Published on May 24, 2021

10 Best Natural Sleep Aids to Help You Sleep

10 Best Natural Sleep Aids to Help You Sleep

I often find myself saying, “what a difference a day can make,” especially after a good night’s sleep following a bout of poor sleep. If you aren’t sleeping well, you probably aren’t doing well. Sleep is one of the most important ways your body heals from the mental and physical rigors of your day. Both your body and mind regenerate and restore, allowing your brain to literally clear out waste from the central nervous system for improved thinking and learning.

Needless to say, sleep is essential, and if you want to be able to perform during the day, you need to be able to get adequate rest at night. Fortunately, there are some good remedies for poor sleep. This article will highlight ten of the best natural sleep aids for you to consider.

Take note: These natural sleep aids can all be bought over the counter and are generally safe to use. However, it is always good to consult with your doctors before introducing any kind of new supplements into your regime. Depending on your unique health, different supplements can have less desired side effects, such as increased blood pressure, or have dangerous interactions with medications.[1]

1. Melatonin

Perhaps one of the best-known natural sleep aids—which, by the way, is also naturally produced by the body—melatonin plays an all-important role in sleep regulation. It is for this reason that it is one of the more highly recommended supplements when indications of sleep troubles arise.[2]

The body’s natural melatonin production waxes and wanes throughout the day, which is in large part triggered by natural light exposure. Modern life has disrupted what nature intended, and we are often waking and working in dark or artificially lit environments that alter the naturally occurring circadian rhythm connected to melatonin production. It is important to note that cortisol, the stress hormone, is one of the signals that wakes you up in the morning and is in the opposite relationship to melatonin. When one is high the other is low, and if either is off-kilter, sleep trouble will often be the result.

Therefore, during particularly stressful times in your life, sleep is bound to be disrupted by increased cortisol in your body. You can help regulate that sleep cycle with melatonin supplements, which will help your body naturally find its sleep cycle.


2. Ashwagandha

Ashwagandha is an ancient Indian herb or adaptogen that is known for its stress reduction effects. When coupled with melatonin, ashwagandha might just be the other half of a very efficient natural sleep remedy.

As it is noted above, melatonin helps induce sleep but does not address the higher-than-average cortisol levels that may be a big contributor to your sleep troubles. Ashwagandha enhances the body’s stress-fighting abilities and promotes good health in the brain and central nervous system. It can be taken in powder form known as churn or in the form of a capsule.[3]

3. Chamomile

This yellow flower is hailed for many health benefits and is being studied for ailments that range from treating diabetes and lowering blood sugar to reducing menstrual cramps and preventing cancer. Additionally, it has been found to induce sleep and help the body relax.

I would say that chamomile is anecdotally renowned and clinically inconclusive at this point, but more research is being done around these optimistic benefits. Chamomile is also found to relieve symptoms of anxiety, working in a similar function as benzodiazepines, affectionately called “benzos” for short. Benzos are sedatives used to relax the body and are often prescribed for anxiety, panic disorder, seizures, and sleep disorders. Benzodiazepines are highly addictive and, for this reason, often used as a last resort.[4]

Therefore, a natural alternative like chamomile would be most beneficial for many! Chamomile is best taken in the form of a tea about an hour before heading to bed, but you can also find it in the form of oil for aromatherapy.

4. Lavender

Lavender doesn’t just smell nice, it can also be a major support to making sure you are getting the zzz’s you need to stay fresh and at your best day in and day out. It is one of the best natural sleep aids out there. The soothing aroma of lavender can be enough to enhance your rest by maintaining sleep through the night, warding off those less desired 3 am wake-ups.[5]


Lavender can be used in the form of aromatherapy, which is the safest and most widely used. However, there are oral supplements as well, though some are known to cause stomach upset.[6]

5. Frankincense

Frankincense is another effective natural sleep aid. This is one of those biblical scents and essential oils that have been used for millennia to treat physical and mental ailments. Its relaxing properties also make it a nice addition to your relaxing evening routine to help stimulate melatonin production and relax the body as well as the mind.

Frankincense in the form of aromatherapy or incense is most commonly used. However, many people apply the oil directly to their skin as well.[7]

6. Valerian Root

Not actually a reference to the fictitious ‘Valyria’ from GOT, but valerian is a flower that could bring you to the ancient city of wonder through your deep sleeping dreams! Sorry, I couldn’t help the Game of Thrones reference there, but it does make this one a little more enticing. Valerian root is a widely used sleep aid as it has been found to help with relaxation. Moreover, it can greatly help induce sleep while at the same time increasing the quality of your sleep.[8]

If you decide to look into this supplement, it would be advised to discuss this with your doctor as there are a range of doses and preparations for this natural sleep remedy. There are also warnings around how it may interact with your medication regime.

7. Tryptophan

One way to address your sleep deficiencies is through your diet. If this is a route you want to look into, try to eat more whole foods that contain tryptophan. Tryptophan is an essential amino acid that supports the production of serotonin, a neurotransmitter often connected to depression.


Tryptophan is found in a variety of healthy whole foods that can also promote a positive sleep routine. It is found in foods such as eggs, turkey, chicken, milk, peanuts, and cheese, to name a few.

8. Magnesium

Magnesium is another natural sleep aid that can be obtained through a healthy balanced diet. Studies indicate that when sleep disturbance takes place, there are lowered levels of magnesium, which is a mineral needed for over 600 cellular reactions in the body.

Magnesium will show up on many healthy food lists for its array of health benefits on the brain, heart, and skeletal systems, as well as sleep support. Magnesium is also found to help regulate the production of melatonin production and help your muscles relax.[9]

If you are looking to boost your magnesium intake, you can do so by incorporating more nuts, legumes, avocados, tofu, and whole grains, among many others. You can also take magnesium in the form of a capsule.


GABA is a neurotransmitter that when attached to a protein, creates a relaxing, calming effect and, for this reason, can decrease stress. Low levels of GABA are found in people who suffer from anxiety, depression, and panic disorder, all of which are known to coincide with sleep irregularities.

We know that when the body is stressed, there is more cortisol and this negatively impacts the sleep cycle. Therefore, GABA assists by relaxing the body, which should reduce cortisol levels and promote better sleep. GABA can be taken as a supplement, but it can also be found in foods such as tempeh, beans, berries, tomatoes, and potatoes to name a few.


10. Mediation

Though this is not an actual substance that you will absorb through aromatherapy or ingestion, meditation can be a major support in helping you to find your happy sleep space.

Incorporating a little mediation or mindfulness in the hours before bed can help relax the body and prepare it for an evening of rest, which just might make it the best natural sleep aid out there, and it won’t cost you anything more than the time and energy you put into it. It is a practice that can also help if your sleep cycle was disrupted by jet lag or a temporary change in routine.

Closing Thoughts

After reading this article you may have noticed that all of these natural sleep aids share a few similarities. They either stimulate melatonin production in the body or help your muscles relax. Anything that does one of these two functions—better if done together—will probably yield some benefits when it comes to stabilizing your sleep routine.

However, there are lots of reasons why you might be experiencing sleep disturbance, and we all go through bouts of poor sleep. If you find that you are experiencing a sudden change that goes on for more than a month, it might be good to consult with your doctor as this could be due to an underlying issue and an indicator that something else is amiss.

Speaking with your healthcare professional will help you rule out any other major concerns and help you get your sleep cycle back on track. Here’s to sunny days and sleepy nights!

More Tips to Help You Sleep Better

Featured photo credit: Vladislav Muslakov via



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Meredith Flanagan

Embracing a strengths-based approach to life, passionate about creating opportunity out of adversity.

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Last Updated on July 22, 2021

How to Quit Drinking for a Healthier Body and Mind

How to Quit Drinking for a Healthier Body and Mind

Has anyone ever suggested that you should cut down on your drinking or, for that matter, quit drinking alcohol out of your life completely? Have you ever felt that way on your own, especially after waking up super late for work with a pounding headache and blurred vision the day after a long night out on the town or getting down in the club?

Let me start by saying that I am not trying to demonize the consumption of adult alcoholic beverages. I’m the last person to judge you or anyone else for making a conscious decision to drink alcohol responsibly. Instead, as a licensed mental health counselor and certified master addiction professional, I have a professional responsibility to help my clients take greater control over their thoughts, emotions, and behaviors by gaining insight into the underlying issues that have negatively impacted their lives.

Is Drinking Alcohol a Problem for You?

First things first. Is drinking alcohol a problem for you? Since alcohol has been known to impair your judgment, you may not even realize that it is.

According to the 5th Edition of the Diagnostic and Statistical Manual of Mental Disorders, or more commonly referred to as the DSM-5, the universal reference guide used by mental health and addiction professionals to diagnose all substance abuse and mental health disorders, alcohol use disorder is defined as a “problematic pattern of alcohol use leading to clinically significant impairment or distress.”

It is manifested by experiencing at least two of the following symptoms within a 12-month period:[1]

  1. Alcohol consumed in larger amounts or over a longer period than was intended
  2. Persistent desire or unsuccessful efforts to cut down or control the use of alcohol
  3. A great deal of time is spent in activities necessary to obtain, use, or recover from the effects of alcohol.
  4. Craving or a strong desire or urge to use alcohol
  5. Recurrent alcohol use results in a failure to fulfill major role obligations at work, school, and home.
  6. Continued alcohol use despite persistent or recurrent social or interpersonal problems caused by or exacerbated by the effects of alcohol
  7. Important social, occupational, or recreational activities are given up or reduced.
  8. Recurrent alcohol use in physically hazardous situations
  9. Alcohol use is continued despite the knowledge of having persistent or hazardous physical or psychological problems likely caused by alcohol.
  10. Tolerance is present in which there is a need for markedly increased amounts of alcohol to achieve intoxication.
  11. Withdrawal, as evidenced by experiencing any combination of both physical and psychological discomfort following cessation after a period of heavy or prolonged alcohol use.

Nevertheless, just because you may not meet the criteria for alcohol use disorder, does not mean that you should not quit drinking alcohol. Although you may appear to be able to handle your alcohol on the outside, excessive alcohol use has been shown to negatively impact your overall health. Just like nicotine, alcohol is a habit-forming drug.


However, unlike the stimulant properties found within nicotine, alcohol is classified as a depressant. It essentially slows down your central nervous system’s ability to effectively process feelings, emotions, and information.

With your defenses down, alcohol can make you feel more emotionally sensitive, sad, vulnerable, and depressed—for example, with regard to bringing back feelings associated with past traumas that you may have worked hard to overcome, or perhaps those in which you may have never had the time to properly address at all.

A study published by the National Institute for Health showed that alcoholics were somewhere between 60 and 120 times more likely to complete suicide than those free from psychiatric illness.[2]  Additionally, although having a couple of cocktails may make it easier for you to talk to a stranger as it lowers your inhibitions, it can also negatively impact your judgment—for example, by drinking and driving.

Additionally, alcohol has been known to make people more argumentative and belligerent, especially when they are confronted about the issue. A study published by the World Health Organization estimates that approximately 55% of domestic violence perpetrators were drinking alcohol prior to the assault and that women who were abused were 15 times more likely to abuse alcohol.[3]

When it comes to your physical health, there is an overabundance of ways in which excessive drinking is bad for your body. Since alcohol provides little or no nutritional value and is often combined with high-calorie mixers, it can lead to obesity.

People who drink alcohol in excess are generally less physically active, thereby increasing the risk of heart disease and stroke.[4] Additionally, excessive drinking inflames the pancreas, making it more difficult for it to secrete insulin, thereby contributing to diabetes.


Furthermore, excessive alcohol use can lead to liver damage, such as cirrhosis, in which the body is unable to properly remove waste products from the blood leaving the stomach and intestines. As a result, people with cirrhosis of the liver may appear jaundiced, swollen, and confused. A recent study published by Forbes indicated that even moderate drinking tracked with decreases in both grey and white brain matter, essentially interfering with brain functioning as it alters the brain’s chemistry and composition.[5]

With all of that being said, if you feel that alcohol use may be getting in the way of being able to maintain a healthy lifestyle, I recommend that you take a moment to consider these six simple ways to quit drinking alcohol to achieve a healthier mind, body, and soul.

1. Stay Away From the Bottle

If you happen to be a recreational drinker—someone who has a couple of drinks here and there, every so often or once in a blue moon—and you want to quit drinking alcohol altogether, the easiest way to quit drinking alcohol is just to stay as far away from it as possible. I mean it’s really that simple, isn’t it? Not so fast! Alcohol is everywhere, from the supermarket to the soccer field.

Even with all of the potential risks, people continue to drink alcohol at any number of social gatherings, business meetings, and even religious ceremonies, activities that are in many cases almost impossible to avoid completely. Sporting events, for example, all seem to be sponsored by sleek, sexy, and, at the same time, remarkably socially conscious breweries.

Nevertheless, although alcohol is everywhere, the next time you go out with your friends to your favorite hotspot, try ordering tonic water with lime, or perhaps even the virgin version of your favorite cocktail instead—like a pina colada or strawberry daiquiri—so you can keep the umbrella and just get rid of the rum.

2. Set Expectations With Others

Unless you are prepared to cut ties with all of your friends and family members who like to drink alcohol, be prepared to set certain expectations with them when it comes to drinking when you are around them.


First, let them know that you are not judging them but rather, making a personal choice not to drink alcohol. Then, set clear boundaries with them by letting them know whether or not you are comfortable being around them when they choose to drink. Remember, you are the most powerful gatekeeper of everyone and everything that surrounds you.

3. Own Your Issues!

The first step to quitting alcohol—or quitting the use of any habit-forming mood-altering substance for that matter—is to first admit that you have a problem with it, whatever the problem may be. I suggest that you first start by identifying how alcohol has either already affected your life, or how it could do so in the future if you continue to drink.

Take a personal inventory of everything important to you, such as your relationship with your family and your faith, as well as the condition of your health and your personal finances. Then, carefully consider how alcohol could be negatively impacting each item. Set aside some personal quality time to journal all of your thoughts in black and white to help you see the situation from a more objective point of view. Take it from me, it’s not easy to admit that you have a problem, but once you do, it can be a very liberating feeling.

4. Ask for Help

Once you have admitted to yourself that you have a problem with alcohol, you can then admit it to someone else, preferably someone who can help you process your feelings and concerns in a safe, constructive, and non-judgmental way.

Although family and friends may be very supportive, you may want to work with a therapist who can offer a more objective perspective along with a variety of tools to not only help you stay sober but also process and ultimately work through any underlying issues that may have caused you to drink in the first place.

Furthermore, in the unfortunate event that you have become physically dependent on alcohol to make it through the day, medical supervision may be needed to help you manage any combination of withdrawal symptoms, including restlessness, anxiety, chills, nausea, and even potentially life-threatening seizures.


5. Join a Support Group

When you are trying to defend yourself against a cunning, baffling, and powerful opponent, there is usually strength in numbers. Beyond reaching out for professional help to address any underlying issues that may be holding you or anyone else back from staying sober, joining a support group is an excellent way to strengthen your foundation for recovery from alcoholism.

Although caring friends and family may be able to provide you with unconditional love, members of your support group may also be able to offer a much more objective step-building approach for long-term sobriety. Fortunately, there are support group meetings available all over the world, you just have to look for one that meets your needs.

6. Make a Commitment to Stay Sober

After you have owned your issues and learned the tools to stay sober, the next step is to commit yourself to actually staying sober. Breaking a bad habit does not usually happen overnight. Typically, it’s a process that requires time and tenacity. There is no exception when it comes to quitting alcohol.

Nevertheless, many people find themselves frantically trying to stop drinking after any combination of unfortunate, uncomfortable, and sometimes unforgiving events, such as being fired from a job, having an argument with a loved one, getting caught driving under the influence, and experiencing medical complications associated with alcohol use, such as liver failure.

Final Thoughts

In the end, If you truly want to quit drinking, make an open and honest commitment to yourself that you will not only put away the bottle but that you will also take out the tools every day to stay mentally, physically, and spiritually sober.

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