35% of adults do not get enough sleep. And people are sleeping much less than they used to. In 1942, for example, the average adult’s nighttime sleep was 7.9 hours, whereas in 2013 it was 6.8 hours.
Sleep deprivation is similar to alcohol intoxication. Over 100,000 deaths are due to medical errors that occurred because of sleep deprivation.
For good health and wellbeing, the CDC recommends that adults get AT LEAST 7 hours of sleep for every 24 hour period. But many people have trouble doing just that, even if they have the time.
So what are the best natural sleep aids for those of us who have trouble sleeping on our own?
Keep reading to uncover the 7 best natural sleep aids of 2019.
Table of Contents
1. Melatonin
Your body produces melatonin naturally. It’s a hormone that tells your body when it’s time for sleep, which is why melatonin levels typically rise around nighttime.
Sometimes, melatonin levels can be disrupted. Jet lag, for example, can mess with your body’s hormone-producing clock. Some people have to work at night and sleep during the day.
For people that aren’t producing enough melatonin or whose schedules are disrupted regularly, melatonin is an excellent sleep aid. They even have melatonin products for children who have trouble sleeping.
2. Glycine
Glycine is one of the newer sleep aids. It’s an amino acid that is used by our nervous systems.
Studies are still being done regarding the efficiency of glycine as a sleep aid. In studies that have been conducted, glycine lowered body temperatures at bedtime, which helped to signal to the brain that it was time to sleep.
Glycine has helped people fall asleep faster, and those people expressed that they felt more awake and less groggy in the mornings. You can take glycine in pill form or dilute it in water.
If you want to play it safe, you could start by consuming foods that are naturally high in glycine, like bone broth, fish, eggs, poultry, kale, spinach, banana, cabbage, and kiwi!
3. Passion Flower
Passion Flower has been used as a sleep aid in many different countries. While the particular strain that helps with sleep is native to North America, it’s also cultivated in Asia, Europe, Australia, and Africa.
Some people claim that it works, while others are skeptical. While passion flower is safe to consume, more studies need to be done as to the level of its effectiveness when it comes to acting as a sleep aid.
4. Valerian Root
Valerian root has been popular for a long time now, and millions of people have attested to its effectiveness when it comes to acting as a sleep aid. It’s definitely one of the best natural herbal sleep aids.
In addition to combatting insomnia, valerian root has also helped individuals with anxiety and stress. The only negative effect reported is dizziness, but that report is still rare.
This root is native to Asia and Europe. It’s also been used to help with menopause and to treat depression. Safety in the long term remains debatable, especially as it pertains to lactating or pregnant women.
Valerian root is an excellent supplement to use for insomnia.
5. CBD
CBD is one of the cannabinoids that’s found in marijuana and hemp plants. It’s different than THC which is also found in those plants, in that it doesn’t get you high.
There are no psychological effects of taking CBD. It can heal anxiety, stress, and pain, all of which can make sleeping incredibly difficult.
CBD can be taken in oil form, or by capsules, gummies, or even chocolate. Many people take CBD short-term and long-term, so it’s probably the best long term natural sleep aid. CBD has proven to help individuals with chronic pain fight insomnia as well.
Take a look at this natural product if you want to try out CBD to help you fight your insomnia.
6. Magnesium
Magnesium is a mineral that plays a role in many different bodily processes. It’s also important for heart health and brain function.
It appears that magnesium increases brain levels of gamma-aminobutyric acid (GABA), which is a brain messenger that has calming effects.
Studies have shown that trouble with sleep and insomnia may be linked to lower-than-normal levels of magnesium in the body. Part of the effect that magnesium has on one’s sleep cycle may be partially due to the fact that magnesium helps to regulate the body’s melatonin levels.
Most of the magnesium studies were conducted on elderly adults who already have low magnesium levels. It might not be as effective on a younger person who already has sufficient levels. For that person, it might be more effective to use melatonin or CBD.
7. Lavender
Lavender is a plant that has many uses, and it grows almost everywhere across the world.
The smell of lavender enhances relaxation sleep. Especially for those who suffer from mild insomnia or who are younger individuals, lavender is an excellent sleep aid.
Lavender aromatherapy is safe. While some people do ingest it, it may cause stomach pain or nausea in some cases.
Honorable Mentions
In addition to looking toward natural remedies to improve sleep, it’s also in everyone’s best interest to establish a sleep schedule and routine. As much as you can, try to go to sleep around the same time every night and develop a routine around your bedtime.
When it comes to screens, and that includes a phone screen, don’t look at them for AT LEAST 30 minutes before you’d like your mind to calm down and sleep. This may also greatly improve your ability to fall asleep, faster.
A healthy diet and exercise will also help your overall ability to sleep!
The Best Natural Sleep Aids Could Change Your Life
While you may feel hopeless due to your inability to get enough sleep, one of the best natural sleep aids might be all you need to get that extra sleep.
Try out a couple of different supplements and to see which works best for you. In addition, establish a sleep routine for yourself and don’t look at any screens right before you’re ready to close your eyes.
Try establishing that routine and trying a new sleep aid tonight. You might be surprised at how much it can improve your life!
