Several of the most popular natural sleep aids include melatonin, GABA, tryptophan, 5-HTP, CBD and THC, valerian root and lavender.
1. Melatonin. Melatonin is a hormone your body produces naturally that signals to your brain that it's time to sleep ( 9 ). Time of day influences this hormone's cycle of production and release — melatonin levels naturally rise in the evening and fall in the morning.
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.
Melatonin has been used successfully for sleep enhancement in healthy individuals, as well as to reduce feelings of jet lag during global travels. This natural hormone is also being tested as a sleep aid with the elderly and other populations.
Cherries
Cherries (especially sour cherries like the Montmorency variety) are one of the only (and highest) natural food sources of melatonin.
Magnesium supplements are perhaps one of the most popular melatonin alternatives; for good reason. Magnesium is an essential trace mineral found in various amounts in many foods. As a dietary mineral, its key role is in enzyme reactions.
Dr. Epstein advises taking one to three mg of melatonin two to three hours before bedtime, if you're trying to better align your sleep cycle because of jet lag or a night-shift job. He says you can take melatonin safely for the long term.
Reasons this might happen include drinking caffeine or alcohol late in the day, a poor sleep environment, a sleep disorder, or another health condition. When you can't get back to sleep quickly, you won't get enough quality sleep to keep you refreshed and healthy.
Not only can magnesium help you get to sleep, but it plays a part in helping you achieve deep and restful sleep as well. In one study, older adults were given 500 mg of magnesium or a placebo. Overall, the magnesium group had better quality of sleep.
Sleep in a comfortable, dark, quiet space. Make sure you're sleepy enough before going to bed, and don't lie there for 20 minutes or more if you can't fall asleep. Adopt a nighttime routine that helps you relax, such as reading or meditating before bed. Turn off screens well before you turn the lights out.
Eggs and fish are higher melatonin-containing food groups in animal foods, whereas in plant foods, nuts are with the highest content of melatonin. Some kinds of mushrooms, cereals and germinated legumes or seeds are also good dietary sources of melatonin.
Get out of bed and do something relaxing that might make you feel drowsy — like reading or playing a repetitive game like Sudoku. Keep the lights low and go back to bed after 30 minutes or so (or sooner if you start feeling sleepy). Avoid technology, like phones, computers, or TV.
You wake up at 3am because this is the time you shift from a deep sleep into a lighter sleep. If you turn in at 11pm, by three in the morning you're mostly out of deep sleep and shifting into longer periods of lighter sleep, known as REM.
Common causes of chronic insomnia include: Stress. Concerns about work, school, health, finances or family can keep your mind active at night, making it difficult to sleep. Stressful life events or trauma — such as the death or illness of a loved one, divorce, or a job loss — also may lead to insomnia.
Melatonin is a hormone that influences circadian rhythms, or the body's internal clock. Both melatonin and magnesium can help you fall asleep faster and stay asleep longer, but magnesium may be better at improving overall sleep quality.
Without question, magnesium glycinate is the best form of magnesium for sleep. Magnesium glycinate is a combination of magnesium and the non-essential sleep-inducing amino acid, glycine.