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These Natural Sleep Aids Have Proven Ingredients To Help You Catch Some Zzz's
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If you’re struggling to get a good night’s rest and prefer non-prescription remedies, there are natural sleep aids that can work. And there are a wide variety of options — from herbal capsules to bath soaks to bedtime tea — that may help you fall asleep faster and stay asleep longer. Whatever’s keeping you awake, one (or more) of the natural sleep aids below could help you get the sleep you need.
What To Look For In A Natural Sleep Aid
When shopping for natural sleep aids, you’ll want to go with products containing research-backed ingredients that have proven effectiveness in inducing relaxation and sleep. For your convenience and peace of mind, I’ve done a deep dive into all the natural, sleep-promoting ingredients featured in each of my picks below (keep scrolling to view). Rest assured, while these products might seem "new agey," they are very much backed by science.
Types Of Sleep Aids To Consider
Another thing to consider is how you’ll want to take your sleep aid. If you’re comfortable swallowing pills, a capsule supplement might be the way to go. If you typically have some time to unwind before bed, a bedtime tea or evening soak will probably feel like a calming and serene addition to your routine. If you're looking for maximum effectiveness, combining a melatonin pill with tea and a bath might be the cure for your previously insurmountable insomnia.
Check out the natural sleep aids below. All of them are backed by research and highly rated on Amazon.
1 A Beloved Tea With Two Powerhouse Herbal Ingredients
Celestial Seasonings Sleepytime Extra isn’t just selling hype: By combining chamomile with valerian root, this natural sleep aid lives up to its name. Each bag is individually wrapped for peak freshness as well, and this blend also includes spearmint, lemongrass, hawthorne, and tilia flowers for added flavor (since valerian root can be unpleasant on its own).
The original Sleepytime Tea has been aiding sleep cycles since 1972, and it sells over four million boxes each year. Sleepytime Extra takes that beloved tea blend but adds valerian root for even more potency. In the words of one happy customer: “After trying all the natural products I could find, some with side effects, I tried Celestial Seasonings Sleepytime Extra tea. It works. I start feeling sleepy in about 30 minutes and then just fall asleep. [...] I will keep this in my pantry from now on for a good night's sleep.”
What the research says:
- Chamomile: This herb contains an antioxidant called apigenin, which binds to receptors in the brain that might work to ease anxiety and promote sleep. Current research suggests that this is part of the reason chamomile may help people sleep. In a study looking at 80 postnatal women, participants who drank chamomile tea for two weeks experienced significant improvements in their sleep cycles.
- Valerian Root: This is another herb that has been used to alleviate insomnia for centuries. Current research suggests valerian root increases levels of a neurotransmitter called gamma-aminobutyric acid (GABA), which is also how many anti-anxiety medications work. In one study, researchers found no differences in the success of valerian root and oxazepam — a medication commonly prescribed to treat insomnia.
According to a reviewer: “I've been drinking the Celestial Sleepytime Herbal Tea every night for a few weeks now, and I absolutely love it! Not only is it easy to brew, has a great aroma and taste, but it really does help to calm me and sleep better! Very nice that it comes in a pack of 40 too!”
2A Melatonin Supplement That Reviewers Swear By
Since melatonin is a naturally occurring hormone in the brain that helps regulate the human sleep cycle, this 5 milligram melatonin supplement could be a great addition to your bedtime routine. If you're concerned about next-day grogginess happening with this pick, many reviewers swear that it doesn't have a "morning after" hangover effect.
Also good to know: each pill is gluten-, dairy- and soy-free, and undergoes four rounds of testing. Plus, Thorne Research is a company that’s third party-certified by NSF/ANSI, so you can have confidence in the integrity of ingredients and rest assured that good manufacturing processes were followed.
What the research says: In a study focusing on cancer patients with insomnia, it was found that taking melatonin orally two hours before bed helped participants fall asleep and improved their sleep quality.
According to a reviewer: “It works well -- dramatically better than some other brands; definitely better than drug store brands. It works fast and doesn't leave you groggy in the morning. 5mg is usually more than enough to get me tired and let me fall asleep [...] .If you're not interested in OTC or prescription sleep aids, but need a little push to get you tired, this is for you.”
3An Herbal Sleep Aid With A Cult Following
This natural sleep aid boasts more than 5,000 five-star ratings — and it's easy to see why. Luna harnesses the sleep-inducing powers of melatonin, chamomile extract, passionflower extract, valerian root extract, hops extract, L-Theanine, lemon balm extract, and gamma-aminobutyric acid — all of which are natural sleep aids. One happy Amazon customer praised Luna for helping her finally sleep through the night: "Long story short, gave Luna a shot... and lo and behold, it worked!! I slept through the night! No annoying early am wakeups at all! Pure, uninterrupted sleep!! A MIRACLE! "
Also, each Luna capsule is 100% vegan, soy-free, gluten-free, and non-GMO, making it a suitable option for a wide variety of diets. This sleep aid is third-party lab tested as well, and Nested Naturals is a GMP-certified company to boot.
What the research says:
- Passionflower, Valerian, and Hops: Multiple studies have found a connection between passionflower and improved sleep quality, and one such study even found that combining passionflower with valerian root and hops was just as effective at improving sleep quality as taking Ambien.
- L-Theanine: L-Theanine is an amino acid that works to relieve anxiety and improve sleep quality.
- Melatonin: As mentioned in the product pick above, research confirms melatonin is a powerful natural sleep aid.
According to a reviewer: “I've been taking the recommended dose every night for about a month now and I feel great. For me, there are no side effects and I don't even feel drowsy when I wake up in the morning. I wake up rested and refreshed and I haven't had trouble with insomnia at all. I take it about an hour before I want to fall asleep and it works like a dream.”
4An Aromatic Bath Soak With Magnesium Flakes
This bedtime bath soak is ideal for anyone who doesn’t enjoy taking supplements, but you can also combine it with one or more of the natural sleep aids above. With anxiety-reducing lavender extract and cedarwood extract — which may act as a natural sedative — this bath soak should have you primed for sleep. Amazon customers certainly can't get enough of it. In the words of one satisfied reviewer: "These flakes are wonderful, they dissolve quickly and the smell is divine! Wish it came in a bigger bag. I like these bath flakes so much, I bought a bag for a friend in need, and she felt like it helped with stress and sleep. I believe it does as well. Worth the cost.”
Plus, this product is made in the United States with USDA, organic essential oils, and it’s not tested on animals.
What the research says:
- Lavender: Some studies suggest that lavender may help treat insomnia, and lavender’s aroma is well-known and widely studied for its soothing, anti-anxiety qualities.
- Cedarwood Extract: This oil contains a compound called cedrol, which may act as a natural sedative.
- Magnesium: While there isn't hard evidence to support the efficacy of transdermal (topical) magnesium, the anecdotal evidence praising the stress-relieving, pain-easing, and skin-nourishing effects of magnesium bath soaks abound.
According to a reviewer: “I drew a bath with the magnesium flakes after two days of moving. I felt so relaxed and my muscle tension melted away. Thank you so much! Great nights sleep!”
Studies Referenced:
Adib-Hajbaghery, M., & Mousavi, S. N. (2017, December). The effects of chamomile extract on sleep quality among elderly people: A clinical trial. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/29154054
Chang, S.-M., & Chen, C.-H. (2016, February). Effects of an intervention with drinking chamomile tea on sleep quality and depression in sleep disturbed postnatal women: a randomized controlled trial. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/26483209
Chien, L.-W., Cheng, S. L., & Liu, C. F. (2012). The effect of lavender aromatherapy on autonomic nervous system in midlife women with insomnia. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/21869900
Dorn, M. (2000, April). Efficacy and tolerability of Baldrian versus oxazepam in non-organic and non-psychiatric insomniacs: a randomised, double-blind, clinical, comparative study. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/10899744
Gröber, U., Werner, T., Vormann, J., & Kisters, K. (2017, July 28). Myth or Reality-Transdermal Magnesium? Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5579607/
Kagawa, D., Jokura, H., Ochiai, R., Tokimitsu, I., & Tsubone, H. (2003, July). The sedative effects and mechanism of action of cedrol inhalation with behavioral pharmacological evaluation. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/12898420
Kurdi, M. S., & Muthukalai, S. P. (2016). The Efficacy of Oral Melatonin in Improving Sleep in Cancer Patients with Insomnia: A Randomized Double-Blind Placebo-Controlled Study. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4973490/
Malcolm, B. J., & Tallian, K. (2018, March 26). Essential oil of lavender in anxiety disorders: Ready for prime time? Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6007527/
Maroo, N., Hazra, A., & Das, T. (2013). Efficacy and safety of a polyherbal sedative-hypnotic formulation NSF-3 in primary insomnia in comparison to zolpidem: a randomized controlled trial. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3608291/
Office of Dietary Supplements - Valerian. (n.d.). Retrieved from https://ods.od.nih.gov/factsheets/Valerian-HealthProfessional/
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