Best Natural Sleep Aids 2023: Top-Rated Sleep Support Supplements That Work
An unhindered sleeping experience is a bliss that few people can enjoy. You will be shocked to hear that over 90% of people experience sleep disorders. Getting a good amount of sleep is extremely important for your body.
A good night’s sleep is of paramount importance for the body. It helps to re-energize the body, increase your concentration levels, and also improves your creativity. Many people find it difficult to sleep. Even when they sleep, the sleep quality is not that great.
Insufficient sleep may include stress, wrong food, or some inherent problems. Many older adults face the problem of poor sleep. If the magnitude of inadequate sleep is less, then over-the-counter drugs could be one of the remedies.
People can also enhance their sleep by using natural aids like essential oils and valerian root. You can also improve your night sleep by minimizing your daytime sleepiness. You will sleep like an angel at night when you sleep less in the daytime.
According to the national sleep foundation poll, many people in the country are using sleeping pills to aid sleep. Many of these pills contain ingredients that are not suitable for human consumption.
You should understand that sleeping supplements aid in sleep only when you take them with a proper diet and proper workout routine. Moreover, choosing the right supplement is also very important.
What Are The Natural Sleep Products That Truly Work?
It is disheartening to see healthy adults getting insufficient sleep and looking for remedies to treat insomnia. Insomnia is a common sleeping disorder that makes it hard for you to sleep or remain asleep longer.
People continuously flying to different countries for work may experience a lack of quality sleep because of jet lag. Our editorial team has researched plenty of sleeping aid supplements and found the best natural sleep aids to treat sleep problems.
Taking natural sleep aid is likely to enhance sleep improvements. Natural pills come with bare minimum side effects and plenty of benefits. Before moving on to the main article, let’s look at the overview of the supplements mentioned on the list:
|PureLife Organics Sleep Slim Tea||PureLife Organics Sleep Slim Tea is one of the most amazing sleep-inducing supplements which helps in falling asleep faster and also helps to lose weight.|
|Resurge||Resurge helps you to sleep better. It also helps in losing weight with the help of its natural ingredients.|
|Gluconite||Its ingredients act as a natural sleeping aid. It improves your metabolism also.|
|Performance Lab Sleep||It relaxes muscles and helps to sleep more peacefully.|
|Nuzena Circadian Sleep Support+||Nuzena Circadian Sleep Support+ is a natural sleep supplement that helps improve sleep disorders.|
|Yoga Burn Renew||Yoga Burn Renew will help you burn fat while you are asleep.|
|NoctaLean||NoctaLean is one of the best supplements to burn fat when you sleep.|
|Advanced BioNutritionals Pure Sleep||Advanced BioNutritionals Pure Sleep is best known for its immediate result in helping you fall asleep.|
|VitaPost Sleep Support Plus||VitaPost Sleep Support Plus uses its breakthrough formula to help its consumers sleep better and faster.|
|Oweli Sleep Support||Oweli Sleep Support uses an advanced formula that aids in healing and calms your mind.|
|UpWellness Rest & Recharge||It comes in capsule form, which, when taken regularly, can be a solution for a better night’s sleep.|
|Natural Stacks Dream CBD||Natural Stacks Dream CBD helps you to get fantastic sleep by using its ingredients like melatonin and olive oil.|
|Harmonium Sleep Support||It is a lemon tea-flavored nighttime beverage that helps you lose weight and maintain your proper sleep cycle.|
|CBDfx CBD Gummies with Melatonin||This supplement helps to improve your sleep by using the properties of magnesium.|
|Healthy Back Institute SleepZyme||Healthy Back Institute SleepZyme uses its natural sleep formula to induce pleasant sleep.|
|Qualia Night||Qualia Night helps to induce sleep using science-backed nutrients.|
|Ease Magnesium||As the name suggests, this product uses magnesium which helps in improving sleep. It shows its effect immediately.|
|RemBalance||RemBalance is the perfect combination of sleep aid and fat burner. Daily consumption can improve your overall health as well.|
|Sleep Guard Plus||Sleep Guard Plus is an excellent nutritional supplement that helps to fight sleep deprivation.|
|BrainMD Restful Sleep||It is a high potency soy-free dietary product that can affect your sleeping patterns positively.|
|Z-Tox||Z-Tox is based on a 3820-year-old Norwegian formula that aids sleep by destroying sugar cravings.|
|Nutri-Strips Sleep ASAP||The use of Nutri-Strips Sleep ASAP does not result in any habit formation.|
|Restria||Restria is a natural blend of various ingredients which helps to improve your joint pains and also helps in restful sleep.|
|Slumber CBN||Slumber CBN helps to relax your muscles and aids sleep. Regular intake of this supplement can re-energize your body.|
|Zhou Nutrition DriftOff||Zhou Nutrition DriftOff uses a soothing sleep formula to help you sleep like a baby.|
|Vital Plan Sleep Complete||Vital Plan Sleep Complete is a well-researched formula formulated by Dr.Bill Rawls. It helps you experience longer and more relaxed sleep.|
|Mita Nutra ManSleep||Mita Nutra ManSleep helps you to stay asleep for a more extended period.|
|Pitch Black Advanced Deep Sleep Formula||Pitch Black Advanced Deep Sleep Formula uses its advanced deep sleeping formula to improve your sleep effectiveness.|
|Som Sleep||It is also famous as an anti-Red Bull supplement because of the presence of L-theanine, an amino acid.|
|The Stop Snoring and Sleep Apnea Program||The Stop Snoring and Sleep Apnea Program is a book that teaches you natural remedies to stop snoring and improve your breathing.|
|Deep Sleep Diabetes Remedy||This guidebook teaches you how to overcome your diabetes by getting proper sleep.|
|Eat Sleep Burn||Eat Sleep Burn is a perfect guide for those enthusiasts who want to learn how to lose weight by enhancing their sleep.|
|Wholetones Sleep Music||Wholetones Sleep Music uses the power of music to help you sleep better.|
|VitalSleep||It helps to stop your snoring using an anti-snoring device.|
|Sure Sleep Mask||Sure Sleep Mask helps you sleep better by working on your two senses. It also plays soothing music to induce sleep.|
|Swanwick Sleep Blue Light Glasses||These glasses help to protect your eyes from blue light emitting from various electronic gadgets.|
|Dodow||Dodow uses light to help users fall asleep faster.|
PureLife Organics Sleep Slim Tea
|Ingredients||Acacia Fiber, L-Glycine, Turmeric Powder, Magnolia Powder, and others|
PureLife Organic Sleep Slim Tea is a herbal tea that helps to improve sleep quality. It uses natural sleep aids to enhance the quality of your sleep.
This product also helps in weight loss by using its herbal ingredients. It uses scientifically backed ingredients like turmeric, ashwagandha, chamomile, and others to help a person return to healthy sleep patterns.
|Ingredients||Magnesium, Zinc, Melatonin, Ashwagandha, and others.|
Resurge is a miracle sleep supplement on the list. It not only helps to let us sleep more soundly but also helps to reduce our weight while we are asleep. It is made in manufacturing facilities under close supervision. It is an all-natural dietary product formulated by John Barban.
Its natural ingredients include melatonin, zinc, ashwagandha, and many more, which have sleep-promoting effects on the human body. This product has no reported side effects so far.
|Ingredients||Vitamin-A, Hibiscus Powder, Stevia, and others|
Consumption of Gluconite helps in improving your sleep and enhances your metabolism also. Daily intake of Gluconite can act as a natural sleep aid. It’s a blend of various minerals, vitamins, and amino acids.
These ingredients help in the sleep-wake process and can also treat primary insomnia. Regular intake of this supplement lets you sleep peacefully.
Performance Lab Sleep
|Ingredients||Magnesium, Whole Montmorency Tart Cherry, L-Tryptophan, Rice Concentrate, and others|
Performance Lab Sleep claims to provide your life’s best night’s sleep with no side effects. It is a vegan-approved supplement that uses natural sleep aids like melatonin from tart cherry that helps in improving chronic insomnia.
It encourages drowsiness by supplying melatonin and signaling the nervous system to produce serotonin. It calms the nerves and muscles in your body and helps you achieve good sleep.
Nuzena Circadian Sleep Support +
|Ingredients||Calcium, Vitamin B6, Magnesium, Valerian, and others|
With its natural sleep aid formula that uses melatonin and other sleep-inducing agents, Nuzena Circadian Sleep Support+ helps improve sleep quality. It is one of the few natural sleep supplements with science-backed ingredients like calcium, vitamin B6, and others.
Yoga Burn Renew
|Ingredients||Melatonin, Ashwagandha, Hydroxytryptophan, L-theanine, and others|
Yoga Burn Renew burns your extra calories, making you fall asleep instantly. It is one of the few natural sleep aids which can help you with sleep disorder symptoms. It can help you feel revitalized and regenerate your energy when you sleep like a baby at night.
|Ingredients||Griffonia, Melatonin, Magnesium, Bioperine, and others|
NoctaLean is a perfect blend of natural sleep aids like melatonin, magnesium oxide, organic turmeric, and many more. These ingredients have sleep-promoting effects on the consumer of the supplement.
Some of the ingredients in the NoctaLean also promote weight loss. You get double the benefit by taking just one supplement.
Advanced BioNutritionals Pure Sleep
|Ingredients||Niacin, Vitamin-B6, Calcium, Magnesium, and others|
Advanced BioNutritionals Pure Sleep is one of the best supplements on the list that uses the best ingredients to fight occasional sleeplessness. Its formula calms and soothes your mind and helps you maintain the natural sleep-wake cycle.
This supplement has one of the best natural sleep aids like Honokiol which raises gamma-aminobutyric acid GABA levels in the body. It also has passionflower, melatonin, and many other ingredients that help an individual sleep peacefully.
VitaPost Sleep Support Plus
|Ingredients||Niacin, Vitamin-B6, Calcium, Magnesium, and others|
VitaPost Sleep Support Plus is one of the few dietary supplements which uses melatonin, calcium, and magnesium that help to improve your sleep quality. With an enhanced sleep quality, you will feel fresh and energized, and your metabolism will improve tremendously.
Oweli Sleep Support
|Ingredients||Vitamin B6, L-Tryptophan, Melatonin, Magnesium, and others|
Oweli Sleep Support is a popular natural sleep aid pill that works by rebalancing your weary body for deep and impactful sleep. Unlike other sleep aids, Oweli Sleep Support does not make unscientific claims.
Its ingredients are well researched to give the benefits claimed by the company.
UpWellness Rest & Recharge
|Ingredients||Vitamin B6, L-Tryptophan, Melatonin, Magnesium, and others|
Most older adults face sleep deprivation and cannot experience a good night’s sleep. The active ingredients include 5-HTP, ashwagandha, glycine, and many more in UpWellness Rest & Recharge.
5-HTP helps to improve your nervous system, whereas ashwagandha calms your mind.
Natural Stacks Dream CBD
|Ingredients||Broad Spectrum Hemp Extract, Lavender Infused Olive Oil, Melatonin, and others|
Natural Stacks Dream CBD uses its potent combination of natural ingredients to help you fall asleep faster. This liquid capsule is blended with melatonin and olive oil to improve sleep quality in an individual.
Unlike other sleep aids supplements, Natural Stacks Dream CBD has 450mg of broad spectrum certified organic CBD oil blended with terpene-rich lavender-infused olive oil.
Harmonium Sleep Support
|Ingredients||KSM-66 (ashwagandha), Lemon balm leaf, Chamomile extract, Astaxanthin, and others|
Harmonium Sleep Support is a mixture of 10 powerful ingredients which are hard to find in other sleep aids products. These ingredients are mixed in a definite proportion to give maximum benefits.
Unlike other Melatonin supplements, Harmonium Sleep Support enhances GABA productions. An increase in GABA levels helps to calm your mind and makes you sleep faster.
CBDfx CBD Gummies with Melatonin
|Ingredients||Hemp Extract, Cannabinoids, Melatonin, Passion Flower Extract, and others|
CBDfx CBD Gummies with Melatonin increase melatonin levels in the body. The hormone melatonin helps control your natural sleep-wake cycle. Melatonin also has sleep-promoting effects that help you sleep soundly.
People use over-the-counter melatonin supplements to increase melatonin production. It might have some side effects. These gummies help to increase melatonin production in the body naturally.
Healthy Back Institute SleepZyme
|Ingredients||GABA, 5-HTP, Inositol, Hops flower, and others|
Unlike certain natural sleep aids, Healthy Back Institute SleepZyme helps improve sleep quality by reducing your pain. It uses a blend of various powerful ingredients to achieve this. Some prominent components include 5-HTP, hops flower, GABA, and others.
|Ingredients||KSM-66 Ashwagandha, Gotu Kola Whole Herb Extract, Reishi Mushroom, Schisandra Chinensis Fruit Extract, and others|
Qualia Night uses effective natural sleep aid to promote sleep. The following day, you will feel more energetic and full of vigor by taking just four capsules.
|Ingredients||Magnesium chloride hexahydrate and water|
Ease Magnesium uses natural magnesium formula to support healthy sleep. It helps an individual sleep instantaneously. Research suggests that the number of magnesium declines in older adults.
Magnesium supplements can be used to improve sleep quality by ensuring that adequate magnesium is being supplied to the body.
|Ingredients||Valerian, Passionflower, Ashwagandha, GABA, and others|
RemBalance is one of the most fantastic sleep supplements if you suffer from poor sleep. It uses natural ingredients to improve sleep quality and also helps you reduce fat. It has nine powerful ingredients to help burn fat and lose weight, making you sleep like a baby.
Sleep Guard Plus
|Ingredients||L-tryptophan, Magnesium, Calcium, Vitamin B6, and others|
If you take Sleep Guard Plus, you can easily say bye-bye to all your sleep problems. This supplement uses natural ingredients with no side effects. The natural ingredients help to improve sleep and, in some cases, can also fix insomnia.
BrainMD Restful Sleep
|Ingredients||Vitamin B6, Magnesium, GABA, Valerian extract, and others|
BrainMD Restful Sleep helps to improve sleep by using multiple ingredients to calm our brain and body.
Brain expert Dr. Daniel Amen develops it. He has included various ingredients like valerian root extract, GABA, and vitamin B6 in this supplement that support the nervous system and helps us sleep easily.
|Ingredients||Psyllium, Bentonite Clay, Black Walnut, Oat, and others|
Z-Tox is a natural sleep aid supplement on this list that helps you lose weight when you sleep peacefully. Instead of prescription sleep aids, go for dietary products as they are budget friendly with no reported side effects.
Nutri-Strips Sleep ASAP
|Ingredients||L-Theanine, Beta-caryophyllene, Vitamin B6, GABA, and others|
Nutri-Strips Sleep ASAP uses sleep-promoting ingredients like melatonin, L-theanine, and GABA to ensure we sleep soundly and wake up the next day with total energy. L-theanine is an amino acid found exclusively in tea.
It is one of the best natural sleep aids endorsed by medical doctors. It can also reduce stress, as it has stress-relieving ingredients.
|Ingredients||Guggul, Valerian Root, Shallaki, Shunthi, and others|
Restria is one of the few sleep supplements which contains seven ayurvedic herbs. These herbs promote relaxation and provide relief from pain occasionally.
It acts as a natural sleep aid that uses ingredients like Turmeric, Ashwagandha, and valerian root to support stress response and the overall wellness and health of an individual.
|Ingredients||Organic MCT Oil, CBN Extract, Gelatin, Glycerine, and others|
Slumber CBN acts as a natural sleep aid that helps to improve your sleep disorder symptoms. This natural sleep aid has no THC and claims to have the highest quality CBN extract on the market. It uses 5-HTP to calm your mind and put you to sleep faster.
Zhou Nutrition DriftOff
|Ingredients||Valerian, GABA, L-Tryptophan, Chamomile, Passionflower, and others|
Zhou Nutrition DriftOff is a natural sleep aid that uses high-quality natural remedies to provide peaceful sleep to its consumers. It claims to obtain ingredients from the places they grow best, like spirulina from South California and collagen from Brazil, or 5-HTP from Africa.
Vital Plan Sleep Complete
|Ingredients||Passionflower extract, Lemon balm extract, GABA, L-Theanine, and others|
Vital Plan Sleep Complete is a natural sleep aid that uses its natural ingredients to create a conducive environment in your brain for sleep promotion.
This supplement has melatonin, lemon balm extract, GABA, and many more sleep-promoting ingredients that calm your nerves and ensure more profound, peaceful sleep.
Mita Nutra ManSleep
|Ingredients||Magnesium, Glycine, Valerian, Chamomile, and others|
Mita Nutra ManSleep was founded by Chad House, who was facing sleeping problems. He came up with a product that not just aids sleep but also provides our body with essential Vitamins, Minerals, and other amino acids.
Like most dietary supplements, it has chamomile and lemon balm extract that calms your mind and helps you sleep peacefully.
Pitch Black Advanced Deep Sleep Formula
|Ingredients||Glycine, Lemon Balm, Lavender extract, Tart cherry, and others|
Pitch Black Advanced Deep Sleep Formula increases your sleep effectiveness using natural remedies like lavender, lemon balm extract, and tart cherry. It is one of the few natural sleep aids that boost your testosterone levels and libido. It helps to fill your body with youthful energy.
|Ingredients||Magnesium, Vitamin B6, L-Theanine, GABA, and others|
|Price||$29.99 for 12-pack|
Som Sleep natural sleep aid contains GABA, melatonin, vitamin B6 and many other nutrients mixed proportion to create this supplement. Those who don’t like taking sleep medicine can take this supplement as it comes in liquid form.
The Stop Snoring and Sleep Apnea Program
The Stop Snoring and Sleep Apnea Program is a well-written book by Christian Goodman. This book talks about natural sleep remedies that can improve sleep quality. It also teaches various science-backed strategies to treat sleep disorders.
Deep Sleep Diabetes Remedy
Deep Sleep Diabetes Remedy claims to reverse diabetes by ensuring you get a good night’s sleep. It tells you about natural remedies that can improve your sleep quality. This book also tells us how to extract maximum benefits from dietary supplements.
Eat Sleep Burn
Eat Sleep Burn is one of the most fantastic sleep guides. It informs you how you can have better control over your circadian rhythm and neurotransmitter in your nervous system. These techniques help you to fall asleep faster.
Wholetones Sleep Music
Some people like to sleep while listening to music. Wholetones Sleep Music is an effective natural sleep aid that prevents sleep disorders by using the power of music.
VitalSleep supports healthy sleep by adjusting the airway in the mouth and facilitating better breathing. Using natural sleep medicine, you can improve your sleep and decrease your snoring by using this device.
Sure Sleep Mask
Sure Sleep Mask helps you fall asleep faster by calming your body. It blocks the sleep-killing noise and light, ensuring your sleep remains unhindered.
Swanwick Sleep Blue Light Glasses
Swanwick Sleep Blue Light Glasses stop blue light from entering your eyes. Blue lights emitting from various electronic gadgets is one of the main reasons behind sleep disorder.
If you do not want to take sleep medicine to improve your sleep, then Dodow is a suitable device. Unlike natural sleep aids, this is a futuristic device that helps to synchronize your breathing with the light emitting from the device.
It makes you exhale for a more extended period, helping you fall asleep.
Foods and Ingredients That Can Help You Get A Restful Sleep
Following are a few foods and some of the commonly used ingredients (in sleep supplements) that help promote quality sleep:
Almonds are high in fiber and monounsaturated fats. Eating almonds may improve sleep quality because they contain tryptophan, an amino acid that makes you sleepy. Tryptophan is found in turkey, chicken, fish, milk, cheese, eggs, and yogurt.
Bananas are packed with potassium, which helps regulate blood pressure and heart rate. Potassium also helps maintain fluid balance in the body, which is essential for good sleep. Bananas are also loaded with tryptophan, converted into serotonin, a brain chemical that helps induce sleepiness.
Blueberries are a great source of antioxidants, which protect cells from damage caused by free radicals. Free radicals cause inflammation, which can disrupt sleep cycles. Antioxidants help reduce inflammation, so eating blueberries may be helpful for people who have insomnia.
Chocolate is rich in phenylethylamines, chemicals that make us feel happy. Phenylethylamines also affect our moods and behavior. Dark chocolate contains more phenylethylamines than milk or white chocolate. In addition, dark chocolate contains magnesium, which promotes relaxation.
Green tea contains caffeine but does not have the same stimulating effects as coffee. Green tea contains polyphenols, which are potent antioxidants. Polyphenols boost metabolism and fight against free radicals. Green tea also contains L-Theanine, a relaxing amino acid that reduces anxiety.
Ginger contains gingerol, a compound that stimulates the production of endorphins and natural painkillers. Gingerol also improves circulation, which helps deliver oxygen to the brain. Ginger is often used to treat nausea and motion sickness.
Honey contains glucose, fructose, and minerals such as calcium, iron, zinc, phosphorus, sodium, and potassium. Glucose and fructose are simple sugars that provide energy for the body. Minerals are essential nutrients needed for healthy bones and teeth. Honey also contains enzymes that break down carbohydrates into simple sugars. These enzymes are beneficial for digestion.
Lemon balm is a member of the mint family. Lemon balm contains linalool, a substance that relieves stress and anxiety. It also contains flavonoids, compounds that fight cancer and prevent cell damage. Lemon balm is sometimes used to alleviate depression and anxiety.
Milk contains tryptophan, a protein that converts into serotonin, a neurotransmitter that induces sleepiness. Tryptophan is found in many foods, including eggs, bananas, turkey, chicken, fish, cheese, yogurt, cottage cheese, and peanut butter.
However, dairy products contain casein, a protein that interferes with the conversion of tryptophan into serotonin. Casein is present in milk, cream, and ice cream. Therefore, if you want to take advantage of the benefits of tryptophan without interfering with its conversion into serotonin, choose non-dairy alternatives like almond milk, hemp milk, rice milk, soy milk, or coconut milk.
Peppermint contains menthol, a cooling agent that makes your mouth tingle. Menthol relaxes muscles, making it helpful in treating muscle aches and pains. Menthol also eases breathing problems and congestion.
Pomegranates contain ellagic acid, a potent antioxidant that fights cancer cells. Pomegranates also contain anthocyanins, which protect heart health by lowering cholesterol levels. Pomegranate juice is high in vitamin K, an essential nutrient for bone health. Vitamin K works together with calcium to build strong bones.
Rooibos tea is made from red bush plants native to South Africa. Rooibos tea contains no caffeine, so it won’t keep you awake. Instead, rooibos tea contains polyphenols called Thea acids, which help reduce inflammation and improve blood flow. Rooibos has been shown to lower cholesterol levels and increase HDL (good) cholesterol.
Turmeric contains curcumin, a compound that boosts immunity and prevents infection. Curcumin also inhibits tumor growth and may even kill cancer cells. Turmeric is one of the most popular spices in India. It’s commonly added to curry dishes.
Valerian root is a member of the daisy family. Valerian root contains valerenic acid, a compound that calms nerves and reduces pain. Valerian root is often prescribed to people who have chronic insomnia.
Ranking Factors For The Best Natural Sleep Products
Our editorial team picked more than 30 products so that you can choose a product based on your needs. Our team has thoroughly researched some parameters on which the ranking was decided are mentioned below.
We included products with essential oils like lavender and lemon tea extract. These oils help to calm your nerves and let you sleep more peacefully. Most of the supplement has valerian root. Valerian root is a scientifically backed ingredient that helps in inducing sleep.
We tried to include those products with ingredients that the National Centre researches for Complementary and Integrative Health.
A company’s reputation plays a vital role in health supplements. A well-reputed company will have the customer’s faith in it, and if it comes out with any new product, customers will not think twice before buying it.
The products mentioned on the list are all well-reputed brands that have established themselves in the sleep supplement market.
The supplements mentioned on the list help to promote sleep. Its active ingredients help ensure your sleep hygiene by lowering body temperature and providing a good night’s sleep.
The ingredients used in the supplements help to reduce stress. It also promotes your overall improvement in integrative health.
Side Effects and Safety Instructions
Before buying a sleeping supplement, one question in everyone’s mind is whether natural sleep aids are safe. The answer is yes. In most cases, natural sleep aids are safe to consume, but you should remember that even natural sleep aids can cause side effects too.
People might be allergic to certain ingredients used in the product, which will cause side effects. To avoid the increased risk of excessive daytime sleepiness, many customers have used products mentioned in the list with no reported side effects.
Any reputed company that believes in its product does not shy away from offering money-back guarantee offers. We assure you that every product mentioned on this list provides some kind of refund.
We help you choose the right sleep aid that is affordable and also provides subjective sleep quality.
What Are The Benefits Of A Good Night’s Rest?
Sleep is vital to our physical well-being. We need at least seven hours of uninterrupted sleep every night. If we don’t get enough sleep, we feel tired during the day, have trouble concentrating, and are more likely to make mistakes. Lack of sleep increases stress hormones, leading to weight gain and other health issues.
Sleep deprivation causes us to crave sugary snacks and junk food. This leads to increased cravings for sweets and salty foods, which then cause us to eat more than we should. When we overeat, we put on weight.
When we lack sleep, our immune system weakens. This means that we become vulnerable to colds and flu viruses. In addition, when we don’t sleep properly, our body temperature drops. This makes us more susceptible to catching infections.
A good night’s rest improves brain function. Our brains use up energy while we sleep. Without adequate sleep, our brain doesn’t work as efficiently. As a result, we may not remember things or make decisions quickly.
Good sleep helps us maintain healthy skin. During sleep, our bodies release chemicals that cleanse our skin. These chemicals remove dirt and bacteria from our pores. They also prevent acne breakouts.
A night of good sleep keeps our hearts healthy. Heart disease is the leading killer of both men and women. Poor sleep habits can contribute to heart disease. Studies show that sleeping less than six hours per night increases cardiovascular disease risk.
A good night of sleep strengthens our immune systems. When we sleep, our white blood cell count goes down. This allows our immune system to fight off germs and infections.
Restful sleeping helps us recover faster after exercise. After exercising, our muscles and joints ache. This is caused by lactic acid buildup. Lactic acid builds up in our muscles if we don’t give them time to relax. When we don’t allow our muscles to recover fully, they become sore.
Sleep keeps our digestive tract functioning properly. Digestion involves many different parts of the body. One part of digestion is the pancreas. The pancreas produces enzymes that digest proteins and carbohydrates.
Restful sleep helps us lose weight. Sleeping helps burn calories. Research shows that people who sleep fewer than five hours per night tend to weigh more.
Tips To Help You Get Restful Sleep In The Night
The average adult requires seven to eight hours of sleep per night. Lack of sleep affects our health, mood, productivity, memory, and decision-making skills. Poor sleep quality leads to stress, anxiety, and depression.
Sleep is essential for maintaining good health. Many people struggle to fall asleep at night because they are stressed out. Try these simple steps to improve your sleep quality:
Get Rid of Caffeine
Caffeine is found in coffee, tea, chocolate, soda, energy drinks, and many other products. It can cause insomnia if consumed too close to bedtime. Caffeine blocks adenosine receptors, which play an essential role in regulating sleep. Adenosine is released during wakefulness and binds to A2A receptors on neurons that control arousal. When caffeine binds to these receptors, it prevents adenosine from binding. This causes more adenosine to be released, resulting in increased activity in the brain. The result: You stay awake longer.
Alcohol disrupts standard sleep patterns by increasing cortisol levels (a hormone associated with stress), making falling asleep difficult. Alcohol also increases heart rate and blood pressure, leading to restless sleep.
Exercise helps to reduce stress and improves sleep. Regular exercise reduces stress hormones like adrenaline and cortisol, which help promote restful sleep. Exercise also releases endorphins, which make us feel happy and relaxed. Endorphins are natural pain relievers. They also increase serotonin, another neurotransmitter that promotes relaxation.
Eat Healthy Foods
Eating a balanced diet rich in fruits, vegetables, whole grains, lean protein, and low-fat dairy will keep you feeling full and satisfied. These foods contain nutrients such as magnesium, potassium, iron, calcium, vitamin B6, zinc, and omega-3 fatty acids.
Reduce Screen Time
Screen time includes television, computer games, smartphones, tablets, and social media sites. Too much screen time can interfere with sleep. Studies show that children who spend two or more hours watching TV before bedtime have a shorter sleep duration than those who don’t.
Create a Relaxing Environment
Create a calm, quiet space where you can relax. Turn off all electronic devices and dim the lights. Use soft music instead of loud noises. Make sure there are no distractions around the bedroom.
Mindfulness involves being aware of what is happening in the present moment without judgment. Mindfulness meditation helps you focus on the here and now. It teaches you how to observe thoughts and feelings without reacting to them.
Relaxation techniques include deep breathing, guided imagery, progressive muscle relaxation, and yoga. Deep breathing exercises slow down the nervous system and lower stress levels. Guided imagery uses visualization to create a calming effect. Progressive muscle relaxation involves tensing and then releasing muscles while focusing on each group of muscles. Yoga focuses on stretching and strengthening different parts of the body.
Take Melatonin Supplements
Melatonin is a naturally occurring hormone produced by the pineal gland. Melatonin regulates the circadian rhythm, which controls when we sleep and wake up. It also plays a role in promoting sleep. Melatonin is available over-the-counter as a supplement. Talk to your doctor about whether taking melatonin is right for you.
Try Herbal Remedies
Herbal remedies include valerian root, passionflower, hops, kava kava, lemon balm, chamomile, lavender, hops, and skullcap. Herbs work differently than prescription medications. Some herbs stimulate the central nervous system; others relax the mind and body. Talk to your doctor before using any herbal remedy.
The Best Natural Sleep Products That Truly Work Final Verdict
Lack of sleep makes you inhuman. You are constantly under stress. You feel irritated all the time. The food does not taste good, and nothing seems appealing to you. You always feel tired and want to sleep, but it evades you when you go to sleep.
Imagine going through all this daily. Poor sleep is one of the main reasons behind the increase in people suffering from obesity and diabetes. Natural ways to enhance sleep include morning walks, yoga, or the gym.
If these things are not working out for you, you can take the help of the best natural sleep aids mentioned in the list. These supplements help in improving sleep quality by using their sleep-inducing ingredients.
An older human body finds it difficult to produce certain minerals within the body. With time, it becomes essential to supply that mineral in supplement form.
For example: As you grow old, magnesium level in your body drops as your body might not be able to produce enough magnesium or is unable to absorb magnesium from the food you eat. This problem can be overcome by providing magnesium supplementation.
When taken as per the prescribed dosage, these supplements can help you sleep faster.
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Please understand that any advice or guidelines revealed here are not even remotely substitutes for sound medical or financial advice from a licensed healthcare provider or certified financial advisor. Make sure to consult with a professional physician or financial consultant before making any purchasing decision if you use medications or have concerns following the review details shared above. Individual results may vary and are not guaranteed as the statements regarding these products have not been evaluated by the Food and Drug Administration or Health Canada. The efficacy of these products has not been confirmed by FDA, or Health Canada approved research. These products are not intended to diagnose, treat, cure or prevent any disease and do not provide any kind of get-rich money scheme. Reviewer is not responsible for pricing inaccuracies. Check product sales page for final prices.