Natural Sleep Aids

For many Americans, falling asleep and staying asleep can become a persistent issue. There are several ways to resolve sleep difficulties, and if you are experiencing severe problems with sleep you should definitely seek out the advice of a medical professional. However, for mild cases, many people turn to over-the-counter natural sleep aids. What follows is information about the most popular natural sleep aids, and is not to take the place of advice from a medical professional. Even with natural sleep aids, it is always a good idea to consult your doctor before adding new supplements to your lifestyle. Below is a list of the most popular and effective natural sleep aids: 

•CBD (cannabidiol): Over the years there has been a rise in popularity with CBD, a cannabinoid, a group of chemical compounds found in cannabis. CBD can be calming, stress-reducing which makes it one of the most useful cannabinoids for helping with sleep. CBD has no “high,” unlike other popular cannabinoids such as THC. CBD can help with issues related to insomnia, insomnia caused by chronic pain, and is known to increase the overall sleep amount. With the appropriate doses, CBD can also help with daytime sleepiness and reduce anxiety.  

•Melatonin: The most popular of all the natural sleep aids, melatonin is produced naturally in our brains in response to exposure to darkness. It is a bio time regulator which in turn helps improve the body’s natural sleep-wake cycle. When the sleep-wake cycle is consistent, it results in more sleep, improvements in mood, overall energy, increase in overall health such as appetite, digestion, and metabolism. Melatonin can increase the amount of overall sleep by reducing the amount of time it takes to fall asleep, which can result in an increase in REM sleep. The research on utilizing melatonin for insomnia is a bit mixed, however. If you would like to learn more about melatonin, check out our blog post about it. 

•Magnesium: A very vital micro-mineral that is beneficial to our overall health, the majority of American adults are magnesium deficient due to the lack of magnesium in their diets. Magnesium helps with enzyme function that can help regulate blood sugar, cholesterol, and blood pressure. Without an adequate amount of magnesium, the body cannot sustain healthy levels of the neurotransmitter, GABA, which helps promote sleep. Magnesium helps with balancing the body’s natural clock, improving sleep quality, and reducing anxiety. 

•Valerian & Hops: Both can be used individually to treat sleep issues but research has shown the combination of both valerian and hops is more effective. Valerian can help with a variety of sleep issues such as not being able to fall asleep quickly, restless sleep, and low sleep amounts. Valerian has been shown to help with certain sleep disorders such as insomnia and menopause-related sleep problems. Hops can help increase the overall sleep time a person gets in a night and works even better when combined with valerian. Other health benefits for valerian and hops include reducing anxiety, stress, and weight gain. 

•Magnolia Bark: Acting as a sedative, magnolia bark can directly affect sleep. It can also reduce inflammation and lower anxiety which can lead to better sleep. The bioactive compounds that are found in magnolia bark have been shown to help with the slow-wave and REM sleep. Magnolia bark can also help reduce levels of adrenaline and cortisol, which are stimulating hormones that affect sleep. When combined with ginger, it can help with depression, along with stress relief, and anxiety. 

•Jujube: The fruit filled with vitamins, minerals, and fatty acids has been used to treat insomnia, pain, stress, and stomach aches for centuries. Acting as a sedative, jujube increases GABA and serotonin. Some studies show that it can help increase sleep time both in slow-wave and REM sleep. The bioactive compounds in jujube can help strengthen immune health, lower blood sugar, improve brain and heart health, reduce inflammation and treat digestive issues such as constipation. 

•L-theanine: With an increase in GABA, serotonin, and dopamine, L-theanine helps regulate mood, emotions, and sleep. L-theanine can help reduce stress and anxiety leading to feeling more relaxed during the daytime without being sleepy and fatigued. When you reduce stress and increase relaxation, you can fall asleep more quickly which can improve the quality of sleep as well.  Studies have shown that L-theanine may help children with ADHD improve their quality of sleep. 

•5-HTP (5-Hydroxytryptophan): A compound that is naturally made by the body, a result of the amino acid L-tryptophan, which is not made by the body but is something we absorb through the foods we consume. The supplement 5-HTP is derived from the seeds of a plant, Griffonia simplicifolia. This compound helps the body produce serotonin, the neurotransmitter that helps regulate mood and sleep-wake cycles. According to research, 5-HTP can help decrease the time it takes to fall asleep which increases the amount of sleep time. It can also help reduce stress, anxiety and reduce sleep terrors in children. 

•Glycine (2-Aminoacetic Acid): Amino acid and neurotransmitter that is produced naturally by the body but we can also consume it through high-protein foods such as meat, fish, and dairy. One of the most important amino acids, it helps regulate cardiovascular, cognitive, and metabolic health. Glycine helps the body produce serotonin, which affects sleep and mood. Glycine can also help treat some symptoms of insomnia and can help regulate the body’s natural sleep cycle. Some studies have shown that glycine helps decrease the time it takes to fall asleep and increases time spent sleeping both in slow-wave and REM sleep.

These are just a few natural sleep aids that can help improve sleep issues and overall sleep health and hygiene. Again, I can’t stress enough the importance of informing your doctor if you plan to add any of the above supplements to your regimen. If you are interested in learning more about natural sleep aids and would like to speak to a professional, feel free to reach out!