Natural sleep aids have recently acquired appeal as an alternative to drugs among individuals looking to lessen their dependency on pharmaceuticals. These devices are an excellent option for those who have difficulty falling asleep because they are typically seen to be safer and gentler to the body. The best natural sleep aids will be addressed, as well as their mechanisms of action.
Before we get into the 6 best natural sleep aids, we'd want to discuss one of the more popular "natural" sleep aids, melatonin, and explain why it's not on our list and isn't something we advocate.
The Melatonin Myth
Melatonin is a naturally occurring hormone that governs sleep and wakefulness. It is generally referred to as the "sleep hormone" because to its involvement in generating tiredness and relaxation. Melatonin supplements are a popular natural sleep aid that can help manage sleep cycles and promote more restful sleep. In fact, parents feed this to their children on a daily basis, so it must be safe, right? No way! We want to be extremely clear here, regardless of what you read online or on the labels of items sold at CVS, Amazon, Target, and pretty much anywhere else. Melatonin is not a natural supplement. Melatonin in supplement form is a synthetic substance produced to mimic the behavior of melatonin. The majority of melatonin is produced in Chinese laboratories, and the quality is very questionable. . Moreover, supplementing with melatonin has major negative effects. Not only will it make you sluggish in the morning, but it may also disrupt your natural hormonal balance, leading to poor sleep, anxiety, and even depression.
5 Best Natural Sleep Aids
Valerian root has been used for ages as a trustworthy natural sleep aid. It relaxes the body and neurological system by boosting levels of the neurotransmitter GABA. Numerous valerian root supplements, such as tinctures, teas, and tablets, are widely available.
Chamomile is a popular herbal sleep aid and anxiety treatment. Chamomile tea is a common way to consume this herb.
Magnesium is essential for various physiological activities, including the induction and maintenance of sleep. It is essential for the regulation of GABA, a neurotransmitter that promotes rest and relaxation throughout the body and brain. Magnesium supplements are a great approach to guarantee that you are getting enough of this important mineral.
- CBN is an acronym for cannabinol, a non-intoxicating minor cannabinoid found naturally in hemp plants. A 2019 study on CBN oil for sleep also looked at its benefits on pain relief.
Mushrooms with Medicinal or Functional Properties
Regular use of reishi mushrooms can improve sleep. Unlike sedatives or melatonin pills, reishi does not make you sleepy. Instead, the naturally occurring ingredients in reishi mushrooms help with stress control and serenity. A rstudy published in the Journal of Ethnopharmacology discovered that three days of reishi mushroom consumption "substantially enhanced total sleep duration.
- Ashwagandha as a Sleep Aid. According to numerous studies, ashwagandha may help people fall asleep faster, sleep longer, and sleep better. Participants in one study said their sleep was 72% better after taking ashwagandha for six weeks.
In addition to these natural therapies, you may enhance the quality of your sleep by making modifications to your regular routine. They include maintaining a consistent sleep schedule, abstaining from coffee and alcohol before bed, and creating a peaceful sleeping atmosphere.
It is critical to highlight that, while natural sleep aids may be beneficial, they should not be used in place of professional medical therapy. If you have difficulties sleeping on a regular basis, you should visit a doctor.
To summarize, using natural sleep aids may be a safe and effective method to improve the quality of your sleep. You may enhance the quality of your sleep and feel more refreshed in the morning by making some changes to your routine and adding some of these natural sleep aids.