Five Natural Sleep Aids

“…to sleep: perchance to dream: ay, there’s the rub…” While Hamlet was comparing sleep to death in his famous soliloquy, many interpret this line to mean how difficult it sometimes can be to get a good night’s sleep, complete with sweet dreams. We’ve all experienced temporary insomnia but that doesn’t mean you need to accept it. There are natural sleep aids that one can use to fall asleep quicker, sleep longer, and to prevent waking in the middle of the night only to remain that way until the alarm goes off.

However, before we begin our list of natural sleep aids, let’s quickly discuss why quality sleep is essential to quality of life. Numerous studies reveal that chronic sleep deprivation, for whatever reason, can lead to weight gain, depression, reduced cognition, delayed reaction s, mood instability, anxiety, a compromised immune system and increased risk of heart disease and stroke. So yeah, quality sleep is kinda important. That being the case, here are five natural sleep aids that can, well, aid you in falling and staying asleep…

Melatonin is the most popular natural sleep aid and is a natural hormone produced by the pineal gland (the gland you’ve never heard of) deep in the center of the brain. Its production and release are determined by the time of day, increasing in the evening and declining in the morning. Melatonin has been found to work best when a person’s circadian rhythm has been disrupted due to things like jet lag and temporary shift work. Studies have shown that three to ten milligrams taken before bedtime reduce the time needed to fall asleep and increase the total amount of time spent sleeping.

Magnesium is a mineral important for brain function, heart health and, it turns out, magnesium also helps sooth and quiet the mind and body. Magnesium also regulates the production of melatonin and this, in combination with its relaxing effects, induces improved sleep. Low levels of magnesium have been linked to insomnia and higher levels of magnesium is tied to higher levels of melatonin.

Glycine is an amino acid, which is a key component of protein. Glycine has been found to lower body temperature which is a key signal to the body that it is time to sleep. In pill or powder form, people who take glycine prior to bedtime report falling asleep faster, and feeling less fatigue, being more clear-headed, and possessing more energy the next day.

Lavender, the fast-growing plant that produces tiny purple flowers, is used in many products (soaps, lotions, shampoos) due to the soothing effects of its scent. Many have found that a lavender infused bedroom, achieved with an essential oil diffuser, induces sleep as the scent has a natural calming effect that lowers the heart rate and blood pressure. Users have found that they do not wake as often in the middle of the night only to remain in that state until morning.

CBD is a cannabinoid that is extracted from the cannabis plant, but not to worry, you won’t transform into Cheech or Chong after ingesting the supplement. Unlike another cannabinoid, THC, CBD does not produce a “high.” What it does do is improve your sleep as CBD calms through its anti-anxiety effects. For many, anxiety is the primary opponent of quality sleep and studies have shown that CBD has a calming effect that induces sleep, reduces insomnia symptoms and increases the total amount of sleep each night.

While more study needs to be conducted on all the above natural sleep aids, the studies that have been conducted show promise. It must also be noted that not every natural sleep aid is equally effective for every individual. What works for one person may not work for another, so try each sleep aid to see what works best for you. Now go get some sleep!