If you’ve been struggling with poor sleep quality, then this guide to natural sleep aids and remedies will come in handy! Whether dealing with a time change or just finding that sleep isn’t coming as easily thanks to perimenopause, I’ve got some ideas and research to help you out.
Unfortunately, many people turn to prescription medications for relief, but these can come with unwanted side effects like dizziness, headache, and daytime sleepiness.
Natural sleep remedies can be a great alternative. These include herbs like valerian root and passionflower, amino acids like trytophan, and minerals like magnesium. They work by promoting relaxation and helping to regulate your sleep hormone, serotonin.
Plus, good sleep hygiene habits can significantly improve your sleep quality. This includes a regular sleep routine, relaxation techniques such as yoga, and dietary changes like incorporating magnesium-rich foods.
In this article, I’ll share the top tried and tested natural sleep remedies and other natural ways you can improve your sleep.
Before proceeding, keep in mind that it’s important to consult with a healthcare provider before starting any new treatment.
What are Natural Sleep Aids?
Natural sleep aids are remedies that can help improve your sleep quality without the need for prescription medications. These aids are usually derived from plants, herbs, and other natural sources. They are often preferred because they tend to have fewer side effects compared to traditional medications.
One of the most well-known natural sleep aids is melatonin supplements. Melatonin is a hormone that your body naturally produces to regulate your sleep-wake cycle. It can be especially helpful for individuals suffering from insomnia or jet lag.
Herbs like valerian root and passionflower are also commonly used as sleep aids. Valerian root has been used for centuries to treat insomnia, anxiety, and high blood pressure. Passionflower, on the other hand, is known for its calming effects and can help reduce symptoms of anxiety.
Keep in mind that while natural sleep aids can be beneficial, it’s important to also focus on good sleep hygiene. This includes maintaining a consistent sleep schedule, creating a relaxing bedtime routine, and making your sleep environment as comfortable as possible.
Always consult your healthcare provider before starting any new sleep aid, natural or otherwise, to make sure it’s safe for you and won’t interact with any other medications you’re taking.
What are the Best Natural Sleep Aids?
If you’re struggling with insomnia or anxiety that’s affecting your sleep quality, you’re not alone. Many people turn to prescription medications, but these can have side effects like dizziness, headache, and daytime sleepiness. That’s where natural sleep aids can come in handy.
Here are the 11 best natural sleep aids in 2024:
Before starting any new sleep aid, natural or otherwise, always consult your healthcare provider. They can help you determine the right approach based on your individual needs and any potential interactions with other medications you may be taking.
1. Melatonin
Melatonin is a hormone that your body naturally produces when it’s time to sleep. It’s also available in supplement form and is one of the most popular natural sleep aids. Melatonin supplements can be a useful sleep aid for conditions like insomnia and jet lag.
Melatonin works by signaling your brain that it’s time to relax and head to bed. It’s generally safe for short-term use, but it’s always best to check with a healthcare provider before starting any new supplement routine.
Research shows that melatonin works by reducing the time we need to fall asleep (aka sleep latency) and increasing the total amount of sleep time.
While melatonin supplements are generally safe, they do have potential side effects. These can include headache, dizziness, and daytime sleepiness. The FDA doesn’t regulate supplements as strictly as prescription medications, so the quality and strength can vary. There is also a lack of research on long-term use of melatonin.
The typical dose ranges from 1 to 5 milligrams, but it’s best to start with a low dose and increase if necessary. Remember, more isn’t always better when it comes to supplements, in fact a higher dose of melatonin can wake you later in the night!!
This is the one that I’ve had work best for years. The price has gone up, but since I try to only use it a few times a month, I keep buying it.
2. Valerian Root
Valerian root is a herb that’s often used as a natural sleep aid. It’s believed to interact with the hormone serotonin, promoting relaxation and better sleep quality. 
This herb has been used for centuries to combat insomnia and anxiety, helping to establish good sleeping habits. It also happens to be the most commonly used herbal supplement to promote sleep in the US and Europe.
Research shows that using valerian improved sleep quality and sleep disorder symptoms in menopausal and postmenopausal women.
It’s available in several forms, including capsules, teas, and tinctures. The recommended dosage varies, but generally, 300 to 600 milligrams taken 30 minutes to two hours before bed is considered safe for short-term use.
It’s a natural remedy with fewer side effects but some people may experience mild effects like nausea or high blood pressure.
3. Magnesium
Magnesium is a powerful mineral that plays an important role in our bodies, including aiding in sleep quality. It’s a natural sleep aid that can help manage insomnia, a condition that can cause difficulty falling or staying asleep.
According to research, it works by activating the parasympathetic nervous system, the system responsible for making you feel calm and relaxed.
Another study showed that insufficient levels of magnesium may be linked to troubled sleep and insomnia.
Magnesium supplements come in different milligrams, so it’s important to talk with your healthcare provider about the right dosage for you. These supplements are generally safe for short-term use, but they can have side effects like nausea and dizziness if taken in excess.
Aside from supplements, you can also increase your magnesium intake through your diet. Magnesium-rich foods like almonds, spinach, and avocados can be a great addition to your routine.
Read more about Magnesium supplements for runners >>
4. Lavender
Lavender is another natural sleep aid that many people find helpful. It’s an herb that’s been used for centuries to promote relaxation and improve sleep quality.
One of the easiest ways to use lavender as a sleep aid is through essential oils. You can add a few drops of lavender essential oil to a diffuser in your bedroom before you go to sleep.
The soothing scent can help reduce anxiety and make it easier for you to fall asleep. This is backed by several studies that show that lavender aromatherapy improved sleep quality in those with or without insomnia.
Lavender also comes in other forms, such as tinctures and teas. But it’s important to note that while lavender is generally safe for most people, it can have side effects. Some people may experience nausea, headache, or dizziness after using lavender.
If you’re pregnant or nursing, or if you have a hormone-sensitive condition, you should consult with your healthcare provider before using lavender.
5. Passionflower
Passionflower, also known as Passiflora incarnata, is a type of herb that’s often used as a natural sleep aid.
This plant has been used for centuries to help with anxiety and insomnia. It works by boosting the level of gamma-aminobutyric acid (GABA) in your brain. This amino acid reduces the activity of some brain cells, making you feel more relaxed.
Passionflower can be consumed in various forms, such as teas, tinctures, or capsules. It’s also sometimes combined with other herbs to enhance its effects.
But remember, just like with any other sleep aid, it’s important to start with a small dose and gradually increase it if needed. Most healthcare providers recommend starting with 200 to 300 milligrams per day.
While passionflower is generally safe for short-term use, it may have some side effects. These can include dizziness, confusion, and nausea.
It’s also worth noting that passionflower can interact with certain medications, such as those for high blood pressure, so always consult with your doctor before starting any new supplement regimen.
6. Glycine
Glycine is one of the most effective natural sleep aids. It is an amino acid our body naturally produces and can play a vital role in our nervous system, helping us maintain a healthy sleep cycle.
Studies show that the primary function of glycines is to lower our body temperature. This is crucial because our body temperature naturally drops when we are about to sleep. By supplementing our diet with glycines, we can mimic this process, helping us fall asleep faster.
Glycine also helps improve the quality of our sleep. It does this by reducing the number of times we wake up during the night. This means that not only do we fall asleep quicker, but we also stay asleep longer.
You can find glycines in foods like meat, fish, dairy, and legumes. But if you find it tricky to incorporate these foods into your diet, you can also take glycines as a supplement.
7. Cannabidiol (CBD)
Cannabidiol, commonly known as CBD, is a natural compound found in cannabis. Unlike THC, another compound found in cannabis, CBD does not have psychoactive effects. This means it won’t make you feel “high.”
Instead, CBD has been praised for its potential therapeutic benefits, including its ability to improve sleep quality, according to research.
CBD may be a beneficial sleep aid for people who struggle with insomnia and anxiety. These conditions can often interfere with a good night’s sleep, but CBD can help to calm the mind and promote relaxation. This can make it easier for you to fall asleep and stay asleep throughout the night.
CBD is available in a variety of forms, including oils, topicals, gummies, capsules, and sprays. The right dosage for you may depend on a variety of factors, including your weight, overall health, and the severity of your sleep problems.
This was a game changer for me honestly with travel or when I’m dealing with some perimenopause sleep issues. I vary between using the oil, gummies or when I can a long hot bath with a CBD Bath Bomb.
Ready more about CBD for runners and what I recommend from testing quality.
It’s always a good idea to start with a low dose and gradually increase it until you find what works best for you.
It’s important to note that while CBD is generally considered safe for short-term use, it can have side effects. These may include dizziness, nausea, and daytime sleepiness.
8. German Chamomile
German Chamomile is a popular natural sleep aid, renowned for its calming effects. It’s often consumed as a tea, but you can also find it in tinctures or essential oils. Chamomile tea has been used for centuries as a natural remedy for insomnia and anxiety, helping to improve sleep quality.
The secret behind its effectiveness lies in an antioxidant called apigenin. This compound binds to specific receptors in your brain, promoting sleepiness and reducing insomnia.
But like all natural sleep aids, it’s important to use chamomile responsibly. While it’s generally safe for short-term use, long-term use hasn’t been studied extensively.
Some people may also experience side effects like dizziness, nausea, or an allergic reaction. If you’re on any medication, especially blood thinners or sedatives, it’s always a good idea to consult your healthcare provider before starting a new sleep aid routine.
9. Tart Cherry Juice
Tart cherry juice is another natural sleep aid that you might want to consider. It’s not just a refreshing drink, but also a rich source of melatonin, the hormone that regulates our sleep-wake cycle. Tart cherries, specifically the Montmorency variety, are known for their high melatonin content.
Drinking tart cherry juice before bed may improve your sleep quality. A study has found that adults who drank two servings of tart cherry juice per day experienced significant improvements in sleep duration and quality compared to those who didn’t.
I was SO SKEPTICAL of this one, but I have to say it’s been helping when I’m doing a high volume of training. Cheribundi is the brand I trust and they have a light sugar version and a sleep version.
Remember, while tart cherry juice can be a helpful sleep aid, it’s not a cure for severe insomnia or other sleep disorders. If you’re experiencing persistent sleep problems, it’s best to consult your healthcare provider.
They can guide you on the right treatment, whether it’s a change in your sleeping habits, medications, or other natural remedies.
10. Gaba
GABA, or gamma-aminobutyric acid, is a naturally occurring amino acid that acts as a neurotransmitter in your brain. It’s known for its calming effect on the nervous system, making it a popular natural sleep aid.
According to research, GABA works by blocking certain brain signals, reducing activity in your nervous system, which can help with anxiety and improve sleep quality.
GABA supplements have been shown to help reduce stress and promote better sleep. However, it’s important to note that they may not be suitable for everyone.
Some people may experience side effects like dizziness and headache. Also, if you’re on medications, especially those for high blood pressure, it’s crucial to consult your healthcare provider before starting GABA.
GABA can be taken in different forms, including capsules, powders, and pills. The recommended dosage varies, but often falls between 250 and 500 milligrams taken 1 to 2 hours before bed.
As always, it’s best to start with the lowest dose and gradually increase it as needed, under the guidance of your healthcare provider.
11. Tryptophan
Tryptophan is an essential amino acid that your body can’t produce on its own. It plays a crucial role in the production of serotonin, a hormone that helps regulate mood and sleep quality.
You might recognize trytophan as the substance often blamed for post-Thanksgiving dinner sleepiness, but it’s also a natural sleep aid that can help with insomnia and anxiety.
Tryptophan supplements are available for short-term use, but it’s always best to consult with your healthcare provider before starting any new medication or supplement.
Side effects can include nausea, headache, and dizziness. A safer way to boost your trytophan levels might be through your diet. Foods rich in trytophan include cheese, chicken, eggs, fish, peanuts, and turkey.
Other Ways to Get Better Sleep
When it comes to improving your sleep quality, natural sleep aids can be a great help. But it’s also important to consider other factors that can contribute to a good night’s sleep.
Here are some additional things you can incorporate into your routine to enhance your sleeping habits.
Light Therapy
If you’re struggling with insomnia or jet lag, light therapy might be just the natural sleep aid you need. It works by resetting your body’s internal clock, the hormone-regulated system that tells you when it’s time to sleep and wake up.
The idea behind light therapy is to expose yourself to a bright light for a specific period each day. This light is much brighter than typical indoor lighting, but not as bright as direct sunlight. It helps to regulate the production of melatonin, the hormone that controls your sleep-wake cycle.
This method is especially effective for individuals dealing with jet lag. By exposing themselves to light at strategic times, they can adjust their internal clocks to a new time zone more quickly.
Meditation
Meditation is a powerful natural sleep aid that can help improve sleep quality. It’s a relaxation technique that helps to calm the mind and reduce anxiety, which are common causes of insomnia.
By focusing your mind on a particular thought, object, or activity, you can train your mind to shut out the stress and worries of the day, helping you to unwind and fall asleep quicker.
One of the great things about meditation is that it doesn’t require any special equipment or prescriptions. All you need is a quiet space and a few minutes of your time. You can meditate in the morning to start your day with a clear mind, or at night to prepare your body for sleep.
Meditation can be as simple as deep breathing exercises, or more structured practices like mindfulness or yoga. These techniques not only help to improve sleep but also have additional health benefits such as reducing high blood pressure and improving overall wellbeing.
Yoga and Tai Chi
Yoga and Tai Chi are not just exercises, but they are also effective natural sleep aids.
These ancient practices combine physical postures, breathing exercises, and meditation that promote relaxation and improve sleep quality. They can be especially helpful if your insomnia is related to anxiety or high blood pressure.
Yoga, in particular, encourages a routine of relaxation and helps balance your body’s inner workings, including your hormone levels. This balance can help ease symptoms of insomnia and improve your overall sleep quality.
It’s also a great way to establish good sleep hygiene, as a regular yoga routine can signal to your body that it’s time to wind down and prepare for sleep.
Tai Chi, on the other hand, is a gentle and meditative exercise that can help reduce anxiety and stress, common culprits of insomnia. It’s a natural sleep remedy that doesn’t involve any medications, and so, doesn’t come with any side effects like dizziness, nausea, or daytime sleepiness that some prescription sleep aids might cause.
Aromatherapy
Aromatherapy is another natural sleep remedy that has gained popularity over the years. It involves the use of essential oils, which are natural compounds extracted from plants. These oils are known for their therapeutic properties and can help enhance your sleep quality.
One of the most commonly used essential oils for sleep is lavender essential oil. Lavender has been studied for its calming effects, which can aid in reducing anxiety and promoting sleep.
You can use a diffuser to spread the scent of lavender in your bedroom before sleep, or add a few drops to your bath for a relaxing pre-sleep routine.
Chamomile is another essential oil that’s often used as a sleep aid. You may already be familiar with chamomile tea as a bedtime beverage, but chamomile oil can also be used in a diffuser or applied topically for its calming effects.
Gentle Music
Ever thought of using gentle music as a natural sleep aid? Well, it’s time you did. Music has been used for centuries to help induce sleep, and it’s still effective today. The soothing rhythms and melodies can help reduce anxiety and improve sleep quality.
When you listen to gentle music, your body responds by slowing down. Your heart rate decreases, your breathing deepens, and you start to feel drowsy. This is because music can trigger the release of serotonin, a hormone that helps regulate your sleep-wake cycle.
You don’t need any prescription to use this natural sleep remedy. Just find some calming music, set a sleep timer, and let the music lull you to sleep. You can use a music player, a smartphone, or a smart speaker.
Exercise
When it comes to natural sleep aids, don’t overlook the power of regular exercise such as running. It’s a proven method for improving sleep quality and reducing insomnia.
Exercise helps regulate your body’s hormone levels and reduces anxiety, both of which can contribute to better sleep.
But keep in mind that timing is crucial. Engaging in rigorous physical activities too close to bedtime might have the opposite effect by stimulating your body instead of relaxing it. Try to schedule your workouts earlier in the day or, at the very least, a few hours before bedtime.
So, lace up those sneakers and get moving. Your body (and your sleep) will thank you!
e that you can begin implementing them now and start to see some changes in your patterns.
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