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When we sleep, our bodies have time to rest, repair, and restore muscles, cells, and tissues. Research shows that sleep deprivation negatively impacts mental health, cognitive function, immune health, heart health, blood pressure, glucose metabolism, mood, and energy levels.
While we know sleep is crucial for health, getting a good night's sleep can be challenging. Many factors can impact one's quality and quantity of sleep, including stress, anxiety, depression, childcare, pet care, illness, medical conditions, poor sleep habits, medication, and substance use.
Thankfully, a number of natural sleep aids and effective remedies can support a better night's sleep. Here’s a breakdown of the 10 best natural sleep aids for improving sleep quality and how to use them.
Lavender is a flower in the mint family, with gray-green linear leaves and purple flowers. Lavender is used for medicinal and aromatherapy purposes to promote relaxation and ease anxiety, stress, and pain. Lavender has been used for centuries as a sleep aid thanks to linalool, a naturally occurring alcohol of lavender that has a sweet smell, helps calm the nervous system, and may help lower blood pressure.
Lavender is commonly used as an essential oil for aromatherapy, in skincare products like lotions, room sprays or mists, and in teas or oral supplements.
If used topically, lavender essential oil may irritate the skin if not properly diluted. Consuming lavender orally may cause gastrointestinal upset in some individuals, including constipation, diarrhea, nausea, or vomiting. In rare occurrences, consuming high levels of lavender may cause liver damage.
Passionflower is a flowering climbing vine. Its flowers have been used medicinally as a sedative to help reduce restlessness, anxiety, insomnia, and seizures. Passionflower owes its calming effect to naturally occurring flavonoids, alkaloids, and gamma-aminobutyric acid (GABA). These compounds help boost the levels of GABA in your brain, which may help lower brain activity and calm a busy mind so that you can enjoy a more restful night's sleep.
Passionflower is an effective natural sleep aid commonly enjoyed in essential oils, tea, and supplements.
Passionflower is generally considered safe. However, it should be taken with caution in combination with other sleep aids, antihistamines, or sedative medications.
Tart cherry juice is made from a specific type of cherry known as sour, dwarf, or Montmorency cherries. These types of cherries are mostly consumed dried, frozen, or juiced due to their tart flavor profile compared to sweet cherries, which we commonly enjoy as snacks and in cookies or baking. Tart cherry juice has many health benefits, including supporting sleep, as tart cherries naturally contain melatonin—a hormone that supports the body’s circadian rhythm, also known as the sleep-wake cycle.1
Tart cherry juice can be enjoyed as a beverage on its own or added to smoothies or tea. Before sleep, it’s best to avoid tart cherry juices high in added sugar that may interfere with sleep. Tart cherry can also be taken as an oral supplement, whether as a capsule, gummy, or powder.
Tart cherry juice is generally considered safe. However, some individuals may experience diarrhea when consuming cherries or cherry juice.
Magnolia Bark, also known as magnolia officinalis, comes from the houpo magnolia native to China. With its medicinal properties, magnolia bark has been commonly used to treat disorders like anxiety, depression, inflammation, asthma, and gastrointestinal disorders.2 Two polyphenols in magnolia bark—honokiol and magnolol—may support sleep by helping relieve stress and anxiety and reducing the amount of time it takes to fall asleep.3
Magnolia bark is an effective natural sleep aid and is commonly used as an extract or oral supplement.
Magnolia bark is generally considered safe. However, some individuals may experience headaches, dizziness, and heartburn when taking magnolia bark. Those with a thyroid condition or kidney disease should discuss magnolia bark with their doctor prior to consumption. Magnolia bark may cause uterine contractions and should not be taken by women who are pregnant or trying to conceive, as it may increase the risk of miscarriage.
People taking sedative medications or supplements should use caution when taking magnolia bark or avoid it altogether. Taking magnolia bark in combination with sedative medication or other sleep aids may cause increased sleepiness and breathing problems.
Melatonin is a hormone the body naturally produces in response to light that helps regulate your circadian rhythm, the body’s sleep-wake cycle.
Habits that interfere with the body’s sleep-wake cycle and melatonin production include exposure to light from televisions, tablets, or phone screens in the evening and a lack of natural sunlight and outdoor light exposure during the day. Melatonin production also naturally declines with age. Proper melatonin levels may help with insomnia, anxiety, jet lag, and delayed sleep-wake phase disorder (DSWPD).
Melatonin is an effective natural sleep aid and commonly taken as an oral supplement.
Side effects of taking melatonin may include headache, dizziness, nausea, daytime drowsiness, vivid dreams, nightmares, irritability, stomach cramps, diarrhea, constipation, decreased appetite, urinary incontinence at night, increased risk of falls, increased risk of seizures, confusion or disorientation, mood swings, and reduced alertness.
Melatonin may also interfere with certain medications, including blood thinners, immunosuppressants, medicines for diabetes, high blood pressure, seizures, and other medications broken down by the liver. Consult your physician before taking melatonin to ensure it is safe for you.
Valerian is a flowering plant native to Europe and Asia. Its root has medicinal properties commonly used for sleep disorders and insomnia. Some studies suggest valerian may help fall asleep quicker and improve overall sleep quality. Other potential health benefits of valerian include helping treat anxiety, depression, insomnia, premenstrual syndrome (PMS), headaches, and menopause.
Valerian root is an effective natural sleep aid and is commonly consumed as a tea, tincture, or other oral supplement like a capsule.
Valerian may increase the effectiveness of sedating medication, alcohol, or anesthesia, which could
result in difficulty breathing. Tell your healthcare provider if you are taking valerian root and discontinue its use prior to surgery as directed by your doctor. In some individuals, valerian may have the opposite effect, resulting in feelings of anxiety instead of calm.
Kava kava is an herb made from the roots of the piper methysticum plant, which is native to the Pacific Islands. Medicinally, kava kava has traditionally been used for treating anxiety, stress, difficulty sleeping, and premenstrual syndrome (PMS). With its relaxant and sedative properties, kava kava may support a better night's sleep.
Kava kava is an effective natural sleep aid commonly consumed as a tea, tincture, or oral supplement.
Kava kava’s common side effects include headache, dizziness, fatigue, depression, diarrhea, and skin problems like dry, scaly, or yellow skin. While kava kava can help you feel calm and relaxed, its effects on your brain are very similar to alcohol. Depending on the amount taken, kava kava may interfere with and impair your cognitive or physical ability. High doses or long-term use of kava kava have been associated with liver damage in some individuals.
Magnesium is an essential mineral and natural muscle relaxant. It may benefit those with restless leg syndrome, anxiety, muscle tension, and stress. There are different types of magnesium, including magnesium glycinate, magnesium citrate, magnesium oxide, and magnesium carbonate. Magnesium glycinate is the type considered most effective for supporting sleep.
Magnesium is an effective natural sleep aid and is commonly consumed as a supplement in a capsule, powder, or tincture. Food sources of magnesium include avocados, beans, spinach, pumpkin seeds, almonds, dark chocolate, salmon, cashews, and soy products like tofu, edamame, and soybeans.
Magnesium can have a laxative effect for some individuals, depending on the quantity and duration of use. While magnesium is generally considered safe, very high doses (over 5,000 milligrams daily) can lead to toxicity and irregular heartbeat, low blood pressure, confusion, slowed breathing, coma, or death.4
Glycine is an amino acid, a building block for protein. Amino acids are essential for building and repairing tissues and muscles and supporting hormonal health. Glycine may reduce the body’s core temperature, improving sleep quality.
Glycine may help improve sleep and is commonly consumed as an oral supplement in powder or capsule form.
Glycine is generally considered safe. However, some individuals may experience an upset stomach, nausea, diarrhea, or vomiting when taking glycine supplements. Glycine supplements may also interact with certain antipsychotic drugs. Therefore, talk with your healthcare provider before taking glycine if you are taking antipsychotic medications or if you are pregnant, breastfeeding, or trying to conceive.
Chamomile is a medicinal herb that belongs to the Asteraceae (daisy) family. Among chamomile’s numerous health benefits is its ability to support a better night’s sleep. Chamomile acts as a mild sedative due to its natural antioxidant apigenin. Apigenin binds to receptors in the brain that promote sleep and relaxation.5,6
Chamomile is an effective natural sleep aid and is commonly enjoyed as a tea, essential oil, tincture, or oral supplement.
Chamomile is generally considered safe. However, individuals who are allergic to the daisy family may have an allergic reaction to chamomile. Talk with your healthcare provider about chamomile if you are taking blood-thinning medication. Stop taking chamomile two weeks before any surgery to prevent potential interactions with blood-thinning medications and anesthetic drugs.
A good night's sleep is essential for physical, mental, and emotional health. A variety of effective natural sleep aids are available, many of which stem from plant-based sources that have been used medicinally for years. Always consult your healthcare provider before trying any new sleep aid supplements to ensure they are safe for you and won’t interact with any other medications you take.
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