About Sleep
Sleep Related Conditions
Sleep Disorders
Tired of not getting the sleep that your body needs? Insomnia is a sleep disorder that affects millions of people all year round, with many choosing to opt for quick fixes like prescription sleep aids. But what if we say that there are natural sleep aids that can help you drift off into a deep, peaceful slumber?
From a sleep app and accessories to a natural herbal remedy, this article will explore the 8 best natural sleep aids that can help you fall asleep easily and wake up feeling refreshed
What Are The 8 Best Natural Sleep Aids for Adults?
If you’re someone who prefers not to rely on prescription medications for sleep, below are some natural options for your consideration.
1. Sleep App
For some, it can be hard to wind down before bed without any supplements or accessories. Sleep app is a popular digital tool that many may use to complement their sleeping process. Many sleep apps are designed to help users keep track of their sleep patterns and regulate their sleep cycles.
ShutEye® app is one example of a sleep app that is used by millions of users daily. The app works by using artificial intelligence algorithms to record and analyze your sleep patterns. Understandably, some users may have questions about the tracking accuracy and reliability since it incorporates the use of AI.
As of today, the team has gotten a patent for its sleep-tracking technology and has affirmed that comparative medical polysomnography (PSG) tests are regularly conducted as part of standard procedures. In addition, the team collaborates with sleep clinics worldwide to ensure that the app is consistently updated with reliable and accurate results.
Along with these, the app also has other features such as relaxing sleep sounds, bedtime stories, guided meditations, and dream analysis to help you smoothly transition into a restful sleep.
2. Weighted Blanket
Weighted blankets are also increasingly popular as a natural sleep aid as they help to promote relaxation and reduce stress. The blankets are filled with evenly distributed beads to create a gentle pressure on the body, known as deep touch pressure (DTP). The pressure is similar to the feeling of being hugged or swaddled, which can help to boost serotonin and melatonin levels [1].
They are also great for individuals who may have anxiety as it helps to create a sense of security, making it easier to fall asleep and stay asleep.
The best-weighted blanket that we recommend is the Gravity adult weighted blanket. This blanket has been scientifically tested to help users improve their sleep quality. The inner is made with fine-grade glass beads and comes with a premium micro-plush duvet cover, making it a soft and comfortable choice for most people. You’ll also find that they may offer up to 50% discount off their blankets on their web store from time to time, making it a somewhat affordable option.
3. Melatonin Supplements
Melatonin is a natural hormone produced by your body to regulate your body’s circadian rhythm and let you know when it’s time to fall asleep. However, our melatonin production may decrease depending on age and lifestyle factors [2]. This is where melatonin supplements can come in to help.
Melatonin supplements are designed to promote sleep so that individuals can fall asleep faster at night. They are a popular choice for many users who may have problems sleeping due to a disruption in their sleep cycles (e.g. jet lag or shift work).
The best melatonin supplement for adults to try is Nature’s Bounty’s Dual Spectrum 5 Mg Melatonin tablets. Combining both quick-release and extended-release layers in one tablet ensures that you get the right amount of melatonin you need immediately and over time. It helps you to fall asleep faster and maintain sleep throughout the night.
In addition, the ingredients are clinically studied and have a non-habit-forming formula, ensuring that you can regulate your sleep cycle naturally without feeling groggy. Whether you struggle with occasional sleeplessness, jet lag, or an irregular sleep schedule, this melatonin supplement can help you achieve a more restful sleep at night.
4. Magnesium Supplements
Magnesium is an essential mineral that helps over 300 enzymes within the body to carry out various chemical functions, including muscle relaxation, and nervous system regulation for improved sleep [3]. According to studies, Magnesium regulates neurotransmitters such as GABA to promote relaxation for sleep. It can also decrease cortisol levels, a stress hormone, which induces a calming effect on the nervous system for better sleep [4].
One of the best magnesium supplements for sleep is Natural Vitality Calm Magnesium Powder. This highly absorbable magnesium citrate supplement helps you to relax and reduce stress levels, making it easier to fall and stay asleep. It is available in a variety of flavors and can be easily mixed with water for a soothing pre-bedtime drink. Free from artificial additives and non-habit-forming, this supplement can be a great addition to your nightly routine for better sleep.
5. Lavender
Lavender is a well-known natural remedy for promoting relaxation and reducing anxiety. It contains linalyl acetate and linalool properties which are known to have a sedative and pain-relieving effect [5]. While there aren’t many studies to truly determine the efficacy of lavender oil for sleep, some research suggests that it is associated with improved sleep quality and offers a natural solution to insomnia symptoms [6].
The best lavender sleep aid is NOW Foods Essential Oils Lavender Oil. This 100% pure lavender essential oil can be diffused in your bedroom, added to a warm bath, or applied to your pillow to create a calming sleep environment. Its natural sedative properties make it an effective and non-invasive way to improve sleep quality without side effects.
6. Chamomile
Chamomile is an ancient medicinal herb that is commonly used to treat ailments and promote sleep. Chamomile is said to bind to benzodiazepine and gamma-aminobutyric acid (GABA) receptors, which can produce a hypnotic effect on the sleep-wake cycle. It is also high in melatonin content, which is a reason why many may choose to consume it as tea before bedtime to reduce stress and promote calm [7].
The best chamomile sleep aid is Traditional Medicinals Organic Chamomile Tea. Made from high-quality, organic chamomile flowers, this caffeine-free tea provides a soothing bedtime ritual that helps relax the body and prepare it for sleep. With no artificial ingredients or preservatives, it is a safe and effective option for improving sleep quality naturally.
7. Cannabidiol (CBD)
Cannabidiol, or CBD, is one of the major cannabinoids derived from a hemp plant. Unlike THC (tetrahydrocannabinol), it is non-psychoactive. While the science isn’t clear yet, it is said that CBD interacts with the body’s endocannabinoid system to regulate stress and promote relaxation— factors that may affect sleep [8].
Some research suggests that CBD at a higher dose may produce a sedating effect, helping you to fall asleep faster [9].
The best CBD for sleep is Charlotte’s Web CBD Oil Sleep Gummies. These gummies combine full-spectrum CBD with melatonin to support deep, restful sleep naturally. They are made with high-quality hemp extract and contain no artificial additives, making them a trusted option for those looking to improve their sleep quality.
8. Ashwagandha
Ashwagandha is a traditional herb that is commonly found in Asia and Africa and used for medicinal purposes over centuries. Lately, it has gained popularity as a supplement for anxiety and stress relief as well as a natural remedy for better sleep and overall well-being. They are commonly available in powder, capsule, gummies, or tincture form.
The best ashwagandha supplement for sleep is NaturaLife Labs’s Organic Ashwagandha 2,100 mg Capsules. This high-potency ashwagandha extract is clinically studied for its stress-reducing and sleep-enhancing effects. It is made from organic ashwagandha root with no fillers or artificial ingredients, ensuring a pure and effective natural sleep aid.
Are Natural Sleep Aids Safe?
When used correctly and in moderation, natural sleep aids aren’t usually a cause for concern and could be beneficial in treating various sleep issues such as insomnia. That being said, there are certain precautions that you should still be aware of.
While natural sleep aids are considered safer options compared to prescription sleep medicine as they are non-habit forming, some of them may have side effects such as drowsiness, headache, nausea, or confusion. Sleep aids like melatonin or CBD may also interact with other medications and cause adverse side effects.
Another precaution to take note of is that certain sleep supplements are not recommended for consumption by children, older adults, or women who are pregnant or breastfeeding. When in doubt, you should consult with your healthcare provider for proper advice and a treatment plan.
Conclusion
In conclusion, natural sleep aids are a safer alternative for those who do not wish to take prescription medicines for their sleep problems. From using a sleep app and weighted blanket to taking melatonin or magnesium supplements, these are ways that can promote relaxation for better sleep at night.
Discover ways to start sleeping naturally with the ShutEye® app. ShutEye® is a patented sleep-tracking app that helps you monitor your sleep patterns and offers personalized sleep tips on how to improve it. Try it today for FREE!
