Struggling to fall asleep and stay asleep on a regular basis can affect your health far beyond making you feel sleepy and low energy throughout the day. While lifestyle strategies can help improve sleep, as can avoiding the habits that may be hurting your sleep, choosing smart and effective supplements may also be beneficial. And turns out, the best natural sleep aids come recommended by sleep experts and science.
Why might you consider trying a natural sleep aid? “Poor or insufficient sleep can worsen depression/anxiety, lead to issues with memory, increase chances of cardiovascular disease, slow cognitive processing, and lower quality of life,” said Shelby Harris, Psy.D., a clinical psychologist board-certified in behavioral sleep medicine and the medical advisor at Sleepopolis. “Quality sleep is the foundation on which everything else is built. If you want to lose weight, improve your workouts, better your mental health, or increase your energy levels, better sleep can make accomplishing those things easier.”
Meet the experts: Shelby Harris, Psy.D., a clinical psychologist board-certified in behavioral sleep medicine and the medical advisor at Sleepopolis; Abhinav Singh M.D., medical director of the Indiana Sleep Center; Melissa Snover, registered nutritionist, and CEO and founder of Nourished.
Sleep has such far-reaching effects because it is the process through which your body rejuvenates and restores itself. That’s why we need to “wake up to the importance of sleep, pun intended,” said Abhinav Singh M.D., medical director of the Indiana Sleep Center. “It is vitally important for the entire body, head to toe. Every organ system relies on repairing and restoring itself while sleeping.”
Experts agree that if you’re having trouble getting quality shuteye, a natural sleep aid is worth a try over options like alcohol or pharmaceuticals, which of course can have negative side effects.
These herbs and supplements may increase relaxation, leading to sleep. But it’s worth noting that natural solutions can still cause side effects, the most common of which is increased drowsiness the following day. Speak to your doctor before trying anything and be aware of any possible interactions with other medications you may be taking. “Sleep is a good investment,” said Melissa Snover, registered nutritionist, and CEO and founder of Nourished. “Everyone is busy, but you have to make time for sleep.” Try some of the natural sleep aids below to help you drift off into dreamland.
The best natural sleep aids to try
1. Melatonin
Melatonin is one of the most popular natural sleep aids on the market. Dr. Singh noted that compared to many other options, it has the largest amount of research behind it. “Melatonin is a hormone our body already produces and it may have some benefit in shortening time to fall sleep,” Dr. Singh explained.
Melatonin is the most common natural sleep aid, but it isn’t for everyone and it’s not the natural cure-all that most people think it is, said Dr. Harris. “In sleep medicine, we use very small doses of melatonin multiple hours before bed to help gradually shift the body’s clock (circadian rhythm) in people with delayed sleep phase disorder, jet lag syndrome, shift work sleep disorder, and occasionally for insomnia,” she explained. A review in Neuroscience & Biobehavioral Reviews found that melatonin helped people with sleep disorders fall asleep faster and stay asleep for longer.
2. Cherry extract
Cherry extract, or tart cherry juice, is an option Snover recommended. “Studies show it keeps you in a deep sleep up to 90 minutes longer on average,” she explained. This is important because in addition to trouble falling asleep, many people also have trouble staying asleep, Snover added. A review in Food Science & Nutrition found that tart cherry significantly improved sleep duration, sleep efficiency, and the time it took people to fall asleep. It also seemed to increase melatonin levels and decrease levels of inflammatory markers.
3. Magnesium
Magnesium is another common natural sleep aid that may help improve sleep by relaxing the nervous system, which has a very calming effect on the body and can be helpful in the evening right before bed, said Dr. Harris. “However, this hasn’t been routinely proven in research to know for certain, and more research is needed before we know the full risks and benefits of taking magnesium for sleep.” That said, one study in Sleep Medicine: X did find that supplementing with magnesium may improve sleep quality.
Magnesium is a mineral that is naturally found in many foods and is important for overall bodily function. It is proven to help with bodily repair and improve nerve function, which is “helpful for good sleep quality,” Snover explained. Magnesium is found in a lot of foods we eat, such as whole grains and dark, leafy vegetables.
4. Chamomile
Frequently used to brew tea, chamomile is an herb known for its calming qualities. A meta-analysis published in Complementary Therapies in Medicine concluded that chamomile may improve your ability to stay asleep, specifically by reducing the number of awakenings during the night.
5. 5-HTP
5-hydroxytryptophan (5-HTP) is a natural chemical produced by amino acids found in our bodies, which aids with serotonin production. Snover explained that serotonin and melatonin are the body’s “natural sleep hormones,” and keeping these hormones in balance is crucial for overall health. A study published in Clinical Nutrition found that supplementing with 5-HTP significantly improved subjective sleep quality in older adults.
6. Lavender
Lavender is another natural remedy used by many for its calming properties. It is commonly used in aromatherapy or in tea blends. A recent review published in the journal Experimental Gerontology found that lavender significantly improved symptoms of sleep disorders, especially among older adults.
7. Valerian root
Valerian root is an herbal supplement that has been used for thousands of years as a tea or supplement for sleep and relaxation. That said, more research is needed to scientifically prove its benefits. One animal study in Antioxidants found that valerian extract enhanced both the quantity and quality of sleep. Snover noted that valerian root is considered a sedative, unlike other natural sleep aids like magnesium and melatonin. The sedative nature of valerian root can be helpful in providing relief for sleep issues but may cause drowsiness the following day.
What to do before trying a natural sleep aid
You should always consult your doctor or a sleep specialist before starting any natural sleep aids, said Dr. Harris. “Many sleep supplements, like melatonin, are not regulated by the FDA in the US, so there can be a lot of variability in what is in each bottle and the label might not accurately reflect the ingredients or dosages.” Dr. Harris also emphasized that there just isn’t enough research or long-term studies on the use of many natural sleep aids to fully understand the potential risks and effectiveness. “Plus, they can have side effects such as daytime drowsiness, nausea, dizziness, or nightmares, or have negative interactions with other medications you might be taking,” she added. That’s why getting the OK from your physician is so key.
When to see a doctor about your sleep difficulties
Dr. Singh explained that the natural sleep aids listed above all “have some element of assistance they can provide,” but noted that if you ever find yourself relying on anything, even if it’s considered natural, it’s time to speak to a professional.
If you have trouble sleeping three or more nights a week and/or feel that you routinely have trouble with the quality or quantity of your sleep, talk with your doctor or a sleep specialist, said Dr. Harris. “There are a lot of effective treatments that can help you get better sleep, and many that don’t require medication or sleep aids (e.g. Cognitive Behavior Therapy for Insomnia being one),” she noted. Plus, a healthcare provider can tailor solutions to you and your specific sleep difficulties, increasing the likelihood that you’ll see changes sooner.
Dietary supplements are products intended to supplement the diet. They are not medicines and are not intended to treat, diagnose, mitigate, prevent, or cure diseases. Be cautious about taking dietary supplements if you are pregnant or nursing. Also, be careful about giving supplements to a child, unless recommended by their healthcare provider.
Additional reporting by Shannen Zitz and Madeleine Haase
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