Results from multiple studies indicate that valerian — a tall, flowering grassland plant — may reduce the amount of time it takes to fall asleep and help you sleep better. Of the many valerian species, only the carefully processed roots of the Valeriana officinalis have been widely studied.
Many factors can cause a person to wake up often at night. Needing to urinate is a common reason, but sleep apnea, overheating, and dietary habits are just a few of the others. However, regularly waking up in the middle of the night can become problematic, as it interrupts sleep.
One major explanation for the sleeping-boosting effect of tart cherry juice is melatonin. Unlike in warm milk, melatonin can be directly found in cherries. Melatonin is an antioxidant that is known to regulate sleep cycles. Tart cherry juice also has tryptophan that helps in producing melatonin.
You can buy tablets or liquids (sometimes called sleeping aids) from a pharmacy that may help you sleep better. Some contain natural ingredients (valerian or lavender) while others, like Nytol, are an antihistamine.
Antihistamine sleep-aids (like doxylamine succinate and diphenhydramine) are largely considered to be “non-habit-forming,” because they do not cause physical dependence.
What is the most effective natural sleep aid without melatonin?
Magnesium: Magnesium is an essential mineral that our bodies need to thrive. Many people don't get enough of it from diet alone. Many types of magnesium supplements are available, but magnesium bisglycinate shows the most promise for sleep.
1. Cherries. Cherries (especially sour cherries like the Montmorency variety) are one of the only (and highest) natural food sources of melatonin. Studies have shown a boost in circulating melatonin after consumption of cherries, though sweet cherries have half the melatonin content as sour cherries.
