Natural Sleep Aids: Home Remedies to Help You Sleep

Did you know? Almost 75% of Indians don’t get quality good night’s rest. On average, adults need at least 7 to 9 hours of uninterrupted sleep, and poor sleep can lead to severe complications, such as cardiovascular problems, obesity, and diabetes. Now, instead of popping pills to help you sleep, we have something better for you. Today, we will walk you through the best natural sleep remedies to help you achieve quality slumber effortlessly. Read ahead to know more!

What Are Natural Sleep Aids?

Natural sleep aids or home remedies for sleep can be beneficial to induce sleep as they are safe. However, before you start taking supplements, even if natural, it is essential to know all about them and consult your doctor to see if that particular supplement is right for you. Let’s learn more about the best natural sleep supplements below. 

1. Melatonin

Our body has an internal biological clock known as the circadian rhythm. It regulates our sleep-wake cycle based on our surroundings. When it gets dark outside, this system produces melatonin, a sleep hormone that induces drowsiness. But a few factors suppress melatonin production, especially night-time light exposure. Therefore, taking melatonin for sleep can be beneficial. However, consult your doctor before proceeding with melatonin supplements. 

2. Lavender

Lavender is a popular essential oil known for its soothing fragrance. However, it also helps you sleep better. This is one of the natural remedies for sleep that’s easy to use. Some easy ways to use lavender to induce sleep are;

• You can mix it with carrier oil, such as coconut oil, and apply it on your arms or forehead.
• You can add a few oil drops on your pillow or use a handkerchief and place it by your pillow.
• You can use a diffuser.

3. Valerian

Fair warning, the smell of valerian has been compared to gym socks. However, it is known to be super effective and has been used since the 2nd century.  Studies also show that participants who used valerian reported improved sleep compared to placebo. Today, valerian root capsules are readily available if you wish to take these natural sleeping pills. However, it is essential to consult your doctor first. 

4. Magnesium

Magnesium is a mineral that we find in natural and processed foods. Magnesium is also essential for a good night’s rest. In fact, in some adults, insomnia can be combatted with magnesium. So, you can always speak with your doctor to check if this is one of the sleep aids you can use. 

5. Chamomile

German Chamomile has been used to treat sleeplessness for ages. It is effective to help you combat anxiety and enhance your sleep quality. An easy way to incorporate chamomile into your routine is via tea. A cup of chamomile tea before bed can be highly effective. 

5. Passionflower

Passionflower has been used as a sedative in several indigenous cultures. Taking passionflower extracts or tea can help improve sleep quality. In fact, one study showed that passionflower was also excellent for generalized anxiety disorder. However, a few side effects like drowsiness and confusion are associated with it. Therefore, always speak with your doctor before trying these home remedies for better sleep. 

6. Kava

One of the natural remedies for deep sleep is kava, a plant native to South Pacific Island. According to studies, the kavalactones present in the plant can help reduce anxiety and aid good sleep. You can take kava tea or capsules after consulting your doctor.

6. Cannabidiol (CBD)

CBD comes from one variant of cannabis and is different from tetrahydrocannabinol or THC. CBD comes from hemp and doesn’t contain enough THC to make it psychoactive. CBD is one of the natural sleep aids that can help you sleep better and reduce anxiety.

7. Tart Cherry Juice

Also known as sour cherry juice, this is one of the common sleeping remedies. It works by raising melatonin levels in the body along with tryptophan, an amino acid that plays a vital role in helping us sleep.

9. Gamma-aminobutyric acid (GABA)

GABA is an amino acid and neurotransmitter that helps stabilise activity in the nervous system. While GABA is produced in the body, it is also present in some food items, such as tea and tomatoes. When taken orally, it can be beneficial for the body, as per research. A small trial indicated that GABA supplements could help induce sleep. If you want to sleep better at night naturally, you can ask your doctor for GABA supplements and see if it works for you. 

10. Glycine

Again, similar to GABA, glycine is a neurotransmitter produced in the body and found in some food sources. It has a positive effect on sleep and can also improve sleep quality. You can find glycine supplements, but it is essential to talk to a doctor before trying sleep remedies.

Are Natural Sleep Aids Safe?

They are not entirely safe or unsafe. Usually, herbs for sleep and other natural remedies to fall asleep faster are easily available in online stores. But the problem is that natural sleep remedies for the elderly and adults don’t go through rigorous testing as prescription medicines. Therefore, it can be challenging to talk about their safety. However, you can always research the chosen herbal sleep aid. You can always speak to a healthcare practitioner if you have any pre-existing conditions. 

Other Sleep Supplements

Some other natural sleep remedies to help you stay asleep throughout the night are;

Tryptophan 

One study showed that 1 gram of tryptophan was a great sleep aid that could improve sleep quality and reduce waking up in the middle of the night. 

Ginkgo Biloba 

This is one of the best natural sleep aids, and studies show that this herb can help you relax and promote sleep. 

L-Theanine 

When combined with GABA or magnesium, this amino acid can help improve sleep and relaxation.

Over the Counter Options (OTC)

Some over-the-counter options include;

Diphenhydramine

This is a common ingredient in cough syrups, such as Benadryl. While it is not a sleep drug, it can induce drowsiness and has been used to promote sleep.

Doxylamine Succinate 

It is an active ingredient found in sleep aids and can cause drowsiness. 

Are OTC Sleep Aids Safe?

OTC sleep aids can lead to drug tolerance and over time, can also increase your risk of dementia. If you think these sleeping aids can help you out then speak with your doctor to see if they are suitable for you. 
Now you know what is the best natural sleep aids. While most natural remedies are safe, you must check with an expert to see if it is suitable for you, especially if you have any medical conditions.

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