Sleep is vital for your mental and physical health and well-being. Without enough sleep, you can experience a range of negative consequences, including fatigue, impaired cognitive function and an increased risk of accidents.
Natural sleep aids can be a helpful way to improve sleep quality and reduce the risk of sleep deprivation. There are many different types of natural sleep aids available, including herbs and supplements. Implementing various lifestyle changes and incorporating good sleep habits can help improve your sleep hygiene and health, such as:
- Daily physical daytime exercise
- No alcohol, caffeine or large meals before bedtime
- Bedtime before midnight and 7-8 hours of sleep nightly
- Consistent bedtime and waking time – 7 days a week
- A dark, quiet and relaxing bedroom at a comfortable temperature
- No electronic devices in your bedroom
Six natural sleep aids you can try to help you sleep better are:
1. Glycine
Glycine is an amino acid essential for sleep. It’s crucial to your nervous system and helps promote the production of melatonin and GABA, two neurotransmitters involved in sleep regulation.
Believed to lower your body temperature at bedtime, glycine tells your body it’s time to sleep. It can also improve daytime performance if you’re feeling temporarily sleep-deprived.
Glycine supplements are available in pill or a powder form that you can dilute in water. Eating more glycine-rich foods also helps you increase your glycine intake naturally, such as:
- bananas
- kiwis
- bone broth
- eggs
- fish
- meat
- poultry
- beans and legumes
- cabbage
- kale and spinach
2. Lavender
The purple flowers of the lavender plant have a calming effect on the body and mind. Their soothing fragrance is thought to enhance sleep, so you can diffuse lavender essential oil in your bedroom or add a few drops to your bath before bedtime.
3. Magnesium
Magnesium is a mineral essential for many bodily functions, including sleep. It helps relax and quieten your muscles and mind, making falling asleep easier. Magnesium can also assist with regulating melatonin production and inducing sleep.
You can take magnesium supplements in the form of pills, or increase your magnesium intake by eating nutrient-dense foods such as:
- avocados
- bananas
- dark chocolate
- fatty fish (e.g. mackerel, salmon)
- leafy greens (e.g. kale, spinach)
- legumes (e.g. beans, chickpeas, lentils, peas, soybeans)
- nuts (e.g. almonds, cashews, Brazil nuts)
- seeds (e.g. chia, flax, pumpkin)
- whole grains (e.g. barley, buckwheat, oats, wheat, quinoa)
4. Melatonin
The hormone melatonin helps regulate your body’s sleep-wake cycle. It’s produced by the pineal gland in your brain and released in response to darkness. If you’re struggling to fall asleep – or are even suffering from jet lag - melatonin supplements help tell your brain it’s sleep time, plus improve your sleep quality.
5. Passionflower
For centuries the passionflower plant has been used to treat anxiety and insomnia. It’s believed to help relax your body and mind, helping you fall asleep easier. You can consume passionflower extract or drink it as tea an hour before you go to bed.
6. Valerian root
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The valerian root plant is known to naturally treat symptoms of anxiety, depression and menopause. It’s also a common herbal supplement used to promote sleep and improve sleep quality. Valerian root can be taken in capsules or as an extract.
Getting enough sleep each night is crucial to your overall health and wellness. Ensuring you give your body better night-time rest can help you function better during the day and let your body relax and recharge.
If you’re not getting good quality sleep and are keen to try this natural route, you’ll find these natural sleep aids at your local health shop or retail pharmacy. As always, if you’re pregnant, breastfeeding or have any other health concerns, consult with your doctor to determine their safety before you start taking any.
Date Published: 26 June 2023
