoid long naps in the evening
  • Sleep and wake up at the same time every day
  • Make your room dark and quiet.
  • Exercise regularly
  • Maintain a proper diet

There are some special cases where the mentioned natural sleep aids must be avoided, hence in order to avoid risks it is important to consult your doctor. If your sleeping problems continue even after consuming natural sleep aids, you must consult your doctor.

Top 5 Natural Sleep Aids Backed by Science


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