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Published on December 20, 2019

10 Best Natural Sleep Aids to Help You Feel Rested

10 Best Natural Sleep Aids to Help You Feel Rested

Changes in sleeping patterns, habits or lifestyle can negatively impact your health. Getting an adequate amount of restful sleep is necessary to live a happy and healthy life.

With so many people struggling to get a good night’s sleep, the sleep supplement business is flourishing. More and more people are coming and searching for natural sleep aids. So here we take a look at some of the best natural sleep aids proven to help you feel rested:

1. Magnesium

Magnesium is amongst the foremost common minerals on Earth and has been considered one of the simplest and natural sleep aids. It binds to neurotransmitter receptors to calm your mood, lower stress levels, and assist you to unwind for sleep.

Consuming sufficient amounts of magnesium maintains your sleep-wake cycle and ceases sleep problems.

2. 5-HTP

It is also known as L-5 hydroxytryptophan, and is a naturally-occurring chemical in your body.

Eating foods high in tryptophan such as nuts, seeds, tofu, beans and oats etc.[1] can help you feel sleepy fast and increase your overall sleep time. Once eaten, your body turns tryptophan into serotonin. Then, serotonin is converted into melatonin to help you fall asleep.

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5-HTP is the solution to making all of this happen, as it’s the primary chemical that transforms tryptophan to serotonin.

3. Jujube

The Jujube plant is loaded with nutrients and used as a natural remedy against gastrointestinal problems, boosts heart health, cuts back stress, and shields against harmful cancer cells.

And also, jujube berries contain two phytochemicals— saponins and flavonoids, which can help fight insomnia.

4. L- Theanine

It is a sleep-inducing amino acid found naturally in tea leaves. It increases serotonin, dopamine, and GABA levels, while decreasing levels of chemicals associated with stress and anxiety. Plus, this amino acid activates the release of alpha brain waves— these are present during REM sleep and promote relaxation.

5. Kava

Kava plant is used to alleviate symptoms of anxiety, stress and promote a state of relaxation. The kava plant contains compounds called kavalactones, which bind to different neurotransmitters, including GABA receptors, to decrease brain activity and cause you to feel sleepy.

6. Passion Flower

It is a most strong aid for alleviating symptoms of anxiety and inducing a sense of calmness to help you get better sleep. Like a lot of other natural remedies, we’ve discussed and recommended, passionflower works primarily by increasing GABA levels and decreasing brain activity.

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7. Valerian

It is a dietary supplement that has been used since ancient days for sleep disorders like insomnia and nervousness. Valerian root can help you better sleep by raising your gamma-aminobutyric acid, or GABA, receptor levels. This neurotransmitter decreases neuron activity in the brain, quietens the central nervous system, and boosts drowsiness to help you sleep soundly.

8. Melatonin

It is a hormone that is produced by the pineal gland in the brain of the human body as well as in the animal body. It plays a leading role in regulating sleep and circadian rhythms.

The melatonin sold in over-the-counter pills are synthetic, but chemically it’s the same as the stuff the human body makes. It helps the certain problem to sleepers get to bed at night.

The natural production of melatonin is triggered by the absence of light, allowing this natural sleep aid to regulate the body’s internal clock, ensuring we are tired at night and mentally and physically alert during the day.

Research has also shown it can help battle inflammation, promote weight loss, and maybe even help children with neurodevelopmental disorders.

According to Michael Grandner, director of the Sleep and Health Research Program at the University of Arizona, “melatonin is very safe if taken in normal doses,” which is something in between 0.5 mg and 5 mg.[2] According to him, a 0.5 mg dose may be all that’s needed for sleep-cycle regulation and should be taken three to five hours before bed. For people who want to take melatonin just before bed, a 5 mg dose is much suitable.

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If taken in high doses, or more frequently, people have reported headaches or stomach problems as a side effect. Other side effects include drowsiness, nausea, dizziness, mild tremor, irritability, low blood pressure, stomach cramps, and even temporary feelings of depression.

9. Glycine

Glycine is an amino acid that plays an essential role in the nervous system. Recent studies show it may also help improve and get better sleep. A study states that people suffering from poor sleep may take 3grams of glycine or a placebo immediately before bedtime.[3] This would make you feel less fatigued the next morning.

Glycine supplements also helped participants fall asleep faster.

10. Lavender

It is naturally soothing and hence plays an efficient role in relaxing your nervous system. Doctors have increasingly used lavender to help relieve the symptoms of and even treat certain neurological disorders.

The scent of lavender is instantly calming and relaxing— and it’s not uncommon to see lavender essential oils, shampoos, lotions, candles, and bedtime teas sold as a solution to restless nights.

Bonus: Ways to Fight Insomnia Naturally

Here’re some bonus natural sleep remedies to fight insomnia:[4]

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Sip Warm Milk and Honey

Winding down the day with a warm mug of milk and honey is one of the better natural sleep remedies. According to the National Sleep Foundation, the secret is in the combination of tryptophan, an amino acid known to induce sleep. Tryptophan increases the amount of serotonin, a hormone that works as a natural sedative, in the brain. Carbs, like honey, help transmit that hormone to your brain faster.

Turn off Artificial Lights

For those people who are suffering from insomnia, a peaceful, calm and relaxing environment is very crucial for uninterrupted slumber. So one of the most effective natural sleep remedies is removing electronics that having glowing screens such as cell phones, tablets, and laptops, etc. It is found that the blue light disturbs your circadian rhythms, making it difficult to fall asleep.

Take a Hot Bath

According to a study published in the Journal of Physiological Anthropology, women take a hot bath before bedtime fall asleep faster[5] and states the higher and good quality of sleep than women who simply go to bed.

Drink Herbal Tea

A study from Australia’s Monash University says that people who want to improve their nightly sleep quality, should start drinking one cup of passionflower tea before bed.[6] Similarly, a cup of chamomile before bed also has a relaxing effect on the brain. Another herbal solution, Valerian tea, a dietary supplement used for insomnia and nervousness, can reduce the time it takes to fall asleep and produces a deep, satisfying rest and reduced nighttime awakenings.

Manage Stress with Exercise

Try natural sleep remedies like yoga, meditation or writing a journal before bed if anxiety or stress is keeping you up at night. It helps to reduce stress, feel calmer and relaxes your mind and body, helping you sleep faster and better.

Read a Book/Novel

As per a study conducted in 2009 by researchers at the University of Sussex, reading before you go to bed can help you cope with insomnia.[7] The study showed that 6-7minutes of reading reduces stress by 68%. This helps clear the mind and prepare the body for sleep.

A sleeping disorder like insomnia is among the most disrupting of rest and sleep conditions, and following the above mentioned aids and tips can certainly help you manage your sleep better.

More to Help You Sleep Better

Featured photo credit: Joanna Nix via unsplash.com

Reference

More by this author

Bijal Panchal

Brand Planning: Managing Sleep Diagnostic, Sleep Therapy & Reusable Mask Portfolio

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Last Updated on January 21, 2020

The Best Way to Create a Vision for the Life You Want

The Best Way to Create a Vision for the Life You Want

Creating a vision for your life might seem like a frivolous, fantastical waste of time, but it’s not: creating a compelling vision of the life you want is actually one of the most effective strategies for achieving the life of your dreams. Perhaps the best way to look at the concept of a life vision is as a compass to help guide you to take the best actions and make the right choices that help propel you toward your best life.

your vision of where or who you want to be is the greatest asset you have

    Why You Need a Vision

    Experts and life success stories support the idea that with a vision in mind, you are more likely to succeed far beyond what you could otherwise achieve without a clear vision. Think of crafting your life vision as mapping a path to your personal and professional dreams. Life satisfaction and personal happiness are within reach. The harsh reality is that if you don’t develop your own vision, you’ll allow other people and circumstances to direct the course of your life.

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    How to Create Your Life Vision

    Don’t expect a clear and well-defined vision overnight—envisioning your life and determining the course you will follow requires time, and reflection. You need to cultivate vision and perspective, and you also need to apply logic and planning for the practical application of your vision. Your best vision blossoms from your dreams, hopes, and aspirations. It will resonate with your values and ideals, and will generate energy and enthusiasm to help strengthen your commitment to explore the possibilities of your life.

    What Do You Want?

    The question sounds deceptively simple, but it’s often the most difficult to answer. Allowing yourself to explore your deepest desires can be very frightening. You may also not think you have the time to consider something as fanciful as what you want out of life, but it’s important to remind yourself that a life of fulfillment does not usually happen by chance, but by design.

    It’s helpful to ask some thought-provoking questions to help you discover the possibilities of what you want out of life. Consider every aspect of your life, personal and professional, tangible and intangible. Contemplate all the important areas, family and friends, career and success, health and quality of life, spiritual connection and personal growth, and don’t forget about fun and enjoyment.

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    Some tips to guide you:

    • Remember to ask why you want certain things
    • Think about what you want, not on what you don’t want.
    • Give yourself permission to dream.
    • Be creative. Consider ideas that you never thought possible.
    • Focus on your wishes, not what others expect of you.

    Some questions to start your exploration:

    • What really matters to you in life? Not what should matter, what does matter.
    • What would you like to have more of in your life?
    • Set aside money for a moment; what do you want in your career?
    • What are your secret passions and dreams?
    • What would bring more joy and happiness into your life?
    • What do you want your relationships to be like?
    • What qualities would you like to develop?
    • What are your values? What issues do you care about?
    • What are your talents? What’s special about you?
    • What would you most like to accomplish?
    • What would legacy would you like to leave behind?

    It may be helpful to write your thoughts down in a journal or creative vision board if you’re the creative type. Add your own questions, and ask others what they want out of life. Relax and make this exercise fun. You may want to set your answers aside for a while and come back to them later to see if any have changed or if you have anything to add.

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    What Would Your Best Life Look Like?

    Describe your ideal life in detail. Allow yourself to dream and imagine, and create a vivid picture. If you can’t visualize a picture, focus on how your best life would feel. If you find it difficult to envision your life 20 or 30 years from now, start with five years—even a few years into the future will give you a place to start. What you see may surprise you. Set aside preconceived notions. This is your chance to dream and fantasize.

    A few prompts to get you started:

    • What will you have accomplished already?
    • How will you feel about yourself?
    • What kind of people are in your life? How do you feel about them?
    • What does your ideal day look like?
    • Where are you? Where do you live? Think specifics, what city, state, or country, type of community, house or an apartment, style and atmosphere.
    • What would you be doing?
    • Are you with another person, a group of people, or are you by yourself?
    • How are you dressed?
    • What’s your state of mind? Happy or sad? Contented or frustrated?
    • What does your physical body look like? How do you feel about that?
    • Does your best life make you smile and make your heart sing? If it doesn’t, dig deeper, dream bigger.

    It’s important to focus on the result, or at least a way-point in your life. Don’t think about the process for getting there yet—that’s the next stepGive yourself permission to revisit this vision every day, even if only for a few minutes. Keep your vision alive and in the front of your mind.

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    Plan Backwards

    It may sound counter-intuitive to plan backwards rather than forwards, but when you’re planning your life from the end result, it’s often more useful to consider the last step and work your way back to the first. This is actually a valuable and practical strategy for making your vision a reality.

    • What’s the last thing that would’ve had to happen to achieve your best life?
    • What’s the most important choice you would’ve had to make?
    • What would you have needed to learn along the way?
    • What important actions would you have had to take?
    • What beliefs would you have needed to change?
    • What habits or behaviors would you have had to cultivate?
    • What type of support would you have had to enlist?
    • How long will it have taken you to realize your best life?
    • What steps or milestones would you have needed to reach along the way?

    Now it’s time to think about your first step, and the next step after that. Ponder the gap between where you are now and where you want to be in the future. It may seem impossible, but it’s quite achievable if you take it step-by-step.

    It’s important to revisit this vision from time to time. Don’t be surprised if your answers to the questions, your technicolor vision, and the resulting plans change. That can actually be a very good thing; as you change in unforeseeable ways, the best life you envision will change as well. For now, it’s important to use the process, create your vision, and take the first step towards making that vision a reality.

    Featured photo credit: Matt Noble via unsplash.com

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