10 Natural Sleep Aids for Better Sleep in 2023

Getting a good night’s sleep is essential for overall health and well-being. Unfortunately, many people struggle with sleep disorders that can be difficult to treat. While prescription sleep aids are available, they can come with side effects and are often not a long-term solution. That’s where natural sleep aids come in – safe and effective ways to promote better sleep.

In this article, we’ll explore 10 natural sleep aids that you can try in 2023. From herbal remedies to lifestyle changes, these sleep aids have been shown to improve the quality and duration of sleep without the use of prescription medication.

Whether you’re dealing with insomnia or simply want to improve your sleep quality, these natural sleep aids can help you get the rest you need to feel your best.

Read on to discover which natural sleep aids may be right for you!

Chamomile Tea

Overview

Chamomile tea is a popular natural remedy for insomnia and other sleep disorders. It is made by steeping the flowers of the chamomile plant in hot water. Chamomile contains compounds that have a calming and relaxing effect on the body.

Benefits

Drinking chamomile tea before bed can improve the quality of your sleep and help you fall asleep faster. It may also help reduce anxiety and depression, which can contribute to sleep disorders. Chamomile tea is also a natural anti-inflammatory, making it useful for relieving pain and inflammation.

• Improves sleep quality
• Helps you fall asleep faster
• Reduces anxiety and depression
• Relieves pain and inflammation

How to Use

To make chamomile tea, simply steep a chamomile tea bag or loose chamomile flowers in hot water for several minutes. Drink it 30 minutes to an hour before bed for best results. You can also add honey or lemon to enhance the flavor.

Ingredients	Instructions
1 chamomile tea bag or 1-2 teaspoons of loose chamomile flowers	Steep in hot water for 5-10 minutes

As with any natural remedy, it is important to talk to your doctor before using chamomile tea for sleep disorders, especially if you are taking any medications or have a medical condition.

Lavender Essential Oil

What is Lavender Essential Oil?

Lavender essential oil is extracted through steam distillation from the flowers of the lavender plant. It has a pleasant, calming scent that has been used for centuries as a natural remedy for anxiety, stress, and sleep issues.

How Does Lavender Essential Oil Help with Sleep?

Lavender essential oil has natural sedative properties that can help promote relaxation and improve the quality of sleep. It can also help reduce feelings of anxiety and stress, which can interfere with getting a good night’s rest.

One way to use lavender essential oil for sleep is to add a few drops to a diffuser or humidifier in your bedroom. You can also mix a few drops with a carrier oil, like coconut or almond oil, and massage it into your temples, neck, and feet before bed.

Are There Any Precautions When Using Lavender Essential Oil?

Lavender essential oil is generally considered safe for most people, but it’s always a good idea to do a patch test before using it topically to make sure you don’t have an allergic reaction.

It’s also important to be careful when using essential oils around pets, especially cats, as they can be toxic to them.

When using essential oils for sleep, it’s important to use them in moderation and not rely on them as the sole method for improving sleep. Good sleep hygiene practices, like sticking to a regular sleep schedule and creating a relaxing bedtime routine, should still be a priority.

Overall, lavender essential oil can be a helpful natural sleep aid when used correctly and in conjunction with other healthy sleep habits.

Magnesium

What is Magnesium?

Magnesium is a mineral that is essential for the body to function properly. It is involved in over 300 biochemical reactions in the body, including muscle and nerve function, heart rhythm, and bone health. Magnesium plays a crucial role in regulating the sleep-wake cycle and promoting relaxation.

How Does Magnesium Help with Sleep?

Magnesium has a calming effect on the body and can help promote relaxation, making it easier to fall asleep and stay asleep. It can also help improve the quality of sleep and reduce symptoms of sleep disorders, such as restless leg syndrome and sleep apnea.

Research has shown that magnesium can increase levels of gamma-aminobutyric acid (GABA) in the brain, which is a neurotransmitter that helps promote relaxation and sleep. Magnesium also helps regulate the production of melatonin, a hormone that is responsible for regulating the sleep-wake cycle.

Natural Sources of Magnesium

Magnesium can be found naturally in a variety of foods, including:

• Leafy green vegetables, such as spinach and kale
• Nuts, seeds, and legumes, such as almonds and black beans
• Whole grains, such as brown rice and quinoa
• Fatty fish, such as salmon and mackerel

In addition to dietary sources, magnesium can also be taken as a supplement in pill or powder form.

Recommended Daily Intake

Age Group	Recommended Daily Intake
Adults (19-30 years old)	400 mg
Adults (31 years and older)	420 mg (for men); 320 mg (for women)
Pregnant Women	350-360 mg
Breastfeeding Women	310-320 mg

Valerian Root

Overview

Valerian root is a natural sleep aid that has been used for centuries to promote relaxation and improve sleep quality. It is extracted from the root of the valerian plant, which is native to Europe and Asia. Valerian root contains compounds that increase the production of gamma-aminobutyric acid (GABA) in the brain, a neurotransmitter that helps to regulate mood and promote feelings of calmness.

Benefits

Valerian root is commonly used to treat insomnia and improve sleep quality. It is also believed to have anxiolytic properties, which means that it can help to reduce anxiety and stress levels. Additionally, valerian root has been shown to have sedative effects, which can help to promote relaxation and reduce the time it takes to fall asleep.

Other potential benefits of valerian root include:

• Reducing headaches and migraines
• Decreasing symptoms of menopause
• Lowering blood pressure
• Relieving muscle tension and pain

How to Use

Valerian root can be taken in a variety of forms, including capsules, teas, and tinctures. It is generally recommended to take valerian root about an hour before bedtime to promote sleep. However, it is important to follow the recommended dosage guidelines, as taking too much valerian root can cause side effects such as dizziness, headaches, and upset stomach.

Form	Dosage
Capsules	300-600mg
Tea	1-2 teaspoons of dried valerian root steeped in hot water for 10-15 minutes
Tincture	2-3 dropperfuls (~30 drops) in a small amount of water

It is also important to talk to a healthcare professional before using valerian root, especially if you are taking prescription medications or have any underlying health conditions.

Melatonin

What is melatonin?

Melatonin is a hormone that is naturally produced by the pineal gland in the brain. It regulates the sleep-wake cycle and is often referred to as the “sleep hormone”.

How does melatonin help with sleep?

When it gets dark outside, the pineal gland releases melatonin to signal to the body that it’s time to sleep. Taking a melatonin supplement can help regulate and improve sleep quality.

Studies have shown that melatonin can help people fall asleep faster, stay asleep longer, and improve the overall quality of sleep. It has also been shown to be particularly effective for people with circadian rhythm disorders or jet lag.

How to take melatonin supplements?

Melatonin supplements are available over-the-counter in various forms such as pills, capsules, and gummies. It’s important to follow the recommended dosage and take melatonin at the right time to avoid any negative side effects.

It’s also important to note that melatonin supplements aren’t regulated by the FDA, so it’s essential to choose a reputable brand and talk to your doctor before taking any new supplement, especially if you’re taking other medications.

Side effects of melatonin may include daytime sleepiness, dizziness, and headaches. Consult a doctor if you experience any negative side effects or have concerns about taking melatonin.

• Recommended dosage: 0.2-5mg, taken 30-60 minutes before bedtime
• Not recommended for children or pregnant/breastfeeding women

Passionflower

What is passionflower?

Passionflower is a plant-based sleep aid that is commonly used for its calming properties. This herb has been used as a natural remedy for centuries to help with anxiety and insomnia.

How does passionflower work?

Passionflower increases levels of gamma-aminobutyric acid (GABA) in the brain, which is a neurotransmitter that helps to regulate sleep and reduce anxiety. Passionflower is also known to have sedative effects, which can help to calm the mind and promote relaxation.

Ways to take passionflower

Passionflower can be taken in various forms, including capsules, teas, and tinctures. Teas can be made by steeping dried passionflower leaves and flowers in hot water for several minutes. Tinctures can be taken by adding a few drops to water or juice. Capsules are the most convenient way to take passionflower, as they can be easily swallowed and provide a standardized dose.

Precautions

Like any herb, passionflower should be used with caution and under the guidance of a healthcare professional. It is not recommended for pregnant or breastfeeding women, or individuals taking prescription medications for anxiety or depression.

• Passionflower increases GABA levels in the brain, promoting relaxation and reducing anxiety.
• It can be taken in various forms including capsules, teas, and tinctures.
• Passionflower should be used with caution and under the guidance of a healthcare professional.

Ashwagandha

Introduction

Ashwagandha is an herb commonly used in Ayurvedic medicine, which is a traditional system of medicine in India. Its scientific name is Withania somnifera.

Ashwagandha is said to have calming properties, making it a popular natural sleep aid. It is also believed to help reduce stress and anxiety levels.

Benefits

Research has shown that ashwagandha can help improve the quality and quantity of sleep, making it a promising natural sleep aid. It is believed to help promote restful sleep by reducing stress and anxiety levels, which can often interfere with sleep.

Additionally, ashwagandha is believed to have anti-inflammatory properties, which may help alleviate pain and discomfort that can also interfere with sleep.

How to use

Ashwagandha can be consumed in several forms, including as a pill or supplement, tea, or powder. It is important to follow the recommended dosage on the product label and to discuss with a healthcare provider before taking any new supplement.

Some people may experience side effects from taking ashwagandha, including upset stomach or diarrhea.

• Recommended dosage: 1-2 teaspoons or 300-500 mg per day
• Side effects: upset stomach, diarrhea
• Forms to consume: pill or supplement, tea, or powder

Conclusion

Ashwagandha is a popular natural sleep aid used in Ayurvedic medicine. It is believed to help reduce stress and anxiety levels, promote restful sleep, and alleviate pain and discomfort. However, it is important to use ashwagandha in the recommended dosage and to discuss with a healthcare provider before taking any new supplement.

Tart Cherry Juice

What is Tart Cherry Juice?

Tart Cherry Juice is a beverage made from the juice of tart cherries. These cherries are different from the sweet cherries that are commonly eaten fresh or canned.

How does Tart Cherry Juice help with sleep?

Tart Cherry Juice is a natural source of melatonin, a hormone that helps regulate sleep cycles. Drinking Tart Cherry Juice before bedtime can increase the levels of melatonin in the body, promoting better sleep.

Other benefits of Tart Cherry Juice

Not only does Tart Cherry Juice help with sleep, but it also has other benefits. It may reduce inflammation, help with muscle recovery, and improve heart health.

• Reduces inflammation
• Helps with muscle recovery
• Improves heart health

How to incorporate Tart Cherry Juice into your daily routine

Tart Cherry Juice can be found in most health food stores and supermarkets. It can be consumed as a standalone drink, added to smoothies, or used in recipes for desserts and snacks.

Ways to incorporate Tart Cherry Juice into your daily routine	Recipe ideas
Add to smoothies	Tart Cherry and Banana Smoothie
Drink before bed	Tart Cherry Juice Spritzer
Use in baking	Tart Cherry Oatmeal Bars

Note: Before adding Tart Cherry Juice to your diet, it is important to talk to your doctor, especially if you are taking any medications or have any health conditions.

Meditation

What is meditation?

Meditation is a practice that involves training the mind to focus and achieve a state of peace, calmness, and clarity. It has been used for centuries as a technique for improving mental and physical health, reducing stress, and promoting better sleep.

How does meditation help improve sleep?

Meditation can be an effective natural sleep aid. By calming the mind, it helps reduce anxiety and stress, which are common causes of sleep problems. It can also help improve the quality of sleep by promoting relaxation and reducing the frequency of racing thoughts that can interfere with sleep.

• Reduces stress and anxiety
• Promotes relaxation
• Improves sleep quality

During meditation, one can focus on calming the mind, deep breathing, or visualization exercises. Some people find it helpful to use guided meditation audio or videos to help them get started.

Types of meditation	Description
Transcendental Meditation	A form of meditation that involves the use of a mantra, or a repeated word or sound.
Mindfulness Meditation	A form of meditation that emphasizes paying attention to the present moment without judgment.
Loving-Kindness Meditation	A form of meditation that involves focusing on sending love and positive energy to oneself and others.
Body Scan Meditation	A form of meditation that involves focusing on different parts of the body and practicing body awareness.

Overall, meditation can be a valuable natural sleep aid for those looking to improve their quality of sleep and reduce stress and anxiety.

Exercise

Overview

Regular exercise not only has many health benefits but can also improve the quality of your sleep. Studies have shown that people who exercise regularly reported better sleep than those who were sedentary. Therefore, incorporating exercise into your day-to-day routine can work as a natural sleep aid.

Types of Exercise

There are many different types of exercises that you can do to improve your sleep quality. Some of the best exercises include cardiovascular exercises such as running, cycling, and swimming, as well as strength training exercises like weightlifting. Yoga and stretching activities can also be beneficial for promoting relaxation and reducing stress levels, which can indirectly lead to better sleep.

When to Exercise

Finding the best time to exercise can vary based on individual preferences. Some people prefer to exercise in the morning to start their day off with energy, while others prefer exercising in the evening to help them unwind before bed. It is recommended to avoid intense exercise right before bed as it can stimulate your body too much and make it harder to fall asleep.

Tips for Incorporating Exercise into Your Routine

If you are new to exercise or struggle to find the motivation, start with small, manageable goals and gradually work your way up. Try to set aside a specific time each day for exercise to make it a consistent habit. Additionally, finding a workout partner or joining a fitness class can provide external accountability and make the process more enjoyable. Remember, consistency is key for seeing the benefits of exercise on sleep quality.