Dreaming of sinking into the restorative sleep of your dreams?
You are not alone. Nearly 50 to 70 million Americans suffer from chronic sleep problems. In fact…
Many individuals are turning to natural sleep aids with the hope of solving their sleep issues for good.
Here’s the problem:
Not all natural sleep aids are created equal. Some work wonders, and others are completely worthless placebos. You just end up lying in bed all night wide awake and tossing and turning.
But don’t worry – this article will show you the exact natural sleep aids that work and how to use them to get the restorative sleep your body has been craving.
Let’s jump right in.
In This Guide, You’ll Learn:
- Why People Are Opting For Natural Sleep Aids
- The Top Natural Sleep Aids (And How To Use Them)
- Natural Sleep Supplements For Falling Asleep (And Staying Asleep)
- Creating The Perfect Sleep Environment For Restorative Sleep
Why People Are Opting For Natural Sleep Aids
The sleep economy is booming right now.
We’re looking at a $585 billion industry in 2024 alone. That’s not just mattresses and pillows – it also includes sleep trackers, supplements, and even sleep-specific medical services.
And there is a very good reason for this growth spurt…
People are beginning to realize that sleep isn’t a luxury that only those with money and time can afford – it’s a prerequisite for empowered living. After all, if you don’t have good sleep, nothing else in your life works well. Focus, energy, mood, and even your relationships improve when you get quality restorative sleep.
This is why more individuals are enlisting the help of a Home Sleep Center to understand their sleep cycles and get solutions that work for them.
Do you want to know what’s fueling this massive change?
Daily life is killing our natural sleep patterns. Between the screens, the stress, and always needing to be “on,” our bodies are losing their ability to naturally relax at the end of the day.
On top of this, individuals are wising up to the dangers and side effects of prescription sleep medications. They want something that can give them results without the grogginess and dependency that comes with it.
The Highest Natural Sleep Aids (And How To Use Them)
Ok – so let’s take a look at natural sleep aids that actually deliver…
Melatonin – Your Body’s Sleep Hormone
You knew it was coming. Nearly two-thirds of American adults have used melatonin supplements at some point
Here’s how it works:
Your body produces melatonin when it becomes dark outside. It’s your body’s way of telling you that it’s time to sleep, but things like artificial light, stress, and age can throw this process off.
Melatonin supplements can help reset your internal clock, especially if you are suffering from jet lag, working night shifts, or having trouble getting to sleep quickly.
The sweet spot? Try 0.5 to 3 milligrams 30 minutes before your targeted bedtime. Remember, more isn’t necessarily better when it comes to melatonin.
Magnesium – The Mineral Of Relaxation
Magnesium is nature’s relaxation pill. It helps your muscles unwind and soothes your nervous system so that you can drift off to sleep easily.
A lot of people are magnesium deficient without even realizing it. Stress, eating too many processed foods, and certain medications can all deplete magnesium levels in the body.
The most forms for sleep are:
- Magnesium glycinate (super-absorbable with little to no digestive issues)
- Magnesium threonate (crosses the blood-brain barrier easily)
- Magnesium citrate (absorption is good, but can have a laxative effect)
Valerian Root – The Ancient Sleep Aid
Valerian root has been used for centuries as a natural sedative. It works by boosting GABA levels in the brain, the neurotransmitter that calms the mind.
Research shows valerian root helps you fall asleep faster and sleep more deeply. The downside? It smells like hell. Seriously, like a dumpster fire. But if it works, who cares, right?
L-theanine – Calm Without The Crash
L-theanine is an amino acid found in tea leaves. It promotes relaxation without making you sleepy during the day, making it perfect if you need to take the edge off without needing to nod off.
Pro-tip: Use L-theanine with a small amount of melatonin for a potent combo that relaxes both your mind and body to prepare for sleep.
Chamomile – The Gentle Sleep Giant
Chamomile tea has been used to put people to sleep for centuries. There’s mixed science on its effectiveness, but many people swear by it as part of their nightly routine.
It’s the ritual of making and drinking a warm tea that is just as important as the chamomile itself. This signals your brain that it’s time to wind down and get ready for sleep.
Natural Sleep Supplements For Falling Asleep (And Staying Asleep)
If you suffer from insomnia or sleep problems, you probably need to use more than one of these supplements to see good results. If you don’t, they’re just not going to help you get the sleep you need.
Here are some combinations you can try:
- Melatonin and magnesium are a killer combo for sleep, especially when you’re stressed or anxious. They also help improve sleep quality for those who already have a good bedtime routine.
- Valerian root and L-theanine work well together. The combination relaxes the body while calming the mind.
- Chamomile tea and magnesium are a nice one-two punch for calming the mind and body.
How To Create The Perfect Sleep Environment
The best natural sleep aids in the world won’t do you any good if your bedroom is the ultimate sleep-killer.
The Basics:
Keep your bedroom cool (60-67°F), dark, and quiet. Get blackout curtains or a sleep mask if you have to. Consider a white noise machine if you live in a noisy area.
The Overlooked Details:
Your mattress and pillows matter more than you might think. Waking up with aches and pains could be your mattress, not your brain, that is the problem.
Remove electronics from the bedroom. Blue light is literally telling your brain to stay awake.
Have a consistent bedtime routine. Your brain loves patterns, so give it the same cues every night that it’s time to wind down and go to sleep.
Wrapping It Up
Natural sleep aids can be game-changers for quality sleep. But they are not magic bullets that will fix a lifetime of bad sleep habits in a couple of days.
The trick is to:
- Start with one supplement at a time to see how your body reacts. Give it a week before you decide it works.
- Combine sleep supplements with sleep hygiene. There is no way melatonin or any other natural sleep aid will work if you are downing caffeine after dinner and scrolling social media before bed.
- Be patient. Natural sleep aids work in their way – they support your body’s natural sleep processes rather than forcing you to sleep the way medications do.
Quality sleep is one of the best things you can do for your health and well-being. With the right natural sleep aids and a healthy bedtime routine, you can finally get the restorative sleep your body has been craving.