Do you wake up feeling lazy every morning? Is it tough for you to explore fresh and energetic throughout the day? If the answer is yes, you must be facing sleep issues. In this article, you can find the best sleep aid supplements.
Though there are certain times in the day when our energy lags, but if this becomes a routine, it is a wakeup call for you to take notice of the problem.Though there are certain times in the day when our energy lags, but if this becomes a routine, it is a wakeup call for you to take notice of the problem.
Sleeplessness is a significant issue these days that every third person is facing in this world.
Rather than trying out over the counter medications to help your sleep issues, why not try natural herbs and supplements to aid sleep.
The importance of restorative sleep is undeniable, and certain natural sleep aid supplements can manage the issues of sleep deprivation without any side effects.
Quick facts and symptoms of sleep deprivation
Sleep Deprivation issues affect different parts of our lives. Here are some symptoms that can show you the signs of sleep deprivation and problems linked with it.
• Unnecessary daytime sleepiness is one of the most typical symptoms of sleep deprivation.
• Feeling a lack of energy and moodiness.
• Showing irritability on small issues and problems.
• Yawning and feeling low during office hours.
• Feeling depressed.
• Inability to focus and concentrate.
• Feeling tired without doing hectic tasks.
• Lack of motivation or showing clumsiness towards responsibilities.
• Difficulty in facing new challenges and learning new concepts.
• Increased appetite and mid-time hunger pangs, especially carbohydrate cravings.
• Lack of sex drive due to fatigue.
Natural sleep aid supplements – A great solution to deal with sleep deprivation
Though there are a wide variety of medications and sleep aid supplements available in the market, however, people are now more willing to adopt natural remedies to avoid the side effects linked with chemicals in medicines.
There are many natural sleep aid supplements and herbs that have incredible benefits for overall health and for treating sleep deprivation issues.
If you are feeling any of the signs related to sleep deprivation, it’s time to try these natural sleep aid supplements that are also readily available online.
We will discuss these natural sleep aid supplements in detail that will help you controlling stress and anxiety that is a significant cause of mental fatigue and sleep deprivation.
Why are natural sleep aid supplements better for your health?
Many people take sleeping pills to deal with their sleep deprivation, but this is a highly addictive solution.
According to sleep researcher Shawn Youngstedt, Ph.D. Sleeping pills are extremely hazardous.
They are as bad as smoking a pack of cigarettes a day. On the other hand, natural sleep aid supplements and herbs are rich in healthy minerals and vitamins that can help in stimulating calming sensations.
Also, natural herbs will help you prepare for restful deep night sleep while enhancing mental and physical performance.
5-HTP is considered as one of the best natural sleep aid supplements, as it helps replenish the serotonin in the body, which we usually lose naturally with age.
The serotonin in the body helps in manufacturing melatonin, which is most important for a peaceful and sound sleep.
Also, this sleep supplement helps us in controlling our wake-up cycle and treating insomnia, thus improving sleep quality.
How to use 5-HTP?
For treating sleeping orders, 5-HTP supplements usually come in capsules form. You can take doses of 150 – 3000mg of 5-HTP daily.
The dosage divides into 2 to 6 weeks. The dosage can also be managed in the following way:
• 150 mg per day for two weeks.
• 400 mg per day for four weeks.
GABA is one of the top-ranked natural sleep aid supplements that help in activating calming neurotransmitters in the brain to promote sound sleep.
This sleep supplement also helps in reducing anxiety by relaxing body muscles. If you want to get ready for a good night’s sleep, GABA is an ideal choice as a sleep aid supplement.
GABA not only assists in improving sleep quality but also helps in making your mornings fresh and active.
How to use GABA?
Though, the proper dosage of GABA depends on various factors, like age, weight, and medical condition. However, the ideal dosage should be between 250 to 1500 mg per day.
Cordyceps is a natural sleep aid supplement that is enriched with anti-aging effects as well. The use of cordyceps can promote restful sleep due to its anti-fatigue effects while soothing the nervous system.
How to use Cordyceps?
Cordyceps are usually taken in the form of extracts and capsules. It is recommended to use a Cordyceps supplement that provides around 500 to 1000 mg of Cordyceps extract per serving.
If you want to take a higher dosage, i.e., 1000 to 3000 mg, you should divide the dosage into two meals.
L-Theanine is also one of the fantastic natural sleep aid supplements because of its excellent properties.
L-theanine is naturally found in many teas, especially green tea, which encourages the production of dopamine, serotonin, and GABA, to promote deep sleep phases and elevate mood.
This natural sleep aid supplement is distinctive, as it doesn’t become addictive over time. While inducing restful sleep, this sleep supplement also combats depression and anxiety.
How to use L-Theanine?
L-Theanine is readily available online in the form of supplements. 50 mg per day is a baseline dose for L-Theanine.
It is recommended, to begin with, the initial dosage and gradually increase just 50 mg at a time if needed. 200 mg of L-Theanine is considered as a medium dose, while 400mg is the maximum dose.
Best Limitation: 100 – 250 mg per day.
5. Vitamin B-6
Including Vitamin B-6 in your diet can turn out as a natural sleep aid supplement. Vitamin B-6 has proven to be one of the best sleep supplements, as it balances your body’s metabolism of tryptophan that may help you in treating the issues like disturbed sleep patterns and insomnia.
If you want to combat sleeping difficulties and stimulate your goodnight sleep, Vitamin B-6 is the right sleep supplement to choose.
How to Use Vitamin B-6?
- Vitamin B-6 is present in natural foods and sources.
- Supplements: The recommended dosage should be 1 to 2 mg per day.
- Natural sources: Carrots, Chicken, Avocados, fish, eggs, bananas.
Melatonin is best known as a natural sleep aid supplements to cure for jet lag. Also, Melatonin is an effective treatment for insomnia, especially in middle-aged people.
This effective sleep supplement helps in increasing total sleep time, improving sleep quality, and making you fall asleep fast.
Melatonin is a perfect sleep aid supplement for the people who face trouble falling asleep; however, you should always take a moderate dose.
How to use Melatonin?
Melatonin usually comes in supplements, and the recommended dosage is between two-tenths of a milligram up to 5 mg.
You have to take Melatonin capsules 60 minutes before bedtime. You can start with the baseline dose and gradually increase it as needed.
Passion Flower is a popular natural sleep aid supplement that is widely used all around the world. Passion Flower tea is also used for the treatment of insomnia and anxiety naturally.
It is an effective sleep supplement that helps to promote GABA in the brain and promotes relaxation and better sleep throughout the night.
Besides improving sleep quality, this sleep supplement also relieves depression and anxiety, especially in the women going through the phase of menopause.
How to use Passion Flower?
Passion Flower can be used in the form of tea, tablets or liquid extracts.
• Passion Flower tea: 1 cup of passionflower tea before bed is suitable for short-term sleep benefits.
• Passionflower tablet: It is recommended to use the 500mg tablet to improve anxiety.
• Passionflower extract: 45 drops of the extract is the recommended dosage.
8. Kava Kava
Since centuries Kava Kava has been used for its mimicked effects of alcohol, but potentially without its side effects.
Kava has been considered as one of the best sleep supplements, as they are quite helpful in mood elevation, decreasing stress, and anxiety management.
As a natural sleep aid supplement, Kava can improve sleep time and sleep quality significantly.
How to Use Kava Kava?
Available forms of Kava Kava are Kava Kava extract and Kava Kava powder.
• Kava Kava extract: The common dosage is 100 to 300 mg per day.
• Kava Kava powder: 2 to 3tbsp of powder can be used to make beverages such as traditional kava tea.
9. CBD oil
CBD is derived from cannabis Sativa plants. It is a fantastic compound found in cannabis plants that help in inducing sleep in people.
This sleep supplement is ideal to use as a sedative at higher doses to deal with anxiety. CBD oil is entirely non-intoxicating and with significant medicinal effects.
Cannabidiol, also known as CBD, is the best natural sleep aid supplement that has a vast range of benefits, including dealing with migraines, diabetes, arthritis, brain trauma, and anxiety.
This sleep supplement may enhance your sleep naturally while reducing stress symptoms in your brain.
How to use CBD oil?
CBD oil comes in various forms, like liquid oil, oil in capsules, tincture drops, or sprays. The recommended dosage of CBD oil supplement is 25 mg twice a day for 3 to 4 weeks.
People also use CBD edibles in the form of gum or candy and CBD vapors that are similar to e-cigarettes.
10. Lemon balm
Lemon Balm is an excellent herb that has many benefits. Traditionally, this natural sleep aid supplement to treat anxiety; however, it helps in improving your sleep quality and patterns.
This sleep supplement also helps in reducing feelings of stress, tension, and fatigue while increasing relaxation. It also helps in insomnia conditions for women during the menopause phase.
How to Use Lemon balm?
- Lemon Balm has used in the following ways:
- As capsules: Ideal dosage is 300 to 1500 mg that is taken 3 to 5 times a day.
- As extract: Ideal dosage is standardized to 5% rosmarinic acid.
- In Crude form: Can be taken 1.5 to 4.5 g per day.
- As topical ointment: 1% of lemon balm in ratio 70:1 extract.
- Tea: Lemon Balm leaves make a soothing cup of tea. It can be taken 3 to 5 times a day between meals.
Valerian root has proved to be a highly effective natural sleep aid supplements for people combating insomnia and other sleep disorders. The effects of this sleep supplement increase if combined with lemon balm.
How to use Valerian?
The recommended dosage of Valerian is as follows:
Valerian extract: Dosage is 400 to 900 mg a day, should be taken up to two hours before bedtime. You can divide three doses in a day, each of 150 mg.
• Valerian dried herb: 0.5 to 2g.
• Valerian liquid extract: 0.5 to 2ml.
• Valerian tincture: 2 to 4ml.
Magnesium is not only a useful sleep supplement but also offers various benefits for overall health, bone strength, and a strong immune system.
It is considered as one of the best natural sleep aid supplements, as it promotes a healthy nervous system by reducing signs of restlessness and fatigue.
If you are feeling lethargic and having sleep issues, Magnesium is undoubtedly the right sleep supplement to choose from.
How to Use Magnesium?
Magnesium used in the form of supplements, and the recommended dosage is 200 to 400 mg per day, preferably with food.
When it comes to talking about enhancing relaxation and promoting restful sleep, we cannot forget the name of Chamomile as a natural sleep aid supplement.
Chamomile is rich in flavonoids that help in improving sleep patterns while reducing depression and fatigue. The most popular form of using this sleep supplement is in the way of soothing Chamomile tea.
How to Use Chamomile?
- Dried flowers of Chamomile used as a tea. The standard doses are from 9 to 15 g a day.
- Gargles water made with 8g of chamomile flowers in 1 liter of water.
Calcium has been known as beneficial for many health problems, but it also acts as a useful sleep supplement that has some real positive effects on our sleep cycle.
Calcium deficiency cannot only affect your sleep phases but also increase fatigue and anxiety.
Calcium is essential to include in your daily routine, as it is natural body-producing sleep aid to enhance relaxation.
How to use Calcium?
It is readily present in the form of supplements, and it is recommended not to take more than 500 mg dosage of Calcium at each meal. Also, don’t miss to take Vitamin D along with Calcium for better absorption.
15. Tryptophan and Serotonin
Food is medicine, and the same is the case when it comes to talking about natural sleeping aid supplements.
Researchers have proved that Tryptophan and Serotonin foods are an excellent way of promoting restorative sleep.
Carbohydrates and some forms of protein-enriched foods like turkey, nuts, and seeds can help you in sleeping better.
Tryptophan is an active amino acid that assists the brain to get into a relaxed state and make you fall asleep fast.
How to Use Tryptophan?
It is readily available in the form of supplementation. The recommended dosage is as low as 500 mg per day and as much as 2g per day, preferably before 30 minutes of bedtime.
16. Essential oils
The benefits and incredible effects of essential oils are no more a secret. Also, essential oils are an excellent choice as a natural sleep aid supplements.
Aromatherapy using essential oils helps significantly in improving sleep patterns while healing your mental fatigue.
If you have severe issues with sleeping, essential oils are fantastic to sleep supplements that come without any adverse effects. Bergamot oil, Lavender oil, and Sandalwood oil are lovely to use as a sleep-inducing oil blend.
How to use Essential Oils?
Essential oils used for different purposes, The dosage is different for every essential oil, commonly 2 to 4 drops.
They can be applied topically, inhale directly, included in the steam bath, or can be added to your diffuser.
17. St. John’s Wort
St. John’s Wort is also an excellent natural sleep aid supplement that can help in providing better sleep cycles while reducing the symptoms of depression.
Besides being a superb sleep supplement, St. John’s Wort also works as a powerful antidepressant that can help people suffering from insomnia and mental fatigue.
How to use St. John’s Wort?
It is readily available in the form of capsules and tablets. The recommended dosage ranges from 60 to 300 mg per day for better sleep.
Since ages, hops have been used as a natural sleep aid supplements to improve sleep patterns and sleep quality.
Hops have natural sedative effects that help lowering down body temperature, which is an essential move towards better sleep.
This fantastic sleep supplement will induce feelings of relaxation in the body to promote better sleep while reducing the signs of stress and anxiety.
How to use Hops?
- Hops used in different forms:
- Dry extract: The recommended dosage is 300 mg to 500 mg capsules before bedtime.
- Liquid extract: 20 to 30 drops of Hops, around 1 ml, twice or thrice a day.
- Tinctures: 1 to 2ml, twice or thrice a day.
- Tea: Add 5 to 10 gm of Hops in 1 cup of boiling water.
Kratom is a natural sleep aid supplement that has sedative properties and a vast range of benefits.
It is a useful herb to deal with pains and sleeping disorders. Kratom helps in regulating sleep and treating insomnia both in men and women.
There are significant varieties of Kratom that are naturally present; the following are the three best strains that can work as natural sleep aid supplements.
• Red Sumatra Kratom
• Red Bali Kratom
• Red Borneo Kratom
How to use Kratom?
Kratom works differently for every individual, and you have to find what dosage is right for you.
• The light dosage of Kratom is between 2 to 3 gm.
• The medium dosage of Kratom is 3 to 5 gm.
• High dosage of Kratom is 6 to 7 gm.
You should start with a light dosage and can increase it as per your need. Ideally, 4 to 5 gm of Kratom should be taken before 2 hours of bed-time.
Lavender is a natural sleep aid supplement that has excellent soothing and relaxing properties.
Inhaling lavender-scented patch before bedtime can help you in regulating sleep patterns with better daytime energy.
Lavender as a sleep supplement can improve sleep quality while bringing many other health benefits as well.
How to use Lavender?
- Aromatherapy: About six drops of Lavender oil has added to bathwater. You can also add 20 to 100 g of the dried lavender in bathwater.
- Aromatic diffuser: Put 2 to 4 drops of lavender oil in the diffuser.
- Directly inhaled: Lavender oil can be inhaled directly for soothing effects.
- Tea: Lavender tea made with 1 to 2 teaspoons of lavender in 1 cup of water.
- Massage: You can add 1 to 3 drops of Lavender oil with another base oil for massage.
Ashwagandha is one of the most popular natural sleep aid supplements that can do wonders to make your sleep better by lowering down stress hormones.
If you are facing sleep disturbance due to worry effect and stressful situations, Ashwagandha can prove to be a right sleep supplement to promote and support healthy sleep.
How to use Ashwagandha?
Ashwagandha supplements are available in different doses ranging from 300 to 1250 mg. The ideal dosage is to take 750 mg capsule, just 30 minutes before going to bed.
22. California Poppy
California Poppy has been known as a natural sedative and sleeps supplement in America.
The extracts of this golden poppy have incredible benefits for sleep. This sleep supplement can help you in falling asleep fast while improving your sleep quality.
How to use California Poppy?
Typically, the aqueous supplement is recommended to use 20 to 30 drops. The available supplements pills can be taken 1 to 3 pills, around 400 to 1500 mg per day.
23. Magnolia extract
Magnolia Bark Extract is a natural sleep aid supplements and ancient herbal remedy from Chinese medicine that is rich in antioxidants and can work as a powerful antidepressant.
It is a non-addictive sleep supplement that can help you in dealing with stress and anxiety while improving you in falling asleep and staying asleep.
How to use Magnolia Bark?
Magnolia bark is available in following two forms:
Capsules: the ideal dosage is 300 to 400 mg per day.
Powder: 1 to 2 tsp of powder can be used for making teas.
24. Eleuthero (Siberian) Ginseng
It is a stimulating herb and a natural sleep aid supplement that helps in regulating hormones that are responsible for regular sleep cycles.
It is a fantastic mood stabilizer that helps in lowering down stress and anxiety. This sleep supplement is an excellent choice for people who have chronic fatigue syndrome.
How to use Eleuthero Ginseng?
The recommended dosage ranges from 100 to 300 mg in 1 to 3 times a day.
25. Coenzyme Q10
Including Coenzyme Q10 in your daily dietary routine can help significantly in enjoying better sleep.
If you are combating with disturbed sleep cycles and headaches due to sleep deprivation, the Coenzyme Q10 sleep supplement could be an excellent solution for you.
How to use Coenzyme Q10?
CoQ10 supplements are readily available, and the dosage ranges from 10 mg to 300 mg per capsule.