6 Natural Sleep Aids

After a busy day, most people can't wait to get home and get some sleep. And not just any kind of sleep, but good quality sleep. Most people need around eight hours of solid shut-eye every night in order to function optimally the next day.
But for some people, getting a good night's sleep is easier said than done. According to the “National Sleep Foundation”, 50 to 70 million Americans suffer from chronic sleep disorders that keep them from getting the rest they need on a regular basis.
If you're one of those people who have trouble sleeping through the night, you're probably looking for ways to get some relief. Thankfully, there are a number of natural sleep aids that can help you get the rest you need without resorting to medications.

Here are six natural sleep aids that can help you get a good night's sleep.

1. Lavender Oil

Lavender oil is a popular home remedy for a wide range of issues, including insomnia. A 2010 study published in the journal Sleep found that lavender oil was effective in treating insomnia and improving sleep quality in a group of postmenopausal women.
To use lavender oil as a natural sleep aid, add a few drops to your pillow or diffuser before bedtime. You can also add a few drops to your bathtub for a relaxing soak before bed.

2. Chamomile tea

Next on the list of natural sleep aids is chamomile tea. Chamomile tea has been used as a natural remedy for centuries to help with a variety of issues, including insomnia. A 2016 study found that chamomile tea was effective in improving sleep quality in a group of postmenopausal women. The study participants who drank chamomile tea before bedtime reported falling asleep faster and sleeping more soundly through the night. To use chamomile tea as a natural sleep aid, drink a cup of tea 30 minutes to an hour before bedtime and you'll be asleep before you know it.


3. Melatonin

Did you know melatonin (a hormone) can help regulate the sleep-wake cycle? The body naturally produces melatonin, but its levels can be affected by factors like stress, daylight, and screen time from computers and phones. To use melatonin as a natural sleep aid, take 0.5 to 5 mg 30 minutes to an hour before bedtime. Start with the lesser end of the dosage range and increase if needed.

4. Valerian Root

Valerian root is a popular herbal remedy for insomnia and anxiety. It surges levels of GABA (gamma-aminobutyric acid) in the brain. GABA is a chemical neurotransmitter that helps regulate nerve activity. Low levels of GABA have been linked with sleep problems, anxiety, and depression. Valerian root is available in supplements, tinctures, and teas.

5. Magnesium

Now let's jump into some Magnesium. When you think of the word, it sounds like something you would take to help you use the bathroom, but it actually relaxes your muscles and nervous system. It also helps with anxiety and depression. So, if you're feeling stressed about work or life in general, magnesium could be helpful in more ways than one.

6. Exercise

You probably weren't expecting to see exercise on this list, but it's true! Regular exercise can help improve your sleep quality. Just make sure you avoid working out too close to bedtime, as the adrenaline from exercise can keep you awake.


Final Thoughts

There you have it, six natural sleep aids that can help you get a good night's rest. Next time you're struggling to fall asleep, give one of these remedies a try. Sweet dreams!

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