4 Over-The-Counter Remedies For Quality Rest

Sleep can be finicky. Even if you know you slept, you might not feel well-rested when your alarm goes off. And that’s a problem because you can quickly become sleep deprived, a condition that’s a personal, social, and professional problem for around one-third of people in the U.S.

Sleep deprivation leaves you feeling (and sometimes looking) lousy. You can’t focus, you can’t control your moods, and you aren’t as productive. Even if you gulp down caffeinated drinks, you can’t quite make up for your lack of quality rest. Worse yet, if you lean too hard on energy drinks, soda, and coffee, you could end up in a “wired-tired” state.

The answer, of course, is to find a way to get and stay asleep. Though that might sound easier said than done, it’s a doable goal. Plus, you might not have to go to your health care provider for help. A few over-the-counter (OTC) sleep remedies could be exactly what you need to nab some zzzs.

Boosting Your Melatonin Production

Melatonin is produced by your body, and it activates and regulates your circadian rhythm, which has a hand in your sleep-wake cycles. However, sometimes, your body doesn’t make enough melatonin to help you enter into a recuperative sleep. That’s when you turn to a product that will stimulate your body’s main melatonin producer, which is your gut. In fact, one clinical review noted that the gut is capable of producing 400 times more melatonin than the pineal gland.

How can you nourish your gut health so it makes an ample supply of melatonin? Consider trying a product like Numo Deep Sleep Gummies. Each gummy contains a proprietary blend of nutrients, including magnesium, L-theanine, Apigenin, L-Taurine, probiotics, and live cultures from fermented kombucha. Together, they work to encourage the melatonin process as well as relax your brain and body. (Side note: With zero added sugar, they aren’t going to jazz you up before bedtime like other gummies.) Taken consistently, these convenient gummies may give you the melatonin support you need to enjoy better sleep.

Over-The-Counter Melatonin

Another type of melatonin-related OTC sleep aid is melatonin in a form like a capsule or gummy. These aids deliver actual melatonin into your body. The concept behind this strategy is that if you take extra melatonin shortly before you head to bed, you will be more likely to fall asleep. At that point, the added melatonin and your body’s melatonin should keep you from waking prematurely.

It’s important to know that the melatonin you consume may or may not be as bioaccessible as you might prefer. Rather, you could end up getting less of a dose than you thought because your body doesn’t absorb as much of the melatonin as you presume. However, it’s important not to take more than the safe, recommended dosing amount. Melatonin pills can lead to side effects, like headaches, an upset stomach, and daytime sleepiness. Therefore, always start with the smallest suggested dose or simply rely on a melatonin supporter product as described above.

Teas & Tea Blends

Tea has been a go-to-sleep treatment for millennia. Today, you can get just about any type of tea or tea blend to assist in your sleep objectives. And two promising plants from which sleep-inducing tea is frequently made are kava and valerian.

The kava plant is native to islands through the southern part of the Pacific Ocean. It acts as a de-stressor after it’s been steeped into a tea, tincture, or other drinkable form. Valerian root is similar; it’s often been heralded as a reliable anxiety buster. Just be sure that you start trying bedtime teas slowly. Overindulging in cupfuls of kava, valerian, or other teas could backfire and leave you with an upset stomach or throbbing head. You never know how you’ll react, even if a tea calls itself gentle or soothing.

Natural Foods

Your kitchen could be another resource if you’re attempting to go as holistic as possible with your sleep remedies. Any food that contains high amounts of the amino acid called tryptophan may cause your body to become very relaxed. (Turkey has plenty of tryptophan, which is why people joke about needing a nap after eating the bird during holiday meals.) Other tryptophan sources include tofu, lobster, and milk.

Like to eat something sweet at night? Skip your regular dessert. Substitute it for tasty items known to give a sleep assist, such as a fruit salad made up of kiwi slices and tart cherries. They’ve both received impressive reviews as being sleep-friendly.

Getting over a period of nightmarish sleep deprivation may seem like an impossible task. However, with the assistance of some OTC solutions (and a positive mindset,) you can make all your sleep dreams a reality.

*This article is for informational purposes only and does not substitute for professional medical advice. If you are seeking medical advice, diagnosis, or treatment, please consult a medical professional or healthcare provider.

BDG Media newsroom and editorial staff were not involved in the creation of this content.